Effects of two strength training programs (maximum strength vs power) on explosive strength, sprint performance and shoot velocity in a group of young adult football players

Abstract

The aim of this study was to compare the effects of two strength training programs (maximum strength vs. power) on: explosive strength, sprint performance and shoot velocity in a group of young adult football players. Subjects were randomly assigned to a maximum strength group (MSG), a power group (PG) and a control group (CG). 18 adult football players aged between (18 and 25 years) participated in this study. The duration of the training program was 6 weeks for both experimental groups (MSG and PG). Both experimental groups performed two sessions per week for the duration of 6 weeks. The MSG trained at 90 % of the 1-RM while the power group trained at 75 % of the 1-RM. Total workload was similar between the two experimental groups. Body weight, BMI, 1-RM half-squat, 1-RM leg press, 1-RM leg extension, 1-RM leg curl, counter movement jump, power of the lower limbs, horizontal jump, triple-jump leap, 5- jump test, 10-jump leap, 20-meter sprint running and t-test and shoot velocity were evaluated before and after the 6 weeks of training. At the end of this intervention, maximum strength variables and performances in explosive strength tests and 20 meters sprint were significantly improved in both experimental groups (MSG and PG) while no significant changes were noted in the control group. The maximal strength group showed the highest improvements in all maximum strength tests, horizontal jump, triple-jump leap, 10-jump leap and shoot velocity. Both experimental groups improved counter movement jump, 20-m sprint, 5-jump test, t-test and mean power in a similar manner. The current study suggests that maximum strength training is more effective than power training to improve maximum strength variables and most of the explosive test variables in a group of young football players.