Res. J. Sport. Sci. Vol., 2 (2), 38-44, 2014
The Effect of a Combined
(Plyometric-Sprint) Training
Program on Strength, Speed, Power
and Agility of Karate-ka Male
Athletes
Vol 2 (2): 38-44
http://www.rjssjournal.com
ISSN: 2148-0834
Copyright © 2014
Maryam Davaran1*, Alireza Elmieh1, Hamid Arazi2
1
Department Of Physical Education and Sport Science, Rasht
Branch, Islamic Azad University, Rasht, Iran
2
Department Of Exercise Physiology, Faculty Of Sport Sciences,
University Of Guilan, Rasht, Iran
*
Corresponding author email: [email protected]
ABSTRACT The aim of the present study was to investigate the
effect of 6 weeks of combined training (speed- plyometric) on
strength, speed, power and agility of karateka boys. 36 karateka
players (age: 16 ± 1.35 years, weights: 61 ± 12.09 kg and height:
168 ± 8.01 cm) were selected as subject for the present study. All
subjects divided randomly in two groups (control and training
group). The control group only performed karate workout routine.
But, the training group performed karate usual trainings and
combined training program (included hops, jumps and speed runs)
in 6 weeks and of 3 sessions per week for 30-45 min. the physical
fitness factors included strength, speed, power and agility were
measured by 1RM, 45m speed test, Sargent and Illinois tests
respectively before and after training period. Independent and
dependent t-tests (p≤0.05) were used to analysis of results. The
results showed that strength, power and agility of Karate-ka players
significantly increased after 6 weeks combined training in training
groups. But, there were no differences between training and control
groups. Based on the results of present study, Karate-ka players
can use plyometric–speed combined training program for increase of
their strength, power and agility.
KEYWORDS Combined Training, Plyometric Training, Physical Fitness.
INTRODUCTION
In today's world of sports experts seek to use scientific findings to prepare more professional
athletes for the national, international and Olympic competitions; in this regard, it seems crucial
in championships to take advantage of the best exercise methods chosen by knowledgeable and
experienced coaches for professional athletes (Kordi, 2005). Karate is a martial art that requires
high fitness. This sport is dependent on maximum levels of strength, speed, power, and agility
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Res. J. Sport. Sci. Vol., 2 (2), 38-44, 2014
(Mitkle, 2004). In general, to expand these factors exercise may be performed in regular
and organized manner; these exercise sessions should provide stimulation for the
development of the components of fitness and create a situation to develop the body
(Anbary et al., 2012). One of these methods that are popular amongst athletes is
plyometric exercising (Vaczi et al., 2013). These exercises contain techniques that
increase strength and irritability (Marcovic, 2007). In fact, the plyometric exercise helps
to develop the whole nervous-muscle system, and it is a series of fast and powerful
movements that include a strong outward contractions followed by a strong inward
contraction (Cossor et al., 1999).
On the other hand, one of the methods used for fitness is fast workout; fast workouts
include short-term sprints of maximum speed and long-term recovery, for the fatigue
does not interferes with the development of speed (Whyte, 2013). The greatest
advantage of an athlete is getting a score in a fraction of a second. An effective speeding
program may play an important role in their success (Brown & Ferino, 2011). Plyometric
exercises accompanied by speeding exercises improve muscle function, explosive power,
and the athletes' performance more than conventional plyometric training (Vascovi &
Canavan, 2004). Kumar (2012) showed plyometric and resistance trainings for 3 days a
week and 6 weeks long developed Taekwondo boys' power. As well, Jothi et al (2010) in
7 weeks of combined training (strength - plyometric) observed significant increase in the
maximum strength in students aged 20-22.
Thomas et al (2009) studied plyometric training's effectiveness on strength and agility of
young footballers that indicated 6 weeks of training significantly empowered their
strength and agility. Rimmer and Sleveret (2000) studied about the effect of plyometric speed exercises on the speed of 40 meter runners and resulted that both methods of
exercise improved significantly their speed, but there was not any significant difference
between two groups under study. Therefore, given the limited research undertaken on
the work of Karate boys and especially the effects of combined training, the purpose of
this study is considering the effect of combined training on strength, speed, power and
agility of karateka boys.
MATERIALS AND METHODS
In the present Semi- experimental study 36 karateka from 14 to 18 years in Rasht
volunteered to participate as subjects. In the first session, participants filled a consent
form, then the way each stage of research including the initial test, the combination
exercise program, and the final test were explained to participants. Participants' weight
and height were recorded using a tape measure and a digital scale. They took leg press
to measure lower body strength; 45 m run to evaluate velocity, Sargent jump test to
measure explosive power and agility was tested through Illinois agility test. Afterwards,
the participants were randomly assigned to either a control group (n=18) or an
experimental group (n=18). Finally, subjects in the experimental group 6 weeks, 3
sessions per week for 30 to 45 minutes exercised in the allocated time. After six weeks
of combined plyometric- speed training a post-test similar to pre-test was performed.
Procedure
At the beginning combined plyometric-speed exercises started with low velocity as
hopscotch and jumping up, accompanied by some easy jumps and soft speedy runs;
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Res. J. Sport. Sci. Vol., 2 (2), 38-44, 2014
followed by deep jumps, jump over the cones and boxes and fast sprints. Intensity
improved through increasing altitude, distance, and frequency. The experimental group
did the plyometric- speed trainings as well as their routine karate workouts. But the
control group did the regular karate trainings. To increase the intensity in speed
exercises the number of repetitions and the distance of sprints was added. So that the
running began with 45 m with 3 repeaters and increased at the end of 6 weeks to 6 reps
Run 100 meters. To increase the intensity of plyometric movements such as jumping
and adding the number of occurrences were employed. Plyometric movements involved
jumping bouncer party accessories, jumping over cones, skills hexagonal vertical jump.
Statistical analysis
In the present study variables are described by descriptive statistics and inferential
statistics were used to analyze the findings. According to the number of the groups and
type of study to check the normality of the distribution the Kolmogorov Smirnov test was
used, then after making sure of the normality of the data, to compare changes within
group in pretest and posttest a dependent t-test was conducted and to compare the
conflict of two groups an independent t-test was run. In regard to reject the null
hypothesis the level of significance was 0.05.
RESULTS
The findings indicate that plyometric-speed training had significant effect on karateka
boys' power, strength, and agility. Also there was a significant difference between the
results of variables' pretest and posttest. But there was not a significant difference in
pretest posttest of speed. Also there was no significant difference between the
experimental and control group.
Table1. Comparing the strength in pretest and posttest of both groups.
N
Mean
SD
Pret
est
18
98.88
3.78
Post
test
18
120.21
3.72
Pret
est
18
100.29
3.34
Post
test
18
115.57
2.51
Experimenta
l group
36
109.54
3.20
Control
group
36
107.93
3.70
Control
group
Experimenta
l group
40
Strength
(Kg)
Strength
t
df
Sig.
-1.097
17
2.88
-7.025
17
0.00
-4.76
70
6.35
Res. J. Sport. Sci. Vol., 2 (2), 38-44, 2014
As is seen in table 1 comparing the results showed that the strength of the participants
in posttest significantly outperformed their pretest. In contrast, the control group's
participants showed no significant change. Proceeding investigation of the results of ttest shows a comparison of the significant difference in experimental and control groups.
Table 2. Comparing the speed in pretest and posttest of both groups.
SD
t
df
Sig.
5.53
2.36
2.289
17
0.35
18
5.45
1.87
Pretest
18
5.16
0.91
4.694
17
0.00
Posttest
18
5.08
0.62
Experimental
group
36
5.12
0.87
-9.628
70
0.00
Control
group
36
5.49
2.14
Control
group
Speed
Experimental
group
Speed
N
M
Pretest
18
Posttest
Since it is shown in the table 2 the results of the dependent t-test showed that the
participants speed in both experimental and control groups have outperformed but it was
not significant. As the investigation went on the results of the independent t-test shows
that by comparing the differences between two groups' results there was no significant
difference between the outcomes.
Table 3. Comparing the power in pretest and posttest of both groups.
Control group
Power
Pretest
N
M
18
772.83
SD
t
1.63
df
Sig.
17
1.21
115.89
Posttest
18
761.22
97.17
Pretest
18
811.00
176.42
Posttest
18
924.72
153.81
Experimental
group
36
867.86
173.02
Control group
36
867.02
105.57
Experimental
group
Power
-8.72
17
1.21
2.98
70
0.04
Seeing in table 3 the results of dependent t-test indicates that the power of the
experimental participants has significantly outperformed in posttest. As well, control
group's power became better. Then the result of the independent t-test indicates that
there has been a significant difference between the two groups.
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Res. J. Sport. Sci. Vol., 2 (2), 38-44, 2014
Table 4. Comparing the agility in pretest and posttest of both groups.
N
M
Pretest
18
16.56
6.57
Posttest
18
16.50
6.35
Pretest
18
16.44
6.01
Posttest
18
16.00
7.32
Experimental
group
36
16.22
6.97
Control group
36
16.53
6.38
Control group
Experimental
group
Agility
Agility
SD
t
df
Sig.
1.39
17
1.83
4.93
17
0.00
-1.96
17
0.53
The result of the dependent t-test as shown in table 4 indicates that the agility of the
experimental participants has significantly outperformed in the posttest. Instead, the
difference in the control group was not significant. Then, the independent t-test result
shows comparing the outcome of the two groups there is a significant difference between
them.
DISCUSSION AND CONCLUSION
The results of the strength showed that the strength of the experimental group's
participants in posttest was significantly higher than pretest. Also, comparing control
group and the experimental group's outcomes indicate a significant difference between
the two groups' results. The studies of Kumar et al (2012) and Milic et al (2008) are in
agreement with the results of present study. In contrast, the lack of correlation was
observed between the present study and Cronin et al (2005), Brown et al (2007). The
lack of correlation with these investigations is according to their training volume.
Functional adaptations from targeted plyometric exercises have neural origin, and it
seems likely that exercise causes more motor units recruitment or faster neural firing
(Felici, 2006). In addition, due to the actions such as jump landing, jump by moving in
the opposite direction, jump off and jump combinations increases the person's ability of
muscle tension, which can lead to an increase in the maximum amount of power (SáezSáez et al., 2010).
Speed: The results of the present study showed that the speed of the participants in
both control and experimental groups has become better but it was not statistically
significant. Likewise, comparing the results of the differences between the two groups
did not show any significant difference between them. The results of this study was in
line with Thomas et al (2009) and Markovic et al (2007), in which investigating different
plyometric parameters did not observe any difference in speed factor. However, the
present outcome is not in line with Chelly et al (2010), who has shown that Plyometric
exercises that demonstrate the use of cyclic stretch - shortening , increases the ability to
run fast. Part of this discrepancy may be due to differences in sample preparation.
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Res. J. Sport. Sci. Vol., 2 (2), 38-44, 2014
According to studies, the higher the individual's level of fitness, the less will be the
change of physical fitness factors following training courses (Klondi et al., 2012).
Power: Investigating the results shows that the experimental participants' power has
become higher in posttest in comparison to pretest. Moreover, control group's
participants' power was significantly higher in posttest. Furthermore, comparing the two
groups of control and experimental there was a significant difference between them and
the experimental groups' participants' outperformed the control group. Most of the
studies about plyometric training on the muscular power, had reported higher
functioning after these kinds of training. The outcome of the present study is in line with
Markovic et al (2007), Shaji et al (2009), Adams et al (1992), and Luebbers and
Potteiger (2003), whom investigated the differences of plyometric protocols on
participants' power, and reported increased results following the training. In contrast,
Brown et al (2007) did not observe any significant difference in their participants' power,
ability to jump, and strength after doing plyometric and weight training. This may be
related to training volume. Because in their study participants did only plyometric
exercises two sessions in a week, while in the present study the exercises were 3
sessions a week and they were accompanied by speedy exercises.
Agility: Considering the outcome of the agility test it was obvious that the agility of
experimental group was significantly raised in the posttest. Conversely, in the control
group the difference was not significant. Besides, comparing the two groups of control
and experimental a significant difference was witnessed between them. Results of this
study are consistent with further studies regarding the effect of plyometric training on
agility. In line with this study are Miller et al (2006), Parson and Jones (1998) and Shaji
et al (2009). No studies in contrast with this result about agility were found. Most of
agility movements require prompt transfer into and out of the muscle in leg extensors
(the cycle performance stretch-shortening). It has been suggested that plyometric
training through increased time the leg's muscle contacts with the ground output power
and efficiency will reduce; hence, there is a positive impact on the agility (Marcovic,
2007).
Among various types of exercises enhancing the capabilities of speed and power,
plyometric training program is a good program, that the evidence shows improves
athletes and non-athletes ‘fitness level. Sprint training combined with plyometric
exercises that involve a greater number of muscle fibers caused by activation of muscle
spindles, and utilization of elastic or elastic properties of muscles, giving rise to different
functional adaptations resulting in better performance and coordinated muscle
(coordination in the muscle's work) and making more explosive charge. This consistency
particularly in sports that require jumping and subsequent tumble is more important.
According to existing study it seems performing concurrent plyometric and speed
training with professional karate sessions can improve important factors of karate. Thus,
coaches and athletes of karate and other kinds of martial arts may use combined
plyometric-speed training accompanied by regular karate exercises.
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