Effects of 6-Week Weighted-Jump-Squat Training With and Without Eccentric Load Reduction on Explosive Performance

To compare the effects of 6-week barbell weighted-jump-squat (WJS) training with and without eccentric load reduction on explosive performance.

Twenty well-trained male athletes were randomly assigned to either an experimental group (n = 10) or a control group (n = 10). Participants completed 12 WJS training sessions (6 sets of 5 repetitions of barbell back squat at 30% of 1-repetition maximum [1RM]) twice a week over a 6-week period. While the control group used 0% eccentric loading (ie, traditional WJS), the experimental group utilized a 50% eccentric loading reduction with a mechanical braking unit (ie, eccentric load set at 15% of 1RM). Performance assessments, including countermovement jump, 20-m sprint, standing long jump, and 1RM barbell back squat, were conducted both before (pretests) and after (posttests) the intervention.

Both the experimental group and the control group demonstrated a significant increase in countermovement-jump height (+6.4% [4.0%] vs +4.9% [5.7%]; P < .001) and peak power output (+2.3% [2.7%] vs +1.9% [5.1%]; P = .017), faster 20-m sprint times (+9.4% [4.8%] vs +9.2% [5.5%]; P < .001), longer standing long jump (+3.1% [2.5%] vs +3.0% [3.3%]; P < .001), and higher 1RM back squat (+6.4% [4.0%] vs +4.9% [5.7%]; P < .001) from pretests to posttests. However, there was no significant condition × time interaction for any variable (all P ≥ .294).

Both WJS training methods, with and without load reduction in the eccentric phase, effectively enhance explosive performance. Nevertheless, athletes in later stages of injury rehabilitation or intense training may find reducing eccentric load a more tolerable strategy for achieving similar performance gains compared with traditional isoinertial loading.