Velocity-Based vs. Percentage-Based Training: Superior Effects on Acceleration and Explosive Power in High School Triple Jump Athletes

This study compared velocity-based training (VBT) with percentage-based training (PBT) on acceleration (30-m sprint) and explosive power in high school triple jump athletes. Twelve male national-level athletes were randomized (1:1, concealed allocation; blinded assessors) to VBT (n = 6) or PBT (n = 6). Both groups completed identical lower-body resistance training three times per week for eight weeks; the VBT group additionally received real-time barbell-velocity feedback with velocity-loss (VL) based set termination (15–20%). Performance was assessed using 30-m sprint, standing long jump (SLJ), standing triple jump (STJ), and vertical jump (VJ) at pre- and post-test. Statistical analysis included baseline-adjusted ANCOVA and effect sizes (Hedges’ g). VBT improved 30-m sprint (−1.08%, d = 0.89), SLJ (+2.07%, d = 1.02), STJ (+1.64%, d = 0.63), and VJ (+6.01%, d = 1.39; all p < 0.001). PBT also improved SLJ (+1.03%, d = 0.69; p < 0.001) and showed a moderate, statistically significant within-group gain in STJ (+0.56%, d = 0.72; p = 0.001), while improvements in 30-m sprint and VJ were modest. Between-group effects favored VBT across all outcomes. These preliminary findings suggest that VBT may provide more targeted neuromuscular adaptations than PBT, particularly in explosive movements relevant to triple jump performance. However, due to the modest sample size and limited precision, the results should be interpreted with caution and confirmed in larger, adequately powered randomized trials. Nevertheless, this study offers practical insight into load prescription for youth jump athletes and represents one of the first randomized trials to directly compare VBT and PBT in this population.