Research article, J Sport Sci Med

The purpose of the study was to determine the effects of 8 weeks of jump squat training on isometric half squat maximal force production (Fmax) and rate of force development over 100ms (RFD100), countermovement jump (CMJ) and squat jump (SJ) height, and 50 m sprint time in moderately trained men. Sixty eight subjects (~21 years, ~180 cm, ~75 kg) were divided into experimental (EXP; n = 36) and control (CON, n = 32) groups. Tests were completed pre-, midand post-training. EXP performed jump squat training 3 times per week using loads that allowed all repetitions to be performed with ≥90% of maximum average power output (13 sessions with 4 sets of 8 repetitions and 13 sessions with 8 sets of 4 repetitions). Subjects were given real-time feedback for every repetition during the training sessions. Significant improvements in Fmax from preto mid(Δ ~14%, p<0.001), and from midto post-training (Δ ~4%, p < 0.001) in EXP were observed. In CON significantly enhanced Fmax from preto mid-training (Δ ~3.5%, p < 0.05) was recorded, but no other significant changes were observed in any other test. In RFD100 significant improvements from preto midtraining (Δ ~27%, p < 0.001), as well as from midto posttraining (Δ ~17%, p < 0.01) were observed. CMJ and SJ height were significantly enhanced from preto mid-training (Δ ~10%, ~15%, respectively, p < 0.001) but no further changes occurred from midto post-training. Significant improvements in 50 m sprint time from preto mid-training (Δ -1%, p < 0.05), and from midto post-training (Δ -1.9%, p < 0.001) in EXP were observed. Furthermore, percent changes in EXP were greater than changes in CON during training. It appears that using jump squats with loads that allow repetitions to be performed ≥90% of maximum average power output can simultaneously improve several different athletic performance tasks in the short-term.