A combined plyometric and resistance training program improves fitness performance in 12 to 14-years-old boys
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Nowadays resistance and plyometric training are deemed to be a crucial component of a health promoting lifestyle in youth. Effects of resistance training and plyometric training may actually be synergistic, with their combined effects being greater than each program performed alone.
This randomized controlled study aimed to compare the effects of an 8-week training period of combined plyometric and resistance training with resistance training alone on fitness performance in boys.
Participants (24 boys, 12–14 years) were randomly assigned to an 8-week combined training group (CT, n = 12) that performed plyometric exercises (~ 20 min.) followed by resistance training or a resistance training group (RT, n = 12) that performed static stretching exercises (~ 20 min.) followed by the same resistance training program. Both groups performed twice weekly training sessions of 90 min. At baseline and after training all participants were tested on the 20-m sprint (time) and Squat Jump (power, velocity, force and height).
The CT group showed significantly (p < 0.05) improvement than RT in the 20-m sprint time (− 0.07 vs. 0.05 s), and Squat Jump (Power: 159.0 vs. − 5.0 W; velocity: 0.2 vs. − 0.2 m s−1; force: 41.2 vs. − 57.4 N; height: 10.6 vs. − 0.3 cm) following training.
Results suggest that when seeking to induce specific acute adaptations in vertical jump and acceleration capacities in lower limbs, male adolescents may benefit more from exposure to a combination of plyometric and resistance training methods.
KeywordsAdolescent Strength training Stretch–shortening cycle Power
FF designed the study, was involved in the interpretation of data, wrote and revised the manuscript. SC collected data and was involved in the interpretation of data and writing of the manuscript. GG designed the study, carried out the statistical analysis, interpreted the data, wrote and revised the manuscript. All authors contributed intellectually to the manuscript and all authors have read the manuscript and approved the submission.
Compliance with ethical standards
Conflict of interest
The authors declared no potential conflicts of interest with respect to the research, authorship, and/or publication of this article.
All procedures performed in studies involving human participants were in accordance with the ethical standards of the University Institutional Review Board and with the 1964 Helsinki declaration and its later amendments or comparable ethical standards.
All participants and their parents received a complete explanation in advance about the purpose of the experiment and the parents provided written consent to the study.
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