POWER AND AGILITY ARE ONLY IMPROVED WITH POWER TRAINING, NOT WITH TRADITIONAL STRENGTH TRAINING
Adams, K. J., Berning, J. M., Fabian, N., Durham, M., Harris, C., & Debeliso, M. (2002). Linear strength and power mesocycles - effects on agility and power in strength trained women. Medicine and Science in Sports and Exercise, 34(5), Supplement abstract 1613.
This investigation studied the linear effects of four weeks of strength training followed by four weeks of power training on agility and power in strength trained women (N = 14).
After strength training, there were no significant improvements in power (vertical and standing long jumps) or agility. After the power training cycle, significant improvements in both power and agility were observed. Strength (1 RM leg squat) improved at the end of both training stages; by 25% after strength training and by a further 11% after power training.
Implication. Traditional strength training does not improve power or agility. Only when performance characteristics in training (power and agility) match the intended capacity measurement do test results improve. To improve power and agility, those characteristics have to be trained.
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