Weightlifting derivatives vs. plyometric exercises: Effects on unloaded and loaded vertical jumps and sprint performance

Effects of a 4-week weightlifting or plyometric training mesocycle on physical performance in highly trained adolescent basketball players

This study examined the effects of weightlifting (WTG) and plyometric (PTG) training on ankle mobility, strength, power, and running performance in highly trained adolescent basketball players. Participants (male, n = 23; female, n = 35) were randomly assigned to WTG or PTG, training three times weekly for four weeks. Assessments included ankle dorsiflexion, hip strength (ABD-ADD ratio and asymmetry), handgrip strength, lower limb power (Counter Movement Jump -CMJ- and Broad Jump), and running performance. Both interventions significantly improved ankle dorsiflexion (left: p < .001, d = 1.10; right: p < .001, d = 1.50) and hip strength (left adduction: p = .001, d = 0.93; right abduction: F[1,54] = 6.65, p = .013, d = 0.71). The WTG improved right handgrip strength (m.d. 1.76 kg, p = .028, d = 0.23) and CMJ (m.d. 1.81 cm, p = .004, d = 0.30). Both groups improved Broad Jump performance (WTG: m.d. 0.13 m, p = .002, d = 0.46; PTG: m.d. 0.13 m, p = .007, d = 0.47). The PTG showed significant improvement in the Compass Drill (p = .003, d = 0.42). Both interventions have the potential to enhance physical performance, with no clear superiority for one type of training over the other.

Characteristics of Force Development and Muscle Excitation in Resisted and Assisted Jumps in Comparison with the Isometric Mid-Shin Pull

BACKGROUND

The purpose of this study was to examine the relationships between the characteristics of force development and electromyographic activity of the quadriceps muscles in the isometric mid-shin pull (MSP) and the countermovement jump (CMJ) performed under different conditions.

METHODS

Fifteen resistance-trained individuals (age = 25.9 ± 4.0 y; body mass = 73.2 ± 11.7 Kg; stature = 172.3 ± 9.5 cm) were tested for MSP and for the following CMJs: regular CMJ (CMJ); elastic band-assisted CMJ (CMJAB); elastic band-resisted CMJ (CMJRB); weighted vest CMJ (CMJV) in random order, using a force plate. Peak force (PF) and peak rate of force development (PRFD) were calculated in all the assessments, while peak velocity and power were calculated only in the CMJs. In addition, during all the tests, electromyographic activity of the vastus lateralis (EMGVL) and of vastus medialis (EMGVM) was detected.

RESULTS

Higher PF was registered in MSP compared to the CMJs (p < 0.001). PRFD and EMGVL were significantly more elevated in the CMJs compared to the MSP (p < 0.05). No significant correlations were noted between the PRFD measured in MSP and in CMJs, while the PRFD in MSP was largely correlated with PP in CMJs (r = 0.68/0.83).

CONCLUSIONS

Results of the present study showed that CMJs promote PRFD and the excitation of the vastus lateralis, to a greater extent compared to MSP. Regular CMJ performed at body mass may represent the best option for power development, and small variations in loads allowed by weighted vests or elastic bands do not seem to alter the characteristics of force development.

Effects of Training With Different Hang-Power-Clean Intensities on the Maximum Dynamic Strength, Vertical Jump, and Sprint Performance of Female Handball Players

PURPOSE

To compare the effects of 7 weeks of training with different hang-power-clean (HPC) intensities on the maximum dynamic strength, vertical jump, and sprint performance of female handball players.

METHODS

Professional handball athletes with at least 1 year of HPC experience volunteered to participate. The athletes were balanced by position and randomly assigned to a group with HPC at 90% (HPC90%) or 50% (HPC50%) of HPC 1-repetition maximum (1RM). The training volume was equalized between groups. Pretraining and posttraining assessments included 1RM HPC, jump height in the squat jump (SJ) and countermovement jump (CMJ), and sprint speeds at 5, 20, and 30 m.

RESULTS

From pretraining to posttraining, both groups significantly increased (P ≤ .05) 1RM HPC, although a small effect size was observed in favor of HPC90%. HPC90% and HPC50% did not induce significant changes (P > .05) in the SJ and CMJ height, although for the SJ, a small effect size was observed in favor of HPC90%. Both groups induced a significant improvement (P ≤ .05) in 5-, 20-, and 30-m sprint speeds, although for all speeds, small to moderate effect sizes were observed in favor of HPC90%.

CONCLUSIONS

Both training groups induced significant improvements in 1RM HPC and sprint speeds, whereas no significant changes were observed in vertical jumps. In addition, based mainly on the effect sizes, the HPC90% group was more effective for increasing 1RM HPC, SJ, and sprint speeds than the HPC50% group.

Pairwise Comparison of Heavy Dynamic Strength and Fast Dynamic Strength Interventions on Sprint Performance: A Systematic Review and Meta-Analysis

ABSTRACT

Pairwise comparison of heavy dynamic strength and fast dynamic strength interventions on sprint performance: a systematic review and meta-analysis. J Strength Cond Res 38(9): 1675-1686, 2024-Previous studies have shown that both heavy dynamic strength (HDS) and fast dynamic strength (FDS) training can be used to improve sprint performance; however, a review and meta-analysis investigating pairwise studies that compare these two training interventions have not been performed. The aims of the study were to systematically review and analyze HDS and FDS training methodologies and evaluate their effect size difference, in pairwise comparison studies to determine and compare their effects on sprint performance. Databases were systematically searched using Boolean phrasing to identify eligible articles, and meta-analyses were performed on the extracted data. Seven studies met the inclusion criteria, which resulted in data from 138 subjects across 24 separate sprint assessments. Overall, there was a small effect in favor of FDS (standardized mean difference = 0.27, 95% confidence intervals [-0.07; 0.60], 95% prediction intervals [-1.01; 1.55]), but this was deemed not significant because of the wide-ranging prediction intervals. There is no distinguishable difference between HDS and FDS training on sprint performance. The wide-ranging prediction intervals suggest the variability is too great to determine whether one training type is more effective than the other. Practitioners should consider the individual needs of their athletes when deciding which training type to use for long-term sprint development.

Resistance Training Practices of Brazilian Olympic Sprint and Jump Coaches: Toward a Deeper Understanding of Their Choices and Insights (Part III)

In the final part of this three-article collection on the training strategies of Brazilian Olympic sprint and jump coaches, we provide a detailed description of the resistance training methods and exercises most commonly employed by these speed experts. Always with the objective of maximizing the sprint and jump capabilities of their athletes, these experienced coaches primarily utilize variable, eccentric, concentric, machine-based, isometric, complex, and isoinertial resistance training methods in their daily practices. Squats (in their different forms), Olympic weightlifting, ballistics, hip thrusts, lunges, calf raises, core exercises, leg curls, stiff-leg deadlifts, and leg extension are the most commonly prescribed exercises in their training programs, during both the preparatory and competitive periods. Therefore, the current manuscript comprehensively describes and examines these methods, with the additional aim of extrapolating their application to other sports, especially those where sprint speed is a key performance factor.