Evaluation of Complex Training Protocols on Vertical Jump Performance in Field Based Athletes

Evaluation of Complex Training Protocols on Vertical Jump Performance

in Field Based Athletes

Conor Little B00047775

Department of Business

School of Business & Humanities

Institute of Technology, Blanchardstown

Dublin 15

Minimum word count for this assignment: 1,400 Words

Maximum word count for this assignment: 1,500 Words

Actual Word Count: 1,493 Words

Sports Management & Coaching

Power, Strength, Speed Coaching

Eugene Eivers

9th March 2015

http://www.itb.ie/homepage.asp

Evaluation of Complex Training Protocols on Vertical Jump Performance in Field Based Athletes

Table of Contents

1 Introduction........................................................................................................................................1

2 Main Findings.....................................................................................................................................2

2.1 Post Activation Potentiation........................................................................................................2

2.2 Complex Training Protocol...........................................................................................................2

2.3 Complex Training Results.............................................................................................................3

3 Conclusion..........................................................................................................................................5

3.1 Discussion....................................................................................................................................5

3.2 Conclusion....................................................................................................................................5

References.............................................................................................................................................. i

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1 Introduction

The use of resistance and plyometric training, both in its isolation and, more recently, in its

combination is an every growing research topic in exercise science. This combination of strength and

speed produces power, “the ability to exert force quickly” (Brown et Al., 2007). Lower limb power is

a key ingredient to maximising performance pertaining to the Stretch-Shortening cycle (SSC) such as

the vertical jump (Adams et al., 1992). This lower body power is of particular importance to those

who partake in multi-directional invasion sports such as soccer, football and basketball. While jump

training alone has been known to produce significant gains in lower body power and a high rate of

force development (RFD), the inclusion of strength training improves both components of the power

equation (Tricoli et al., 2005). The recent increasing debate is the use of both strength and

plyometric work as pairs within Complex Training Protocols. The training protocol of complex

training has been investigated recently and is known to involve performing a high intensity

resistance exercise followed shortly by a ‘biomechanically-similar’ plyometric movement (Smith et

al., 2014) in order to maximise Post Activation Potentiation (See Section 2.1).

This review of literature looks to examine complex training and its relationship with post activation

potentiation, the findings it has on lower body power and vertical jump displacement and question

the current gaps within the literature pertaining to exercise performance.

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2 Main Findings

2.1 Post Activation Potentiation

Complex training is conducted based on the theory of post activation potentiation (PAP). This, as

described by Sale et al. (2002), is a transient increase in muscular contractile performance shortly

after performing near maximal contractions. PAP is induced by a ‘voluntary conditioning

contraction’. Subsequent explosive activities could benefit from a state of PAP due to the body

recruiting a higher order of motor units (Bishop & Tillin, 2009). While PAP is seen to be increased in

type II muscle fibres with short twitch times, Hamada et al. (2001) identified that increasing PAP in

endurance athletes can delay the onset of fatigue but, however, the mechanisms responsible for

PAP are still unspecified. While the acute effects of PAP are evident throughout literature (Tricoli et

al., 2005), chronic shifts in muscular fibres, motor unit patterns and general neuromuscular changes

are apparent in additional studies (Arabatzi, 2014).

2.2 Complex Training Protocol

Complex training is conducted by pairing strength and plyometric exercises with shared muscular

characteristics together in a ‘complex pair’ (Hodgson et al., 2005). The pair load should consist of a

heavy resistance (>80% 1RM) and a low loading velocity movement (<30% 1RM) with an allocated

short rest interval (Dodd & Alvar, 2007). The use of exercises with shared biomechanical traits has

been questioned within literature, with studies suggesting the use of agonist/antagonist or

contrasting contraction strategies to maximise antagonist inhibition and alterations in myoelectrical

patterns which are more beneficial in increasing the rate of force development (Baker & Newton,

2005).

While many studies suggest the order of strength than power exercises (Robbins, 2005, Dodd, 2007,

Faigenbaum, 2014, Roden, 2014, etc.) there are contrary studies that suggest the completion of

power exercises initially. Andrews (2011), advocated the use of countermovement jumps (CMJ) and

hang cleans to be more beneficial to vertical jump than the generally agreed back squat and CMJs.

Smith (2014) challenged that the rearranged order would affect vertical jump less than strength

followed by power, but however, both did yield generous increases in vertical jump height. The

methodology behind Smith’s 2014 study must be questioned as sizable vertical jump gains were

seen within control groups during the post-study testing.

Exercise selection, order and recovery all play an important role in maximising the potential PAP.

Robbins (2005), identified a lack of research and information known about optimum recovery times

to maximise the effects of the post resistance plyometrics and PAP. If too fatigued, PAP cannot have

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optimum effects. If too much time passes, fatigue is lessened, but so is the state of PAP. With this

information known, McCann (2010) conducted research on rest intervals and stated there was no

consistent rest interval that produced the maximum vertical jump in all subjects. With inconsistent

reports surrounding the criteria to maximise the effectiveness of complex training, Arabatzi et al.

(2014) found the conditioning stimulus of PAP had no impact on vertical jump height or the rate of

force development in both women and children.

Arabatzi et al. (2014) provide evidence for the use of complex training within teen athletes as they

are affected by high levels of PAP. This is rejected by many, including Faigenbaum (2014), stating

that lower body absolute strength prerequisites (Squatting 1.5 times bodyweight) should be met

prior to athletes partaking in complex training. Roden et al. (2014) described the nature of complex

training as an injury preventer, in addition to their practical study showing that no injuries occurred

to the subjects during the complex training. With this said, they described the plyometric

prerequisites as “too aggressive”. Debate over this currently looms with academics strongly rejecting

this claim. ‘With a high strain on the central nervous system, plyometric and high intensity jump

training are not recommended for those who do not meet these criteria’ (Carter & Greenwood,

2014).

2.3 Complex Training Results

The preponderance of studies show a monumental increase in vertical jump performance over short

and long term when strength, jump or complex training protocols are correctly used and monitored.

With more recent comparative studies prepared (Arabatzi, 2014, Faigenbaum, 2007, McCann, 2010),

there is an overwhelming sense that complex training is more effective than strength or plyometrics

alone, nevertheless, certain studies have shown equal increases in vertical jump height when

comparing complex training to plyometrics alone (Lyttle et al., 1996).

Roden et al. (2014) established the increased benefit of complex training and further analysed and

found that over a six week programme, no significant difference was seen between performing high

intensity and high repetition resistance training as part of a complex pair. With numerous studies

defending the selection of the ‘complex pair’, Baker & Newton (2005) noted a substantial increase in

force generation from their contrasting contraction strategy of 4.7% resulting from high antagonist

muscular inhibition.

McCann (2010) identified that over a six week complex training program, all subject’s vertical jumps

increased by an average of 5.7%. However, stark contrasting evidence brought forward by Carlson et

al. (2009) noted that over a six week program there were no statistical increases in pre-post vertical

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jumps. Carlson’s work does go against the grain with findings back to Adams et al. (1992) suggesting

the short and long term benefits of complex training. This was identified as the “close working

relationship between neuromuscular efficiency and dynamic strength” (Adams et al., 1992).

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3 Conclusion

3.1 Discussion

While evidence is strongly in favour of complex training to maximise lower limb power, Robbins

(2005) ascertained that the methods of best manipulating PAP remain elusive and determined more

research was needed. Smith (2014) stated the need for a longer term, more populous study

regarding lower body complex training to fully understand the correct exercise methods and order.

Arabatzi’s 2014 findings on the lack of PAP in women and children are of particular importance to

training and programme design. While he does not give a reason for this, he does state that further

studies need to examine this.

A clear trend in the research shows a lack of understanding regarding the mechanism of post

activation potentiation and the ability to maximise its effects by choosing the correct exercises and

exercise order. Exercise order and selection are constantly being contradicted in different studies

conducted by competing academics. Dodd & Alvar (2007) and Baker and Newton (2005) called for a

definite final study regarding complex training strategies, whether biomechanically similar exercises

in a complex pair or contrasting contraction.

3.2 Conclusion

Within the limitations of this review of literature, evidence shows a strong relationship between

complex training protocols and an increase in vertical jump height and lower body power. With

further research into correct rest intervals to maximise PAP, successful training regimes can be

established to capitalise on this theory. The introduction of complex training protocol is a relatively

new concept requires more knowledge. It is widely accepted that further research into the PAP

effects, the populations who should use it and the reasons it is not seen in children and women

should be conducted.

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Evaluation of Complex Training Protocols on Vertical Jump Performance in Field Based Athletes