The Effects of Plyometrics and Weight Training on Power, Agility and Muscle Tone of Quadriceps and Hamstring

Abstract

Purpose: This study compared the changes in power and agility and muscle tone of the quadriceps and hamstring muscles after 10 weeks of plyometrics or weight training to strengthen the leg muscles. The following conclusions were obtained. Methods: Subjects were randomly assigned to a plyometrics group (n = 10) and a weight training group (n = 10) from male college students who did not recently participate in a regular exercise program. Plyometrics and weight training were performed three times a week for 10 weeks with 60 minutes a day. The exercise intensity was divided into 3 stages, and the weight training group and the plyometrics group performed 3 sets of 1 repetition maximum (RM) of 60, 70, 80%, and 10, 12, 15 repetitions (rep), respectively. Results: First, there was an interaction effect between the group and time period on power. The plyometrics group showed a greater increase in power than the weight training group. Second, there was an interaction effect between the group and time period on agility. While agility improved in the plyometrics group, no significant difference was observed in the weight training group. Third, there was an interaction effect between the group and time period on the muscle tones of the left and right quadriceps muscles. The muscle tone increased more in the weight training group than in the plyometrics group. Fourth, there was an interaction effect between the group and time period on the muscle tones of the left and right hamstring muscles. The muscle tone increased more in the weight training group than in the plyometrics group. Conclusion: The change in muscle tone value was found to have a significant relationship with the increase in muscle strength and power through plyometrics and weight training, and additional research should be conducted to investigate the relationship between exercise performance ability and muscle tone.