Journal of Sports Science and Medicine
Journal of Sports Science and Medicine
ISSN: 1303 - 2968   
Ios-APP Journal of Sports Science and Medicine
Androit-APP Journal of Sports Science and Medicine
©Journal of Sports Science and Medicine (2016) 15, 492 - 500

Research article
Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads
Vanderka Marián1, , Longová Katarína1, Olasz Dávid1, Krčmár Matúš1,2, Walker Simon3
Author Information
1 Department of Track and Field, Faculty of Physical Education and Sport, Comenius University in Bratislava, Slovakia
2 Department of Physical Education and Sport, Faculty of Education, Constantine the Philosopher University in Nitra, Slovakia
3 Department of Biology of Physical Activity, Faculty of Sport and Health Sciences, University of Jyväskylä, Finland

Vanderka Marián
✉ PhD. Dean of the Faculty, Comenius University Bratislava, Faculty of Physical Education and Sport, Slovakia
Publish Date
Received: 04-12-2015
Accepted: 30-06-2016
Published (online): 05-08-2016
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The purpose of the study was to determine the effects of 8 weeks of jump squat training on isometric half squat maximal force production (Fmax) and rate of force development over 100ms (RFD100), countermovement jump (CMJ) and squat jump (SJ) height, and 50 m sprint time in moderately trained men. Sixty eight subjects (~21 years, ~180 cm, ~75 kg) were divided into experimental (EXP; n = 36) and control (CON, n = 32) groups. Tests were completed pre-, mid- and post-training. EXP performed jump squat training 3 times per week using loads that allowed all repetitions to be performed with ≥90% of maximum average power output (13 sessions with 4 sets of 8 repetitions and 13 sessions with 8 sets of 4 repetitions). Subjects were given real-time feedback for every repetition during the training sessions. Significant improvements in Fmax from pre- to mid- (Δ ~14%, p<0.001), and from mid- to post-training (Δ ~4%, p < 0.001) in EXP were observed. In CON significantly enhanced Fmax from pre- to mid-training (Δ ~3.5%, p < 0.05) was recorded, but no other significant changes were observed in any other test. In RFD100 significant improvements from pre- to mid-training (Δ ~27%, p < 0.001), as well as from mid- to post-training (Δ ~17%, p < 0.01) were observed. CMJ and SJ height were significantly enhanced from pre- to mid-training (Δ ~10%, ~15%, respectively, p < 0.001) but no further changes occurred from mid- to post-training. Significant improvements in 50 m sprint time from pre- to mid-training (Δ -1%, p < 0.05), and from mid- to post-training (Δ -1.9%, p < 0.001) in EXP were observed. Furthermore, percent changes in EXP were greater than changes in CON during training. It appears that using jump squats with loads that allow repetitions to be performed ≥90% of maximum average power output can simultaneously improve several different athletic performance tasks in the short-term.

Key words: Real-time feedback, power, strength, explosive training, ballistic training

           Key Points
  • Jump squat exercise is one of many exercises to develop explosive strength that has been the focus of several researches, while the load used during the training seem to be an important factor that affects training outcomes.
  • Experimental group improved performance in all assessed parameters, such as Fmax, RFD100, CMJ, SJ and 50 m sprint time. However, improvements in CMJ and SJ were recorded after the entire power training period and thereafter plateau occurred.
  • The portable FitroDyne could serve as a valuable device to individualize the load that maximizes mean power output and visual feedback can be provided to athletes during the training.
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