Effects of an 8-week resistance-to-CMJ training sequence on lower-body strength and countermovement-jump performance in resistance-trained men

Purpose To compare the effects of 8-week resistance-to-plyometric (RT–PT) and plyometric-to-resistance (PT–RT) training sequences on lower-body strength, jumping, sprinting, and change-of-direction performance in resistance-trained men. Methods In all, 24 resistance-trained men were randomly assigned to RT–PT or PT–RT training (n = 12 per group). Participants completed two supervised sessions per week for 8 weeks. Both groups performed three rounds of back squats (three repetitions at 85% 1RM) and maximal countermovement jumps (four repetitions), with 3 min of recovery between exercises and the exercise order reversed between groups. Training volume, relative intensity, and recovery intervals were matched. Vertical jump height (VJH), relative peak power (RPP), standing long jump (SLJ), back-squat one-repetition maximum (1RM), 20-m sprint time, and T-test time were assessed before and after training. Results Significant improvements over time were observed for all outcomes (all p < 0.001). No significant group × time interactions were found for VJH, RPP, SLJ, 20-m sprint time, or T-test time (all p ≥ 0.501). Back-squat 1RM increased by 10.2 kg (95% CI: 7.5–13.0 kg) in RT–PT and 13.1 kg (95% CI: 12.1–14.1 kg) in PT–RT, with a significant group × time interaction in the primary analysis (p = 0.039, ηp 2 = 0.180; Hedges’ g = 0.87, 95% CI: 0.01–1.73). However, this effect was not corroborated by the baseline-adjusted ANCOVA (p = 0.072). Conclusion Both RT–PT and PT–RT training improved lower-body strength, jump, sprint, and change-of-direction performance. Exercise sequence had limited influence on long-term adaptations overall when training volume, relative intensity, and recovery intervals were matched. The sequence-related difference observed for maximal strength was not consistently supported across analyses and should therefore be interpreted cautiously.