Shuai Chang, Xiangyu Wang, Zihao Li, Xinqi Ji, Li Guomin
Department of Physical Education, Capital Normal University, Beijing, China.
School of Physical Education and Training, Capital University of Physical Education and Sports, Beijing, China.
Am J Mens Health. 2025 Jul-Aug;19(4):15579883251363089. doi: 10.1177/15579883251363089. Epub 2025 Aug 13.
Lower-limb explosive power is crucial for sprinters and jumpers, directly influencing performance in speed and jumping ability. Traditional strength training approaches often fail to maintain explosive power in the long term, particularly after periods of detraining. Investigating training methods that can both enhance and sustain lower-limb explosive power is important for improving athletic performance. This study aimed to examine the effects of a 6-week plyometric training program on enhancing and maintaining lower-limb explosive power in sprinters. Forty male sprinters were randomly assigned to either an experimental (plyometric training) or a control (traditional strength training) group (age: 20.2 ± 1.6 years, height: 182 ± 6.2 cm, weight: 72.1 ± 5.3 kg). Training was conducted three times per week for 6 weeks, followed by a 2-week detraining period. Lower-limb explosive power was assessed using the mean power in the squat jump and countermovement jump, 30 m sprints, 100 m sprints, standing long jumps, and standing triple jumps at baseline, post-training, and after the detraining phase. A significant group-by-time interaction effect was observed for key performance indicators, including squat jump power (η = .173, < .001) and 30 m sprint time (η = .315, < .001). Post-training, the plyometric group significantly increased squat jump power by 28.5% ( < .001) and was faster than the control group in the 30 m sprint ( < .05). After the 2-week detraining period, the plyometric group's performance in vertical jumps and the 100 m sprint remained significantly higher than baseline ( < .01), an effect not observed in the control group for sprint performance. Plyometric training significantly enhanced lower-limb explosive power and demonstrated strong retention of these gains after a 2-week detraining period. These adaptations appear more longer-lasting than those from traditional strength training, particularly for the specific demands of sprinting. These findings provide valuable insights for designing training regimens to achieve lasting improvements in explosive performance for athletes.
下肢爆发力对于短跑运动员和跳远运动员至关重要，直接影响速度和跳跃能力表现。传统力量训练方法长期来看往往无法维持爆发力，尤其是在停训一段时间后。研究既能增强又能维持下肢爆发力的训练方法对于提高运动成绩很重要。本研究旨在考察为期6周的增强式训练计划对提高和维持短跑运动员下肢爆发力的效果。40名男性短跑运动员被随机分为实验组（增强式训练）或对照组（传统力量训练）（年龄：20.2±1.6岁，身高：182±6.2厘米，体重：72.1±5.3千克）。训练每周进行3次，共6周，随后是2周的停训期。在基线、训练后和停训阶段后，使用深蹲跳和反向纵跳的平均功率、30米短跑、100米短跑、立定跳远和立定三级跳远来评估下肢爆发力。在关键性能指标方面观察到显著的组×时间交互效应，包括深蹲跳功率（η=0.173，P<0.001）和30米短跑时间（η=0.315，P<0.001）。训练后，增强式训练组的深蹲跳功率显著提高了28.5%（P<0.001），并且在30米短跑中比对照组更快（P<0.05）。在2周的停训期后，增强式训练组在垂直跳跃和100米短跑中的表现仍显著高于基线（P<0.01），而对照组在短跑表现方面未观察到这种效果。增强式训练显著提高了下肢爆发力，并且在2周的停训期后仍能很好地保持这些提升。这些适应性变化似乎比传统力量训练带来的变化更持久，特别是对于短跑的特定需求。这些发现为设计训练方案以实现运动员爆发力表现的持久提升提供了有价值的见解。
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