A Brief Review of Effective Training for Optimizing Muscle Power in Vertical Jumping
Independent thesis Basic level (degree of Bachelor), 10 credits / 15 HE creditsStudent thesis
Power is important in many sports where force need to be applied in high velocities or short time. Power is also important for the elderly for maintaining active daily activities. In recent years, much research on power training has been performed, especially concerning the method of power training. In 2009, The American College of Sports Medicine released a recommendation for power training. However, the ACSM recommendation did not specify the training method. The purpose of this review was to investigate if the ACSM recommendation is suitable for power training in the lower body using vertical jump as the evaluating method. Literature search was performed in the database of PubMed and relevant articles cited by the searched articles were also included in this review. Reviewing the studies showed that the numbers of repetitions and sets in the power training interventions were inconsistent and no definitive conclusion could be made. However, studies where the greatest power improvement was achieved used approximately the same numbers of reps (5-7) and sets (6-7) as ACSM’s recommendations. The results indicate that the guidelines of ACSM needs a minor adjustment with respect to reps and sets: extending the number of reps and sets to seven instead of the current recommendation of 3-6. Regarding frequency, two sessions per week were superior compared with three sessions per week.
Place, publisher, year, edition, pages
2014. , 15 p.
Power, Training, Vertical Jump, Training volume
Sport and Fitness Sciences
IdentifiersURN: urn:nbn:se:umu:diva-89920OAI: oai:DiVA.org:umu-89920DiVA: diva2:725065
Sports Science Programme, Sports Medicine and Coaching
Yu, Jiguo, Universitetslektor
Svensson, Michael, Universitetslektor