Carlos Henríquez-Olguín

Effect of Vertical, Horizontal, and Combined Plyometric Training on Explosive, Balance, and Endurance Performance of Young Soccer Players

Abstract Ramírez-Campillo, R, Gallardo, F, Henriquez-Olguín, C, Meylan, CMP, Martínez, C, Álvarez, C, Caniuqueo, A, Cadore, EL, and Izquierdo, M. Effect of vertical, horizontal, and combined plyometric training on explosive, balance, and endurance performance of young soccer players. J Strength Cond Res 29(7): 1784–1795, 2015—The aim of this study was to compare the effects of 6 weeks of vertical, horizontal, or combined vertical and horizontal plyometric training on muscle explosive, endurance, and balance performance. Forty young soccer players aged between 10 and 14 years were randomly divided into control (CG; n = 10), vertical plyometric group (VG; n = 10), horizontal plyometric group (HG; n = 10), and combined vertical and horizontal plyometric group (VHG; n = 10). Players performance in the vertical and horizontal countermovement jump with arms, 5 multiple bounds test (MB5), 20-cm drop jump reactive strength index (RSI20), maximal kicking velocity (MKV), sprint, change of direction speed (CODS), Yo-Yo intermittent recovery level 1 test (Yo-Yo IR1), and balance was measured. No significant or meaningful changes in the CG, apart from small change in the Yo-Yo IR1, were observed while all training programs resulted in meaningful changes in explosive, endurance, and balance performance. However, only VHG showed a statistically significant (p ⩽ 0.05) increase in all performance test and most meaningful training effect difference with the CG across tests. Although no significant differences in performance changes were observed between experimental groups, the VHG program was more effective compared with VG (i.e., jumps, MKV, sprint, CODS, and balance performance) and HG (i.e., sprint, CODS, and balance performance) to small effect. The study demonstrated that vertical, horizontal, and combined vertical and horizontal jumps induced meaningful improvement in explosive actions, balance, and intermittent endurance capacity. However, combining vertical and horizontal drills seems more advantageous to induce greater performance improvements.

Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners.

Abstract Ramírez-Campillo, R, Álvarez, C, Henríquez-Olguín, C, Baez, EB, Martínez, C, Andrade, DC, and Izquierdo, M. Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners. J Strength Cond Res 28(1): 97–104, 2014—The purpose of this study was to examine the effect of a short-term plyometric training program on explosive strength and endurance performance in highly competitive middle- and long-distance runners. Athletes were randomly assigned to a control group (CG, n = 18, 12 men) and an explosive strength training group (TG, n = 18, 10 men). Drop jump (DJ) from 20 (DJ20) and 40 cm (DJ40), countermovement jump with arms (CMJA), 20-m sprint time, and 2.4-km endurance run time test were carried out before and after 6 weeks of explosive strength training. Also, the combined standardized performance (CSP) in the endurance and explosive strength test was analyzed. After intervention, the CG did not show any significant change in performance, whereas the TG showed a significant reduction in 2.4-km endurance run time (−3.9%) and 20-m sprint time (−2.3%) and an increase in CMJA (+8.9%), DJ20 (+12.7%), and DJ40 (16.7%) explosive performance. Strength training group also exhibited a significant increase in CSP, although the CG showed significant reduction. We conclude that properly programmed concurrent explosive strength and endurance training could be advantageous for middle- and long-distance runners in their competitive performance, especially in events characterized by sprinting actions with small time differences at the end of the race.

Effect of Unilateral, Bilateral, and Combined Plyometric Training on Explosive and Endurance Performance of Young Soccer Players

Abstract Ramírez-Campillo, R, Burgos, CH, Henríquez-Olguín, C, Andrade, DC, Martínez, C, Álvarez, C, Castro-Sepúlveda, M, Marques, MC, and Izquierdo, M. Effect of unilateral, bilateral, and combined plyometric training on explosive and endurance performance of young soccer players. J Strength Cond Res 29(5): 1317–1328, 2015—The aim of the study was to compare the effects of bilateral, unilateral, or combined bilateral and unilateral plyometric training (PT) on muscle power output, endurance, and balance performance adaptations in young soccer players. Four groups of young soccer players (age 11.4 ± 2.2 years) were divided into control group (CG; n = 14), bilateral group (BG; n = 12), unilateral group (UG; n = 16), and bilateral + unilateral group (B + UG; n = 12). Players were measured in unilateral and bilateral countermovement jump with arms, 5 multiple bounds test, 20-cm drop jump reactive strength index, maximal kicking velocity, sprint and agility test time, endurance, and balance performance. The PT was applied during 6 weeks, 2 sessions per week, for a total of 2,160 jumps. After intervention, all PT groups showed a statistically significant (p ⩽ 0.05) change in all performance measures, with no statistically significant differences between treatments. Among the 21 performance measures, the B + UG showed a significantly (p ⩽ 0.05) higher performance change in 13 of them vs. the CG, whereas the UG and BG showed only 6 and 3, respectively. The current study showed that bilateral, unilateral, and combined bilateral and unilateral PT ensured significant improvement in several muscular power and endurance performance measures in young soccer players. However, the combination of unilateral and bilateral drills seems more advantageous to induce superior performance improvements.

The Effects of Interday Rest on Adaptation to 6 Weeks of Plyometric Training in Young Soccer Players

Abstract Ramírez-Campillo, R, Meylan, CMP, Álvarez-Lepín, C, Henriquez-Olguín, C, Martinez, C, Andrade, DC, Castro-Sepúlveda, M, Burgos, C, Baez, EI, and Izquierdo, M. The effects of interday rest on adaptation to 6 weeks of plyometric training in young soccer players. J Strength Cond Res 29(4): 972–979, 2015—The purpose of this study was to determine the effects of short-term plyometric training interposed with 24 or 48 hours of rest between training sessions on explosive and endurance adaptations in young soccer players. A total of 166 players, between 10 and 17 years of age, were randomly divided into 3 groups: a control group (CG; n = 55) and 2 plyometric training groups with 24 hours (PT24; n = 54) and 48 hours (PT48; n = 57) of rest between training sessions. Before and after intervention, players were measured in squat jump, countermovement jump, 20 (RSI20) cm drop jump reactive strength index, broad long jump, 20-m sprint time, 10 × 5-m agility time, 20-m multistage shuttle run test, and sit-and-reach test. The plyometric training program was applied during 6 weeks, 2 sessions per week, with a load from 140 to 260 jumps per session, replacing some soccer-specific drills. After intervention, the CG did not show significant performance changes. PT24 and PT48 groups showed a small-to-moderate significant improvement in all performance tests (p < 0.001), with no differences between treatments. Although it has been recommended that plyometric drills should not be conducted on consecutive days, the study shows that plyometric training applied twice weekly on consecutive or nonconsecutive days results in similar explosive and endurance adaptations in young male soccer players.The purpose of this study was to determine the effects of short-term plyometric training interposed with 24 or 48 hours of rest between training sessions on explosive and endurance adaptations in young soccer players. A total of 166 players, between 10 and 17 years of age, were randomly divided into 3 groups: a control group (CG; n = 55) and 2 plyometric training groups with 24 hours (PT24; n = 54) and 48 hours (PT48; n = 57) of rest between training sessions. Before and after intervention, players were measured in squat jump, countermovement jump, 20 (RSI20) cm drop jump reactive strength index, broad long jump, 20-m sprint time, 10 × 5-m agility time, 20-m multistage shuttle run test, and sit-and-reach test. The plyometric training program was applied during 6 weeks, 2 sessions per week, with a load from 140 to 260 jumps per session, replacing some soccer-specific drills. After intervention, the CG did not show significant performance changes. PT24 and PT48 groups showed a small-to-moderate significant improvement in all performance tests (p < 0.001), with no differences between treatments. Although it has been recommended that plyometric drills should not be conducted on consecutive days, the study shows that plyometric training applied twice weekly on consecutive or nonconsecutive days results in similar explosive and endurance adaptations in young male soccer players.

Effects of plyometric training on maximal-intensity exercise and endurance in male and female soccer players

Abstract In a randomised controlled trial design, effects of 6 weeks of plyometric training on maximal-intensity exercise and endurance performance were compared in male and female soccer players. Young (age 21.1 ± 2.7 years) players with similar training load and competitive background were assigned to training (women, n = 19; men, n = 21) and control (women, n = 19; men, n = 21) groups. Players were evaluated for lower- and upper-body maximal-intensity exercise, 30 m sprint, change of direction speed and endurance performance before and after 6 weeks of training. After intervention, the control groups did not change, whereas both training groups improved jumps (effect size (ES) = 0.35–1.76), throwing (ES = 0.62–0.78), sprint (ES = 0.86–1.44), change of direction speed (ES = 0.46–0.85) and endurance performance (ES = 0.42–0.62). There were no differences in performance improvements between the plyometric training groups. Both plyometric groups improved more in all performance tests than the controls. The results suggest that adaptations to plyometric training do not differ between men and women.

Effect of Progressive Volume-Based Overload During Plyometric Training on Explosive and Endurance Performance in Young Soccer Players.

Abstract Ramírez-Campillo, R, Henríquez-Olguín, C, Burgos, C, Andrade, DC, Zapata, D, Martínez, C, Álvarez, C, Baez, EI, Castro-Sepúlveda, M, Peñailillo, L, and Izquierdo, M. Effect of progressive volume-based overload during plyometric training on explosive and endurance performance in young soccer players. J Strength Cond Res 29(7): 1884–1893, 2015—The purpose of the study was to compare the effects of progressive volume-based overload with constant volume-based overload on muscle explosive and endurance performance adaptations during a biweekly short-term (i.e., 6 weeks) plyometric training intervention in young soccer players. Three groups of young soccer players (age 13.0 ± 2.3 years) were divided into: control (CG; n = 8) and plyometric training with (PPT; n = 8) and without (NPPT; n = 8) a progressive increase in volume (i.e., 16 jumps per leg per week, with an initial volume of 80 jumps per leg each session). Bilateral and unilateral horizontal and vertical countermovement jump with arms (CMJA), 20-cm drop jump reactive strength index (RSI20), maximal kicking velocity (MKV), 10-m sprint, change of direction speed (CODS), and Yo-Yo intermittent recovery level 1 test (Yo-Yo IR1) were measured. Although both experimental groups significantly increased CMJA, RSI20, CODS, and endurance performance, only PPT showed a significant improvement in MKV and 10-m sprint time. In addition, only PPT showed a significantly higher performance improvement in jumping, MKV, and Yo-Yo IR1 compared with CG. Also, PPT showed higher meaningful improvement compared with NPPT in all (except 1) jump performance measures. Furthermore, although PPT involved a higher total volume compared with NPPT, training efficiency (i.e., percentage change in performance/total jump volume) was similar between groups. Our results show that PPT and NPPT ensured significant improvement in muscle explosive and endurance performance measures. However, a progressive increase in plyometric training volume seems more advantageous to induce soccer-specific performance improvements.

Pueden ocho semanas de ejercicio físico combinado normalizar marcadores metabólicos de sujetos hiperglicémicos y dislipidémicos

PROPOSITO: Metodologias de actividad fisica de corta duracion han probado un rol en la mejora de alteraciones metabolicas como insulino resistencia (IR) e hiperglicemia. OBJETIVO: Investigar los efectos de un programa de 8 semanas de ejercicio fisico combinado en los niveles de IR y lipidos plasmaticos de mujeres sanas, con hiperglicemia e hipercolesterolemia. Un objetivo adicional fue analizar los efectos de la intervencion en la composicion corporal, presion arterial y rendimiento fisico aerobico. METODOS: Nosotros estudiamos 38 sujetos con alteracion metabolica, asignados a uno de cuatro grupos; hiper-glicemicos (HG, n= 9), hiper-colesterolemicos (HC, n= 10), hiper-glicemicos/hiper-colesterolemicos (HG/HC, n= 9) y sujetos sanos (SANOS, n= 10), quienes realizaron un programa corto de ejercicio fisico combinado durante 8 semanas. RESULTADOS: La glicemia disminuyo significativamente (P<0,01) en HG -12% e HG/HC -14%. La insulina se redujo significativamente (P<0,05) en todos los grupos en rango -26,5 a 37%. El HOMAIR disminuyo en todos los grupos en rango -29 a 40%. No se registraron cambios significativos en el C-LDL en ninguno de los grupos. CONCLUSIONES: Ocho semanas de ejercicio fisico combinado disminuyen los niveles de insulino resistencia, y mejoran el rendimiento fisico aerobico de mujeres sanas y con hiperglicemia e hipercolesterolemia.BACKGROUND Short term physical training programs may improve insulin resistance and hyperglycemia. AIM To assess the effects of eight weeks of combined exercise program on serum lipids and glycemic level in women with hyperglycemia and hypercholesterolemia. PATIENTS AND METHODS Ten healthy women, nine women with hyperglycemia, ten with hypercholesterolemia and nine with hyperglycemia/hypercholesterolemia were studied. Participants were subjected to eight weeks into a program of combined physical exercise (high intensity interval + resistance training). RESULTS Fasting glycemia decreased by 12 and 14% in hyperglycemic and hyperglycemic/hypercholesterolemic participants, respectively. Serum insulin decreased in all groups in a range from 27 to 37%. HOMA IR for insulin resistance decreased similarly. A significant decrease in TC and TG was observed only in those altered baseline subjects. CONCLUSIONS Eight weeks of combined physical exercise had a favorable effect on insulin resistance in this group of women.

Respuestas metabólicas inducidas por ejercicio físico de alta intensidad en mujeres sedentarias con glicemia basal alterada e hipercolesterolemia

were assigned to four groups, according to their metabolic profile; hyperglycemia (H, n = 12), hyperglycemia/hypercholesterolemia (HH, n = 13), normoglycemia (N, n = 10) and normoglycemia/hypercholesterolemia (NH, n = 11). For 12 weeks and five days per week, subjects performed seven intervals of high intensity training (20 to 30 seconds) during a training session of 20 minutes. Anthropometric (body weight, body mass index (BMI), waist circumfe-rence) and metabolic variables (glucose, total cholesterol, LDL, HDL and TG) were measured at baseline, at 6 and 12 weeks of intervention.BACKGROUND High intensity training could be an effective way of improving health on individuals at high metabolic risk. AIM To investigate the effects of a high intensity training intervention on metabolic-related markers in sedentary women at high metabolic risk. MATERIAL AND METHODS Forty six sedentary women with a body mass index (BMI) over 25 kg/m² were assigned to four groups, according to their metabolic profile; hyperglycemia (H, n = 12), hyperglycemia/hypercholesterolemia (HH, n = 13), normoglycemia (N, n = 10) and normoglycemia/hypercholesterolemia (NH, n = 11). For 12 weeks and five days per week, subjects performed seven intervals of high intensity training (20 to 30 seconds) during a training session of 20 minutes. Anthropometric (body weight, body mass index (BMI), waist circumference) and metabolic variables (glucose, total cholesterol, LDL, HDL and TG) were measured at baseline, at 6 and 12 weeks of intervention. RESULTS BMI and waist circumference decreased significantly after 12 weeks of intervention. Similarly, glucose decreased significantly after 12 weeks of intervention in all groups. The reduction was of higher magnitude in those groups with hyperglycemia (H = -16%, HH = -22%, N = -7,5%, NH = -9,6%). However, lipid profile (TG, total cholesterol, LDL and HDL) improved significantly only in the hypercholesterolemic groups. CONCLUSIONS Physical activity programs incorporating high intensity training can improve glucose and lipid profile in women with metabolic disorders. Moreover, this benefit is greatest in those individuals with highest metabolic burden.

Effects of general, specific and combined warm-up on explosive muscular performance

The purpose of this study was to compare the acute effects of general, specific and combined warm-up (WU) on explosive performance. Healthy male (n = 10) subjects participated in six WU protocols in a crossover randomized study design. Protocols were: passive rest (PR; 15 min of passive rest), running (Run; 5 min of running at 70% of maximum heart rate), stretching (STR; 5 min of static stretching exercise), jumping [Jump; 5 min of jumping exercises – 3x8 countermovement jumps (CMJ) and 3x8 drop jumps from 60 cm (DJ60)], and combined (COM; protocols Run+STR+Jump combined). Immediately before and after each WU, subjects were assessed for explosive concentric-only (i.e. squat jump – SJ), slow stretch-shortening cycle (i.e. CMJ), fast stretch-shortening cycle (i.e. DJ60) and contact time (CT) muscle performance. PR significantly reduced SJ performance (p =0.007). Run increased SJ (p =0.0001) and CMJ (p =0.002). STR increased CMJ (p =0.048). Specific WU (i.e. Jump) increased SJ (p =0.001), CMJ (p =0.028) and DJ60 (p =0.006) performance. COM increased CMJ performance (p =0.006). Jump was superior in SJ performance vs. PR (p =0.001). Jump reduced (p =0.03) CT in DJ60. In conclusion, general, specific and combined WU increase slow stretch-shortening cycle (SSC) muscle performance, but only specific WU increases fast SSC muscle performance. Therefore, to increase fast SSC performance, specific fast SSC muscle actions must be included during the WU.

Regional fat changes induced by localized muscle endurance resistance training

Abstract Ramírez-Campillo, R, Andrade, DC, Campos-Jara, C, Henríquez-Olguín, C, Alvarez-Lepín, C, and Izquierdo, M. Regional fat changes induced by localized muscle endurance resistance training. J Strength Cond Res 27(8): 2219–2224, 2013—The purpose of this study was to examine the effects of a localized muscle endurance resistance training program on total body and regional tissue composition. Seven men and 4 women (aged 23 ± 1 years) were trained with their nondominant leg during 12 weeks, 3 sessions per week. Each session consisted of 1 set of 960–1,200 repetitions (leg press exercise), at 10–30% 1 repetition maximum. Before and after training, body mass, bone mass, bone mineral density (BMD), lean mass, fat mass, and fat percentage were determined by dual-emission x-ray absorptiometry. Energy intakes were registered using a food recall questionnaire. At the whole-body level, body mass, bone mass, BMD, lean mass, or body fat percentage were not significantly changed. However, body fat mass significantly decreased by 5.1% (preexercise: 13.5 ± 6.3 kg; postexercise: 12.8 ± 5.4 kg, p < 0.05). No significant changes in bone mass, lean mass, fat mass, or fat percentage were observed in both the control and trained leg. A significant (p < 0.05) decrease in fat mass was observed in the upper extremities and trunk (10.2 and 6.9%, respectively, p < 0.05). The reduction of fat mass in the upper extremities and trunk was significantly greater (p < 0.05) than the fat mass change observed in the trained leg but not in the control leg. No significant changes were observed in energy intake pre- and postexercise intervention (2,646 ± 444 kcal·d−1 and 2,677 ± 617 kcal·d−1, respectively). In conclusion, the training program was effective in reducing fat mass, but this reduction was not achieved in the trained body segment. The present results expand the limited knowledge available about the plastic heterogeneity of regional body tissues when a localized resistance training program is applied.