Publications

This study aimed to analyze effects of complex training (CPT) on muscle stiffness, half-squat one-repetition maximum (1-RM), agility, and jump performance and to compare its efficacy with that of compound training (CT) over a 6-week period.

Twenty healthy men in their 20s, majoring in physical education, were randomly divided into the CT (n = 10) and CPT groups (n = 10). CT involved resistance and plyometric training performed in separate sessions, whereas CPT integrated both in the same session. Both groups performed resistance training at 75-90% of 1-RM and plyometrics at 0-30% of body mass intensity for 6 weeks (2 days/week). Participants’ body composition, muscle stiffness, half-squat 1-RM, T-agility, and jump performance were assessed before and after the exercise program.

After training, body-composition tests revealed a significant increase in fat-free mass in both the CT (p = 0.021) and CPT (p = 0.011) groups. Muscle stiffness increased in both the right (p = 0.004) and left hamstrings (p = 0.004) only in the CPT group. Half-squat 1-RM and T-agility test results demonstrated a significant increase in strength in both the CT (p < 0.001 and p = 0.002, respectively) and CPT (p < 0.001 and p < 0.001, respectively) groups. Significant increases in jump height were observed for squat and horizontal jumps in both groups. However, countermovement 5 jump power (p = 0.023) and reactive strength index (RSI) (p = 0.008); double-leg drop jump height (p = 0.005), power (p = 0.026), and RSI (p = 0.048); right single-leg drop jump height (p = 0.006), power (p = 0.035), and RSI (p = 0.048) significantly increased only in the CPT group.

The results of this 6-week study suggest that CPT is a more effective strength- and power-training method than CT.

Keywords: combined training, plyometric, power, strength

The main outcome of this study was that 6 weeks of CT and CPT positively affected half-squat strength, agility and jump performance in both groups, with CPT being particularly effective in improving hamstring stiffness and various aspects of jump performance compared to CT. These findings may have positive implications for sports that require explosive performance, underscoring the potential of CPT to enhance dynamic athletic skills critical for high-intensity sports activities. This holistic approach to training could enable athletes to achieve superior performance outcomes, while reducing the risk of injury associated with high-intensity sports. Future research should delve deeper into the mechanisms underlying these improvements, extending the findings to a wider range of athletic and clinical populations to develop comprehensive strategies for sports performance enhancement.