Study comparing Plyo's and Sprints

Monger · 06-07-2007, 03:06 PM

I thought this was pretty cool. I'm a big believer in sprints for many athletic qualities.

Quote:

Markovic, G., I. Jukic, D. Milanovic, and D. Metikos. Effects of sprint and plyometric training on muscle function and athletic performance. J. Strength Cond. Res. 21(2):543-549. 2007.-The purpose of this study was to evaluate the effects of sprint training on muscle function and dynamic athletic performance and to compare them with the training effects induced by standard plyometric training. Male physical education students were assigned randomly to 1 of 3 groups: sprint group (SG; n = 30), plyometric group (PG; n = 30), or control group (CG; n = 33). Maximal isometric squat strength, squat- and countermovement jump (SJ and CMJ) height and power, drop jump performance from 30-cm height, and 3 athletic performance tests (standing long jump, 20-m sprint, and 20-yard shuttle run) were measured prior to and after 10 weeks of training. Both experimental groups trained 3 days a week; SG performed maximal sprints over distances of 10-50 m, whereas PG performed bounce-type hurdle jumps and drop jumps. Participants in the CG group maintained their daily physical activities for the duration of the study. Both SG and PG significantly improved drop jump performance (15.6 and 14.2%), SJ and CMJ height ( approximately 10 and 6%), and standing long jump distance (3.2 and 2.8%), whereas the respective effect sizes (ES) were moderate to high and ranged between 0.4 and 1.1. In addition, SG also improved isometric squat strength (10%; ES = 0.4) and SJ and CMJ power (4%; ES = 0.4, and 7%; ES = 0.4), as well as sprint (3.1%; ES = 0.9) and agility (4.3%; ES = 1.1) performance. We conclude that short-term sprint training produces similar or even greater training effects in muscle function and athletic performance than does conventional plyometric training. This study provides support for the use of sprint training as an applicable training method of improving explosive performance of athletes in general.

http://www.ncbi.nlm.nih.gov/sites/en...ubmed_RVDocSum

Klotz · 06-07-2007, 03:08 PM

I should keep sprinting then.

juanlawnmower · 06-07-2007, 03:18 PM

Good find.

IrishAssassin · 06-07-2007, 03:37 PM

excellent...i enjoy a good sprint...oh yeah how's that working out for you Klotz?

Team Dragonfire · 06-07-2007, 03:40 PM

glad I do sprints in addition to plyometrics.

deadpool · 06-07-2007, 04:24 PM

I probably do sprints a lot more than plyos anyway, but good study.

erco · 06-07-2007, 04:43 PM

Nice find Monger, you're becoming quite the fount of knowledge.

PhxJudoJujitsu · 06-07-2007, 06:17 PM

Good post, i was actually thinking of posting that link

Klotz · 06-07-2007, 07:14 PM

Quote:

Originally Posted by IrishAssassin

excellent...i enjoy a good sprint...oh yeah how's that working out for you Klotz?

I went twice (see my log). The first time felt decent, although slow, and the second time felt a bit slower and I got pwned by stomach cramps so I stopped early. I think I just have to keep at it. Not sure if I will though; I like powerlifting a lot better.

**SmashiusClay** · 06-08-2007, 04:06 AM

Hmm... I've been doing them because they're a kick-ass form of cardio, turns out they're a great strength exercise, bonus.