Effects of 12 weeks of complex training on lower limbs strength and power in collegiate dancers

Background Complex training (CT), which combines resistance and plyometric exercises within a single session, is widely used to improve strength and explosive performance. However, no study has examined its effectiveness among collegiate dancers, who require both strength and dynamic control for performance. This study aimed to compare the effects of 12 weeks of CT versus traditional resistance training (RT) on lower-limb strength and power in collegiate dancers. Methods Thirty-six collegiate dancers were randomly assigned to either a CT group ( n = 18) or an RT group ( n = 18). Both groups trained twice weekly for 12 weeks under supervision. Performance outcomes included squat jump (SJ), countermovement jump (CMJ), isometric mid-thigh pull (IMTP), specific anaerobic performance (PSAP), reactive strength index (RSI), and one-repetition maximum (1RM) squat. Pre- and post-training tests were analyzed using two-way repeated-measures ANOVA. Results After the intervention, the CT group showed significantly greater improvements than the RT group in CMJ (Δ + 19.4%, d = 0.86), PSAP (Δ + 31.6%, d = 0.81), and RSI (Δ + 7.2%, d = 0.58) (all p < 0.01). Both groups demonstrated significant increases in SJ, IMTP, and 1RM squat performance (all p < 0.001), with the CT group exhibiting slightly larger effect sizes (SJ: d = 0.84; IMTP: d = 0.72; 1RM: d = 0.65). Conclusions These findings suggest that CT could be an effective training method for enhancing the physical performance of collegiate dancers, potentially benefiting their technical and aesthetic dance skills. Further research should explore the applicability of these findings to male dancers and other dance styles.