Effects of Plyometric Training Volume and Training Surface on Explosive Strength

Abstract

The purpose of this study is to examine the effects of different volume and training surfaces during a short-term plyometric training program on neuromuscular performance. Twenty-nine subjects were randomly assigned to 4 groups: control group (CG, n = 5), moderate volume group (MVG, n = 9, 780 jumps), moderate volume hard surface group (MVGHS, n = 8, 780 jumps), and high volume group (HVG, n = 7, 1,560 jumps). A series of tests were performed by the subjects before and after 7 weeks of plyometric training. These tests were measurement of maximum strength (5 maximum repetitions [5RMs]), drop jumps (DJs) of varying heights (20, 40, and 60 cm), squat and countermovement jumps (SJ and CMJ, respectively), timed 20-m sprint, agility, body weight, and height. The results of the present study suggest that high training volume leads to a significant increase in explosive performance that requires fast stretch-shortening cycle (SSC) actions (such as DJ and sprint) in comparison to what is observed after a moderate training volume regimen. Second, when plyometric training is performed on a hard training surface (high-impact reaction force), a moderate training volume induces optimal stimulus to increase explosive performance requiring fast SSC actions (e.g., DJ), maximal dynamic strength enhancement, and higher training efficiency. Thus, a finding of interest in the study was that after 7 weeks of plyometric training, performance enhancement in maximal strength and in actions requiring fast SSC (such as DJ and sprint) were dependent on the volume of training and the surface on which it was performed. This must be taken into account when using plyometric training on different surfaces.

Effectiveness of Traditional Strength vs. Power Training on Muscle Strength, Power and Speed with Youth: A Systematic Review and Meta-Analysis

“… %Δ, percent change from pre-test to post-test; BPT, balance training before plyometric training; BW, bodyweight; cm, centimeter; CMJ, counter movement jump; DJ, drop jump; Dom, dominant; Ex, exercises; FP, frontal plane; Freq, frequency; GCOM, combined resistance training and endurance; GR, resistance training alone; Int, intensity; IPT, plyometric training on unstable surface; Isok, isokinetic; Isom, isometric; kg, kilogram; m, meter; Mod, moderate; MVIC, maximal voluntary isometric contraction; N, number of participants; Nm, newton meter; NonDom, non-dominant; NPPT, no plyometric training; PBT, plyometric training before balance training; PE, physical education students; Pre, pre-test; PHV, peak height velocity; PL, plyometric; Post, post-test; Power, power measures; PPT, plyometric training; Reps, repetitions; RS, resisted sprinting; s, second; SD, standard deviation; SJ, squat jump; SP, sagittal plane; SPT, plyometric training on stable surface; SQ, squat; ST, Strength; Strength, strength measures; T, trained youth; Tr, training status; TRS, torso rotational strength; U, untrained youth; Wks, weeks . Additional Citations for Tables 2A,B are found in the text reference list (Hewett et al, 1996; Cossor et al, 1999; Witzke and Snow, 2000; Diallo et al, 2001; Matavulj et al, 2001; Martel et al, 2005; Szymanski et al, 2007; Meylan and Malatesta, 2009; Thomas et al, 2009; Buchheit et al, 2010; King and Cipriani, 2010; Skurvydas and Brazaitis, 2010; Skurvydas et al, 2010; Potdevin et al, 2011; Santos and Janeira, 2011; Lloyd et al, 2012; Noyes et al, 2012, 2013; Santos et al, 2012; Marques et al, 2013; Michailidis et al, 2013; Ramirez-Campillo et al, 2013, 2015a,b; Marta et al, 2014; Piazza et al, 2014; Sohnlein et al, 2014; Attene et al, 2015; Chelly et al, 2015; Pereira et al, 2015; Alves et al, 2016; Arabatzi, 2016; Borges et al, 2016; de Hoyo et al, 2016; Fernandez-Fernandez et al, 2016; Hall et al, 2016; McCormick et al, 2016; Moran et al, 2016; Rosas et al, 2016) .…”

Effects of plyometric training on maximal-intensity exercise and endurance in male and female soccer players

“…Protocols used for the jump, 30 m sprint, change of direction speed and shuttle run endurance tests were according to Ramírez-Campillo, Andrade, and Izquierdo (2013), and Ramírez-Campillo, Gallardo, et al (2015). Briefly, for the vertical jumps, players executed maximal effort jumps on a mobile contact mat (Ergojump; Globus, Codogne, Italy) with arms akimbo, except during countermovement jump with arms, where arm swings were used.…”

“…Reactive strength index was calculated from jump height (cm) divided by contact time (ms). Jump height was determined using an acknowledged flight-time equation (Ramírez-Campillo et al, 2013). The sprint time was assessed to the nearest 0.01 s using single-beam infrared photoelectric cells (Globus Italia, Codogne, Italy).…”

Effects of Plyometric Training to Improve a Physical Capacity and Athletic Performance to High School Students 17-18 Years Old

“…Also, a lot of researchers see that plyometric training is the most commonly used in explosive power development and distinctive speed force for many sport activities, which require the integration of the maximum speed with maximum force of muscle, where this method contribute in overcoming the problems that correspond to force development. This is what was said by Hamdi Sofiane (2011) [2], [3], that plyometric training contribute to the improvement of achievement, especially in activities that use explosive muscular contractions, and Ramírez-Campillo (2005) [4], who pointed out that the plyometric training in the short term is effective to the development of strength muscle, upgrading and anaerobic capacity. In contrast, he adds that connecting plyometric training exercises with the adoption of loads becomes very effective with the players [5,6].…”