Table 2.
Time course of improvements and effects of 12 weeks of resistance training vs. plyometric training on explosive actions (mean ± SD).
| Variables | Group | Baseline | 4 weeks | 8 weeks | 12 weeks | p | Cohen's d | Power |
|---|---|---|---|---|---|---|---|---|
| 20-m sprint (s) | RTG | 3.57 ± 0.24 | 3.55 ± 0.14 | 3.42 ± 0.20** | 3.40 ± 0.17***c | <0.01a <0.05b |
1.00 0.50 |
0.95 0.50 |
| PTG | 3.66 ± 0.25 | 3.64 ± 0.23 | 3.55 ± 0.24 | 3.51 ± 0.22**c | ||||
| CG | 3.74 ± 0.18 | 3.73 ± 0.10 | 3.68 ± 0.13 | 3.75 ± 0.21 | ||||
| ICODT (s) | RTG | 17.54 ± 0.83 | 17.54 ± 0.58 | 16.87 ± 0.66** | 16.78 ± 0.53**c | <0.05a <0.05b |
0.66 0.54 |
0.63 0.64 |
| PTG | 17.75 ± 0.85 | 17.67 ± 1.22 | 17.38 ± 0.99* | 17.16 ± 0.95 **c | ||||
| CG | 17.73 ± 0.36 | 17.89 ± 0.31 | 17.89 ± 0.65 | 17.81 ± 0.47 | ||||
| MB5 (m) | RTG | 9.09 ± 0.84 | 8.98 ± 0.90 | 9.55 ± 0.74* | 9.66 ± 0.74***c | <0.05a <0.05b |
0.66 0.54 |
0.65 0.57 |
| PTG | 8.82 ± 0.87 | 8.87 ± 1.05 | 9.11 ± 0.83 | 9.47 ± 1.02***c | ||||
| CG | 8.73 ± 0.62 | 8.70 ± 0.73 | 8.71 ± 0.48 | 8.77 ± 0.65 | ||||
| SLJ (m) | RTG | 1.66 ± 0.19 | 1.65 ± 0.18 | 1.78 ± 0.19** | 1.91 ± 0.18***c | <0.01a <0.000b |
0.84 1.03 |
0.81 0.96 |
| PTG | 1.61 ± 0.23 | 1.63 ± 0.22 | 1.76 ± 0.21** | 1.86 ± 0.27 ***c | ||||
| CG | 1.58 ± 0.13 | 1.56 ± 0.10 | 1.57 ± 0.08 | 1.63 ± 0.15 | ||||
| CMJ (cm) | RTG | 23.52 ± 4.22 | 25.74 ± 3.66*** | 28.64 ± 3.34*** | 29.6 ± 3.47***c | <0.001a <0.000b |
1.03 0.96 |
0.96 0.97 |
| PTG | 22.89 ± 6.06 | 24.35 ± 5.02 | 26.57 ± 5.56** | 28.17 ± 5.93***c | ||||
| CG | 21.13 ± 2.96 | 22.01 ± 3.59 | 23.75 ± 3.34 | 21.99 ± 1.88 | ||||
| SJ (cm) | RTG | 22.22 ± 3.76 | 24.19 ± 4.10 | 26.58 ± 3.69** | 27.13 ± 4.07***c | <0.000a <0.001b |
1.15 0.84 |
0.98 0.91 |
| PTG | 22.20 ± 5.27 | 23.42 ± 4.58 | 25.9 ± 6.03 ** | 26.82 ± 5.84***c | ||||
| CG | 19.06 ± 2.29 | 20.05 ± 3.13 | 20.10 ± 3.02 | 20.16 ± 3.13 | ||||
| Half-squat (kg) | RTG | 97.83 ± 21.09 | 110.75 ± 16.94*** | 121.42 ± 15.45*** | 125.08 ± 12.25***cd | <0.001a <0.01b |
1.21 0.70 |
0.99 0.76 |
| PTG | 86.18 ± 3.67 | 86.18 ± 23.67 | 90.55 ± 24.98 | 89.82 ± 24.14 | ||||
| CG | 83.82 ± 18.34 | 85.64 ± 16.9 | 90.00 ± 14.28 | 91.45 ± 15.39 |
Notes: The adjusted post-training means (analysis of covariance): a a main effect of group; b a main effect of time; c a significant difference compared with CG; d a significant difference compared with PTG.
*p < 0.05, **p < 0.01, ***p < 0.001, compared with baseline values.
Abbreviations: CG = control group; CMJ = countermovement jump; ICODT = Illinois change of direction test; MB5 = multiple 5 bounds test; PTG = plyometric training group; RTG = resistance training group; SJ = squat jump test; SLJ = standing long jump test.