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Comparison of loaded and unloaded jump squat training on strength/power performance in college football players.
J Strength Cond Res. 2005 Nov; 19(4):810-5.JS

Abstract

The purpose of this study was to explore the effects of 5 weeks of eccentrically loaded and unloaded jump squat training in experienced resistance-trained athletes during the strength/ power phase of a 15-week periodized off-season resistance training program. Forty-seven male college football players were randomly assigned to 1 of 3 groups. One group performed the jump squat exercise using both concentric and eccentric phases of contraction (CE; n = 15). A second group performed the jump squat exercise using the concentric phase only (n = 16), and a third group did not perform the jump squat exercise and served as control (CT; n = 16). No significant differences between the groups were seen in power, vertical jump height, 40-yd sprint speed and agility performance. In addition, no differences between the groups were seen in integrated electromyography activity during the jump squat exercise. Significant differences between the CE and CT groups were seen in Delta 1RM squat (65.8 and 27.5 kg, respectively) and Delta 1RM power clean (25.9 and 3.8 kg, respectively). No other between-group differences were observed. Results of this study provide evidence of the benefits of the jump squat exercise during a short-duration (5-week) training program for eliciting strength and power gains. In addition, the eccentric phase of this ballistic movement appears to have important implications for eliciting these strength gains in college football players during an off-season training program. Thus, coaches incorporating jump squats (using both concentric and eccentric phases of contraction) in the off-season training programs of their athletes can see significant performance improvements during a relatively short duration of training.

Authors+Show Affiliations

Department of Health and Exercise Science, The College of New Jersey, Ewing, New Jersey 08628-0718, USA. hoffmanj@tcnj.eduNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info availableNo affiliation info available

Pub Type(s)

Journal Article
Randomized Controlled Trial
Research Support, Non-U.S. Gov't

Language

eng

PubMed ID

16287349

Citation

Hoffman, Jay R., et al. "Comparison of Loaded and Unloaded Jump Squat Training On Strength/power Performance in College Football Players." Journal of Strength and Conditioning Research, vol. 19, no. 4, 2005, pp. 810-5.
Hoffman JR, Ratamess NA, Cooper JJ, et al. Comparison of loaded and unloaded jump squat training on strength/power performance in college football players. J Strength Cond Res. 2005;19(4):810-5.
Hoffman, J. R., Ratamess, N. A., Cooper, J. J., Kang, J., Chilakos, A., & Faigenbaum, A. D. (2005). Comparison of loaded and unloaded jump squat training on strength/power performance in college football players. Journal of Strength and Conditioning Research, 19(4), 810-5.
Hoffman JR, et al. Comparison of Loaded and Unloaded Jump Squat Training On Strength/power Performance in College Football Players. J Strength Cond Res. 2005;19(4):810-5. PubMed PMID: 16287349.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Comparison of loaded and unloaded jump squat training on strength/power performance in college football players. AU - Hoffman,Jay R, AU - Ratamess,Nicholas A, AU - Cooper,Joshua J, AU - Kang,Jie, AU - Chilakos,Art, AU - Faigenbaum,Avery D, PY - 2005/11/17/pubmed PY - 2006/3/1/medline PY - 2005/11/17/entrez SP - 810 EP - 5 JF - Journal of strength and conditioning research JO - J Strength Cond Res VL - 19 IS - 4 N2 - The purpose of this study was to explore the effects of 5 weeks of eccentrically loaded and unloaded jump squat training in experienced resistance-trained athletes during the strength/ power phase of a 15-week periodized off-season resistance training program. Forty-seven male college football players were randomly assigned to 1 of 3 groups. One group performed the jump squat exercise using both concentric and eccentric phases of contraction (CE; n = 15). A second group performed the jump squat exercise using the concentric phase only (n = 16), and a third group did not perform the jump squat exercise and served as control (CT; n = 16). No significant differences between the groups were seen in power, vertical jump height, 40-yd sprint speed and agility performance. In addition, no differences between the groups were seen in integrated electromyography activity during the jump squat exercise. Significant differences between the CE and CT groups were seen in Delta 1RM squat (65.8 and 27.5 kg, respectively) and Delta 1RM power clean (25.9 and 3.8 kg, respectively). No other between-group differences were observed. Results of this study provide evidence of the benefits of the jump squat exercise during a short-duration (5-week) training program for eliciting strength and power gains. In addition, the eccentric phase of this ballistic movement appears to have important implications for eliciting these strength gains in college football players during an off-season training program. Thus, coaches incorporating jump squats (using both concentric and eccentric phases of contraction) in the off-season training programs of their athletes can see significant performance improvements during a relatively short duration of training. SN - 1064-8011 UR - https://www.unboundmedicine.com/medline/citation/16287349/Comparison_of_loaded_and_unloaded_jump_squat_training_on_strength/power_performance_in_college_football_players_ DB - PRIME DP - Unbound Medicine ER -