Comparing The Effects of Maximal Strength Training, Plyometric Training, and Muscular Endurance Training on...

The aim of this study was to compare the effects of maximal strength training (MST), plyometric training (PT), and muscular endurance training (MET) on starting performance and swimming performance at 25- and 50-meters freestyle. A randomized parallel controlled study was conducted involving twenty-seven high-level university swimmers (Tier 2), both men and women (age: 20.2 ± 1.1 years). The training interventions lasted six weeks, with each training group participating twice a week. MST involved resistance training at 80-95% of one maximum repetition, while PT included maximal eccentric-concentric quick movements. MET, considered as a control group, consisted of free-weight exercises or light loads performed multiple times. The swimmers were assessed before, during (in the 3rd week), and after the interventions by measuring their start performance based on takeoff distance and time at the 15-meter mark. Swimming performance was assessed through the following tests: 25-meter freestyle kicking (without stroking), 25-meter freestyle stroke (without kicking), and 25-meter and 50-meter freestyle sprints. The mixed ANCOVA, using pre-evaluation scores as covariates, revealed that after the intervention, MST was significantly better than MET in start flight distance (p = 0.021), 15-meter start time (p < 0.001), 25-meter freestyle kick (p < 0.001), 25-meter freestyle stroke (p < 0.001), 25-meter freestyle (p = 0.004), and 50-meter freestyle (p < 0.001). PT was also significantly better than MET in 15-meter start time (p = 0.004), 25-meter freestyle kick (p = 0.011), 25-meter freestyle stroke (p < 0.001), and 50-meter freestyle (p = 0.014). After the intervention, no significant differences were found between MST and PT, although some differences were observed during the mid-evaluation. The conclusions reveal that, although all groups showed significant improvement in performance, MST and PT exhibited significantly better results compared to MET in enhancing sprint freestyle performance overall.