The Open Sports Sciences Journal

ISSN: 1875-399X ― Volume 13, 2020

Effects of Traditional Strength Training Versus Jump Training on Muscular Fitness among Physically Inactive and Sedentary Young Adults

Maximiliano A. Torres-Banduc1, Rodrigo Ramirez-Campillo2, *, Felipe García-Pinillos3, Antonio García-Hermoso4, 5, Jason Moran7, Daniel Jerez-Mayorga6
1 Escuela de Kinesiología, Facultad de Ciencias de la Salud, Universidad de Las Américas, Viña Del Mar, Chile.
2 Laboratory of Human Performance. Quality of Life and Wellness Research Group. Department of Physical Activity Sciences. Universidad de Los Lagos. Osorno, Chile.
3 Departamento de Educación Física, Deportes y Recreación. Universidad de La Frontera, Temuco, Chile.
4 Navarrabiomed, Complejo Hospitalario de Navarra (CHN), Universidad Pública de Navarra (UPNA), IdiSNA, Pamplona, Spain
5 Laboratorio de Ciencias de la Actividad Física, el Deporte y la Salud, Universidad de Santiago de Chile, USACH, Santiago, Chile.
6 Facultad de Ciencias de la Rehabilitación, Universidad Andrés Bello, Santiago, Chile.
7 Department of Sport, Rehabilitation and Exercise Sciences, University of Essex, Colchester, United Kingdom.



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.

Article Information

Identifiers and Pagination:

Year: 2020
Volume: 13
First Page: 12
Last Page: 19
Publisher Id: TOSSJ-13-12
DOI: 10.2174/1875399X02013010012

Article History:

Received Date: 04/12/2019
Revision Received Date: 15/01/2020
Acceptance Date: 16/01/2020
Electronic publication date: 21/04/2020
Collection year: 2020

© 2020 Torres-Banduc et al.

open-access license: This is an open access article distributed under the terms of the Creative Commons Attribution 4.0 International Public License (CC-BY 4.0), a copy of which is available at: This license permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited.

* Address correspondence to this author at the Department of Physical Activity Sciences. University of Los Lagos. Osorno, Chile. Av. Fuchslocher n° 1305. Tel: +56 64 333329. Whatsapp +56 951399868. E-mail:

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