ENHANCING MUSCULAR PERFORMANCE IN WOMEN: COMPOUND VERSUS COMPLEX, TRADITIONAL RESISTANCE AND PLYOMETRIC TRAINING ALONE

Abstract

The aim of the current study was to explore the effects of compound (CPD) versus complex training (COX), resistance and plyometric training alone on vertical jump (VJ) height, 20-m sprint time, agility T-test, muscular strength, and endurance in women. A total of 29 healthy women volunteered to participate in this study and were randomly divided into four training groups: plyometric training alone (PT, n = 8), resistance training (RT) alone (RT, n = 7), CPD training (one day PT and another day RT, n = 7), and COX (PT and RT in a session, n = 7). All participants performed their training program twice a week for six weeks and were tested in VJ, sprint (20-m), agility T-test, one repetition maximum leg press (1RMLP), and muscular endurance (60% of 1RMLP) pre- and post-six weeks training period. Statistically, significant improvements were observed in all groups in VJ, 1RMLP, and muscular endurance: PT (19% [ES = 1.59], 45% [ES = 2.95], and 51% [ES = 1.86]), RT (20% [ES = 1.02], 48% [ES = 3.82], and 68% [ES = 2.24]), CPD (27% [ES = 1.79], 40% [ES = 4.23], and 34% [ES = 0.72]), and COX (17.5% [ES = 1], 37% [ES = 1.63], and 65% [ES = 2.25]), respectively. Also, significant decrease was observed in all groups in 20-m sprint time and T-test: PT (15% [ES = 1.01], and 7.6% [ES = 1.1]), RT (7% [ES = 0.89], and 6% [ES = 0.97]), CPD (15% [ES = 1.75], and 8% [ES = 1.1]), and COX (9% [ES = 0.72], and 3% [ES = 0.46), respectively. We found that PT, RT, and combined PT and RT induced positive effects on performance of the women. Also, the CPD group exhibited greater increase in agility performance in comparison to PT. With regard to ES, the CPD group showed greater increase in muscular performance in comparison to other groups.