Effects of single- and multi joint ballistic resistance training upon vertical jump performance in well welltrained sport science students

Hensikten med denne studien var å utforske to ulike treningsregimer med ballistisk styrketrening, med og uten mulighet til å utnytte koordinasjonen mellom kne- og ankelstrekker. Dette med hensyn til prestasjon i maksimalt vertikalt hopp. Endringer i 1 repetisjon maksimum (RM) i knebøy, i tillegg til endringer i ”power”, kraft og hastighet i vertikalt hopp, ble brukt for å predikere prestasjonene i maksimalt vertikalt hopp. Tretten godt trente idrettsstudenter ble delt i to grupper for en 5 ukers treningsintervensjon. En gruppe trente hofte-, kne- og ankelstrekker samtidig (MJG), mens den andre gruppen trente hofte- og knestrekker samtidig, men ankelstrekker isolert (SJG). Begge grupper trente tre ganger i uken. Etter trening i 5 uker hadde MJG en signifikant større økning i maksimalt vertikalt hopp enn SJG (p<0.05), selv om begge gruppene hadde økning i 1 RM knebøy (+21±14 kg, p<0.0004). Flerleddstrening i MJG og forandringer i topphastighet i hopptesten, var de to faktorene som predikerte 64 % av økningen i maksimalt vertikalt hopp (p<0.003). Ut fra resultatene i denne undersøkelsen konkluderes det med at MJG var overlegen SJG når det gjaldt økning i maksimalt vertikalt hopp etter 5 uker med ballistisk styrketrening. The intention of the present study was to explore the effects of two different ballistic resistance training regimes, with and without the possibility to utilize the proximal to distal coordination between knee and ankle, upon maximal vertical jump performance. Changes in 1 repetition maximum (RM) squat performance, as well as power, force and velocity variables during the vertical jump, were used to predict maximal vertical jump performance. Thirteen well-trained sport science students were divided into two groups for a 5 week training study. One group (MJG) exercised ballistic squat with plantar flexion in one movement, while the other group (SJG) exercised ballistic squat and plantar flexion separately, three times per week. After training in 5 weeks, the MJG improved maximal vertical jump performance significantly more than the SJG (p<0.05), although both groups increased 1 RM in squat (+21±14 kg, p<0.0004). Multi joint training and changes in peak velocity together explained 64% of changes in vertical jump height performance (p<0.003). Multi joint training was superior to single joint training in improving the maximal vertical jump performance after 5 weeks of ballistic trainin

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Effect of single vs. multi joint ballistic resistance training upon vertical jump performance

The present study aimed to examine the effects of two different ballistic resistance training regimens, with and without the possibility to utilize the proximal to distal coordination between knee and ankle, upon maximal vertical jump performance. Changes in 1 repetition maximum (1-RM) squat performance, as well as power, force and velocity variables during the vertical jump were used to predict maximal vertical jump performance. Thirteen sport science students divided into two groups performed a five week training study. The multi joint group (n=7) exercised ballistic squat with plantar flexion in one movement, while the single joint group (n=6) exercised ballistic squat and plantar flexion separately, three times per week. The main finding was that only the multi joint training group improved their maximal vertical jump performance and not the single joint training group. Both groups improved in 1-RM squat weight, but for the single joint training group this improvement was not associated with an increase in maximal vertical jump performance. It was concluded that to enhance vertical jump height by training ballistic squats one should train multi joints exercises to accomplish a transfer of power from proximal to distal joints

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