The Effects of High-Intensity Power Training versus Traditional Resistance Training on Exercise Performance
Yu-Hua Chang1,2, Yi-Chen Chou2, Yun-Chi Chang3
1Graduate Institute of Sport Coaching Science, Chinese Culture University, Taipei City 11114, Taiwan.
Summary
High-intensity power training (HIPT) and traditional resistance training (TRT) both enhance explosive limb strength. However, HIPT significantly improves anaerobic power more effectively than TRT.
Area of Science:
- Exercise Physiology
- Sports Science
- Training Methodologies
Background:
- High-intensity interval training (HIIT) involves intense exercise bursts with recovery periods.
- High-intensity power training (HIPT) combines HIIT with resistance exercises and minimal rest.
- HIPT increases physiological demand by requiring rapid exercise completion.
Purpose of the Study:
- To compare the effects of eight-week HIPT versus traditional resistance training (TRT) on exercise performance.
- To evaluate changes in upper and lower limb power and anaerobic capacity.
Main Methods:
- Twenty-four college students were randomized into HIPT or TRT groups.
- Training interventions lasted eight weeks.
- Upper/lower limb power (bench press, vertical jump) and anaerobic power (Wingate test) were measured pre- and post-training.
Main Results:
- Both HIPT and TRT significantly improved explosive limb force (p < 0.05).
- Only the HIPT group demonstrated a significant increase in mean anaerobic power (p < 0.05).
Conclusions:
- Both HIPT and TRT are effective in enhancing explosive limb strength.
- HIPT is a time-efficient protocol that yields superior improvements in mean anaerobic power compared to TRT.
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