Contrast Training
Contrast Training
Contrast Training
Abstract
The purpose of this study was to evaluate the effects of a complex
training program, a combined practice of weight training and
plyometrics, and contrast resistance and plyometric training on
selected strength and power parameters in young healthy athletes.
Thirty young male athletes, aged 1921 years old, from the
Department Of Physical Education and Sports Sciences, Annamalai
University were selected as subjects. They were grouped into two
with fifteen members of each. Group 1 served with complex training
program and Group 2 with contrast training program. Experimental
training was given for 3 months duration (4 days/week). Selected
strength such as leg strength, back strength, muscular strength,
strength endurance and power parameters includes explosive power
in terms of vertical and horizontal distances were assessed using
appropriate test items. Data were collected before and after training
period and statistical analysis was done using paired T- test
significantly effective at 0.05 level of confidence. Hence our results
support the use of contrast training to improve the upper and lower
body explosivity levels in young players. In conclusion, this study
showed that more strength conditioning is needed during the sport
practice season. Furthermore, we also conclude that contrast
training is a useful working tool for coaches, innovative in this
strength-training domain, equally contributing to a better timeefficient training.
Keywords: Complex training, Contrast resistance and plyometric
training, Strength power
Introduction
Methodology
JES
ISSN: 2218-1768
showed
that
better
Results
Table -1: Effect of complex and contrast training on leg and back strength, muscular strength and strength endurance in athletes
Groups
Leg
strength
Complex
training
50.30.06
Contrast
training
55.20.29
t
ratio
Back
strength
t
ratio
45.20.26
67.28
Muscular
strength
t
ratio
43.50.23
219.2
48.30.29
Strength
endurance
t
ratio
36.30.32
143.11
46.100.28
240.55
38.250.29
Explosive power in
vertical distances
Complex training
60.330.34
t
ratio
Explosive power in
horizontal distances
254.30.4
24.41
Contrast training
63.50.3
t
ratio
39.48
260.20.35
Discussions
Resulted data produced better effect in contrast trained athletes
gained in strength and power parameters. As it turned out, in our
study, the complex workout produced worse jump-squats during the
first set of jump-squatting than the traditional and contrast
workouts, possibly due to a fatigue effect associated with the prior
completion of three sets of heavy-load 3RM half-squats.
As mentioned, heavy-load exercise may facilitate explosive
movements, but it cannot do so if the heavy-load work is extensive
enough to induce significant muscular fatigue. In a related study
carried out by Verkhoshansky (1973), novice track-and-field athletes
who utilised heavy loads before carrying out speed-strength
exercises achieved less improvement in explosive strength over the
course of a 12-week training programme than those who put the
explosive work before the heavy loads.
Interestingly enough, the difference in power performance during
the different squat-training methods in the Australian study
depended on the athletes strength levels, so the 11 subjects were
median-split (with the median athlete thrown out) into two
groups, with the five athletes with the highest 1RM values in one
group and the five with the lowest in the other. 1RM averaged
116kg for the low-strength groups and 139kg for the high-strength
athletes. After this split, statistical analysis revealed that the higherstrength group achieved a greater improvement in jump-squat
performance with the contrast workout than with the traditional
method, but no such difference was observed in the lower-strength
athletes. In our study, we found that alternate sets of training
improved the strength and explosive power than complex training. It
is also said that contrast training worked well with the strong
athletes but not the weaker ones. Thus, if one is attempting to
construct a contrast workout in order to enhance power
development, it is very important that quite high resistances be used
for the slower, heavy-load interludes.
Conclusion
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how can it help you? http://www.myfitteru.com/contrasttraining-workout.html. www.myFitterU.com