Short-term Adaptations In Strength, Power And Body Mass Following Three Different Modes Of Resistance Training

Abstract

Recently there has been an increase in focus looking at integrating differing modes of training such as resistance and plyometric training into periodized strength and conditioning programs. More specifically, optimal training techniques designed to maximize dynamic power and rates of force production (RFD) are receiving considerable interest because of the desire to produce high performance training environments. One area receiving increased attention is complex training which alternates between heavy and lighter load resistance exercises with similar movement patterns in a single exercise session. Such "complex parings" may bring about a state of Post Activation Potentiation (PAP) resulting in increased dynamic power and RFD during the lighter load exercise. This may be a more effective strategy for developing sport specific power than resistance or plyometric training alone. PURPOSE: The purpose of this research was to determine if complex training is more effective than resistance training or plyometric training at improving measures of power and strength in the lower limbs of college aged males after 3 weeks of training. METHODS: Thirty four recreationally trained males trained in 1 of 3 methods; resistance (RT) (n = 13; height: 180.14 + 4.75 cm; body mass: 83.85 + 20.54 kg), plyometric (PT) (n = 11; 181.41 + 7.97 cm; 81.25 + 10.43 kg), or complex (CT) (n = 10; 185.17 + 5.56 cm; 87.54 + 9.04 kg) twice a week for 3 weeks. Participants were tested pre and post training to assess body mass (kg), vertical jump height (cm), squat strength (kg), power (watts) and power per kg of body mass. RESULTS: Repeated measures ANOVA (Group (3) × Time (2)) revealed no significant changes for body mass, vertical jump, power, or power/body mass (p >.05). A significant increase was found for squat strength for all groups (F2, 31 = 53.22, p < 0.00) from pre to post with no significant differences between groups. CONCLUSIONS: The incorporation of different modes of resistance training, over a 3 week microcycle, resulted in increases in squat strength for all 3 groups. This can be attributed to a learning effect of the training and/or testing exercise or to the neural adaptations that would be expected after this training cycle. The reported research is a mid point of a 6 week training study.