The potential of a targeted unilateral compound training program to reduce lower limb strength asymmetry and increase performance: a proof-of-concept in basketball

Objective

This study investigates the efficacy of training methodologies aimed at mitigating asymmetries in lower limb strength and explosiveness among basketball players.

Methods

Thirty male university basketball athletes were enrolled in this research. Initial assessments were made regarding their physical attributes, strength, and explosiveness. Subsequently, the participants were randomly allocated into two groups: an experimental group (EG, n = 15) and a control group (CG, n = 15). Over 10 weeks, the EG engaged in a unilateral compound training regimen, incorporating resistance training exercises such as split squats, Bulgarian split squats, box step-ups, and single-leg calf raises (non-dominant leg: three sets of six repetitions; dominant leg: one set of six repetitions) and plyometric drills including lunge jumps, single-leg hops with back foot raise, single-leg lateral jumps, and single-leg continuous hopping (non-dominant leg: three sets of 12 repetitions; dominant leg: one set of 12 repetitions). The CG continued with their standard training routine. Assessments of limb asymmetry and athletic performance were conducted before and after the intervention to evaluate changes.

Results

1) Body morphology assessments showed limb length and circumference discrepancies of less than 3 cm. The initial average asymmetry percentages in the single-leg countermovement jump (SLCMJ) for jump height, power, and impulse were 15.56%, 12.4%, and 4.48%, respectively. 2) Post-intervention, the EG demonstrated a significant reduction in the asymmetry percentages of SLCMJ height and power (p < 0.01), along with improvements in the isometric mid-thigh pull (IMTP) test metrics (p < 0.05). 3) The EG also showed marked enhancements in the double-leg countermovement jump (CMJ) and standing long jump (SLJ) outcomes compared to the CG (p < 0.01), as well as in squat performance (p < 0.05).

Conclusion

The 10-week unilateral compound training program effectively reduced the asymmetry in lower limb strength and explosiveness among elite male university basketball players, contributing to increased maximal strength and explosiveness.

Transforming performance: The impact of an 8-week complex training program on strength, power, and change of direction in female basketball athletes

BACKGROUND

This study aimed to investigate the effect of complex training on the strength, power, and change of direction (COD) performance of college female basketball athletes.

METHODS

This design used experimental and randomized studies. A total of 32 female basketball players volunteered to participate in this study and were randomly allocated to a complex training group (CT group: n = 16) and a resistance training group (RT group: n = 16). The CT group performed CT and the RT group completed RT for 8 weeks. The CT and RT programs were developed based on the linear periodization theory, which required participants to train 2 times a week in the first 4 weeks and 3 times a week in the following 4 weeks. All participants were tested using the 5-0-5 COD test, Illinois agility test (IAT), one-repetition maximum back squat (1RM BS) test, and countermovement jump (CMJ) test before and after the 8-week training period.

RESULTS

Two-way repeated measure ANOVA showed a significant group × time interaction for the 5-0-5 COD, IAT, 1RM BS, and CMJ results after the intervention compared with that before the intervention (P < .05) in the CT group (effect size = 0.86-4.04). CT compared with RT caused remarkably larger enhancements in the IAT (P < .001) and CMJ (P = .040) scores.

CONCLUSION

Our findings indicate that the implementation of CT could be a promising and innovative intervention for enhancing the strength, power, and COD performance of female basketball players.

The effect of flywheel complex training with eccentric-overload on muscular adaptation in elite female volleyball players

This study aimed to compare the effects of 8 weeks (24 sessions) between flywheel complex training with eccentric overload and traditional complex training of well-trained volleyball players on muscle adaptation, including hypertrophy, strength, and power variables. Fourteen athletes were recruited and randomly divided into the flywheel complex training with an eccentric-overload group (FCTEO, n = 7) and the control group (the traditional complex training group, TCT, n = 7). Participants performed half-squats using a flywheel device or Smith machine and drop jumps, with three sets of eight repetitions and three sets of 12 repetitions, respectively. The variables assessed included the muscle thickness at the proximal, mid, and distal sections of the quadriceps femoris, maximal half-squats strength (1RM-SS), squat jump (SJ), countermovement jump (CMJ), and three-step approach jump (AJ). In addition, a two-way repeated ANOVA analysis was used to find differences between the two groups and between the two testing times (pre-test vs. post-test). The indicators of the FCTEO group showed a significantly better improvement (p < 0.05) in CMJ (height: ES = 0.648, peak power: ES = 0.750), AJ (height: ES = 0.537, peak power: ES = 0.441), 1RM-SS (ES = 0.671) compared to the TCT group and the muscle thicknes at the mid of the quadriceps femoris (ES = 0.504) after FCTEO training. Since volleyball requires lower limb strength and explosive effort during repeated jumps and spiking, these results suggest that FCTEO affects muscular adaptation in a way that improves performance in well-trained female volleyball players.

Effects of unilateral, bilateral, and combined unilateral+bilateral complex resistance training on bench press and squat strength in adolescent boxers

Objective: To assess the effects of 8 weeks of unilateral (UNI), bilateral (BI), and combined unilateral + bilateral (UNI + BI) resistance training on bench press and squat strength in adolescent boxers. Methods: Using the Gym Aware linear accelerometer, free-weight squat and bench press strength exercises were evaluated after an 8-week training intervention. Thirty adolescent boxers were randomly assigned to three groups: UNI, height: 1.73 ± 0.08 m, weight: 55.42 ± 5.85 kg; UNI + BI, height: 1.7 ± 0.06 m, weight: 54.73 ± 5.33 kg; and BI, height: 1.74 ± 0.06 m, weight: 59.67 ± 8.39 kg. Each group followed their designated UNI/BI/UNI + BI compound resistance training protocols, and the effects of 8 weeks of single-sided and bilateral intervention training on the performance of free-weight squat and bench press exercises at 30%, 50%, and 80% of 1-repetition maximum (1RM) were evaluated. Results: Significant improvements were observed in the 30% 1RM, 50% 1RM, and 80% 1RM outcomes for both squat and bench press exercises before and after the interventions (p < 0.05, p < 0.01). In the intergroup comparison, GymAware measurements revealed that the UNI and UNI + BI groups exhibited superior peak power values for squat and bench press exercises at 30% 1RM compared to the BI group. Discussion: UNI and UNI + BI training led to significantly higher output power values in bench press and squat exercises at 30% 1RM compared to the BI training group.

High-Intensity Conditioning Activity Causes Localized Postactivation Performance Enhancement and Nonlocalized Performance Reduction

ABSTRACT

Kolinger D, Stastny P, Pisz A, Krzysztofik M, Wilk M, Tsoukos A, and Bogdanis GC. High-intensity conditioning activity causes localized postactivation performance enhancement and nonlocalized performance reduction. J Strength Cond Res 38(1): e1-e7, 2024-This study aimed to examine whether a conditioning activity (CA) performed by the legs (barbell back squat) may cause postactivation performance enhancement (PAPE) on muscle groups other than leg extensors in isokinetic (eccentric [ECC] and concentric [CON]) and dynamic movement. Twelve male basketball players (age: 21.3 ± 3.2, body mass: 89.6 ± 14.1 kg, height: 187.4 ± 4.6 cm, and 1 repetition maximum (1RM) barbell back squat: 113 ± 21 kg) with previous resistance-training experience of at least 2 years, performed 3 sets of 3-4 repetitions of back-squats with submaximal load (60, 90, and 90% 1RM) as CA. Before and after the CA, they performed pretest and post-test in the form of countermovement jumps (CMJs) (localized) or explosive push-ups (EPUs) (nonlocalized) along with isokinetic flexion and extension at the knee (localized) or at the elbow (nonlocalized). The localized and nonlocalized protocols were divided into 2 days in a randomized order. The back squat as CA significantly increased peak torque (PT) (p < 0.05) in all CON and ECC muscle actions and average power per repetition (APPR) (p < 0.05) (all muscle actions except ECC flexion) of the localized isokinetic tests with large (>0.8) and medium (0.4-0.79) effect sizes and significantly decreased (p < 0.01) the PT and APPR (p < 0.01) of the nonlocalized isokinetic test in the ECC flexion. The CMJ and EPU tests showed no significant differences (p > 0.05) between premeasures and postmeasures of take-off height. The effect of PAPE seems to be specific to the muscles most involved in the CA, and the CA inhibits PT of subsequent muscle ECC contractions in muscles not involved in the CA.

Intentionally Slow Concentric Velocity Resistance Exercise and Strength Adaptations: A Meta-Analysis

ABSTRACT

Hermes, MJ and Fry, AC. Intentionally slow concentric velocity resistance exercise and strength adaptations: a meta-analysis. J Strength Cond Res 37(8): e470-e484, 2023-Intentionally slow-velocity resistance exercise (ISVRE) is suggested by some to be equally or more effective than fast or traditional velocities for increasing muscular strength. The purpose of this meta-analysis was to assess the effect ISVRE has on strength adaptations compared with faster or traditional velocities, with subgroup analyses exploring age, sex, and training status as confounding factors on the influence of velocity on strength adaptation. Eligible studies (n = 24) were required to be chronic (multiple weeks) randomized or nonrandomized comparative studies using dynamic constant external resistance for training and testing, and pre-post strength assessments. All studies examined healthy individuals (n = 625; fast or traditional n = 306, intentionally slow n = 319). A random-effects meta-analysis indicated a significant (p ≤ 0.05) effect in favor of fast training (effect size [ES] = 0.21, 95% confidence interval [CI] = 0.02-0.41, p = 0.03). Publication bias was noted through trim and fill analysis, with an adjusted effect size estimate of 0.32 (p < 0.001). Subgroup analyses indicated no difference between trained and untrained subjects (QM = 0.01, p = 0.93), and no difference between older and younger subgroups (QM = 0.09, p = 0.77), despite younger favoring faster (ES = 0.23, p = 0.049) and older not favoring either velocity (ES = 0.16, p = 0.46). Subgroup analysis also indicated women favored faster training (ES = 0.95, p < 0.001) in comparison to men (ES = 0.08, p = 0.58). Contrary to some previous reviews, these results indicate that chronic fast or traditional velocity resistance exercise increases muscular strength to a greater degree than ISVRE training. Resistance training velocity must be considered if strength is a desired outcome.

Variable Resistance-An Efficient Method to Generate Muscle Potentiation: A Systematic Review and Meta-Analysis

Variable resistance (VR) is a methodology that has shown good results in developing muscular strength and power. However, no updated information relates to the use of VR as an activation to trigger post-activation performance enhancement (PAPE). The primary objective of this systematic review and meta-analysis was to review and qualitatively describe studies published between 2012 and 2022 that used VR to generate PAPE in muscle power-dominant sports. The secondary objective was to calculate the effect size of the different power outcomes reported in the selected studies. The search was designed following the PRISMA^® guidelines for systematic reviews and meta-analyses and performed in the Web of Science (WOS), Scopus, SPORTDiscus, PubMed, and MEDLINE between 2012 and 2022. The methodological quality and risk of bias were evaluated with the Cochrane Collaboration tool. The main variables were the throwing speed, time in sprint tests, and jump height. The analysis was conducted with a pooled standardized mean difference (SMD) through a Hedges' g test (95% CI). Twenty-two studies were included in the systematic review and ten in the meta-analysis, revealing a trivial effect for throwing speed (SMD = 0.06; CI = 95%: -0.23-0.35; p = 0.69), a small effect for the time in sprint tests (SMD = -0.37; CI = 95%: -0.72--0.02; p = 0.04), and a moderate effect for jump height (SMD = 0.55; CI = 95%: 0.29-0.81; p ˂ 0.0001). All forms of VR used for neuromuscular activation effectively triggered PAPE. Specifically, the results showed that activation with VR generates performance increases in time, in sprint tests and jump height, and a trivial effect in throwing tests (speed and distance).

Effectiveness of plyometric training vs. complex training on the explosive power of lower limbs: A Systematic review

Introduction: Explosive power is considered an important factor in competitive events. Thus, strategies such as complex training (CT) and plyometric training (PLT) are effective at improving explosive power. However, it is still not clear which of the two strategies can enable greater improvements on the explosive power. Thus, the aim of this systematic review was to compare the effects of PLT and CT on the explosive power of the lower limbs. Methods: The Review Manager and GraphPad Prism programs were used to analyze the synthetic and time effects (effects over training time) on explosive power (i.e., jump ability, sprint ability) and maximum strength. Our research identified 87 studies comprising 1,355 subjects aged 10-26.4 years. Results: The results suggested the following: 1) Synthetic effects on jump ability (Hedges' g): .79 (p < .001) for unloaded PLT, 1.35 (p < .001) for loaded PLT and .85 (p < .001) for CT; 2) Synthetic effects on sprint ability: .83 (p < .001) for unloaded PLT, -2.11 (p < .001) for loaded PLT and -.78 (p < .001) for CT; 3) Synthetic effects on maximum strength: .84 (p < .001) for loaded PLT and 1.53 (p < .001) for CT; 4) The time effects of unloaded PLT and CT on explosive power were similar, but the time effects of CT on maximum strength were obviously above that of PLT. Discussion: In conclusion, unloaded PLT and CT have a similar effect on explosive performance in the short term but loaded PLT has a better effect. The improvement of the maximum strength caused by CT was greater than that induced by PLT. In addition, more than 10 weeks of training may be more beneficial for the improvement of power. Therefore, for explosive power training, we suggest adopting unloaded or light-loaded PLT during a short season and applying CT during an annual or long training cycle.

Acute Effects of Post‑Activation Performance Enhancement of 5RM Weighted Pull‑Ups and One Arm Pull‑Ups on Specific Upper Body Climbing Performance

This study aimed to compare the acute effects of performing two kinds of pull-ups: traditional, pronated grip pull-ups performed with two arms and additional weight with loading intensity of 5RM and one-arm pull-ups, on specific upper body climbing power. Twenty-four advanced climbers participated in the study. The International Rock Climbing Research Association (IRCRA) Power Slap Test was chosen to assess specific upper body climbing power. All athletes performed the test under three conditions: control (without a conditioning activity) and both kinds of pull-ups as conditioning activities. Results revealed significant improvements in the Power Slap's distance, power, velocity, and force in 5RM weighted pull-ups, but not in one-arm pull-ups. In the latter case, participants reached higher power values after the conditioning stimulus, but the effect size was small. Also, the differences with the remaining variables (power, speed, and force) were non-significant. The results suggest that weighted pull-ups with a 5RM intensity and not one arm pull-ups seem to be an effective PAPE stimulus. Therefore, the former can be used as a conditioning activity before an explosive climbing exercise such as the Power Slap on a campus board.

The effects of 8-week complex training on lower-limb strength and power of Chinese elite female modern pentathlon athletes

Complex training (CT) is a combination training method that alternates between performing high-load resistance training (RT) and plyometric training within one single session. The study aimed to examine the effects of CT on lower-limb strength and power of elite female modern pentathlon athletes under the new modern pentathlon format and competition rules. Ten female participants (age: 23.55 ± 2.22 years, weight: 60.59 ± 3.87 kg, height: 169.44 ± 4.57 cm, and training experience: 6.90 ± 2.08 years) of the national modern pentathlon team completed 8 weeks of RT as followed by 8 weeks of CT, with 2 weeks of break. Then, the participants conducted 8 weeks of CT, which included RT combined with plyometric training (e.g., drop jump and continuous jump). All stages of training were designed by the linear strength training period theories, requiring participants to train twice for the first 4 weeks and three times for the second 4 weeks. The one-repetition maximum (1RM) of squat, isometric mid-thigh pull (IMTP), counter-movement jump (CMJ), squat jump (SJ), pre-stretch augmentation percentage (PSAP), and reaction strength index (RSI) were assessed before and after both RT and CT training. One-way repeated-measure ANOVA models revealed that the 1RM of squat was significantly improved (p &lt; 0.001) after RT as compared to pre-RT. No significant improvement in IMTP (p = 0.055), CMJ (p = 0.194), SJ (p = 0.692), PSAP (p = 0.087), and RSI (p = 0.238) was not observed. After CT, 1RM of squat (p &lt; 0.001), IMTP (p &lt; 0.035), CMJ (p &lt; 0.001), SJ (p &lt; 0.008), RSI (p &lt; 0.006) were significant improved as compared to pre-RT, post-RT and pre-CT, while significant improvements in PSAP were observed as compared to pre-RT (p = 0.003) and pre-CT (p = 0.027), but not to post-RT (p = 0.156). This pilot study showed the promise of CT following RT to improve lower-limb strength and power in elite female modern pentathlon athletes. The findings are worthwhile to be confirmed in future studies with larger sample size and randomized design.

Effects of Complex Vs. Compound Training on Competitive Throwing Performance

ABSTRACT

Thomas, K, Spyridon, M, Nikolaos, Z, Angeliki-Nikolleta, S, Giorgos, K, Giorgos, G, and Gerasimos, T. Effects of complex vs. compound training on competitive throwing performance. J Strength Cond Res XX(X): 000-000, 2022-The purpose of this study was to investigate the effects of complex (CPX; strength and power exercises in pairs) vs. compound (CPD; strength and power exercises in different days) training on competitive track and field throwing performance. Ten well-trained throwers (7 male throwers and 3 female throwers) followed a 34-week periodized training program including 2 preparation periods. During the winter 4-week, precompetition phase, athletes were randomly assigned to CPX or CPD groups, while the opposite assignment was performed during the spring precompetition phase (counterbalanced design). Before and after each training period competitive track and field throwing performance, shot put throws, snatch, squat and bench press 1 repetition maximum (1RM), vertical jumps, rate of force development (RFD), and body composition were evaluated. Competitive track and field throwing performance increased significantly by 5.4 ± 2.9% and 1.9 ± 1.7%, after CPX and CPD, respectively, with a significant difference between groups (p < 0.001). Shot put throws and 1RM strength in bench press increased similarly after both programs (p < 0.05), but vertical jumps increased only after CPX training. CPX induced greater increases in 1RM strength in snatch and squat, RFD, and lean body mass compared with CPD (p < 0.005). The linear combination of training-induced changes in RFD 150ms, 1RM in squat, snatch, and total lean mass explained the 80% of the percentage increase in competitive track and field throwing performance (p = 0.007). These results suggest that 4 weeks of CPX training during the precompetition period induce greater increases in competitive track and field throwing performance, 1RM strength, power, and RFD compared with CPD training.

Effects of Complex Training on Sprint, Jump, and Change of Direction Ability of Soccer Players: A Systematic Review and Meta-Analysis

The aim of this meta-analysis was to evaluate the effects of complex training (CT) on sprint, jump, and change of direction (COD) ability among soccer players. After an electronic search, 10 peer-reviewed articles were considered in the meta-analysis. The athletes included in this meta-analysis were amateur to professional level male soccer players (age range, 14–23 years). These studies incorporated CT in soccer players who were compared to a control group. Significant moderate to large improvements were observed in the CT group [sprint: standard mean difference (SMD) = 0.92–1.91; jump: SMD = 0.96–1.58; COD: SMD = 0.97–1.49] when compared to control groups. Subgroup analysis were also conducted based on age, duration, and competitive level. The beneficial effects of CT were greater in players <18 vs. ≥18 years (linear sprinting; SMD = 2.01 vs. −0.13), after ≥8 vs. <8 weeks (jumping and COD; SMD = 1.55–2.01 vs. 0.31–0.64, respectively) and among professional vs. amateur players (linear sprinting and with COD; SMD = 1.53–1.58 vs. 0.08–0.63, respectively). In conclusion, regular soccer training programs may be supplemented with CT to improve sprint, jump, and COD performance. A longer duration of CT (≥8 weeks) seems to be optimal in improving the physical abilities of soccer players. Professional players and <18 years players may benefit more from CT program.

Concurrent complex and endurance training for recreational marathon runners: Effects on neuromuscular and running performance

Marathon performance is influenced by factors such as aerobic capacity and those related to neuromuscular function. Complex training (CPX) is a multicomponent training method, wherein heavy strength and plyometric exercises alternate within a single session and is an effective method to improve neuromuscular adaptations. This study compared the effects of CPX, heavy strength training (HST) and endurance-strength (EST) combined with running endurance training on neuromuscular adaptations and running performance in 38 recreational marathoners (age:31.4 ± 3.8 years, VO_2max:57.6 ± 6.8 ml·kg^-1·min^-1). Athletes were allocated in 3 groups: CPX, HST and EST and were tested for one maximum repetition strength (1RM), squat jump and countermovement jumps (SJ, CMJ), leg press (LP) concentric and eccentric strength, running economy (RE) and velocity at VO_2max (vVO_2max) before and after the 6-week intervention. CPX and HST were performed 2 times per week in conjunction with the running endurance training. RE and vVO_2max improved in CPX and HST groups (p < 0.01, RE: -5% to -6.4%, vVO2max: 5.7% and 4.2%, respectively) with no change in EST. Similarly, all neuromuscular performance indicators improved in CPX and HST (p < 0.0167, 1RM strength:19.7% to 25.1%, SJ and CMJ: 5.3% to 11.6%, LP concentric and eccentric strength: 5.5% to 18.0%). In summary, 6-week of concurrent CPX or HST and endurance training resulted in similar improvement in maximum strength, RE, and vVO_2max. Importantly, both CPX and HST training resulted in greater improvements in eccentric strength and RE compared to EST that performed concurrent endurance-strength and endurance training.

Post-activation Potentiation Response of Climbers Performing the Upper Body Power Exercise

The purpose of this study was to determine a performance-enhancing effect of post-activation potentiation (PAP) stimulus on climbing-specific upper body power exercises, measured by the IRCRA Power Slap test on a campus board. Two groups of climbers performed the test under one of two conditions: without initial pre-loading (control group) or after 5RM (repetition maximum) pull-ups (PAP group). The test was performed at four time points: at baseline (PRE) and after 4 (POST4), 6 (POST6), and 8 (POST8) minutes of a PAP stimulus (PAP group) or after the same rest period lengths (control group). The results showed that post-baseline slap distances were significantly greater in the experimental group while no change was seen in the control group [repeated measures ANOVA: F _{( 3},_{42 )} = 6.26, p = 0.001]. Post hoc analysis revealed no significant difference between any of the post-baseline trials in both groups. The mean improvement in the first POST4 test in the experimental (PAP) group was +6.5 cm (6.8%). The results of the present study suggest that PAP might be beneficial for acute improvement of upper body power performance in climbers. Therefore we conclude that such stimuli might be advisable for climbers as a part of the warm-up before bouldering competitions and training as well. They might also offer a stronger stimulus for climbers working on power development.

A Meta-Analysis on the Effect of Complex Training on Vertical Jump Performance

Complex training (CT) is a strength training intervention performed by completing all the sets of a resistance exercise followed by a series of high-velocity/plyometric exercise/s. The purpose of this novel study was to conduct a meta-analysis on the effect of CT on vertical jump (VJ) performance. Five electronic databases were searched using terms related to CT and the VJ. Studies needed to include randomized trials comparing CT with traditional resistance training (RT)/plyometric training (PLYO)/control (CON) lasting ≥ 4 weeks and the VJ as a dependent variable. Seven studies qualified for the meta-analysis with two studies differentiating VJ performance from CT and RT, two studies comparing VJ performance of CT and PLYO, and two studies establishing the difference in VJ performance between CT and CON. Results indicated similar improvement in VJ performance from CT and RT (p = 0.88). On the other hand, greater VJ performance in CT than PLYO was identified (ES = 0.86; 95% CI 0.24, 1.47; p = 0.01). CT also showed significantly greater enhancement in VJ compared to CON (ES = 1.14; 95% CI 0.60, 1.68; p < 0.01). In conclusion, CT can serve as alternative training from RT in improving VJ performance. On the other hand, CT is a better option in VJ enhancement than PLYO and CON.

Effects of complex training versus heavy resistance training on neuromuscular adaptation, running economy and 5-km performance in well-trained distance runners

Background

Recently, much attention has been paid to the role of neuromuscular function in long-distance running performance. Complex Training (CT) is a combination training method that alternates between performing heavy resistance exercises and plyometric exercises within one single session, resulting in great improvement in neuromuscular adaptation. The purpose of this study was to compare the effect of CT vs. heavy resistance training (HRT) on strength and power indicators, running economy (RE), and 5-km performance in well-trained male distance runners.

Methods

Twenty-eight well-trained male distance runners (19–23 years old, VO_2max:65.78 ± 4.99 ml.kg⁻¹.min⁻¹) performed one pre-test consisting of: maximum strength (1RM), counter movement jump (CMJ) height, peak power, a drop jump (DJ), and RE assessments, and blood lactate concentration (BLa) measurement at the speeds from 12–16 km.h⁻¹, a 50-m sprint, and a 5-km running performance test. They were then divided into 3 groups: complex training group (CT, n = 10), that performed complex training and endurance training; heavy resistance training group (HRT, n = 9) that performed heavy strength training and endurance training; and control group (CON, n = 9) that performed strength-endurance training and endurance training. After the 8 weeks training intervention, all participants completed a post-test to investigate the training effects on the parameters measured.

Results

After training intervention, both the CT and HRT groups had improvements in: 1RM strength (16.88%, p < 0.001; 18.80%, p < 0.001, respectively), CMJ height (11.28%, p < 0.001; 8.96%, p < 0.001, respectively), 14 km.h⁻¹RE (−7.68%, p < 0.001; −4.89%, p = 0.009, respectively), 50-m sprints (−2.26%, p = 0.003; −2.14%, p = 0.007, respectively) and 5-km running performance (−2.80%, p < 0.001; −2.09%, p < 0.001, respectively). The CON group did not show these improvements. All three training groups showed improvement in the 12 km.h⁻¹RE (p ≤ 0.01). Only the CT group exhibited increases in DJ height (12.94%, p < 0.001), reactive strength index (19.99%, p < 0.001), 16 km.h⁻¹ RE (−7.38%, p < 0.001), and a reduction of BLa concentrations at the speed of 16 km.h⁻¹ (−40.80%, p < 0.001) between pre- and post-tests.

Conclusion

This study demonstrated that CT can enhance 1RM strength, CMJ height, 12 and 14 km.h⁻¹REs, 50-m sprints and 5-km running performances in well-trained male distance runners and may be superior to HRT for the development of reactive strength and 16 km.h⁻¹RE, and reduction of BLa concentrations at speed of 16 km.h⁻¹. Young male distance runners could integrate CT into their programs to improve the running performance.

Short-term optimal load training vs a modified complex training in semi-professional basketball players

This study investigated the effects on neuromuscular performance of a 6-week Optimal Load Training (OLT) and a novel modified Complex Training (MCT) (complex pairs: the same exercise using a moderate and an OL) in basketball players, in-season. Eighteen male athletes were randomly assigned to one of the protocols. Anthropometric measurements were taken to evaluate body composition. Lower- and upper-body maximum dynamic strength, countermovement jump (CMJ), standing long jump (SLJ), 10-m sprint and change of direction (COD) were also assessed. Moderate-to-large strength gains (presented as percentage change ± 90% confidence limits) were obtained for half-squat (OLT: 10.8 ± 5.3%; MCT: 17.2 ± 11.6%) and hip thrust (OLT: 23.5 ± 17.7%; MCT: 28.2 ± 19.0%). OLT athletes achieved likely small improvements in sprint (1.6 ± 1.6%) and COD (3.0 ± 3.2%). Players in the MCT attained likely moderate improvements in COD (3.0 ± 2.0%) and possibly small in SLJ (2.5 ± 4.6%). No protocol relevantly affected CMJ or body composition. An ANCOVA test revealed unclear between-group differences. In conclusion, both protocols increased basketball players' strength without the use of heavy loads (> 85% 1RM) and without impairing sprint, CMJ and SLJ performance. These findings suggest that basketball strength and conditioning professionals may use either method to counteract strength losses during the season.

Short-term adaptations following Complex Training in team-sports: A meta-analysis

OBJECTIVE

The purpose of this meta-analysis was to study the short-term adaptations on sprint and vertical jump (VJ) performance following Complex Training (CT) in team-sports. CT is a resistance training method aimed at developing both strength and power, which has a direct effect on sprint and VJ. It consists on alternating heavy resistance training exercises with plyometric/power ones, set for set, on the same workout.

METHODS

A search of electronic databases up to July 2016 (PubMed-MEDLINE, SPORTDiscus, Web of Knowledge) was conducted. Inclusion criteria: 1) at least one CT intervention group; 2) training protocols ≥4-wks; 3) sample of team-sport players; 4) sprint or VJ as an outcome variable. Effect sizes (ES) of each intervention were calculated and subgroup analyses were performed.

RESULTS

A total of 9 studies (13 CT groups) met the inclusion criteria. Medium effect sizes (ES) (ES = 0.73) were obtained for pre-post improvements in sprint, and small (ES = 0.41) in VJ, following CT. Experimental-groups presented better post-intervention sprint (ES = 1.01) and VJ (ES = 0.63) performance than control-groups.

SPRINT

large ESs were exhibited in younger athletes (<20 years old; ES = 1.13); longer CT interventions (≥6 weeks; ES = 0.95); conditioning activities with intensities ≤85% 1RM (ES = 0.96) and protocols with frequencies of <3 sessions/week (ES = 0.84). Medium ESs were obtained in Division I players (ES = 0.76); training programs >12 total sessions (ES = 0.74).

VJ

Large ESs in programs with >12 total sessions (ES = 0.81). Medium ESs obtained for under-Division I individuals (ES = 0.56); protocols with intracomplex rest intervals ≥2 min (ES = 0.55); conditioning activities with intensities ≤85% 1RM (ES = 0.64); basketball/volleyball players (ES = 0.55). Small ESs were found for younger athletes (ES = 0.42); interventions ≥6 weeks (ES = 0.45).

CONCLUSIONS

CT interventions have positive medium effects on sprint performance and small effects on VJ in team-sport athletes. This training method is a suitable option to include in the season planning.