The effect of a short-term combined conditioning training for the development of leg strength and power

Trzaskoma, L, Tihanyi, J, and Trzaskoma, Z. The effect of a short-term combined conditioning training for the development of leg strength and power. J Strength Cond Res 24(9): 2498-2505, 2010--The aim of the study was to compare the effect of combined weight and pendulum training exercises with those isolated ones on muscle strength and vertical jump performance. A total of 38 young active men were divided into 4 groups performing different combinations of strength and power training and measured directly and 2 weeks after the training program. Weight training and pendulum swing exercises, involving lower body during dynamic bounces, were used. Results of 1 repetition maximum (1RM) in full squat and squat jump with the barbell, maximal force measured during countermovement jump (CMJ), and hip and knee flexor and extensor isometric strength were analyzed. Significant differences (p [less than or equal to] 0.05) in strength test (1RM squat, hip and knee flexor and extensor strength) were found when performing weight training (1RM-10.2%; maximal torques-23.2%). Positive significant increase (p [less than or equal to] 0.05) in all strength and power parameters (maximal torques-from 2, 468.9 [+ or -] 387.4 to 2, 712.4 [+ or -] 501.6 N x m; 1RM squat-from 93.9 [+ or -] 15.0 to 111.4 [+ or -] 15.6 kg; CMJ power-from 3, 050.7 [+ or -] 478.5 to 3, 419.8 [+ or -] 506.6 W; CMJ jump height-from 48.8 [+ or -] 4.1 to 53.4 [+ or -] 3.0 cm) after the training program was found when combined training was used. Seated safety position during the pendulum swing is responsible for significant training effect with reduced loads. Plyometric pendulum swing training combined with traditional training can be an alternative, effective method to increase muscle strength and power during short pre or in-season mesocycles. KEY WORDS vertical jump, leg muscles, pendulum swing, plyometric exercises, weight training, stretch-shortening cycle