Effects of Short-Term Jump Squat Training With and Without Chains on Strength and Power in Recreational Lifters

Abstract

Background: The use of chains in resistance training is a way to accommodate the muscular strength curve. Short-term training and jump squats have been shown to increase back squat strength, but not in conjunction with each other or with chains. Jump squats have also been used to increase jump height and power. Objectives: The purpose of this study was to investigate the effects of short-term jump squat training with and without chains on strength and power. Methods: Thirty-one resistance-trained men volunteered to participate (age = 23.87 ± 2.2 years, height=174.87 ± 6.94 cm, mass = 82.74 ± 14.95 kg) and were randomly assigned to one of three groups [control (C) = 10, no chains (NC) =10, or chains (CH) = 11]. Participants had their jump height (VJ) and back squat strength (BS) tested before and after a week of training. The NC and CH groups performed three training sessions consisting of five sets of three reps of jump squats at 30% 1RM with 30s rest between sets. The CH group had 20% of their load added by chains when standing erect. The C group did not train. and NC (pre 150.00 ± 15.23 kg; post 154.77 ± 15.09 kg) groups significantly increased while the C (pre 157.27 ± 25.35 kg; post 156.36 ± 24.85 kg) group showed no difference. There were no significant interactions (p =0.32) or main effects for VJ (C = pre 50.59 ± 9.39cm; post 51.29 ± 9.68cm; NC = pre 55.29 ± 5.23cm; post 57.39 ± 5.22cm; CH = pre 46.19 ± 5.02; post 47.45 ± 4.62.) Conclusions: The CH group was able to increase strength while lifting less overall weight. Coaches may use short-term training with chains to yield a similar increase in back squat strength as without chains.

Effects of Drop Height on Drop Jump Performance

“…Jump height (JH) is an important component in sports, such as basketball and volleyball, which require explosive lower body power (Archer et al, 2016). A common test to determine power is the vertical jump.…”

Effects of Variable-Resistance Training Versus Constant-Resistance Training on Maximum Strength: A Systematic Review and Meta-Analysis

“…A total of 22 reports that comprised both trained and untrained participants were included for the meta-analysis [ 8 , 16 , 22 , 23 , 24 , 31 , 32 , 33 , 34 , 35 , 36 , 37 , 38 , 39 ]. As shown in Figure 2 , VRT and CRT significantly differed in the improvement of the maximum strength of the subjects (ES = 0.80; 95% CI: 0.42–1.19).…”

“…The results of several of studies have not found that VRT is better than CRT for the development of maximum strength [ 16 , 22 , 23 ]. In a study by Cronin et al [ 24 ], participants performed supine jump squat training with a load of 8–15 repetition maximum (RM) with or without elastic bungees. The results revealed that maximum strength of participants with elastic bungees was not better than that of participants without bungees (non-bungee squat) [ 24 ].…”

“…In a study by Cronin et al [ 24 ], participants performed supine jump squat training with a load of 8–15 repetition maximum (RM) with or without elastic bungees. The results revealed that maximum strength of participants with elastic bungees was not better than that of participants without bungees (non-bungee squat) [ 24 ]. In a similar study, participants used a combination of chains and without chains for jump squat training with a 30% 1RM load.…”

“…In a similar study, participants used a combination of chains and without chains for jump squat training with a 30% 1RM load. The results also showed that VRT did not effectively improve maximum strength [ 24 ]. Ebben et al [ 25 ] also showed that there were no significant differences in neuromuscular activation between VRT and CRT through electromyography (EMG) of the hamstrings and quadriceps.…”