The effects of Traditional Resistance Training (TRT) and Plyometric Jump Training (PJT) had never been compared in participants that are both sedentary and physically inactive. Results derived from such research may allow important practical applications.


The aim of this study was to compare the effects of 4-weeks of TRT versus PJT programs on the muscular fitness of sedentary and physically inactive participants.


Baseline and follow-up tests included the assessment of Squat Jump (SJ), Countermovement Jump (CMJ), elastic index, and maximal strength of the knee extensors (MVS). Males and females (age range, 18-29 years) were randomly assorted into a control group (CG, n=11), TRT (n=8), and PJT groups (n=9). The TRT program emphasized slow-speed movements with free weights. The PJT program emphasized high-speed jump movements without external loads. Both TRT and PJT sessions lasted 30-minutes. Dependent variables were analyzed in separate three (Groups) × two (Time: pre, post) ANOVA, with Bonferroni-adjusted α (p<0.05).


Main effects of time (all p<0.05) were observed for SJ (ηp2 = 0.51), CMJ (ηp2 = 0.33), and MVS (ηp2 = 0.33). Post-hoc analyses revealed similar significant (all p<0.05) improvements in the TRT and PJT groups for SJ (∆, 95%CL, 9.0-22.5%), CMJ (∆, 95%CL, 11.7-24.4%), and MVS (∆, 95%CL, 5.8-21.3%). No significant changes were observed in the control group. No changes were observed for the elastic index.


In otherwise healthy participants that are both physically inactive and sedentary, both TRT and PJT protocols are equally effective in improving the muscular fitness.

Keywords: Human physical conditioning, Resistance training, Stretch-shortening cycle, Athletic performance, Exercise, Plyometric exercise, Exercise therapy, Health.
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