jump training: ¿why and how?: an exhaustive review jump ... · 8-wk jt (combined with others types...

Rodrigo Ramírez-Campillo

Department of Physical Activity Sciences

Research Nucleus in Health, Physical Activity and Sport

Laboratory of Measurement and Assessment in Sports (LabMED)

University of Los Lagos, Osorno, Chile

Jump Training: ¿Why and How?:

an Exhaustive Review

Jump Training in Endurance Sports

Paavolainen L et al. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol86: 1527–1533, 1999.

Subjects18 runners (Vo2max = 68 mlO2/kg/min; Age = 20-30 y)

Methods9-wk JT

68% volume of endurance + 32% volume of “specific” JTControl group (97% - 3%)

Results<Time trial 5km (3.1%)

>Running economy (8.1%)

Paavolainen L et al. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol86: 1527–1533, 1999.

Subjects

17 runners (Vo2max = 57 mlO2/kg/min)

Methods

6-wk JT (added to regular training)(wk 1-3 = 2 sessions/wk; wk 4-6 = 3 sessions/wk)

Control group (regular training)

Results

Improved performance in 3-km time trial (2.7%)

Improved running economy (4% - 7%)

Spurrs RW et al. The effect of plyometric training on distance running performance. Eur J Appl Physiol 89: 1–7, 2003.

Spurrs RW et al. The effect of plyometric training on distance running performance. Eur J Appl Physiol 89: 1–7, 2003.

Subjects15 runners (Vo2max = 68–70 mlO2/kg/min; age = 20-30 y)

Methods9-wk JT (3 sessions/wk; added to regular training)

Saunders, PU, Telford, RD, Pyne, DB, Peltola, EM, Cunningham, RB, Gore, CJ, and Hawley, JA. Short-term plyometric training improves running economy in highly trained middle and long distance runners. J Strength Cond Res 20: 947–954, 2006.

Increased running economy (4.1%)

Saunders, PU, Telford, RD, Pyne, DB, Peltola, EM, Cunningham, RB, Gore, CJ, and Hawley, JA. Short-term plyometric training improves running economy in highly trained middle and long distance runners. J Strength Cond Res 20: 947–954, 2006.

Explosive improvements in:

Jump Height

Jump Power

RFD

Force at 100 ms

Time for maximal strength

Take off time

Mikkola J et al. Concurrent endurance and explosive type strength training improves neuromuscular and anaerobic characteristics in young distance runners. Int J Sports Med 28: 602–611, 2007.

Subjects25 runners (7 female; Vo2max = 62 mlO2/kg/min)

Methods8-wk JT (20% of endurance volume replaced by JT)

Control group (regular endurance training)

ResultsNo changes in RE or VO2max…….

…..increased explosive performance….

…therefore, during periods of reduced endurance training volume (i.e., off-season), JT might help to maintain endurance

performance trough explosive or neuromuscular adaptations.


>RFD

>30-m

<time to achieve 1500 N

>early EMG (at 500ms)<lactate (no VO2) at

submaximal “anaerbic” running


Significant correlation between: <time to achieve 1500 N>early EMG (at 500ms)

No significant, but RE improved 3% at high

running velocity (competitive velocity)

Observed neuromuscular adaptations were not related to increased hormonal stress.

Mikkola, J.S., H.K. Rusko, A.T. Nummela, L.M. Paavolainen, and K. Hakkinen. Concurrent endurance and explosive type strength training increases activation and fast force production of leg extensor muscles in endurance athletes. J. Strength Cond. Res. 21(2):613–620. 2007.

19 cross-country skiers (23 y; VO2max 67 mlO2/kg/min)

8-wk JT (combined with others types of explosive exercises)

Jump exercises introduced 1 day/wk

3 exercises/session; 4-6 sets/session; 10-20 jumps/set

27% of regular endurance training volume was replaced

Mikkola, J.S., H.K. Rusko, A.T. Nummela, L.M. Paavolainen, and K. Hakkinen. Concurrent endurance and explosive type strength training increases activation and fast force production of leg extensor muscles in endurance athletes. J. Strength Cond. Res. 21(2):613–620. 2007.

>skiing efficiency

<skiing HR

<skiing lactate

Barnes KR, Hopkins WG, McGuigan MR, Northuis ME, Kilding AE. Effects of resistance training on running economy and cross-country performance. Med Sci Sports Exerc. 2013 Dec;45(12):2322-31 (Abstract)

Males and females college cross-country runners (N = 50)

Control vs. Control+JT+RT

9-wk

Improved biomechanical variables.

Less adaptations in male vs. females

Positive effect on females 5-km time trial.

No clear effect on males.

LIMITATION:Between “basal” and

beginning of JT, athletes completed 4 weeks of regular

training.

18 middle-distance runners (>65 mlO2/kg/min)

>4-y of competitive experience

3 groups:

General strength training (low resistance, elastic-bands) vs.

Endurance-strength training (20 rep at 40% 1RM) vs.

Complex Training (RT with high load + JT)

Sedano, S, Marıin, PJ, Cuadrado, G, and Redondo, JC. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): 2433–2443, 2013.


All groups:12-wk of training

2 sessions/wk (added to regular endurance training)

>24h of inter-day rest5 h of rest between strength and regular endurance training


General strength

3 Circuits (with elastic bands)

25 s of inter-exercise rest

5 min of inter-circuit rest


5 min of inter-set and inter-exercise rest

Hard synthetic surface used during jumps

Complex training

Note: it is not clear if rest was allowed between RT and jump drills

Excesive?


Endurance-strength training

Same exercises as the Complex group (although without jumps)

60 s of inter-set rest and 5-min of inter-exercise rest


Complex GROUP:

>CMJ (ES = 0.8; 10%)>repeated (25-s) CMJ (ES = 0.87; from 26 to 27 cm)>1RM knee extensor (ES = 0.74; from 52 to 58 kg)

>1RM ankle extensor (ES = 1.76; from 102 to 120 kg)>1RM knee flexors (ES = 1.37; from 41 to 46 kg)

>1RM squat (ES = 1.2; from 202 to 222 kg)

Adaptations last at least 5-wk after training(with regular endurance training)

Endurance-Strength training only induced an > in 1RM.

General-Strength training had no improvements.


Complex group

>Maximal treadmill velocity (ES = 0.87; from 20.9 to 21.7 km/h)

<RPE during treadmill test (ES = 1.87; from 17.6 to 16.7)

Adaptations last at least 5-wk after training

(with regular endurance training)

Endurance-Strength training only induced an > in maximal treadmill speed.



Complex Training

<3km time trial>RE at 12 km/h>RE at 6km/h

Adaptations last at least 5-wk after training

(with regular endurance training)

Endurance-Strength training only induced an > in RE at 12 km/h.



Interpretation:

A complex training approach, including jumping drills, seems to be an effective and

efficient training strategy.

Future studies may compare the effects of different inter-set rest intervals.

Assumpção Cde O, Lima LC, Oliveira FB, Greco CC, Denadai BS. Exercise-induced muscle damage and running economy in humans. ScientificWorld Journal. 2013;2013:189149.

Review

JT may improve RE at short-term (15-30 days).

First training sessions may induce muscle damage, although

the negative effects of muscle damage on RE would be

observed only at running intensities >90% VO2max.

Ramırez-Campillo, R, Alvarez, C, Henrıquez-Olguın, C, Baez, EB, Martınez, C, Andrade, DC, and Izquierdo, M. Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners. J Strength Cond Res 28(1): 97–104, 2014.

32 male and female middle and long-distance runners (VO2max 65 ml/kg/min)

6-wk JT (added to regular training)

6 sets of BDJ (20, 40 y 60 cm)

10 rep/set

Maximal intensity

Rest: 15-s between rep and 2-min between sets

Wooden-gym floor

Early competitive period

2.8% improvement in 2.4 km time-trial

Ramırez-Campillo, R, Alvarez, C, Henrıquez-Olguın, C, Baez, EB, Martınez, C, Andrade, DC, and Izquierdo, M. Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners. J Strength Cond Res 28(1): 97–104, 2014.

Correlation (r = -0.82) between basal 2.4 km time-trial performance and improvements in BDJ performance

(faster runners obtained greater benefits)

Control Group JT Group

Barnes KR, Kilding AE. Strategies to Improve Running Economy. Sports Med. 2015.

Review

JT may improve running economy in trained runners, trough neuromuscular adaptations.

Pellegrino J, Ruby BC, Dumke CL.

Effect of Plyometrics on the Energy Cost of Running and MHC and Titin Isoforms.

Med Sci Sports Exerc. 2016 Jan;48(1):49-56. doi: 10.1249/MSS.0000000000000747.

Department of Nutritional Sciences, Rutgers University, New Brunswick, NJ

Type of study: longitudinal; pre-post measures; with control group.

Methods: 6-wk JT (n = 11, runners); 2 sessions/week; 60-228 jumps/session; progressive

intensity.

Measurements: vertical jump, sit-and-reach, VO2max, 3-km time trial performance, ECR,

MHC and Titin Isoforms (vastus lateralis).

Results: JT improved time trial; VO2max; ECR; helped to maintain vertical jump and sit

and reach.

No changes in muscle proteins; however, higher MHC IIa and lower T1/T2 isoform ratio

(higher Titin I) were correlated to lower ECR.

Interpretation: JT may improve running performance and ECR, despite no measurable

changes in MHC and titin isoforms.

Effect of JT on Energy Cost of Running (ECR), MHC and Titin Isoforms

Athletes who improve more at ECR, improved more in the time trial.

Athletes who posses more % MHC IIa and more Titin I (in relation to Titin II), had better ECR (lower).

Vertical jump also correlated with 3-km performance (r = 0.55).

Type of Study:

Longitudinal (4-wk; 2 sessions/wk; ~30-min/session)

Participants:

19 male and female recreative runners (3 sessions/wk; 40-min/session; 70% vVO2peack)

Methods:

Endurance (n = 9) vs. Endurance + JT (n = 9)

JT = 4-6 sets of 30-s repeated jumps (vertical; maximal); 5-min of rest between sets.

Results:

CMJ (5%), RFD (30%), PPO (6%), VO2peack (9%), vVO2peack (3%), vOBLA (10%).

Interpretation:

Future studies should compare HIIT-type JT added to Endurance vs. “traditional” HIIT

added to Endurance.

From a practical point of view, HIIT-type JT requires only 1-m2

Ache-Dias J, Dellagrana RA, Teixeira AS, Dal Pupo J, Moro AR.

Effect of jumping interval training on neuromuscular and physiological parameters: a randomized controlled study.

Appl Physiol Nutr Metab. 2016 Jan;41(1):20-5.

Biomechanics Laboratory, Center of Sports (CDS), Federal University of Santa Catarina, 88040-900, Florianópolis, Santa Catarina, Brazil.

HIIT-type JT in Recreative Runners

Balsalobre-Fernández C, Santos-Concejero J, Grivas GV.

The effects of strength training on running economy in highly trained runners: a systematic review with meta-analysis of controlled trials.

J Strength Cond Res. IN PRESS

Department of Physical Education, Sport and Human Movement, Autonomous, University of Madrid, Spain.

JT effects on running economy in middle and long-distance runners

Type of study:

Meta-analysis

Participants:

Middle and long-distance runners (VO2max >60 mlO2/kg/min).

Methods:

Review (PUBMED, SPORTDiscus, MEDLINE and CINAHL).

5 studies included (from 699)

Results:

200 jumps, 2-3 sessions/wk, 8-12 weeks = Large ES -1.42.

Interpretation:

Highly trained middle and long-distance runners may expect an increased RE with JT.

Saunders, P, Pyne, D, Teldorf, R, and Hawley, J. Factors affecting running economy in trained distance runners. Sports Med 34: 465–485, 2004.

Contrary to the potential “interference” effect between endurance and traditional strength

training, adaptations to JT seems not to be negatively RELATED with endurance

training…..in fact…..

…..it seems that JT may counteract potential negative effects of “too much” endurance

running on explosive performance (i.e., jumping)……

Fry, A.C., Kraemer, W.J., Weseman, C.A., Conroy, B.P., Gordon, S.E., Hoffman, J.R., Maresh, C.M. The effects of an off-season strength and conditioning program on starters and non-starters in women`s intercollegiate volleyball. J. Appl Sport Sci Res 8(4):174-181, 1991.

…..which is not only important in endurance athletes, but also for mixed endurance-

explosive sports and explosive-based sports (i.e., volleyball) that need an endurance base

in their preparation.

Review of the Day

JT in endurance sports

Cross-country skiers

Long-distance runners

Middle-distance runners

Male and female

6-9-wk

>Time trial performance

>Running economy

<Lactate at sub-maximal “competitive” velocities

>Neuromuscular performance

jump training: ¿why and how?: an exhaustive review jump ... · 8-wk jt (combined with others types...

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