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Ballistic Training
Ballistic Training
2000
Fagan, Cory D.
Fagan, C. D. (2000). Ballistic training: the effectiveness of maximal power training on physical
performance (Unpublished master's thesis). University of Calgary, Calgary, AB.
doi:10.11575/PRISM/21700
http://hdl.handle.net/1880/40625
master thesis
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UNIVERSITY OF CALGARY
on Physical Performance
Cory D.Fagan
A THESIS
FACULTY OF KINESIOLOGY
CALGARY. ALBERTA
JULY, 2000
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electronique.
The main purpose of this study was to compare the effectiveness of ballistic (mauimum
power) (MxP) and maximum strength (MxS) training on physical performance. Training
was periodized into two phases progressing from strength into power development over
Participants were tested at pre. mid and post training. The MKSand MxP groups
improved @ < 0.05) their stairclimbing power and squat strength over the course of the
study. MxP training also resulted in a within group improvement @ < 0.05) in the static
jump and peak cycle power from pre to post training. Despite the significaa changes
within the MxP group. no group effect was detected brhvveen both training groups from
pre to post testing. The results suggest that MxP and MxS training methods combined
with plyornetrics are both effective at enhancing lower body power and strength in
trained subjects.
Acknowledgements
Over the last few years. I feel that I have learned a great deal of knowledge in the field of
exercise physiology. The experience in the graduate program exceeded all my
expectations in terms of theoretical and applied training. Along the way. there are many
people I would like to express my sincere gratitude to for supporting me while
completing my degree.
--
My supervisor. Dr. Tish Doyle-Baker. for her continuous support of my ideas. belief in
my capabilities, patience as I began working full-time and overall guidance. I feel very
fortunate to have the opportunity to work with this kind and supportive person.
Dr. S. Norris. Dr. R. Walker and Dr. A. Tubman for taking the time to serve on my thesis
examination committee.
The exercise physiology staff in the Human Performance Laboratory. Rosie Neil. Heather
Philpot. Stephanie McCallum and Joe Lefort. Thank-you for your technical advice and
assistance.
The testing volunteers. Dr. Chirag Patel. Flora Hillis. Chris Hooper. Jason Poole. Kurt
Shanski. Rob Soffer. Mike Nelson. Michael Souster. Perry Jacobson. Chris Skibbington.
Jamie C o ~ o nJohn
. Hoiash. Andrew Burton and Johnny Horton.
My subjects in the study for training very hard for ten weeks.
My business partner. Michael Souster. Thank-you for supporting and giving me the time
to complete my thesis as we venture out in the workforce practicing spon science.
Sampson. Macbeth and Timber, my boys. for always being there in times of stress and
great getaways in the park!
Lastly, my family, for instilling in me a hard work ethic, belief in oneself and to always
follow your heart. Thank-you for your constant support, love, and understanding.
Dedication
...
Abstract .................................................................................................................. 111
Acknowledgements ................................................................................................ iv
Dedication ............................................................................................................... v
Table of Contents ................................................................................................... vi
Subjects ......................................................................................................3 4
. .
Inclusion / Exclusion Cntena................................................................................ 35
Ethics ..................................................................................................................... 36
Measurements of Physical Performance .............................................................3 6
Vertical Jump: Static and Counter movement Jumps .......................................... 36
40 rn Sprint........................................................................................................... 39
Anaerobic Power Cycle Ergometer Test .............................................................. 40
Margaria Stairclimbing Test ................................................................................ 41
Maximal Back Squat ( l RJI) .............................................................................. .43
Training Intervention .....................................................................................46
Training Programs ............................................................................................. 46
Maximum Power and Plyometric Training (M.UP) .............................................. 47
Maximum Strength and Plyomeuic Training (MxS) ........................................... 54
Control Group ..................................................................................................... -57
Core Stability ....................................................................................................... 57
Supplementary Training Program Information .................................................... 57
Statistical Analysis ............................................................................................... 58
CHAPTER FOUR .e~....~.......................................................................................
59
RESULTS ............................................................................................................. 59
Vertical Jump Tests on Force Plate ..................................................................... 63
Cycle Power Test ................................................................................................. 64
Margaria Stairclimbing Test ............................................................................... -65
Sprints (5. 10.40 m) ............................................................................................ 66
Squat Strength .1 RM .............-...........................................*...*..*....*.............*..... 66
vii
CHAPTER F M .................................................................................................69
DISCUSSION.................................................................................................... 69
Static Jump ............................ . . .......................................................................... 69
Countermovement Jump ...................................................................................... 71
Cycle Power ......................................................................................................... 72
. .
Starclimb Power .................................................................................................. 73
Sprints .................................................................................................................. 74
Squat Strength .................................................................................................... 75
Limitations of the Study ........................................................................................ 78
Strengths of the Study ........................................................................................... 79
Final Remarks and Future Directions ................................................................... 82
Final Conclusions .................................................................................................. 81
REFERENCES .................................................................................................... 86
APPENDIX A ....................................................................................................... 98
..
Testing and Training Timeline ............................................................................. 98
Test ...................................................................................................................... -98
APPENDIX B ....................................................................................................... 99
Counter movement jump and static jump force plate graphs............................... 99
APPENDIX C ..................................................................................................... 100
Hypothetical example of the work done for ballistic and heavy squats.............100
APPENDIX D ................................. .................................................................... 101
Normality plots for the dependent variables ....................................................... 101
APPENDIX E...................................................................................................... 110
Ethics Approval Letter ....................................................................................... 110
APPENDIX F ..........................~.~...~..................................................................... 111
Consent Form ................................................................................................... 111
Participant Information Sheet ............................................................................ 115
Physical Activity Readiness Questionnaire ....................................................... 117
viii
List of Tables
Figure 2 . Vertical jump on the force plate for SJ and CMJ ............................................ 38
Figure 5. Margaria Stairclimb test using timing lights on the 8'hand I ?Ihstairs............42
Figure 7 . Start and finish of the ballistic jump squat at 30% of 1 RM ...........................50
Figure 10. Horizontal plyometrics. Double leg bounds over boxes ............................... 51
Figure 11. Vertical plyometrics. Depth jumps progressing from the start.ground contact
Figure 13. Maximum strength squat lowering towards the parallel level .......................56
Figure 14. Static jump height all groups from pre to post training ................................. 63
Figure 15 . Changes in peak cycle power for all groups over time .................................. 64
Figure 16. Changes in stairclimbing power for all three groups over time....................66
Figure 17. Relative squat strength improvement for all groups over time..................... 68
Figure 18. Absolute squat strength improvement for all groups over time ....................68
List of Symbols
Maximum Strength
Maximum Power
CT Control
SJ Static Jump
EMG Electromyography
BW Body Weight
PPS Plyometric Power System (modified smith machine for resistance training)
Epigraph
INTRODUCTION
Background
state of equilibrium. fm more can be learned by deliberately disturbing that state and
such as physical training. provides an excellent example of how the body responds to a
volume. intensity. and frequency of training (Bompa. 1994). The application of these
factors determines how much work an individual will perform. However. since the
human body does not have an infinite capacity for exercise. determination of how much
physiologists use fitness tests to determine an individual's strengths and weaknesses such
that programs can be designed to improve their weak attributes and either maintain or
improve their strengths (Maud. 1994). Once testing information has been gathered.
training programs are designed to improve their overall physical capacity to do work
external stimuli. If the stimuli are repeated frequently. the organism will adapt to them
disrupt the body's homestatic state. Once the demand or stimulus has stopped, the body
will respond by returning itself to a new state of equilibrium (Morton. 1997: and Bompa.
1994). The ability to compensate and maintain normal functional values improves if the
demands are continually repeated at specific intervals (Kabisch. 1992). Therefore. the
The physiologist must carehlly design the program such that the athlete is able to
positively adapt to the imposed stresses. If the stress is not sufficient. no adaptation
occurs. If the stress is so great that it cannot be tolerated. injury or overtraining may
occur (Bompa 1994: and Stone. O'Bryant & Garhammer. 198 1). In order to reduce
injury and overtraining. training programs are often designed using periodized models.
Periodized training refers to planning the exercise stimuli into phases or periods (Bompa.
1994). In a periodized program. the overall training plan is broken down into several
components are the building blocks of the training program. The exercise physiologist
must properly sequence these phases in order to optimize performance at the proper times
during the training plan. Organizing training into phases enables the physiologist to
determine when they will disrupt the athletes' equilibrium and when they will allow them
to compensate for the disruption. The key to planning effective training is to allow for
sufficient recovery from the disrupted state such that the body can re-organize itself to the
Training for power in sport has been referred to as the combination of applying
strength and speed together (Delecluse. 1997; Fleck & Kraemer. 1997: and Bompa.
muscle actions such as throwing. jumping. sprinting and striking. Moreover, explosive
power is needed in sports where rapid and accelerating movements occur such as in
football. soccer. baseball. hockey. and gymnastics (Newton & Kraerner. 1994).
Various forms of training to enhance power exist since training for speed and
strength are typically viewed as two separate entities each requiring a unique form of
training (Fleck & Kraemrr. 1997). The degree to which strength and speed are developed
depends on the requirement of the sport or activity as some sports require more strength
than speed. Typically, the goal of each individual is to attain their highest level of power
that will benefit them thc most in their sport. Numerous studies have tested the effects of
documented in testing modalities that were specific to the training program. However,
differences between studies in program variables such as volume, intensity and training
designs continually improve as new training concepts evolve. Therefore, the search for
the most effective methods of developing power for physical performance continues in an
The use of ballistic or mavimum power training has become a popular new
method for strength coaches and researchers to develop upper and lower body power.
The term ballistic infers accelerative. of high velocity and with actual projection into free
space (Newton & Kraemer. 1994). ("Ballistic" and "maximum power" are typically
referred to as the same training method and are used interchangeably throughout this
manuscript.) Typical resistance training exercises that are ballistic include jump squats
and bench press throws. Ballistic training at approximately one third of mavimum
klurphy & Humphries. 1993: and Lyttle. Wilson & Ostrowski. 1996). However. research
has yet to compare masimurn strength training to ballistic training. as they would be used
training is more effective than maximum strength and plyometric training on anaerobic
type performance measures such as cycling, jumping and sprinting (Wilson et al., 1993).
plyometric training in comparison to mavimum power training alone has reduced the
difference in performance between the training methods (Lyttle et al.. 1996). Therefore.
the next logical step in program design was to combine maximum power with plyomeuic
programs designed at enhancing power progress From a strength phase to a high velocity
(plyometric) phase. this study would be designed with two distinct periodized training
cycles (Bompa. 1994). The first phase of the training plan would focus on the
The second phase of training would incorporate high velocity movements into eacl
training group through the use of plyometrics. Therefore. both experimental groups
(plyometric) stimulus. This variation in the periodized training program was intended to
Primary Purpose
The primary purpose of this study was to determine the effects of two training
(maximum power) and plyometric training program (MxP) over a ten week duration.
Secondary Purpose
The secondary purpose was to investigate the effects maximum strength training
(MxS) and maximum power training (MxP) have on the development of lower body
1. The M b (ballistic training) group will show a greater overall improvement in the
performance tests when compared to the MxS group throughout the study.
H,:MxP > M
S
I
2. It is expected that both training regimes. MxS and MxP. will increase strength to a
Significance of Study
The search for an effective method for developing lower body power is necessary
since no one training regime can presently be identified as the best method. Although
develop power may gradually identify which forms of training are most beneficial. This
study was an example of the continuation of modifying and improving upon past training
h those conducted by Wilson et al. (1993) and Lyttle et al. (1996). The
methods s ~ c as
development of a new form of training may then assist in identifying new variations in
REVIEW OF LITERATURE
with resistance training. Changes can often be observed visually through muscular
heterogeneous mixture of several types of muscle fibers (Fleck & Kraemer. 1997).
Classification of muscle fiber is dependent on the analysis technique used. Muscle fiber
can be classified simply by visual color inspection (red and white). which differentiates
fiber type by the fiber color. The more myoglobin the fiber has. the redder it is and hence
the greater its oxidative potential (Pette & Staron. 1990). Determination of the speed and
shape of the muscle electromyography (EMG) signal also classify fiber types into fast
twitch or slow twitch muscle fibers. Fast twitch fibers have a higher rate of force
development and fatigue than slow twitch muscle fibers (Pene & Staron. 1990).
Complex methods such as metabolic staining of enzymes within the muscle fiber W e r
classifies the fiber type by determining their glycolytic and metabolic characteristics.
Fast twitch muscle fibers can be classified as fast glycolytic or f~ oxidative - glycolytic.
whereas slow twitch muscle fibers are classified as slow oxidative. Moreover. the
stability of the myosin ATPase enzyme within each fiber type can be determined which
classifies the muscle fibers into Type I (slow twitch) and Type I1 (fast twitch). This
histochemical staining method classifies Type I and Type I1 muscle fibers by using
different pH conditions since different muscle fibers stain at different intensities (acidic to
basic) (Fleck & Kraemer, 1997). The result of the specific pH stainings are a continuum
of muscle fiber categories reported as Type I. IC, IIC, IIAC, IIA. IIAB. IIB (Staron.
Hikida, Murray. Nelson. Johnson & Hagerman. 1992; and Brooke & Kaiser. 1970). In
addition, muscles in the human body can be also expressed in terms of their myosin
heavy chain (MHC) isoforms. Three MHC isoforms exist referred to as slow (MHCI)
and fast (MHCIIa and bLHCIIb). These MHC isoforms correspond to the three major
types of human skeletal muscle fiber Types I. IIA and IIB. Overall. h i s detailed and
complex classification system allows researchers to identify the exact muscle fiber
discovered that with high intensity resistance training, muscle fiber type transformations
occur within a particular muscle fiber sub-type (Staron, Kanpondo. Kraemer. Fry.
Gordon. Falkel. Hagerman & Hikida, 1994; and Kraemer. Patton. Gordon, Harman.
Deschenes, Reynolds. Newton. Triplett & Dziados. 1995). This fiber adaptation is the
transformation of Type IIB into Type IIA which has been found to be a common response
to resistance training (Fleck & Kraemer. 1997; Staron et al.. 1994; Kmemer et al.. 1995).
Staron et al. ( 1994) discovered that after eight weeks ( 16 \vorkouts) of resistance training,
the Type IIB muscle fiber types in both men and women decreased from 21% to 7% as
confirmed by histochemical assays. The shift of Type IIB fibers to Type IIA suggest that
with high intensity resistance training, Type I1 muscle fibers become more oxidative.
Type IIA muscles have the ability to do work under glycolytic and oxidative conditions
in comparison to Type IIB fibers which f i c t i o n under glycolytic conditions only (Fleck
& Kraemer, 1997). These fiber subtype transformations also begin to take place within a
Muscle fibers are also able to increase in size (i.e. hypertrophy) through resistance
training. Hypertrophy is attributed to the increase in size and number of the actin and
myosin filaments within the existing muscle fiber (Goldspink, 1992). These changes can
also be detected using similar staining assays previously discussed regarding muscle fiber
transformations. Although both types of muscle fibers can undergo hypertrophy. Type I1
muscle fibers make larger relative gains in size when compared to Type I muscle fibers
with heavy resistance training (Kraemer et al.. 1995). Significant changes in size also
typically take longer (6-8 weeks @ 2 workouts / week) to occur in comparison to muscle
fiber transformations of Type I1B to Type IIA (Staron ct al.. 1994). Therefore.
improvements in smngth or power that occur within 6-8 weeks of resistance training are
primarily due to muscle fiber transformations. a gradual increase in the size of the
Neural Adaptations
Resistance training methods are based on the size principle for motor unit
recruitment (Fleck & Kraerner, 1997). According to this principle. the smaller or low
threshold motor units are recruited first which are predominantly Type I muscle fibers.
As the load placed upon the muscle increases, higher threshold motor units, which are
predominantly Type I1 muscle fibers, are recruited. In resistance training, heavy loads
such as 3-5 repetition maximum (Rbl), require the recruitment of Type I1 fibers in order
to generate sufficient force to control and liA the imposed load (Fleck & Kraemer. 1997).
However. according to the size principle, high threshold motor units are still only
recruited after lower threshold motor units have been activated and can no longer produce
sufficient force to counteract the load. A few exceptions to the size principle are believed
to exist.
Kraemer. Fleck and Evans (1 996) suggest that it may be possible to inhibit lower
threshold motor units and instead activate higher threshold motor units. The purpose of
this change in motor unit recruitment patterns would be to enhance the rate of force
strength training may be one method that enhances high threshold motor units
involvement since it requires very high levels of Type I1 muscle fiber recruitment to
overcome the intense loads (Delecluse. VanCoppenolle. Willems & Leemputte. 1995).
Delecluse (1997) states that training at near mavimal loads is a form of neuronal
activation training since loads are typically 90- 100% of 1 RM or in the case of eccentric
actions suprama.imaI(> 100%). The near maximum loading will cause fast twitch
muscle fibers to be recruited with a high rate of firing in order to overcome the resistance
developing neural factors. which contributes to the increases in strength (Atha. 198 1 :
Bompa, 1993; and Kraemer. Fleck & Evans. 1996). These neurological changes occur
during the early phases (2-8 weeks) of training whereupon further increases in strength
are attributed primarily to muscle hypertrophy (Kraemer et al.. 1996: and Staron et al.,
1994). Therefore, training at near maximal loads appears to produce a positive adaptation
include increased neural drive to the muscle, increased synchronization of the conactile
tendon organs (Fleck & Kraemer. 1997. and Kraemer et al.. 1996). The majority of
studies have demonstrated that in the eariy phases of a high resistance training pro,mu-ns.
increases in voluntary activation of the muscle is the largest contributor to strength gains
(Sale. 1992: Hiikkinen. 1989: and Moritani. 1992). Increases in neural drive to the
muscle refer to the number and amplitude of nervous impulses and are typically measured
by EMG techniques (Fleck & Kraemer. 1997: and Sale. 1987). EMG techniques measure
the electrical activity within the muscle and nerves that indicate the amount of neural
drive (Fleck & Kraemer. 1997). Moritani and DeVries (1979) demonstrated that the
major contributor to increases in strength during the first 3-4 weeks of training was an
in strength were due to muscular hypertrophy since muscle fiber size increased while
EMG activity remain the same (Sale. 1992). Possible explanations for the changes in the
neural drive include an increased net excitation of the prime mover motor neurons from
either an increased excitatory input. reduced inhibitory input or both (Sale, 1992). Other
neural factors that may explain the increases in strength include more eficient
synchronization of muscle fibers and possible recruitment of additional motor units (Sale.
protective mechanisms such as the golgi tendon organs which protect the muscle from
extreme tension development (Guyton & Hall, 1996). This protective reflex can be
reduced in order to enhance force production under conditions of hypnosis (Ikai &
Steinhaus, 1961). However. since hypnosis is typically not used in the training
of the antagonist muscles occurs prior to a maximal lift. Caiouo. Pemne & Edgerton.
(198 1) demonstrated that during the bench press movement. force production was
enhanced if the bicep and scapula adductors were immediately activated prior to
the individual. Hiikkinen (1989) states that the training status of an individual involved
in the high resistance training will affect the degree of nruro-muscular adaptation.
Untrained subjects will show greater increases in neural adaptation during the initial
difference in adaptation implies that the relative training load should be greater in trained
athletes than in untrained. Highly trained athletes who trained with loads of 7040% of 1
RM actually had their IEMG decrease when compared to training with 80-90% of 1 RM
which produced increases in IEMG activity (HWinen & Komi. 1985). Therefore. to
develop mavimum strength in trained individuals. loads should be at least 80% of 1 E&f
to produce a positive neural adaptation ( H a n e n & Komi. 1985: and Bompa 1993).
Hormonal Adaptations
because changes in the hormonal profile have been known to take place in relation to the
nutritional status. caloric intake. stress. sleep and disease (Kraemer et al.. 1996).
hormones due to the variance in intensity and duration of the training stimuli. Short term
studies have reported only minor changes in the androgren protile of hormones such as
change to a short intensive training stimulus usually returns to baseline with a few days of
study of two years with elite athletes. increases in testosterone. luteinizing hormone and
follicle stimulating hormone were evident. This suggests that prolonged strength training
cortisol ratio. a measure of anabolic /catabolic status. over six months of training with
elite weight lifters. However, the increase only became evident during the last four
weeks of training. These changes concomitantly took place with an increase in strength.
Therefore. it appears that the hormonal response is sensitive to the overall volume and
intensity of training. Hiklinen et al. (1987) also discovered that during stressful periods.
a decrease in testosterone 1 cortisol ratio was apparent. Once the volume of training was
reduced to normal levels. the anabolic / catabolic ratio re-attained its baseline values.
This return to normalcy was also accompanied by a slight increase in weight lifting
For practical application, the monitoring of hormonal levels and strength can be
useful in evaluating the trainability and health status of an individual (HWinen. 1989).
Training volume and intensity can be adjusted according to the hormonal profile in an
Training the stretch reflex or stretch shortening cycle (SSC) has been utilized in
sport to enable individuals to more forcehlly contract their muscles (Aura & Komi. 1986.
Guyton & Hall. 1996. Bompa, 1996. and Komi & Bosco, 1978). This area of applied
training has been extensively researched and used in the field setting as an effective form
of power training (Bauer. Thayer & Baras. 1990: H W n e n , Komi & Alen. 1985; Bompa
1993; Komi & Bosco. 1978; Wagner & Kocak. 1997; Blattner & Noble. 1979; Hiikkinen
& Komi, 1985: Bosco. Tihanyi. Komi, Fekete & Apor. 1982; Lyttle et al.. 1996: and
Wilson, Newton & Murphy, 1993). The physiology of the stretch reflex is a complex and
highly integrated form of motor control between the central nervous system (CNS)?
agonist and antagonist muscles. The relationship between the CNS and the muscle being
stretched begins with a sensory stretch receptor called the muscle spindle.
The muscle spindle is a sensory mechanoreceptor composed of several (3-12)
intrafusal fibers that are sensitive to both the magnitude and rate of change in length of
the muscle (Guyton & Hall, 1996; and Bompa. 1996). These intrafbsal fibers are
tissue (Guyton & Hall. 1996). Unlike extrafusal fibers. the central region of intnfusal
fibers lacks the ability to contract since they do not contain the contractile proteins, actin
and myosin. The non-contractile portion of the skeletal muscle fiber is also referred to as
the nuclear bag and nuclear chain fibers since both types contain cell nuclei. Nuclear bag
compared to nuclear chain fibers which have fewer nuclei. half the overall length and are
arranged in a chain-like structure (Guyton & Hall. 1996). The main difference behveen
nuclear bag and nuclear chain intnhsal fibers are that nuclear bag fibers contain primary
and secondary af3erent neurons while nuclear chain fibers contain only secondary sensory
neurons. Primary or type Ia and secondary or type II sensory endings are also referred to
as annulospiral endings which are coil-like in appearance (Guyton & Hall. 1996; and
Bompa, 1996). In a stretch reflex. the muscle spindle detects a change in muscle length
and produces a sensory response of type Ia neurons in dynamic and sratic situations.
Type II sensory responses occur in static situations only. Dynamic situations usually
involve very rapid changes in muscle length and are regulated by type Ia afferent neurons.
The high conduction velocity of type Ia neurons assists in the immediate compensation
stretch reflex situations where the sensory neuron enters the dorsal root of the spinal cord
and then synapses directly with an efferent motor neuron at the anterior horn of the spinal
cord. Monosynaptic responses generally occur with primary la afferent endings while
type I1 afferent endings terminate on multi-interneurons in the gray matter of the spinal
cord thereby producing a more delayed response (Guyton & Hall. 1996). Once the
afferent neuron has synapsed with an interneuron(s) in the spinal cord. an efferent
response occurs in the form of gamma and alpha motor neurons. The gamma motor
neurons control the intrafusal fibers while the alpha motor neurons control the extnfusal
fibers. With regards to the muscle spindle. gamma motor neurons control the shape of
the intnhsal fiber (nuclear bag and nuclear chain) by innervating the ends of the
intrafusal fibers. which are capable of shortening (Fleck & Knemer. 1997). This co-
activation of alpha and gamma motor neurons enables the intrafusal fibers to contract in
Two types of gamma motor neurons exist and are associated with the type of
response produced by the muscle. static or dynamic. similar to type la and I1 afferent
responses. Static responses are controlled by gamma-s motor neurons and are directed at
nuclear chain intrafusal fibers whereas dynamic responses are controlled by dynamic-d
gamma motor neurons and are directed a nuclear bag intrahsal fibers (Guyton & Hall.
C
1996). The role of two different gamma motor neurons are to monitor changes in muscle
earnma-d neurons are excited until the muscle has reached its new length that occurs
C
within a fraction of a second. Once the muscle has been stretched to its new length,
gamma-s motor neurons then replace the gamma-d neurons and are excited as long as the
C
muscle remains at its new length. The dynamic response to a rapid stretch of the muscle,
detected by the primary receptors. are extensively used in plyometric training.
Plyometrics utilize the dynamic afferent response since the exercises cause an rapid
stretch of the muscle resulting in an immediate alpha motor neuron stimulus to the
muscle for contraction (Bompa 1996). The static response is to continue to control the
shape of the intrafusal fibers as long as the muscle is being stretched (Guyton & Hall.
1996).
The role of alpha motor neurons. as noted above in the plyometrics example. is to
stimulate the extrafusal fibers for muscle contraction. In addition to the alpha motor
neuron response. a gamma motor neuron stimulus is sent from anterior horn of the spinal
cord to excite the intrafbsal fibers. Alpha and gamma motor neurons therefore work in
conjunction with one another such that the intrafusal and extrahsal fibers contract and
previously mentioned (Fox. Bower & Foss. 1993: Guyton & Hall. 1996). The purpose of
contracting the inuafusal and extrafusal fibers is two fold. First. it keeps the central
portion of muscle spindle from changing length and thereby preventing opposing fiber
coordinate muscle contraciions (Guyton & Hall. 1996). Execution of smooth, voluntary
movements by the gamma efferent system are directly controlled by the bulboreticular
facilitary region of the brain stem which receives impulses From the cerebellum. basal
ganglia and cerebral cortex (Fox. Bower & Foss. 1993; and Guyton & Hall, 1996).
L.
The SSC can be described in normal muscular movements such as in running and
contractions occur periodically. Komi (1 986), states the final action of the SSC
(concentric contraction) occurs with greater force or power output than a movement
concentric contraction increases the force output. The increase in force output due to an
eccentric pre-stretch has been attributed to two main reasons: the stretch reflex
potentiation due to enhanced myoelectrical and elastic energy stored within the muscle
and tendon (Komi. 1986; and Koutedakis. 1989). The potentiation of muscular
contractions f'ollo~vinga pre-stretch is related to the length of time between the stretch
and shortening phases (Komi. 1986). This time between phases is referred to as the
amortization phase or 'shock absorbing phase' (Bompa. 1996). Komi ( 1986) and Bompa
(1996) both state that the longer the amortization phase. the greater the loss of potential
energy or power. Shorter amortization phases lead to more powerful contractions (Bosco
B: Komi. 1980). From a training perspective. exercises that cause athletes to increase
eccentric contraction. lose the effect of the SSC and hence do not demonstrate the
potentiated muscular contraction (Komi. 1986: and Bompa. 1996). Overall. the main
purpose of prestretching the muscle in basic movements. such as the counter movement
jump. is to enhance the force-velocity curve by shifting it to the right. Therefore. for a
(Komi. 1986).
Utilizing the elastic energy stored within the muscle and tendon also enhances
force production in SSC movements. Elastic energy is generated from the prestretch
phase or eccentric work. Eccentric work has been found to be more efficient than
concentric work at a ratio of 1.20 to 1.OO (Davies & Barnes, 1972). Kaneko. Komi &
Aura (1984) have reported that the mechanical efficiency of eccentric work can be a s high
as 150%. Bosco (1986) states that the mechanical efficiency of eccentric exercise can be
hrther potentiated by increasing the stretching velocity. Therefore, the greater the pre-
stretch rate. the more potential mechanical energy stored within the muscle to be utilized
during the subsequent concentric contraction. This elastic energy is taken up in the
elastic elements arranged in series within the sacromeres of the myofiber as well as
within the tendon (Bosco. Tihanyi & Korni. 1982: Komi. 1986: and Koutedakis. 1989).
It is suggested that the pre-stretch causes the myosin heads to rotate back\vards to a
position of higher potential energy. This implies that the elastic energy is stored in the
cross-bridges and can be transferred into positive work if the muscle is allowed to shorten
immediately after the stretch (Bosco et al.. 1982). In regards to tendon elasticity. the
tendon also has recoil properties that once stretched eccentrically will supply energy to
Elastic energy potential is also dependent on the muscle fiber type of the
individual. Bosco et al. (1982) discovered that individuals who are fast twitch (FT)
muscle fiber dominant can store a greater amount of mechanical energy if the pre-stretch
movements are performed with high speed and low angular displacements. However.
individuals who are slow twitch (ST) muscle fiber dominant store more energy with
slower stretches and larger angular displacements. Furthermore. Bosco. Tihanyi &
Latteri (1986) demonstrated in a fatigue state that FT muscle fibers are more capable of
re-using stored amounts of elastic energy than ST fibers. This was attributed to the
(Bosco et al.. 1986). These results indicate that the sacromere lifetime of FT fibers is
Bosco. Tarkka and Komi. (1982) suggest that elastic energy accounts for more
than 2/3 of the total potentiation of SSC movements. Within this elastic energy.
approximately 35% of the energy is derived primarily from tendons (Anderson & Pandy.
prestretch. excessive eccentric force will also cause an inhibitory response rather than an
excitatory response which are both controlled by the golgi tendon organs (Komi. 1986).
In a stretch reflex. another sensory receptor. the golgi tendon organ (GTO). also
plays and important role in controlling muscle contraction. Golgi tendon organs are
joints that are sensitive to changes in muscle tension rather than muscle length (Fox et
al.. 1993). The role of the GTO is opposite to that of the muscle spindle. The golgi
tendon organ causes an inhibitory response in the spinal cord preventing the anterior
motor neurons from firing, thereby causing muscle relaxation. This response occurs
under intense and very rapid increases in muscle tension (Guyton & Hall. 1996).
Feedback to the spinal cord is provided by type Ib afferent neurons which provide
sensory information at a rate very similar to type Ia afferent neurons. Both dynamic and
static responses produced by the GTO are similar to muscle spindles. Sudden increases
in tension cause dynamic responses, however, this response terminates within a Fraction
of a second leading to the static response which provides the nervous system with
instantaneous information pertaining to muscle tension (Guyton & Hall, 1996). This
particularly the cerebral cortex and cerebellum (Guyton & Hall. 1996). Under extreme
conditions of muscle tension. the GTO can elicit an inhibitory effect called the
lengthening reaction causing total muscle relaxation. The purpose of this response is
bone avulsions and muscle tearing. Therefore. GTOs and muscle spindles work together
to protect the muscle from injury as well provide information to execute smooth
The GTO tension monitoring system also has the potential to adapt to a training
stimulus. In training. muscles can generate high forces which may cause the inhibitory
exposure to high loads may reduce this tension-limiting mechanism (Caiouo et al..
1981). Maximum strength training with heavy loads is one method of training this neural
mechanism (Caiouo et al.. 1981;and Bompa. 1994). This reduction of the golgi tendon
reflex resulting in enhanced force production can also occur with explosive type power
training. H a i n e n and Komi (1985) used several jumping type exercises with and
without light loads and discovered an increased EMG response indicating enhanced
neural activation of the leg extensor muscles. These increases in muscle activation also
correlated with improvements in counter movement and squat jump height. The increase
in force production and vertical jump height was thought to be attributed to improved
f ~ frequencies,
g motor unit recruitment and changes in the inhibitory reflexes
( H W n e n & Komi, 1985). The reduction of the tension-inhibition reflex further
training.
The Following topics will include discussions of the effects of specific training
methods on physical performance with particular reference to the lower body extremities.
Delecluse. Van Coppenolle and Willems ( 1995) compared the effects of high
resistance and high velocity training on sprint performance. The experiment progressed
over 9 weeks with increasing intensities from 10 Rh.1 down to 3-5 RM in the final two
weeks. This high resistance mining was effective at improving the acceleration phase of
a sprint (0- I0 m). however it did not have an effect on maximum speed. speed endurance.
and total sprint time. Moss. Refsnes. Abildgaard. Nicolaysen and Jenson (1 997) also
discovered that maximum strength training (90% 1 Rii) was found not only to be
effective at increasing strength. but also power over a wide range of loads (1 590% of
1 RM). These findings suggested that maximum strength is important for performance at
light loads. Wilson. Murphy and Goirgi (1996) found similar results with resistance
such as in the counter movement jump (CM.J) and concentric jump squat. Hoff and
&step running shot throw were discovered. This training study not only verifies the role
of maximum strength training for increasing force output. but also in the rate of force
development since high velocity throwing motions require a certain level of strength to be
success%l. Moreover. this study supports Delecluse et al. (1995) since high resistance
training also improved the 0-10 m start time providing hrther evidence for the role of
Schrnidtbleicher and Haralambie (1981) demonstrated that training with very high loads
(90-1 00% of mavimum voluntary strength) produced significant gains in strength (MVC).
time. 1t was also postulated that training at high loads predominantly involves the
recruitment of fast twitch fibers. which are necessary for explosive movements.
Wilson et al. (1993) tested the effects of resistance training (75-85% 1 RM) on
ergometer test. static jump (SJ) and CMJ over 10 weeks of training were discovered. The
effects of resistance training (80% 1 RM) have also proven to be beneficial to specific
field tests such as 2500 m rowing and distance rowed in 90 s (Kramer. Morrow & Leger.
in muscular power. All explosive movements must start from zero or slow velocities and
it is within these initial phases that strength can contribute to power development
(Bompa 1993: and Newton & Kraemer. 1994). Maximum strength training consequently
works on the high force/low velocity portion of the force-velocity c w e (Faulkner, Clafin
& McCully. 1986). However, as the velocities of contraction increase. slow velocity
strength has less impact on the ability to produce high force at rapid shortening velocities,
thus limiting its contribution to the development of maximum power (Kaneko. Fuchimoto
Plyometric Training
action in order to produce a more forceful subsequent contraction. The purpose of SSC
training is to cause the muscles and nervous system to adapt such that more force is
produced in less time (Kramer et al.. 1993; DeSpain. 1987: and Lundin. 1985). Bosco.
Komi. and Pulli (1 982) observed height differences between SJ and CMJ of 18-20% in
(1985) stated that the dynamic stretching and subsequent contracting of muscles involved
with plyometric exercises allows for greater improvements in the mavimal rate of force
development. and thus power. in comparison with traditional weight lifting methods.
cycle (SSC) movements. Typically. explosive movements are 300 ms whereas peak force
output usually occurs at 400 ms. therefore. maximum force application to a movement
cannot be attained over such a short time (Newon & Kraerner. 1994: and Fleck &
Kraemer. 1997). This implies that the slow-velocity strength has a limited role in the rate
of force development and f h h e r improvements in this rate must be elicited from higher
The most common form of plyometrics used in training studies involves the use
of drop jump or depth jump exercises with the vertical jump height being the performance
measure. However, due to the vast range of drop heights, repetitions, sets, training days
per week. experience of participants. age of participants. drop jump technique and the use
determine which method of drop jumping exercises are most effective (Bobbert. 1990).
In a review of plyometric training studies up to 1989. Bobben (1 990) suggested that the
most effective plyometric program for improving vertical jump was conducted by
college students over a period of 8 weeks. twice per week. with depth jump heights of 50
- 80 cm and repetitions gradually increasing From 23-62. The avenge gain in vertical
jump height was 10.2 cm. This significant increase in j u m p height was greater than any
as weight training is unclear. Some studies have found no significant improvement with
plyomevic training (Blakey & Southard. 1990: and Poole & Maneval. 1987) while others
methods such as weight training (Blakey & Southard 1990; Ford. Puckett & Drummond.
1983. and Wilson et al.. 1993). Holcomb. Lander. Rutland & Wilson (1 996) attempted to
conventional depth jumps. weight training (4-8 RM), modified depth jumps and CMJ
training. Exercise volume was equated for each group. No significant differences were
found between the various training groups. but each group did significantly improve their
vertical jump and power. However, the lack of significant differences between training
groups may be attributed to the lack of sensitivity of using a vertical jump test to detect
progressive plyometric program and discovered both groups significantly improved their
significant improvements were noted in the performance tests due to plyometric training.
the average change in VJ and the 50 m sprint was less than 1% whereas the power
Overall. Schmidtbleicher and Gollhofer (1 982) suggest that the best solution to
determining the appropriate height for drop jumps is to adjust the distance dropped such
that the athletes are still able to prevent their heels from hitting the ground upon landing.
This training technique is used to reduce the amortization phase of the SSC thereby
enhancing concentric Force production (Bompa, 1996). Bobbert (1 990) suggests that the
introduce the subjects to regular jumping exercises, then to a weight training program.
and finally to a drop jump training program. In addition. Bompa (1996) recommends that
plyometric exercises should progress from low impact to high impact exercises and for
young developmental athletes should take place over period of 2 4 years. The gradual
The rationale for integrating slow velocity (high resistance) and high velocity
(low resistance) training is based on the power equation (power = force x velocity). If an
athlete is to maximize power potential for sport. both components should be trained
(Newton & Kraemer, 1994: and Bompa, 1994). The development of each component is
dependent on the power requirements of the spon (Fleck & Kraemer. 1997). Typically.
high resistance training is performed with free weights and power is developed with the
application of plyometrics (Wilson et al. 1993: Lyttle et a].. 1996; Bompa. 1994. 1996;
Hikkincn & Komi. 1985; Blattner & Noble. 1979; Lundin. 1985: and Fry. Kraemer. &
Weseman. 1991). It appears that weight training and plyometrics modify different
capacities of the neuromuscular system. This can explain the adoption of both forms of
For example. Adams et al. (1992) discovered that after a six-week training period.
the combined squat and plyometric group had a significantly greater increase in vertical
jump (10.7 crn) compared to the squat only (3.3 cm) and plyomevic only (3.8 cm)
training groups. Hikkinen and Komi (1985). tested the effects of explosive type training
combined with resistance training (60-80% 1 RM) on EMG and force production of the
leg extensor muscles. The forms of explosive type training included loaded CMJ jumps
with 10-60% of 1 Rbf. horizontal hurdle hops and drop jumps of 30-60 cm. Significant
increases were discovered in SJ (21% increase). CMJ (3 1% increase), and in the neural
activation of the vastus lateralis and vastus medialis. Blakey and Southard (1987) also
found improvements using a combined resistance and depth jump program on leg press
strength (1 RM) and power (Margaria anaerobic power stairclimb test). Recently, Lyttle
et d.(1996) compared the effects of maximal power training (ballistic jump squats @
30% 1 RM)to combined weight training (6-10 RM) and depth jumps. Both training
programs were equally effective at improving SJ, CMJ. running jump (RJ). 6 s anaerobic
power cycle, and 1 RM squat strength. This study was also a follow-up from the Wilson
rt al. (1993) study. which individually tested the effects of plyometrics. heavy weight
training. and maximal power training on similar performance measures. Wilson et al.
(1993) found that maximal power training was the most effective method for improving
performance. However. when plyometrics and weight training were combined as in the
Lyttle et al. (1 996) study. the difference between groups was not signiticant as previously
stated.
Ma~imalpower training as termed by Wilson et al. (1993) and Lyttle et al. (1996)
can also be referred to as ballistic training as stated earlier. Typical ballistic training
esercises that are exmined in research include loaded jump squats. vertical jumps. bench
press throws and the seated shot put. Ballistic training has received interest in recent
years as a method of power training since ballistic training movements involve training
with high velocities and rates of acceleration of the exercising limbs. Wilson et al. ( 1993)
and Berger (1963) are two of many studies that identified a deficiency with traditional
weight training exercises to develop explosive power. Elliott. Wilson and Gregory
( 1989) discovered that when lifting 1 RM loads ( 100%). 23% of the concentric
the concentric phase OF the lift when loads are decreased to 8 1% of 1 RM. In a training
setting, athletes will often use loads similar to 81% of 1 RM in order to train for power.
However, as Elliott et al. (1989) discovered, decreasing the load, decreases the
acceleration component of the lift and therefore diminishes the stimulus of training for
power. The larger deceleration phase with lighter loads results from a decreased
activation of the agonists and an increase activation of the antagonists (Newton. Kraerner.
HWinen. Humphries & Murphy, 1996). Consequently. subjects who are attempting to
train for power are in fact training predominantly their antagonistic muscles to decelerate
the load rather than training the agonists to accelerate the load. Fleck & Kraerner (1997)
Several researchers (Kaneko. Fuchimoto. Toji & Suei. 1983: Wilson et al.. 1993:
and Lyttle et al.. 1996) have shown that trained individuals should train at velocities that
maximize power output in order to increase explosive power. This maximal power
Wilson et al. 1993: Lyttle et al. 1996: Berger. 1963: and Faulkner. Clafin & McCully
1986). In addition. 30% of 1 RM was also found to produce the greatest increase in force
and power over the entire concentric velocity range (Kaneko et al. 1983: and Moss et al..
1997). Wilson et al. (1 993) compared the effects of 10 weeks of training using traditional
back squats (6-1 0 RM). jump squats at 30% I RM. and plyometrics (drop jumps) on VJ.
30 m sprint. 6 s anaerobic power cycle. isokinetic leg extension and a maximal isonletric
test. Wilson et al. (1993) discovered that the ballistic jump squat group achieved the best
overall results in enhancing dynamic athletic performance. In particular. the jump squat
eroup had significantly greater increases (1 8%) in vertical jump performance compared to
C
plyometric (1 0%) and the resistance training (5%) groups. These results were similar to
Berger (1963) who also found that jump squats performed with resistances that maximize
mechanical power output (30% 1 RM) led to greater increases in VI when compared to
traditional weight training, plyometrics or isometric training. However, the degree to
which this increase in power output through ballistic training will transfer to athletic
performance may depend on whether the mass being moved represents a resistance
similar to 30% maximum voluntary contraction (MVC) (Fleck & Kraerner. 1997). From
a practical standpoint. this Light load is ideal for jump squats or bench press throws since
subjects can accelerate the load at a high rate. thereby working the high velocity portion
of the F-V curve and the agonist muscles. Furthermore. if the rate of contraction using
One of the most important training guidelines used in sport is the application of
the training stimulus into a sport-specific modality. This application has been referred to
macrocycle for strengtwpower sports uses five mesocycles. The first of these cycles is a
hypertrophy phase followed by a strength phase. power phase, peaking phase and finally
an active rest phase (Stone et al.. 198 1). Bompa (1 993) states that this conversion or
transformation phase of strength development into power needs to occur over a period of
approximately one to two months for the adaptation to be fully effective. It is also
recognized that this length of the conversion phase is variable depending on the type of
training employed and the power requirements of the sport (Bornpa 1994).
Typical strength development programs consist of workloads of at least 80-85%
effectively to the left (Bompa. 1993). Bompa (1993) suggests that the isotonic maximum
load method (MLM) is the best method of maximurn strength training pertaining to
dynamic sports. This type of dynamic free weight training. due to the heavy loads
involved (4-6 RM). causes an increased recruitment of fast twitch muscle fibers as well as
improved synchronization of motor units (HWinen & Komi. 1985: HWinen. Komi &
Alen. 1985; and Bompa 1993). Mavimum strength (MxS) training is typically inserted
into a periodized training cycle prior to power training (Bompa. 1993). Training is
organized in this format such that athletes finish their training plan in an explosive
physiological state. Planning a training regime that placed MxS training as the last phase
prior to a sporting competition or testing scenario would be inappropriate due the lack of
power development. This is because it is important not only to generate sufficient force.
but also be able to use such force with speed. which is essential in most power-oriented
sports.
(Bompa, 1994 & 1996; and Fleck & Kraerner. 1997). Individually. maximal power
al., 1993). This implies that maximal power training is highly effective at improving
dynamic athletic performance in selected tasks. However in the Wilson et al., (1993)
study, the resistance-training group did not perform any high velocity exercises to convert
the significant gains in strength into an applied power state. Conversely, the plyometric
group did not train for maximum strength thereby limiting the degree of power
development. It therefore can be postulated that maximal power training was the most
effective training strategy since both strength and power methods were combined into one
Lyttle et al. (1 996) attempted to bridge this lack of conversion between the
strength and plyometric training groups. This study (Lyttle a al.. 1996) combined the
strength and plyometric training methods and then compared it te a maximal power
training group as used in the Wilson er al. ( 1993) study. Both training regimes were
sprint. CMJ. SJ. RJ. 6 s cycle. 1 RM squat). Although. no significant differences were
Found between training groups in the Lynle et al. (1996) study. limitations within each
training group design may have affected the results. These include the lack of a properly
in resistance training volume were coupled with increases in the volume of plyometric
increasing the volume of strength and plyometric exercises together is due to the large
difference in the velocity of muscular contractions within these methods (Bompa 1993:
and 1994). This could result in a conflicting training stimulus applied to the body.
mentioned. Lyttle et al. (1996) used resistances typically less than 80% 1 RM (6-1 0 reps)
to develop maximum strength. In addition. Lyttle et a1. (1996) mentioned that the lack of
training specificity with the plyometric training might have limited speed development in
have improved the sprint times. Lastly. although maximal power training increases 1 RM
strength due the high acceleration component (force = mass x acceleration of the external
load + mass x acceleration due to gravity) the inclusion of higher velocity methods of
power training. such as plyometrics. may further enhance performance by converting the
METHODOLOGY
Overview of methodology
of the performance variables. Phase one of the study required the subjects to complete
four weeks (weeks 1-4) of training hvice per week in either the maximum power and
plyometric (MxP) or maximum strength and plyornetric (MsS) training groups. At week
5. mid-experiment testing was completed in which the subjects were allotted one week of
rest From training. The second phase of the study included four more weeks of training
(weeks 6-9). Both groups. in the second phase. performed plyometric training in addition
to a reduced of volume of the training they performed in the first phase. At the
same variables as in the pre and mid testing sessions. See Appendix A.
Setting
sporting background of the subjects included male and female varsity hockey. senior
men's rugby. figure skating, volleyball, mountain bike racing, synchronized swimming,
snowboard racing, university gymnastics. baseball and modem dance. The participants
all had at least one-year of previous weight training experience. Six female soccer
players volunteered as the control group. Subjects were not assigned to the control group
due to the lack of participation adherence to the study and controlling for additional
training. The female soccer players in the control group all agreed to maintain and not
engage in any new forms of training other than what they were already participating in.
Over the 10 week training period. 4 subjects withdrew for reasons unrelated to training.
Two MxS and one MxP subject dropped out of the experiment due to incurring injuries
from participating in their respective spon. One blxP subject failed to complete the study
due to personal reasons. Overall. 14 MxS. 15 MsP and 6 control subjects completed the
study. The subject characteristics are displayed in Table 3 and the subjects' sporting
The criteria set forth for participant involvement in the study consisted of subjects
having at least one year training experience and being able to squat at least their own
body weight (Fleck & Kraemer. 1997; Bornpa 1996). This was to ensure that the
subjects had adequate experience and strength levels required to participate in these
advanced training programs. Strength levels were determined during the pre-experiment
testing. TWOsubjects were not allowed to participate in the study because they were
unable to successllly squat their own body weight. In addition, participants were
required to be free of injuries, which may have affected their ability to participate in their
assigned training group. Injury status was determined through the completion of a
participant information questionnaire and physical activity readiness questionnaire (PAR-
Q) (Appendix F).
Ethics
The Faculty of Kinesiology Ethic Panel at the University of Calgary approved the
The selection of variables for this study was based primarily on performance
based measures. Quantifiable measures such as sprinting time. vertical jump. leg
turnover rate. foot speed and strength were the desired outcomes. These measures were
physiologist or strength coach may then be able to determine if the results of this study
One week prior to initial testing, each subject was familiarized with and
completed a full practice testing session. Performance tests were scheduled at three
separate intervals over the 10 week training study: 1) prior to training 2) mid point 3) post
training (see Appendix A). Verbal encouragement was used for each of the following
tests. The best result for each test was used in the statistical analysis.
The static jump (SJ) and counter movement jumps (CMJ) were performed on a
Kitzler Force Platform at a sampling rate of 1000 Hz based upon the procedures of
Young, McLean and Ardagna (1995). Subjects performed a 10 min wirm-up consisting
of running and stretching prior to the testing. Two attempts were permitted where the
best jump height was recorded for the SJ and CMJ. Jump height was calculated by
measuring the duration of time the subject spent in free space (take-off until landing back
on the force plate). The vertical jump data measured by the force plate was sent to a
computer for graphical interpretation and subsequent analysis (See Appendix B for the SJ
and CMJ force output graphs). See Figure 1 and 2 for photographs of the vertical jumps.
Where:
All vertical jumps were performed with the participant's hands on their hips for
the entire range of motion as previously tested by Komi and Bosco (1978) and Bosco,
Tihanyi. Komi. Fekete and Apor (1 983). Static jumps were executed by having each
subject squat down to a knee angle of 120" measured manually by a goniometer (Lyttle et
al.. 1996). Once the subject had reached the desired knee angle in the static position. a
verbal signal was given by the test administrator to perform a concentric contraction of
the leg extensors. Counter movement jumps involved subjects starting From an upright
position on the force plate and then performing a fast eccentric knee bend prior to an
explosive concentric contraction for maximal jump height (Lyttle et al. 1995).
Figure 1. Starting position for the SJ on the force plate.
(initial accelerations) and 40 m (total time). The warm-up consisted of running and
stretching prior to the sprints. Subjects used a staggered standing start with a fonvard
lean 0.5 rn behind the start line (0 rn). The displaced start (0.5 rn behind the start line)
was to prevent the subjects From prematurely breaking the timing beam through initial
arm swings and body movements. Sprint times were recorded to accuracy of 0.01 s.
Each subject was allowed two attempts at the 40 m sprint for each testing session. See
Figure 3.
A 7 s maximal cycle test was used to determine peak power output. Methodology
for conducting the test was based upon procedures modified from Bar-Or (1987). The
appropriate resistance that elicited peak power output was determined through 3. 7 s
mavimal cycle ergometer tests (see Figure 4). Subjects performed a 5 min warm-up on a
cycle ergometer and then 5 min of stretching. The initial 7 s test resistance setting was
set at 0.087 * body weight (kg) for males and 0.075 * body weight (kg) for females. Peak
power output was determined by the equation described below (Bar-Or. 1987). The
greatest number of pedal revolutions over a 5 s period attained during the first test was
recorded and entered into the power output equation. Power was recorded in absolute
(W) and relative values (W-kg-').Typically. pedal revolutions were between 1 1-13 for the
decreasing the set load for the second and third trials such that the number of revolutions
the first trial and / or second trial. a third trial and was still conducted to ensure maximum
effort was attained for each test. A minimum of 5 min was allowed for recovery between
each trial. Following each trial. subjects performed an active recovery on the cycle
ergometer.
Peak power output (PPO) was determined from the following equation and expressed in
This test was used as a simple measure of anaerobic peak power taking less than a
second to complete (Margaria, Aghemo & Rovelli, 1966). Each subject was allowed two
steps at a time. The start line was 2 m from the staircase. Times were recorded between
the 8" and 12" stairs to the nearest 0.01 s. A switch mat ivas placed on the 8" stair and a
set of Brower infrared timing lights on the 1 2 'stair.
~ See Figure 5. Power was calculated
Where:
timing lights.
Figure 5. Margaria Stairclimbing test using timing lights on the 8Ihand 12'" stairs.
Maximal Back Squat (1 RM)
The 1 &\I test was conducted with free weights as described by Stone and
O'Bryant (1987); Simpson. Rozenek and Garhammer (1997): and Elliott. Wilson and
Kerr (1989). The 1 Rh.1 back squat was primarily used to determine the appropriate
training intensities for each training group in addition to assessing leg strength. The use
of mavimum strength testing for the purpose of determining training intensities has been
used in similar studies requiring exact load settings for specific training programs (Lyttle
et al.. 1996: Baker et al.. 1994; and Willoughby. 1993). Determination of 1 Rh.I squat
was essential to this study since the MxS group trained at intensities of 85-90% of 1 RM
Repetition maximum strength values were determined progressively over 5-6 sets
of back squats for the training groups. The squat depth was initially determined by
having each subject squat to the level whereupon their thighs were parallel to the floor.
Once the depth level was measured. safety bars were inserted into the squat rack to mark
that position. Subjects performed the loaded movements under the direction of the test
perceived maximurn for 10 repetitions and at 75% of perceived maximum for 3-5
repetitions. Once the warm-up was complete. attempts were made at 80%. 95% and
100% of perceived maximum for one repetition. An additional set was attempted at a
load of 105% of estimated maximum if the 100% effort was attained. Each of the
attempts from 80- 105% of perceived maximum was only performed if the preceding
attempt was successhl (Elliott et al., 1989). Subjects had to perform the lifts to the
parallel squat level in order to be successful. Close attention was given to subject's
personal opinion regarding how close they were to attaining their 1 RM. as loads
progressively became heavier (Kraerner & Fry. 1995). Communication between the test
administrator and subject was emphasized during the 1 RM testing. A minimum of 5 min
The squat movement required the subjects to slowly descend until their thighs
were parallel to the floor upon which a verbal signal was given to ascend back to the
starting position. Three experienced spotters were used at all times; one on each side of
the barbell ends and one directly behind the subject. The rear spotter remained in contact
with the subject throughout the entire range of motion for the parallel squat (see Figure
6 ) . If the subject was unable to lift the set load during the initial ascent of the liR. they
were immediately told to set the bar down on the safety bars. which were located at the
paraIlel squat level. However. if the subject was able to lift the heavy load but had
difficulty completing the movement to the upright position. spotters provided immediate
assistance. Due to the inexperience with performing the squat movement and the possible
risk of injury within the control group. a predicted 1 RM squat protocol of 6-8 repetitions
was used. The predicted 1 RM value was determined using a similar progressive
procedure of 5-6 sets as previously described. Predicted strength values were derived off
a normative table (Baechle. 1994). Spotters and feedback were also used at all times.
Figure 6. Maximal back squat with rear spotter.
Training Intervention
All required procedures. and potentid risks associated with participating in the
present study, were explained to the subjects prior to the training intervention.
Participants were made aware that they had the right to terminate their participation in the
experiment at will and that the privacy and confidentiality of their results would be
maintained at all times. However. participants were also advised that the investigators of
this study reserved the right to terminate their involvement at any time. Results of the
study will be stored for five years in a locked cabinet in room B268 at the Faculty of
Training Programs
training occurred two days per week for a period of eight weeks for both the training and
control groups. Two to three days of rest were allocated between each training session
for all groups (i.e. Monday - Thursday or Tuesday - Friday). The volume of training was
only partially equated due to the difference in training methodologies. However, the total
number of sets performed for each group was equated similar to the Baker et al. (1994)
study.
Maximum Power and Plyometric Training (MzP)
The M.UP group consisted of two training phases. In the first phase (weeks 1 4 ,
subjects performed progressive ballistic jump squats. The second phase (weeks 6-9)
exercises into the training sessions. Ballistic jump squats were performed with 30% of 1
maximum effort (Lyttle et al.. 1996). Sets progressed from 4-7 over the initial 4 week
training period. Jump squats were reduced to 2 sets per session for weeks 6-9. The
volume of jump squats was reduced in order to focus on the high velocity training in the
second phase of the study. Hoffman. Maresh, Armstrong and Kraemer ( 1991 ) discovered
that resistance training consisting of two sessions per week was sufficient to maintain
strength. In addition. Bompa (1 994) suggested that for the maintenance of strength.
athletes should be training 2-3 sessions per week of 2-4 sets per exercise.
One to two warm-up exercises of body weight jump squats and stretching were
performed prior to each training session. The degree of knee flexion was determined
from the depth the subject lowered to in the I RM parallel squat (thighs parallel to the
floor). Each jump squat was subsequently performed to the depth measured in the
parallel 1 RM squat. Training load was slightly increased. as subjects became stronger
with training. Constant feedback between the trainer and subject was used as the
governing tool for increasing the training load. The safety bars were set 30 crn below the
parallel squat height to prevent the load from striking the safety bars on the downward
phase of the jump squat. Spotters were used at all times. See Figure 7.
The plyometric training portion of phase two was integrated at week 6 and
horizontal and vertical bounding movements as well as depth jumps as seen in Table I
and Figures 8- 12. All participants performed a routine 10- 15 min warm-up consisting of
have minimal contact time (amortization phase) with the ground upon each landing by
contracting the leg extensors as rapidly as possible. Depth jumps were executed by
having the subject drop from the box and upon landing immediately jump vertically as
rapidly as possible (Bompa, 1996; Holcomb et al.. 1996; and Bobbert. 1990). Plyometric
exercises were performed before the ballistic jump squats in weeks 6-9. The order of
training was completed in this manner since explosive SSC movements should be
performed in a rested state (Bompa, 1996). Two to three days of rest was allotted
between each training session to allow for sufficient recovery. Nicol. Komi and Horita
(1 996) discovered that the stretch-reflex sensitivity was reduced until two days after an
exhaustive plyometric workout, which was attributed to muscle damage. See Table 1 for
program details.
Table 1. Maximum power and plyometric program ( M e )
Week Days Jump Squats @ 3O0/0 1RiM Rest 1 set Total reps I day
0 test test test
I la2 1 sets X 8 reps 2-3 min 32
2 1&2 3 sets X 8 reps 2-3 min 30
3 1 &3 6 sets X S reps 2-3 min 48
I
-I
I
LCC-
e- 9 7
I
- **-
5
v 0
~ / \~ 0 3
I
-q--
C ~
q
--J
-
iiliii Xi
5 test test test
6 1&2 2 sets X 8 reps 2-3 min 16
7 1&Z 3 sets X 8 reps 2-3 min 16
8 1&2 1 sets X 8 reps 3-3 min I6
9 1&2 2 sets X 8 reps -7-3 min 16
10 test test test
240
Week Days Plyometric Exercises
5 test test test
6 1&2 3 Exercises X 3 sets X 12 reps 3-4 min 72
7 I &2 3 Exercises X 3 sets X 12 reps 3 4 rnin 108
8 I &2 3 Exercises X 3 sets X 12 reps 3 4 min 108
9 1& 2 3 Exercises X 3 sets X 12 reps 3-4 min I08
10 test test test
training. The resistance used was 85-90% of 1 RM as determined from the testing
sessions. The training volume increased from 4-7 sets of 4-6 repetitions for the initial 4
week period. Volume of training was reduced to 2 sets per training session to maintain
strength for weeks 6-9. similar to the MxP group (see Table 2). The degree of knee
flexion was determined from the depth the subject lowered to in the 1 RM parallel squat
(thighs parallel to the floor). Subjects performed 1-2 sets of sub-maximal warm-up
squats and then the specified number of sets all at 85-90% of 1 RM. If the subjects were
able to do more or less than the prescribed repetitions. the training load was changed
accordingly to ensure subjects were training with the appropriate intensity. Spotters and
The second phase of the study, weeks 6-9. consisted of a reduced volume of MxS
training was identical to the MxP group (See Figures 8-12). The plyometric exercises
The participants in the control group (CT) were asked to maintain their regular
Core Stability
All groups. M a e . MxS and CT, performed core stability exercises for the
abdominal and lower back musculature at the end of each training session. The purpose
of core stability training was to prevent injury of the lower trunk area from the intensive
training regime. Training the core area has been demonstrated as an essential form
training for individuals and athletes (Baker et al., 1994). Specific exercises were
performed to train the anterior muscles of the abdominal wall and the posterior muscles
of the vertebral column. These muscles included the rectus abdorninis. external and
internal obliques. transverse abdominis. quadntus lumborum and the erector spinae. One
exercise for each core area of various forms was performed after each training session
Participants were asked to maintain and document their regular activities during
the 10 week study. including their standard training exercises. Participants were also
required to abstain from additional lower body resistance training that was not a part of
this training intervention. In addition. participants were required not to engage in any
new forms of sprint or all-out exercise. This limitation was enforced since additional
high intensity training could have affected a number of the performance tests in this
study. All training sessions were fully supervised by the author of this study and training
Statistical Analysis
and normal quantile plots were used to the test the normality of the data. The
homogeneity of variance of the sample data was assessed using residual plots.
A one-way analysis of variance (ANOVA) for the variables: CMJ. SJ. 40 m sprint
time (5. 10. and 40 m intervals). anaerobic power cycle test. Margaria stairclimb and the
repeated measures on one factor (time) at the pre. mid and post experiment testing
sessions was conducted between the two training groups (MsP & MxS). A 3 (group) by
2 (time) ANOVA was also performed since the control group was only available to test at
the pre and post sessions during the study. Tukey's post hoc test was used to assess any
interaction effects revealed by the ANOVA's. Significance was set at an alpha level of
0.05. The software used for the statistical analysis was SPSS version 9.0 (SPSS Inc..
Chicago, IL).
CHAPTER FOUR
RESULTS
The compliance in the study was 92.2% for the scheduled supervised training
sessions. There were no training related injuries for male or female subjects. The mean
ages for the MM., M.xP and CT groups were 22.25 + 4.49 yrs, 23.65 + 5.43 yrs and 25.50
k 3.94 yrs. respectively. The mean mass for the MKS. MxP and CT groups were 76.14 k
12.98 kg, 77.85 f 16.87 kg and 59.60 k 3.76 kg. respectively. Demographic information
based upon gender for age and mass can be seen in Table 3. The athletic and training
@ < 0.05) difference for the CMJ between the three experimental groups. Further
analysis revealed that the maximum strength (MxS) and maximum power (MxP) groups
had greater pre-test CMJ scores than the control (CT) group. After ten weeks of training.
significant @ < 0.05) within group results for the MxS and MxP groups were identified in
selected measures. The bfxP group significantly improved their SJ. stairclimbing power.
cycle power and squat strength. whereas the MxS group only improved their
stairclimbing power and squat strength. Although the MxS group did not improve their
cycle power and SJ. no between group differences between MxS and MxP were detected
for any of the performance measures. However. significant differences @ < 0.05) were
discovered between the CT and training groups (MxS and MxP) at the post testing
session for the measures CMJ. SJ. cycle power and 1 RM squat as detected by the
3 (group) X 2 (time) ANOVA. The overall results of this study can be seen in Table 5.
Table 5. Group performance scores over ten weeks.
Variable Test
5 m Sprint Pre
t h e (s) bl id
Post
10 rn Sprint Pre
time (s) Mid
Post
40 rn Sprint Pre
time (s) bl id
Post
Statistical significance @ < 0.05) is denoted by * for pre to mid testing session and * for pre to post testing.
f for squat strength denotes that the control group used a predicted I RM protocol.
Vertical Jump Tests on Force Plate
difference in SJ height between the three groups. however the difference only approached
X time interaction. Subsequent post - hoc analysis demonstrated that the MxP group had
a greater post-test SJ height than the CT group. The M.xP group improved (p < 0.05)
their SJ height by 12.5% from pre to post testing sessions as seen in Table 5 and Figure
+
14 (pre: 0.28 0.05. post: 0.32 f 0.06 m). NO significant changes were observed for the
Figure 14. Static jump height for all groups from pre to post training. Statistical
significance @ < 0.05) within the M.xP group is denoted by A (pre to post).
Counter movement jump (CMa There were no significant difTerences between and
within M.xP and MxS groups over time. However. the pre-test one-way ANOVA
revealed the MxS and MAXI' groups had significantly @ < 0.05) greater CMJ heights than
the CT group. At the end of the study, the MIS and MxP groups continued to have a
greater @ < 0.05) CMJ height than the CT group as detected by the 3 (group) X 2 (time)
ANOVA. However, no significant improvement in CMJ height was detected over time
Further analysis revealed that the MxP group improved ( p < 0.05) their cycle power by
15.90% from pre to post training as seen in Figure 15 (pre: 10.50 k 1.48. post 12.17 k
1.56 Wakg"). The post result was significantly @ < 0.05) greater for the M.xP group in
Figure 15. Changes in peak cycle power for 511 groups over time. Statistical
significance @ < 0.05) within the MsP group is denoted by A (pre to post).
Both training groups significantly @ < 0.05) increased their stairclimbing power
tiom pre to post training as detected by 3 (group) X 2 (time) ANOVA. The MxS group
improved by 15.76% (pre: 22.53 * 4.53. post: 26.08 2.82 Wbkg-I) as seen in Figure 16.
The CT group also improved their stairclimbing power by 17.06% (pre: 20.28 i 4.73,
*
post: 23.74 2.40 W.kge'),however this difference was not significant from pre to post
testing sessions. There were no significant differences in stairclimb power between all
Figure 16. Changes in stairclimbing power for all three groups. Statistical within
group significance @ < 0.05) is denoted by A (pre to post).
40 m sprints were detected by the ANOVA. However. the MxP group did make a minor
Squat Strength - 1 RM
The 1 RIM squat (relative to body weight) increased fiom pre to mid training @ < 0.05)
by 34.62% for the MnS group (pre: 1.30 f 0.32. mid: 1.75 k 0.32 kg-BW')and 24.26%
for the MxP group @re: 1.36 k 0.24. mid: 1.69 f 0.29 kg-BW'). Overall, fiom pre to
+
post training, the MxS group improved @ < 0.05) by 46.1 5% (post: 1.90 0.30 kg-BW-')
while the MxP group improved by 37.50% (post: 1.87 f 0.29 kg-BW") as seen in Figure
17. No significant changes were observed from mid to post testing sessions. The CT
slightly improved their predicted 1 RM squat strength from pre to post by 11.01%.
however. this change was not significant over time. The pre to post increases in lower
body strength for both training groups were significantly @ < 0.05) greater in comparison
Squat strength was also evaluated on an absolute scale. The blxS group
significantly @ < 0.05) increased their overall load lifted between pre. mid and post
training. However. the blxP group only increased the absolute load from pre to post
Figure 17. Relative squat strength improvement for all groups over time. Statistical
within group significance @ < 0.05) is denoted by * (pre to mid) and A (pre to post).
Figure 18. Absolute squat strength improvement for all groups over time.
Statistical within group significance @ < 0.05) is denoted by * (pre to mid) and A
(pre to post).
CHAPTER FIVE
DISCUSSION
It was hypothesized that the combined ballistic jump squat and plyornetric (MxP)
training would be more effective at performance related tasks than the combined
rnasiniuiu atretlgth ad piyonlclric (lLixSj training program. However. the resuits of the
present study suggest that both groups were equally effective at performing the static
jump. cycle power and stairclimbing power over 10 weeks. The second hypothesis stated
that both training groups would improve to a similar extent in squat strength. despite the
difference in training methods behveen MIS and MxP groups. The second prediction
was shown to be correct as both groups significantly improved their lower body strength
over time. The bIxS training method was effective at significantly improving
stairclimbing power and squat strength. Although the M.xP group improved their cycle
power and static jump whereas the MxS group reported no changes. no significant
differences in those same variables were discovered between groups. These results
suggest that at the post test time. ballistic jump squat training ( M a e )is as equally
effective as traditional methods of training (MxS) for enhancing lower body power as
Static Jump
The MxP group improved their SJ height by 12.5% in comparison to the MxS
effect was detected. these results were similar to Wilson et al. (1993) who discovered that
maximum power training improved 12.9% in the SJ while the high resistance group
improved their SJ by 5.9%. However, Lyttle et al. ( 1996) discovered that when
plyometrics were combined with high resistance training and then compared to maximal
power training. both groups improved to the same extent (1 8.6% vs. 19.8%). It was
expected that the MxS group in the present study \vould also show similar improvement
as the combined group in the Lyttle et al.. (1 996) study. One possible explanation for
lack of improvement for the MxS group may be due to the difference in testing
methodology between studies. Lyttle et al. ( 1 996) used a Vertec (Sports Imports Inc..
Columbus. Ohio) vertical jump instrument. which allows subjects to use their arms while
jumping to displace a marker overhead. The advantage of using the Vertec is that a
realistic form of jumping is used. Subjects in this study were required to place their
hands on their hips throughout the entire jump while subjects in the Wilson et al. (1993)
study held a bar on their shoulders. Therefore. upper torso I arm action did not occur for
subjects in the present study and the Wilson el al. (1 993) study. which may explain the
similar lack of improvement in comparison to the Lyttle et al. (1 996) study. In a review
of effective training modes. Momssey. Harman. and Johnson (1 995) stated that the
greatest training effects have been demonstrated when tests were of the same exercise-
type as the training programs. Subjects in the present study were allowed and encouraged
to use arm actions throughout the 4 weeks of plyometric training, however arm actions
Despite the limitations of the vertical jumping procedure used in the present
study, the MxP group still managed to improve within group performance. This may be
attributed to the nature of performing loaded jump squats, which requires subjects to hold
a bar on their shoulders throughout the entire range of motion inhibiting arm
involvement. Therefore, the vertical jump test on the force plate may have been more
applicable and specific to the M.xP group in comparison to the iMrtS group.
Countermovement Jump
present study for both the training and CT groups. These results were similar to Newton,
Kraemer and HWinen (1 999) who did not find any improvements in flight time or jump
height using a force plate. Newon et al. ( 1 999) suggested that the jump and reach test
using a Vertec is the most appropriate test to measure improvements in vertical jump.
Although the force plate is effective at deriving information such as force output. impact
at landing. flight time and rate of force development. these variables are primarily used to
explain or identify adaptations (Newton et al.. 1999). Contrary to this study. Wilson et al.
( 1 993) and Lyttle et al. (1 996) demonstrated significant improvements for all the training
groups in the CMJ test. The lack of improvement in the present study may be due to the
lack of specificity of the vertical jump test. Wilson et al. (1993) performed the CMJ test
using the Plyometric Power System (PPS) (Optimal Kinetics, Lismore, Australia) to
measure jump height. The PPS machine was also used to train the subjects and therefore,
the CMJ test was very similar to the training method. Moreover, Lyttle et al. (1996) used
a Vertec to measure CMJ! which is the most specific method of testing vertical jumping
ability as previously stated. It is possible that the lack of improvement for both groups in
this study may be due to the poor specificity of the CMJ test.
Cycle Power
The MxP group demonstrated a significant improvement over time in the cycle
power test. Although the MxS group did not significantly improve their cycle power to
the extent of the M.xP group, both groups displayed similar results as found in the Wilson
et al. (1993) and Lyttle et al. (1 996) studies. Wilson et al. (1993) discovered that the
M.xP power group improved by 5.2% while the weight-training group improved by 6.5%.
These results are similar to the pre to mid testing sessions in the present study, where the
M.UP and kLxS group improved by 8.19% and 6.03%. respectively. However. the
incorporation of plyometric training from mid to post training appears to have further
enhanced cycle power for the MxP and MKSgroup by 15.9% and 1 1.75%. This
improvement was most evident for the MxP group as the change was significantly greater
from pre to post testing. Thus the high velocity plyornetric exercises may be applicable
group. who did not perform any ballistic or heacy strength training, also did not improve
cycling power From pre to post testing. However, the strength training methods used
predominantly in the first phase of the present study. especially for the MxP group,
provided the subjects with the necessary strength to quickly improve cycle power. This
Lyttle et al. (1 996) demonstrated improvements in cycle power for the maximal
power group and combined resistance training and plyometric group of 9.0% and 7.8%,
respectively. over eight weeks. These results are similar to the pre to mid testing results
over four weeks in the present study. Since the training groups in the present study
displayed similar improvements to the Lyttie et al. ( 1996) study in a shorter period of
timr. sufficient training volume also becomes an important factor. Lyale et al. (1996)
only used depth jumps for SSC enhancement. whereas the plyometric program in the
present study also included bounding and box jumping exercises implying that more than
power.
Stairclimb Power
The MxS and M?IP training groups significantly improved their stairclimbing
ability over the course of the present study by 12.50% and 15.76%. respectively.
Although the 17.06% improvement in stairclimb power by the CT group was not
significant over timr due to a Type I1 statistical error. this change indicates that
improvement by the MKSand MxP was possibly attributed to factors other than the
improvement. was the learning effect that occurred for the subjects performing the
stairclimb test. The significant improvements by the MxS and MxP groups may then be
due to the subjects lacking the skill or neuro-motor patterns to correctly perform the test
at the initial testing sessions. Therefore. it would be then false to state that the
improvement in stairclimb power by the bLUS and MxP groups was solely attributed to an
increase in foot speed or explosive ability. Even though a familiarization session was
conducted prior to testing. subjects in the present study still had difficulty performing the
Wagner and Kocak ( 1997) reported increases in the stairclimb test of 17.7 - 19.4%
by the treatment groups whiie the control group only increased 3.2%. The difference in
Wagner and Kocak (1997) control results compared to the present study (3.2% vs-
17.06%) may be due to the modification of the Margaria et al. (1 966) stairclimb test used
by Wagner and Kocak (1 997). The modified test was Kalamm's ( 1968) step test, which
Another factor that may have contributed to the CT group improvement in this
study was the subject population. The CT group subjects in this study were competitive
senior soccer players while the control subjects in the Wagner and Kocak (1997) study
received no training or exercise program. The competitive soccer players may have been
able to improve their performance in the stairclimb due to their athletic ability.
Sprints
The MxS and M.xP groups did not statistically improve their sprinting times at
distances of 5. 10 and 40 m. Wilson et al. (1 993) and Lyttle et al. (1996) used the 30 and
incorporation of horizontal plyornetric exercises may improve sprints times since the
training would be more related to the performance measure. The present study had both
training groups performing horizontal bounding and box jumping exercises for the entire
plyometric phase of training. The M.xP group improved their 5 m sprint time by 7.32%
while the MxS group improved by 3.75%. Although the improvement, for the MxP
group, was not statistically significant. in a practical sense this small change in the initial
distance. However. since MxS or MxP training did not improve the I0 m or 40 m sprint
times. the lack of sensitivity the sprint test has to detect physical adaptations in the
Squat Strength
In the present study. squat strength displayed the largest improvement over ten
weeks of training. From pre to post training. the MxS and MxP group improved by
-16.15% and 37.50%, respectively. while the control group improved 1 1.01%. The
difference in strength improvement over time between the MxS and MxP groups was not
group may indicate a learning effect with this specific performance measure. However.
this learning effect is most likely only present in the CT group since this was the only
group having no experience with the squat movement prior to the present study. The near
equivalent gains in strength for the MxS and MA* groups were approximately two fold in
comparison to the results discovered by Lyttle et al. (1996). The gains in strenbgh by the
MxS group have been previously demonstrated in the literature (Atha. 1981 :
Schrnidtbleicher & Haralambie. 1981: Moss et al.. 1997; Hoff & Almasbakk. 1995: and
Mayhew et al.. 1997) as well as for the MdxPgroup (Kaneko et al.. 1983; and Lynle et al.,
least one year of weight training experience in addition to their athletic backgrounds.
impressive considering the M d subjects, who trained at 30% of 1 RM. were unfamiliar
with the near maximal loads used for testing. The degree of improvement for the M e
group may have been equivalent to the PvIxS group (46.15%) if the subjects were more
produced the greatest all around training effect for maximizing power output and strength
rt al. (1996) attributed the MxP group's significant gains in strength to the large
accelerative forces incurred with ballistic jump squats even though the loads were only
30% of 1 RM. Therefore. the key to increasing strength seems to be the amount of force
the subject experiences in training rather than the prescribed training load.
the potential energy created when performing the ballistic movements. Work can be
calculated since the centre of gravity of person performing a squat movement changes
throughout the repetition. Although the prescribed load used for training by MxS group
was greater than the M.xP group. the M.xP group had a larger displacement of their centre
of gravity due to the ballistic jumping action. In addition, the M?cP group performed
eight repetitions compared to an average of five for the M x S group. The combined effect
of a larger change in the centre of gravity coupled with more repetitions per set may
explain the near equivalent gains in strength over the study (See Appendix C for a
hypothetical example).
A recent ballistic training study was conducted with elite volleyball players using
the Plyometric Power System (PPS) (Newton et al., 1999). The PPS is a modified smith
machine in a squat rack equipped with an eccentric brake system that removes 75% of the
Newton & Wilson. 19953. Although improvements were noted in vertical jump height.
no increases in squat strength were evident over the eight weeks of training. It can then
be inferred that the lack of force experienced by the subjects in training. due to the
Moreover. Lyttlc et ai. (1996) also used the PPS machine to perform the ballistic squats,
however without the eccentric brake system. The maximum power group had equivalent
gains (14.7%) in 1 Rbl squat strength in comparison to the high resistance-training group
(14.8%). which are similar improvement to the results demonstrated in the present study.
The results of the present study agree with Lyttle et al. (1996) and Hiikkinen and
Komi (1985) that suggest ballistic - type training is effective at increasing strength. This
also implies that physiologists and coaches can consider using loaded ballistic
exercises.
Limitations of the Study
The major limitations of this study surround the selection of the CT group. Prior
to training. randomization occurred only for the training groups (MxP and MxS). This
was primarily due to the lack of volunteers and the low adherence rate to the regulations
required of CT group subjects. Therefore. the CT group was not selected from the
sample population. A group of six competitive female soccer players volunteered as the
control group. Although. the CT group agreed to maintain their physical activity levels
throughout the course of the study. they did not conform to all of the inclusion criteria set
forth. The CT group was unable to successfully parallel squat their own body weight due
the lack of strength and experience with the squat movement. As a result. a predicted 1
the squat strength results of the study due to a training effect with the testing. In addition.
since the CT group only tested at pre and post sessions due to their competitive schedule
protocol lacked testing specificity to the training methods. Subjects were required not
use to use their arms in the vertical jump tests. however, arm involvement was
consistently used in the training programs. A jump and reach test with a Vertec would
Lastly, a greater number of subjects in the present study would have allowed for a
randomized, balanced design with an equal number of subjects in all three groups. In
addition, since the training background of the sample population was not uniform, the
generalizability of the results to specific populations was limited.
The training programs designed for this study allowed for an equivalenr and
unhissed cnmperison nf two distinct training me!hodn!ogies. J!tkouzh fie tn!?! nm?ker
C
of repetitions pertbrmed for each group was different. the total number of sets were equal.
The M.xP group performed 8 repetitions per set since this was the average number of
repetitions used in the Wilson et al. (1993) and Lyttle et al. (1996) studies as well as in
the practical setting. If the repetitions between groups were equated. the MKS group
would have most experienced more work over the training period due the larger loads
Tan ( 1 999) suggested that equating the overall volume in training programs might
actually negate the advantage of using periodized models. Training volume should be
treated as a study factor rather than a confounding factor. An experiment that controls for
a study factor cannot be expected to show significance between groups (Tan. 1999). This
is most evident if the programs are designed to accomplish similar goals, such as strength
and power development. Baker et al. (1994) compared thee training protocols all
equated for volume and intensity. The training programs consisted of a traditional linear
periodized model. an undulating periodized model and a training control. Although the
between groups in measures of strength and power. Equating training volume and
intensity may appear logical, however as suggested by Tan (1999), this may also take
away from the efficacy of the periodized model. The design of this study has permitted
The training design of this study also had a larger volume and intensity
incorporated into the first phase of training in comparison to similar power training
studies (Wilson et al.. 1993: Lyttle t t al.. 1996: and Adams et al.. 1992). This may
explain the improvements subjects made in this study in approximately half the time of
the aforementioned studies. The increase in training workload was also accomplished
without injury to the subjects. Therefore. large improvements in measures such as squat
The periodized training models in this study were split into two distinct training
phases. Previous research that have used combined resistance and pl yometric methods
have not separated the training stimulus into separate phases (Lyttle et al.. 1996; Adams.
et al.. 1992: Hikkinen et a].. 1985: Fry et al.. 1991 ; Bauer et al.. 1990: and Ford. et al..
1983). Although. improvements were noted with the combination of training methods.
research is sparse on combining training in the format used in this study. This form of
periodized training is not typically found in the literature and may represent a new area of
which to direct the efficacy of periodized training research. The design of this training
model has allowed for conclusions to be made regarding the impact of each training
The results of the study suggest that when ballistic training at 30% of 1 RM and
methods are equally effective at developing power in trained subjects. M.xP and MxS
training groups improved their stairclimbing power ability. In addition. the ballistic
training group (MxP) showed improvement in their static jump and cycle power. however
the difference was not statistically greater than the MxS group. The MxP improvement in
static jump and cycle power has also been demonstrated by Wilson et al. (1993) and
Lyttle et al. (1996) using similar training methods. A trend of improvement in 5 m sprint
was also demonstrated by the MxP group. However. the overall speed in the 40 m sprint
for the MxS. MxP and CT showed no change over time similar to Wilson et al. (1 993)
and Lynle et al. (1 996). Ballistic training at 30% of I RM has also demonstrated to
Overall. the first hypothesis was demonstrated to not be completely accurate. The
MxP periodized training program did not prove to be more effective than MxS periodized
However?the second hypothesis was proven to be correct which stated that both the MxS
and MxP groups would increase their strength to a similar extent over time.
Final Remarks and Future Directions
The most noticeable improvement in this study was the changes in squat strength
for the MxS and MxP groups. Both groups displayed a tremendous increase in I RM
squat surpassing many similar strength and power training studies. In particular. the large
increase in strength achieved by the MxP group was remarkable and warrants further
investigation. Although some of the gains in strength may be attributed to the sample
population and learning effect with a 1 RM parallel squat. this effect was minor due to the
training experience and familiarization session the subjects had with the testing protocol.
adaptations due to the short length of the study. These adaptations include an increase in
neural firing rates. motor unit recruitment. improved coordination between the agonist
and antagonist muscles and decreased inhibition of protective mechanism (golgi tendon
organs) (Fleck & Knemer. 1997). Maximum strength training with high loads has been
enhancing strength (Bompa. 1994: Delecluse. 1997: and Atha. 198 1). However. the large
strength training research. The MxP group's increase in strength can be mainly attributed
to the large eccentric forces associated with ballistic jump squats causing the neural
between groups (85-90% vs. 30% of 1 RM), the degree and type of neural adaptation may
Bornpa (1996) reported that some physiologists have prescribed depth jumps from
heights of 2.50 m for male and 2.10 m for female athletes as a part of their training. The
purpose of using extreme heights was meant to "shock" the muscle. The resultant
adaptation to this advanced form of plyometrics was an enhanced SSC? as well as, a
decreased role of the golgi tendon organs. If the subjects were able to do this training
without injury, they would benefit from the ability to produce more force per muscle
contraction. The large eccentric force the MxP subjects experienced due to the loaded
jump squat may have had a similar training effect on the protective mechanisms and the
SSC as with the extreme depth jumps. In addition. the size and velocity of eccentric force
associated with ballistic jump squats may have caused the antagonist muscles to become
less responsive as the training performance proceeded (Carolan and Cafarelli. 1992; and
McComas. 1996). The decreased inhibition of antagonist muscles would allow for a
greater stretch rate. and subsequently a more powerful contraction of the agonist muscles
effects of decreased inhibition and increased intermuscular coordination may have been
more pronounced with the M.xP group in comparison to the MxS group. The differences
in the magnitude of neural adaptation for the MxP group may then account for the large
increases in strength despite the light loads. Therefore, heavy loads (8590% 1 RM) may
not always be needed to achieve the neural adaptations required for strength development.
Perhaps the key is to stimulate the muscle in a manner that requires high firing rates m d
Future research should attempt to investigate the degree and type of neural
adaptation that occurs for different methods of training for strength and power. This
information may then assist the physiologist and strength coaches' ability to design
programs that will induce positive adaptations in the working muscle. Research on the
exact morphological adaptations that occur to the muscle fiber type. protective
mechanisms, hormonal profile. neural activation and muscle fiber size are some of the
physiological areas that should be explored. In addition. since MxP training is explosive
and ballistic. research concerning the impact on bone-joint articulations may also be of
developing power. Researchers could use either maximal power or maximum strength
training to develop strength in the first phase of training. However. in the second phase
of the periodized model. different methods of high velocity training can be incorporated
Research in training program design should also attempt to calculate the amount
of work done for maximum strength and ballistic training as previously suggested. This
may provide new insights on how to prescribe effective training loads. Training intensity
may be then equated between different training methodologies providing for better
comparison groups. The work done per exercise could be calculated if the training was
Future research using sprints. as a dependent measure. should consider the lack of
sensitivity the test has for detecting change in strength and power training studies as
demonstrated by Wilson et al. (1993). Lyttle et al. (1996) and in the present study.
Although the sprint test is highly related to physical performance in many sports and
or coaching to enhance sprint performance may face a dilemma at the end of their study.
improvement due to the strength training program or the sprint training / coaching'?
programs specifically for the individual. Strict criteria could be set that account for
strength and level of training experience. Subjects could then be grouped into certain
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APPENDIX A
Week 0 1 2 3 4 5 6 7 8 9
Test x s
Training x x x
.Y .Y .Y
I Plyos
X Plyos / Pl>os
.Y
Plyos
h1sS hIxS blsS blxS & C1 gL &
MKS Squat Squat Squat Squat hlsS blsS MsS blsS
Squat Squat Squat Squat
PIyos Plyos Plyos P!)OS
Jump Jump Jump Jump & & &
MKP Squat I Squat I Squat Squat Jump
Squat
Jump
Squat
S;
Jump
Squat
Jump
Squat
Plyos = Plyometric Training
Countermovement Jump
I
. I
I -^^a I
i 'uu" I -I
I Timc (ms) I
I-- -
Static Jump
i
I
I Time (ms) I
I- - -
I
- P
-I
APPENDIX C
Hypothetical example of the work done for ballistic and heavy squats.
Assumptions:
Mass of individual: 70kg
Acceleration due to gravity 9.8 1 m-s-'
1 RM load ( 100%) 159 kg
85 - 90% 1 RM 135 - 143 kg
30% I RM 37.7 kg
Total work done for ballistic squats per set \voltid be appro-rimntely:6466 J
Theoretically subjects should be able to perform and 4 reps at 90% of 1 RM and 6 reps at
85% of 1 RM.
Work = 2 13.1 kg * 9.8 1 m-s" * 0.50 m = 1045.3 J for one rep at 90% 1 RM
Multiply by 4 to equate a set: 4 181.2 J
Work = 205.2 kg * 9.81 mas-' * 0.50 m = 1006.5 J for one rep at 85% 1 RM
Multiply by 6 to equate a set: 6039 J
Total work done for heavy squats per set ~vouldbe approximately between 4 181.2 - 6039J
Normality plots for the dependent variables
Obsenred Value
Normal Q-Q Plot of CMJ Height (m)
0bserved Value
Normal Q-Q Plot of 5 m (s)
Observed Value
Observed Value
Normal Q-Q Plot of 40 m (s)
Observed Value
6 8 10 12 14 f6
Observed Value
Normal Q-Q Plot of Stairclimb (Wikg)
Observed Value
Observed Value
Plots of Constant Variance for the dependent variables
otuun- 00
THE UNIVERSITY OF
CALGARY
INTER-OFFICE
Please be advised that all ethical concerns have been met for the proposal 'The effects of
combined maximum strength and plyometric training versus maximum power and plyometric
training on the development of lower body power in athletic performance".
Consent Form
This consent form is intended to give the participant a general idea about the research
study and what participating in it will involve. It is important to note that participation in
this study is entirely voluntary and the participant may withdraw at any time without
prejudice. Privacy and confidentiality of individual results will also be enforced
throughout the experimental procedure and publication of the study. In addition. if at any
time during the study the subject has any questions. concerns or requires additional
information. please feel fiee to ask or call the above investigator at 220-3457 or contact
Dr. Walter Herzog. the Associate Dean of Research for the Faculty of Kinesiology at
220-8525. Please take time to carehlly read this consent form to be sure you are
comfortable and knowledgeable of the required procedures involved in the study as a
participant.
The purpose of this study is to determine the effects of combined maximum strength and
plyometric training versus maximum power and plyometric training on the development
of lower body power in athletic performance.
If you decide to participate as a subject in this study, you will be required to attend
training and testing sessions over a 10-week period. Two training groups and one control
group are involved in the study. The training groups consist of either Maximum
Strength-Plyometrics or Maximal Power-Plyometrics. Participants will be randomly
assigned to one of the 2 ~ a i n i n ggroups. You will be required to train 2 days per week
for a duration of 8 weeks. The testing sessions will occur at the beginning (week O)?
middle (week 5 ) and at the end (week 10) of the study. Testing will include participation
in a 7 s maximal anaerobic power test on a cycle ergometer (Monark bike), a 40 m sprint.
static jump. countermovement jump. I repetition maximum back squat and a
stairclimbing test. All subjects will also participate in a core stability training program
for the abdominals and lower back. Training loads will constantly be monitored and
adjusted to ensure participants are training at the appropriate intensities. Participants,
including the control group, will attend all testing sessions and will be required not to
engage in any new forms of lower body training for the duration of the study.
Participants will also be required not to engage in any new form of sprint. all-out exercise
in the duration of less than 10 s. These limitations will be enforced since additional high
intensity training may affect a number of the performance tests in this study. Subjects
should also be aware that there is a possibility of incurring muscle strain from performing
the maximal exercise tests as well as From the training. Further details about the
procedures for participants are given on the accompanying summary idbmation sheet.
All three training groups will be under the supervision of Cory Fagan for the entire
training and testing sessions. Dr. P.K.Doyle-Baker will also be supervising the testing
sessions. Subjects will be provided with feedback following all of the tests in the
experiment. This feedback may provide valuable information to the subject regarding
performance. overall fitness. physical well-being and possible changes to a training
program. All of the information obtained in this study will be kept in the strictest
confidence and the results of the performance on any of the measurements will not be
disclosed to anyone other than the subject. In addition. the investigators reserve the right
to terminate the involvemerlt of a subject at any time.
Participants will be encouraged to give maximal efforts in the appropriate testing and
training sessions which will elevate your heart rate and blood pressure. As a result.
temporary dizziness. nausea. and fatigue may occur. However. qualified fitness
professionals will be on site to create a safe environment.
Your signature on this form indicates that you have understood to your satisfaction the
information regarding your willingness to participate in this study as well as the possible
benefits and risks involved and knowing this you agree to participate. However. your
signature on this form does not waive your legal rights nor release the investigators or
involved institutions from their professional and legal responsibilities.
Cory Fagan
(name of investigator) (date) (signature of investigator)
A copy of this form will be given to you for your personal files.
SUMMARY INFORMATION FOR PARTICIPANTS
Methodology:
Three Groups
1 . Maximum Strength and Plyometrics (random assignment)
2. Maximal Power and Plyometrics (random assignment)
3. Control group (no training - volunteer soccer team)
Core Stability
Weeks 1-9:
Specific exercises will be performed to train the upper and lower
abominais, obliques, and lower back.
2. Maximal Power and Plyometrics
Core Stability
Weeks 1-9:
Specific exercises will be performed to train the upper and lower
abominals. obliques. and lower back.
3. Control Group
Core Stability
Weeks 1-9:
Specific exercises kvill be performed to train the upper and lower
abominals. obliques. and lower back.
* Participants will be required not to engage in any new fonn of lower body training that
is not a part of this study. Participants, including the control group, will also be required
to maintain their present activity levels for the duration of the study.
Participant Information Sheet
Preferred training days for this study: Mon-Thurs or Tues-Fri (please circle)
Medical Historv:
Physician: Phone:
2. Have you suffered any major injuries? If yes, how long ago?
Nature of Injury :
Present Limitations:
3. Within the last two years, have you been treated by a physician or another
health professional for a medical illness or condition? (i.e. asthma high blood
pressure, heart problems, stroke. diabetes. thyroid problems, phlebitis. etc.)
Nature of illness?
Present limitations?
7. Do have any other injury or ailment that may affect your ability to do
high resistance back squats and/or jumping exercises?
8. Do you have any other medical condition not asked in this questionnaire
that may be relevant to training in this study?
Date : I 0 6 /I998
(revues 19941
-
Ouesmnnaue PAR-Q
PAR -Q
(A Questionnaire for People Aged 15 to 69)
YOU
Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more
active is very safe for most people. However. some people should check with their doctor before they start becoming much more
physically aclive.
If you are planning to become much more physically active than you are now, start by answering the seven questions in the box below. If
you are between the ages ot 15 and 69,the PAR-Q w~lltell you if you should check with your doctor beforeyou start. If you are over 69 years
4 - and y n + 3
~f ane. ~ t nq!
~ !"h @ y*!en; =cfj:,o.C ~ C :-;:h
Z ~ j ' = ~ : i=t:=:.
Common sense is your best guide when you answer these questions. Please read the questions caretully and answer each one honestly:
check YES or NO.
YES NO
f7 1. Has your doctor ever said that you have a heart condition that you should only do physical activity
recommended by a doctor?
n 3. In the pas1 month. have you had chest pain when you were not doing physical activity?
a 4. 00 you lose your balance because of dizziness or do you ever lose consciousness?
I? 5. Do you have a bone or joint problem that could be made worse by a change in your physicat activity?
C] 0 6. Is your doclor currently prescribing drugs (tor example, water pills) for your blood pressure or heart condition?
7. Do you know of w t h @ r e a m why you should not do physical activity?
Talk wllh your doctor by phone or n person BEFORE you start becomng much mare physically active ar BEFORE you have a
fitness appraisal. Tell your doctor about the PAR-Q and which questtons you answered YES.
You may be able to do any acav~tyyou want -as long as you start slowty and build up gradually. Or, you may needto restrict
your actrvllles lo those which are sale for you. Talk with your doctor aboul the k~ndsof act~vttiesyou wish to pantcipate in
answered I and MIOW h1sh.r a.dvlu.
Ftnd out whlch commun8ty programs ate safe and hetpful for you*
Ifyou answeredNO honestlyto &lPAR-O questions. youcan be reasonably as a cold or a fever -watt unbl yau feel better: or
sure that you can:
start becomingmuch more physically actlve -begin siowly and build
ifyou are Or may be pregnant - talk to your dactar k f o r e you
start becorn~ngmore actlve.
up gradually. This is Ihe safest and easlest way to go.
take pait in a filness appraisal -this is an excerlent way to delerm~ne
your basic fitness so that you can plan Ihe best way for you lo live
actively. It is also highly recommended that you have your blood
pressure evaluated. I f your read~ngrs Cver t4J194.talk with your
doctor belore you start becomtng much mare phys~callyactive.
I Please note: If your heallh changes so that you then answer YES to
any ot Ihe above questions. tell yaur fitness or heallh professional.
Ask whether yau should change your physicd activity plan.
II
m a t We PAR-Q: The Canaan Scoer, tor Exe*csePhys~olcqy.Heal;> Canada.and mmr agents assume no Il3btllly for p e m s wtw uncwahe p h y f d m I y . iWd
I( In muht aner comple:q ;ha ccessccnate ~ ~ n s oywr
l t C C d O f pnor :o p h y % ~ acflvi?f
~U
You are encouraged to copy the PAR-Q but only if you use the entire form
FIOTE: # Vle PAR.Q ,sbmrg p e n rc a men befzre ne cr sna meopates ~ r ra pkys;wl JCnfy prcqam or a m e s s wrdrsal fils sPcwn m ~ be
y used &r Iega! or
Ihave read. undersicad and campleted this auestronna~re.Any questions I had were answered to my full satisfaction.
SlOlATUAE DATE