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Effects of high-intensity low-volume vs. low-intensity high-volume plyometric jump training on athletic performance
Chan-Ho Park1, Moo-Sung Kim1, Jae-Kyun Ryu2
1Department of Physical Education, Graduate School, Kyung Hee University, Yongin, South Korea.
Background:
This study aims to determine the effects of high-intensity low-volume (HILV) versus low-intensity high-volume (LIHV) plyometric jump training on athletic performance in Taekwondo athletes.
Methods:
Seventeen Taekwondo athletes (age: 19.35±1.31 yrs, height: 165.34±6.70 cm, weight: 60.17±8.31 kg, BMI: 21.92±1.81 kg·m-2) were randomly assigned to either a HILV group (N.=8) or a LIHV group (N.=9). Participants completed plyometric jump training twice a week for 6 weeks, a total of 12 sessions. The training intensity and volume were set based on the Intensity Factor (IF) calculated from the ground reaction force, and the number of ground contacts, respectively. Athletic performance tests included countermovement jump (CMJ), drop jump (DJ), agility t-test, and 1RM leg press. The reactive strength index (RSI) was calculated from the height and the ground contact time of the DJ using a force plate.
Results:
The results showed significant interaction effects for CMJ (P=0.038) and DJ (P=0.020). In the HILV group, both CMJ (P<0.001) and DJ (P=0.017) increased significantly. The LIHV group also demonstrated significant improvement in CMJ (P<0.001), while no significant changes were observed in DJ (P=0.072). For RSI (P=0.134), the t-test (P=0.443), and 1RM leg press (P=0.746), no interaction effects were observed, with only main effects over time being noted.
Conclusions:
This study shows that six weeks of plyometric jump training improved jump ability, RSI, agility, and strength in Taekwondo athletes. HILV training was more effective than LIHV training in enhancing jump ability, highlighting the greater importance of intensity over volume in jump performance improvement.
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