A practical complex training model for non-athletic populations: a randomized controlled trial on lower-limb power...

Area of Science:

• Exercise Physiology
• Sports Science
• Biomechanics

Background:

• Explosive power training is gaining popularity in general fitness.
• Complex training (CT) is effective for athletes, but its use with moderate loads and minimal equipment for non-athletes is less understood.

Purpose of the Study:

• To assess the impact of a practical CT protocol on jump performance, sprint acceleration, and reactive strength.
• The protocol utilized moderate resistance loads and accessible plyometric exercises.

Main Methods:

• Thirty trained young males participated, randomly assigned to CT or traditional resistance training (TRG) groups.
• Both groups trained three times weekly for six weeks.
• Performance metrics included various jumps, sprint tests, and strength assessments, with training load monitored via TRIMP and RPE.

Main Results:

• The CT group showed significant improvements in eccentric utilization ratio (EUR), drop jump height and power, and reactive strength index (RSI).
• Sprint performance enhanced in early and mid-phases, with significant improvements in overall 100m time.
• No significant changes were observed in squat jump, countermovement jump, standing long jump, or sled drag performance.

Conclusions:

• A CT protocol with moderate loads and basic equipment effectively improves reactive strength and sprint acceleration.
• This approach provides a practical and accessible strategy for enhancing performance in general fitness settings.