Comparing the effectiveness of a short-term vertical jump vs. weightlifting program on athletic power development

Efficient training of neuromuscular power and the translation of this power to sport-specific tasks is a key objective in the preparation of athletes involved in team-based sports. The purpose of the current study was to compare changes in center of mass (COM) neuromuscular power and performance of sport-specific tasks following short-term (6-week) training adopting either Olympic Style Weightlifting (WL) exercises or vertical jump (VJ) exercises. Twenty six recreationally active males (18-30 years; height: 178.7±8.3 cm; mass: 78.6±12.2 kg) were randomly allocated to either a WL or VJ training group and performance during the countermovement jump (CMJ), squat jump (SJ), depth jump (DJ), 20m sprint and the 5-0-5 agility test assessed pre- and post-training. Despite the WL group demonstrating larger increases in peak power output during the CMJ (WL group: 10% increase, d=0.701; VJ group: 5.78% increase, d=0.328) and SJ (WL group: 12.73% increase, d=0.854; VJ group: 7.27% increase, d=0.382), no significant between-group differences were observed in any outcome measure studied. There was a significant main effect of time observed for the three vertical jumps (CMJ, SJ, DJ), 0-5m and 0-20m sprint times, and the 5-0-5 agility test time, which were all shown to improve following the training (all main effects of time p<0.01). Irrespective of the training approach adopted by coaches or athletes, addition of either WL or VJ training for development of power can improve performance in tasks associated with team-based sports, even in athletes with limited pre-season training periods