Periodization of Plyometrics: Is There an Optimal Overload Principle?

This study investigated the acute and chronic effects of 3 plyometric training (PT) programs with equal training loads (intensity × volume × frequency) on speed, agility, and jumping performance. Forty-four male recreational team sport athletes were either assigned to a program that increased training volume with exercises of mixed intensity (Mix), kept training volume equal and increased exercise intensity (LowHi), increased training volume and kept exercise intensity low (Low), or to a control group (Control). Subjects were trained twice a week for 8 weeks and were tested for 5- (5 m) and 10-m sprint (10 m), 5 × 10-m shuttle run (5 × 10 m), squat jump (SJ), countermovement jump without and with arm swing, and standing broad jump. Five-, 10- and 5 × 10-m performance did not change (p> 0.05) after the PT program. Jumping performance, except for SJ (p = 0.114), improved significantly (p
Source: Journal of Strength and Conditioning Research - Category: Sports Medicine Tags: Original Research Source Type: research