Effects of Instability Versus Traditional Resistance Training on Strength, Power and Velocity in Untrained Men
José Luis Maté-Muñoz1,, Antonio J. Antón Monroy2, Pablo Jodra Jiménez1, Manuel V. Garnacho-Castaño3
1 Department of Physical Activity and Sport Sciences, Alfonso X el Sabio University, Madrid, Spain
2 Department of Physical Activity and Sport Sciences, Francisco de Vitoria University, Madrid, Spain
3 Department of Physiology and Immunology, University of Barcelona, Barcelona, Spain
José Luis Maté-Muñoz ✉ Laboratory of Biomechanics and Exercise Physiology, Department of Physical Activity and Sport Sciences, Alfonso X el Sabio University, Avda. Universidad, 1, building C, 3 floor, office C-A09, Villanueva de la Cañada 28691- Madrid, Spain
Received: 17-10-2013 -- Accepted: 19-02-2014 --
Published (online): 01-09-2014
The purpose of this study was compare the effects of a traditional and an instability resistance circuit training program on upper and lower limb strength, power, movement velocity and jumping ability. Thirty-six healthy untrained men were assigned to two experimental groups and a control group. Subjects in the experimental groups performed a resistance circuit training program consisting of traditional exercises (TRT, n = 10) or exercises executed in conditions of instability (using BOSU® and TRX®) (IRT, n = 12). Both programs involved three days per week of training for a total of seven weeks. The following variables were determined before and after training: maximal strength (1RM), average (AV) and peak velocity (PV), average (AP) and peak power (PP), all during bench press (BP) and back squat (BS) exercises, along with squat jump (SJ) height and counter movement jump (CMJ) height. All variables were found to significantly improve (p <0.05) in response to both training programs. Major improvements were observed in SJ height (IRT = 22.1%, TRT = 20.1%), CMJ height (IRT = 17.7%, TRT = 15.2%), 1RM in BS (IRT = 13.03%, TRT = 12.6%), 1RM in BP (IRT = 4.7%, TRT = 4.4%), AP in BS (IRT = 10.5%, TRT = 9.3%), AP in BP (IRT = 2.4%, TRT = 8.1%), PP in BS (IRT=19.42%, TRT = 22.3%), PP in BP (IRT = 7.6%, TRT = 11.5%), AV in BS (IRT = 10.5%, TRT = 9.4%), and PV in BS (IRT = 8.6%, TRT = 4.5%). Despite such improvements no significant differences were detected in the posttraining variables recorded for the two experimental groups. These data indicate that a circuit training program using two instability training devices is as effective in untrained men as a program executed under stable conditions for improving strength (1RM), power, movement velocity and jumping ability.
Manuel V. Garnacho-Castaño, Pablo Jodra Jiménez, Antonio J. Antón Monroy, José Luis Maté-Muñoz,
Effects of Instability Versus Traditional Resistance Training on Strength, Power and Velocity in Untrained Men.
Journal of Sports Science and Medicine(13), 460 - 468.
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