Improved Functional Power Over a 5-Week Period: Comparison of Combined Weight Training to Flexible Barbell Training

Caterisano, A, Hutchison, R, Parker, C, James, S, and Opskar, S. Improved functional power over a 5-week period: Comparison of combined weight training with flexible barbell training. J Strength Cond Res 32(8): 2109–2115, 2018—Previous studies demonstrated increased power development with various resistance-training modes over short training periods of 4–7 weeks through neuromuscular adaptations. The purpose of this study was to compare 2 different power-training regimens over a 5-week period: combined weight training program (CT) using speed-lifts and plyometrics vs. flexible barbell (FB) training. College football players (n = 28) were randomly assigned to either FB or CT training groups. The CT group followed a combined weight training program using 45–65% of 1 repetition maximum, and the FB group used an FB with a fixed mass of 56.82 kg for all lifts. Both groups performed similar lifts 4 days per week in a split routine, alternating muscle groups. Subjects were tested before and after the training period by the vertical jump (VJ), long jump, medicine ball (MB) throw, and Margaria-Kalamen stair power test. Pre- to post-tests, both groups experienced significant increases in VJ (CT: 57.9 ± 8.9 to 64.5 ± 7.9 cm, FB: 68.1 ± 6.9 to 74.9 ± 6.6 cm) and MB (CT: 513.3 ± 69.3 to 594.9 ± 78.2 cm, FB: 510.0 ± 41.4 to 613.9 ± 52.6 cm) that were not significantly different between training modes. Long jump improved significantly only in FB (248.4 ± 23.1 to 254.3 ± 24...
Source: Journal of Strength and Conditioning Research - Category: Sports Medicine Tags: Original Research Source Type: research