Effect Of Incorporating Plyometric Training Into A Resistance Training Program

Plyometric (PLYO) training is a style of training used to improve muscular power, speed, coordination, and overall athletic performance. PURPOSE: To determine if adding (PLYO) training into an existing resistance training (RT) program will impact vertical jump performance. METHODS: 9 men (Age: 21.1 ± 1.6 yr, Height: 180.0 ± 4.6 cm; Mass: 94.2 ± 18.3 kg; Body Fat: 17.9 ± 7.0%) and 7 women (Age: 20.4 ± 1.0 yr; Height: 166.9 ± 25.8 cm; Mass: 75.3 ± 20.3 kg; Body Fat: 25.2 ± 11.6%) who were currently performing RT, participated in this study. Baseline testing (PRE) was conducted over two days. Day 1 included demographic data, maximal vertical jump height tests (static jump, countermovement jump (CMJ), right and left leg CMJ) and a 60-jump test to assess fatigue factor. On Day 2, subjects completed a Reactive Four Jump Test to determine explosive leg power factor and a maximal leg press for lower-body strength. All jumps were completed using the Just Jump Mat. Following the pre-testing, subjects were given an 8-week PLYO protocol to perform twice a week concurrently with their existing RT program. The PLYO exercises included a series of common hops, skips and jumps progressing from 72 to 106 foot contacts. Upon completion of the PLYO protocol, subjects repeated all assessments (POST). Paired samples t-tests were used for statistical comparison. RESULTS: There was a significant change in left leg CMJ (PRE: 31.3 ± 7.6, POST: 33.4 ± 8.3 cm; p = .012) and lower-body strength (PRE: 279.3 ± 102.4, POST: 302.6 ± 97.9 kg; p < .001). No significant changes were seen in any other jump height tests. There were no significant changes observed in fatigue factor (PRE: 76.9 ± 39.2, POST: 71.5 ± 18.6 %; p = .500) or explosive leg power factor (PRE: 0.83 ± 0.32, POST: 0.83 ± 0.28; p = .852). CONCLUSION: The addition of PLYO to a subject’s current RT program had little to no impact on vertical jump performance.