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Effects of intermittent sprint and plyometric training on endurance run performance
Author
Lum, Danny Wan Yin
Supervisor
Barbosa, Tiago M.
Tan, Frankie Hun Yau
Abstract
Recent studies have shown that explosive strength training like plyometric training was effective in improving leg stiffness, muscle power, running economy (RE) and endurance run performance. Intermittent sprint training has been shown to have similar neuromuscular adaptations as plyometric training. However, effects of intermittent sprint training on endurance run performance has not been studied. Therefore, the aim of this study was to compare the effects of intermittent sprint training and plyometric training on endurance run performance.
Sixteen moderately trained distance runners were recruited from various local running clubs were required to complete two preliminary testing sessions before proceeding to the intervention training sessions. The first preliminary testing session included a graded exercise test on motorised treadmill to determine each subject’s maximum oxygen consumption (VO2max), RE, leg stiffness (kleg) and vertical stiffness (kvert) at 10 km/h and 12 km/h, ultrasound scan to determine vastus lateralis muscle thickness (VLO). The second preliminary included a countermovement jump test to determine jump height, peak power and relative peak power, and a 10km time trial. Participants were randomly assigned to either the intermittent sprint (Spr) or the plyometric (Ply) training group. The Spr had to complete 12-16 repetitions of 30-50 m sprints each session. The Ply had to complete various jumping exercises that amount to a total of 80-120 jumps per session. Both intervention training took place twice per week over six weeks. During the intervention period, participants were instructed to continue with their usual endurance run training. Upon completion of the intervention training, the participants had to complete the post-tests which were the same as preliminary tests.
The results showed that there were no significant pre- and post-test differences in VO2max, RE, kleg and kvert at 10 km/h and 12 km/h, and VLO for both groups. Both groups showed significant reductions with large effect sizes in the 10 km run time from pre- to post-training. (Spr: 52:13 ± 9:12 vs 50:27 ± 8:11 min; p=0.04; ES=1.3, Ply: 50:48 ± 2:06 vs 48:56 ± 8:11 min; p=0.03; ES=1.3) despite a significant reduction in training mileage between pre- and during intervention period (Spr: 30.3 ± 15.2 vs 27.8 ± 15.5 km; p=0.03; ES=0.2 Ply: 26.0 ± 8.0 vs 21.0 ± 10.6 km; p=0.006; ES=0.5). There were no differences between groups for pre- and post-test peak power, relative peak power and jump height. Post-test result for peak power shows significant and large improvement after training for both groups (Spr: 3241 ± 155 vs 3330 ± 167 W; p=0.001; ES=2.6, Ply: 3100 ± 249 vs 3259 ± 243 W; p=0.02; ES=1.5). There was also significant improvement in relative peak power for both groups (Spr: 47.6± 6.3 vs 48.9± 6.6 W/kg; p=0.007; ES=0.2, Ply: 48.9± 5.4 vs 51.2± 5.2 W/kg; p=0.02; ES=0.4). There was a moderate inverse correlation between 10 km run time and relative peak power (r=-0.4, p=0.01).
The current study showed that intermittent sprint and plyometric training resulted in improved 10 km run performance despite decreased weekly training mileage due to participants’ busy work schedule and bad weather condition. This was accompanied by an improvement in muscular power. The improved running performance was most likely due to an improvement in muscular power, as there was a moderate correlation between relative peak power and 10 km run performance.
Sixteen moderately trained distance runners were recruited from various local running clubs were required to complete two preliminary testing sessions before proceeding to the intervention training sessions. The first preliminary testing session included a graded exercise test on motorised treadmill to determine each subject’s maximum oxygen consumption (VO2max), RE, leg stiffness (kleg) and vertical stiffness (kvert) at 10 km/h and 12 km/h, ultrasound scan to determine vastus lateralis muscle thickness (VLO). The second preliminary included a countermovement jump test to determine jump height, peak power and relative peak power, and a 10km time trial. Participants were randomly assigned to either the intermittent sprint (Spr) or the plyometric (Ply) training group. The Spr had to complete 12-16 repetitions of 30-50 m sprints each session. The Ply had to complete various jumping exercises that amount to a total of 80-120 jumps per session. Both intervention training took place twice per week over six weeks. During the intervention period, participants were instructed to continue with their usual endurance run training. Upon completion of the intervention training, the participants had to complete the post-tests which were the same as preliminary tests.
The results showed that there were no significant pre- and post-test differences in VO2max, RE, kleg and kvert at 10 km/h and 12 km/h, and VLO for both groups. Both groups showed significant reductions with large effect sizes in the 10 km run time from pre- to post-training. (Spr: 52:13 ± 9:12 vs 50:27 ± 8:11 min; p=0.04; ES=1.3, Ply: 50:48 ± 2:06 vs 48:56 ± 8:11 min; p=0.03; ES=1.3) despite a significant reduction in training mileage between pre- and during intervention period (Spr: 30.3 ± 15.2 vs 27.8 ± 15.5 km; p=0.03; ES=0.2 Ply: 26.0 ± 8.0 vs 21.0 ± 10.6 km; p=0.006; ES=0.5). There were no differences between groups for pre- and post-test peak power, relative peak power and jump height. Post-test result for peak power shows significant and large improvement after training for both groups (Spr: 3241 ± 155 vs 3330 ± 167 W; p=0.001; ES=2.6, Ply: 3100 ± 249 vs 3259 ± 243 W; p=0.02; ES=1.5). There was also significant improvement in relative peak power for both groups (Spr: 47.6± 6.3 vs 48.9± 6.6 W/kg; p=0.007; ES=0.2, Ply: 48.9± 5.4 vs 51.2± 5.2 W/kg; p=0.02; ES=0.4). There was a moderate inverse correlation between 10 km run time and relative peak power (r=-0.4, p=0.01).
The current study showed that intermittent sprint and plyometric training resulted in improved 10 km run performance despite decreased weekly training mileage due to participants’ busy work schedule and bad weather condition. This was accompanied by an improvement in muscular power. The improved running performance was most likely due to an improvement in muscular power, as there was a moderate correlation between relative peak power and 10 km run performance.
Date Issued
2016
Call Number
GV1062 Lum
Date Submitted
2016