The Effect of a Combined (Plyometric-Sprint) Training Program on Strength, Speed, Power and Agility of Karate-ka Male Athletes

Transcription

1 The Effect of a Combined (Plyometric-Sprint) Training Program on Strength, Speed, Power and Agility of Karate-ka Male Athletes Vol 2 (2): ISSN: Copyright 2014 Maryam Davaran 1*, Alireza Elmieh 1, Hamid Arazi 2 1 Department Of Physical Education and Sport Science, Rasht Branch, Islamic Azad University, Rasht, Iran 2 Department Of Exercise Physiology, Faculty Of Sport Sciences, University Of Guilan, Rasht, Iran * Corresponding author Maryam_davaran@yahoo.com ABSTRACT The aim of the present study was to investigate the effect of 6 weeks of combined training (speed- plyometric) on strength, speed, power and agility of karateka boys. 36 karateka players (age: 16 ± 1.35 years, weights: 61 ± kg and height: 168 ± 8.01 cm) were selected as subject for the present study. All subjects divided randomly in two s (control and training ). The control only performed karate workout routine. But, the training performed karate usual trainings and combined training program (included hops, jumps and speed runs) in 6 weeks and of 3 sessions per week for min. the physical fitness factors included strength, speed, power and agility were measured by 1RM, 45m speed test, Sargent and Illinois tests respectively before and after training period. Independent and dependent t-tests (p 0.05) were used to analysis of results. The results showed that strength, power and agility of Karate-ka players significantly increased after 6 weeks combined training in training s. But, there were no differences between training and control s. Based on the results of present study, Karate-ka players can use plyometric speed combined training program for increase of their strength, power and agility. KEYWORDS Combined Training, Plyometric Training, Physical Fitness. INTRODUCTION In today's world of sports experts seek to use scientific findings to prepare more professional athletes for the national, international and Olympic competitions; in this regard, it seems crucial in championships to take advantage of the best exercise methods chosen by knowledgeable and experienced coaches for professional athletes (Kordi, 2005). Karate is a martial art that requires high fitness. This sport is dependent on maximum levels of strength, speed, power, and agility 38

2 (Mitkle, 2004). In general, to expand these factors exercise may be performed in regular and organized manner; these exercise sessions should provide stimulation for the development of the components of fitness and create a situation to develop the body (Anbary et al., 2012). One of these methods that are popular amongst athletes is plyometric exercising (Vaczi et al., 2013). These exercises contain techniques that increase strength and irritability (Marcovic, 2007). In fact, the plyometric exercise helps to develop the whole nervous-muscle system, and it is a series of fast and powerful movements that include a strong outward contractions followed by a strong inward contraction (Cossor et al., 1999). On the other hand, one of the methods used for fitness is fast workout; fast workouts include short-term sprints of maximum speed and long-term recovery, for the fatigue does not interferes with the development of speed (Whyte, 2013). The greatest advantage of an athlete is getting a score in a fraction of a second. An effective speeding program may play an important role in their success (Brown & Ferino, 2011). Plyometric exercises accompanied by speeding exercises improve muscle function, explosive power, and the athletes' performance more than conventional plyometric training (Vascovi & Canavan, 2004). Kumar (2012) showed plyometric and resistance trainings for 3 days a week and 6 weeks long developed Taekwondo boys' power. As well, Jothi et al (2010) in 7 weeks of combined training (strength - plyometric) observed significant increase in the maximum strength in students aged Thomas et al (2009) studied plyometric training's effectiveness on strength and agility of young footballers that indicated 6 weeks of training significantly empowered their strength and agility. Rimmer and Sleveret (2000) studied about the effect of plyometric - speed exercises on the speed of 40 meter runners and resulted that both methods of exercise improved significantly their speed, but there was not any significant difference between two s under study. Therefore, given the limited research undertaken on the work of Karate boys and especially the effects of combined training, the purpose of this study is considering the effect of combined training on strength, speed, power and agility of karateka boys. MATERIALS AND METHODS In the present Semi- experimental study 36 karateka from 14 to 18 years in Rasht volunteered to participate as subjects. In the first session, participants filled a consent form, then the way each stage of research including the initial test, the combination exercise program, and the final test were explained to participants. Participants' weight and height were recorded using a tape measure and a digital scale. They took leg press to measure lower body strength; 45 m run to evaluate velocity, Sargent jump test to measure explosive power and agility was tested through Illinois agility test. Afterwards, the participants were randomly assigned to either a control (n=18) or an experimental (n=18). Finally, subjects in the experimental 6 weeks, 3 sessions per week for 30 to 45 minutes exercised in the allocated time. After six weeks of combined plyometric- speed training a post-test similar to pre-test was performed. Procedure At the beginning combined plyometric-speed exercises started with low velocity as hopscotch and jumping up, accompanied by some easy jumps and soft speedy runs; 39

3 followed by deep jumps, jump over the cones and boxes and fast sprints. Intensity improved through increasing altitude, distance, and frequency. The experimental did the plyometric- speed trainings as well as their routine karate workouts. But the control did the regular karate trainings. To increase the intensity in speed exercises the number of repetitions and the distance of sprints was added. So that the running began with 45 m with 3 repeaters and increased at the end of 6 weeks to 6 reps Run 100 meters. To increase the intensity of plyometric movements such as jumping and adding the number of occurrences were employed. Plyometric movements involved jumping bouncer party accessories, jumping over cones, skills hexagonal vertical jump. Statistical analysis In the present study variables are described by descriptive statistics and inferential statistics were used to analyze the findings. According to the number of the s and type of study to check the normality of the distribution the Kolmogorov Smirnov test was used, then after making sure of the normality of the data, to compare changes within in pretest and posttest a dependent t-test was conducted and to compare the conflict of two s an independent t-test was run. In regard to reject the null hypothesis the level of significance was RESULTS The findings indicate that plyometric-speed training had significant effect on karateka boys' power, strength, and agility. Also there was a significant difference between the results of variables' pretest and posttest. But there was not a significant difference in pretest posttest of speed. Also there was no significant difference between the experimental and control. Table1. Comparing the strength in pretest and posttest of both s. N Mean SD t df Sig. Strength (Kg) Pret est Post test Experimenta l Strength Pret est Post test Experimenta l

4 As is seen in table 1 comparing the results showed that the strength of the participants in posttest significantly outperformed their pretest. In contrast, the control 's participants showed no significant change. Proceeding investigation of the results of t- test shows a comparison of the significant difference in experimental and control s. Table 2. Comparing the speed in pretest and posttest of both s. N M SD t df Sig. Speed Pretest Posttest Speed Pretest Posttest Since it is shown in the table 2 the results of the dependent t-test showed that the participants speed in both experimental and control s have outperformed but it was not significant. As the investigation went on the results of the independent t-test shows that by comparing the differences between two s' results there was no significant difference between the outcomes. Table 3. Comparing the power in pretest and posttest of both s. N M SD t df Sig. Power Pretest Posttest Power Pretest Posttest Seeing in table 3 the results of dependent t-test indicates that the power of the experimental participants has significantly outperformed in posttest. As well, control 's power became better. Then the result of the independent t-test indicates that there has been a significant difference between the two s. 41

5 Table 4. Comparing the agility in pretest and posttest of both s. N M SD t df Sig. Agility Pretest Posttest Agility Pretest Posttest The result of the dependent t-test as shown in table 4 indicates that the agility of the experimental participants has significantly outperformed in the posttest. Instead, the difference in the control was not significant. Then, the independent t-test result shows comparing the outcome of the two s there is a significant difference between them. DISCUSSION AND CONCLUSION The results of the strength showed that the strength of the experimental 's participants in posttest was significantly higher than pretest. Also, comparing control and the experimental 's outcomes indicate a significant difference between the two s' results. The studies of Kumar et al (2012) and Milic et al (2008) are in agreement with the results of present study. In contrast, the lack of correlation was observed between the present study and Cronin et al (2005), Brown et al (2007). The lack of correlation with these investigations is according to their training volume. Functional adaptations from targeted plyometric exercises have neural origin, and it seems likely that exercise causes more motor units recruitment or faster neural firing (Felici, 2006). In addition, due to the actions such as jump landing, jump by moving in the opposite direction, jump off and jump combinations increases the person's ability of muscle tension, which can lead to an increase in the maximum amount of power (Sáez- Sáez et al., 2010). Speed: The results of the present study showed that the speed of the participants in both control and experimental s has become better but it was not statistically significant. Likewise, comparing the results of the differences between the two s did not show any significant difference between them. The results of this study was in line with Thomas et al (2009) and Markovic et al (2007), in which investigating different plyometric parameters did not observe any difference in speed factor. However, the present outcome is not in line with Chelly et al (2010), who has shown that Plyometric exercises that demonstrate the use of cyclic stretch - shortening, increases the ability to run fast. Part of this discrepancy may be due to differences in sample preparation. 42

6 According to studies, the higher the individual's level of fitness, the less will be the change of physical fitness factors following training courses (Klondi et al., 2012). Power: Investigating the results shows that the experimental participants' power has become higher in posttest in comparison to pretest. Moreover, control 's participants' power was significantly higher in posttest. Furthermore, comparing the two s of control and experimental there was a significant difference between them and the experimental s' participants' outperformed the control. Most of the studies about plyometric training on the muscular power, had reported higher functioning after these kinds of training. The outcome of the present study is in line with Markovic et al (2007), Shaji et al (2009), Adams et al (1992), and Luebbers and Potteiger (2003), whom investigated the differences of plyometric protocols on participants' power, and reported increased results following the training. In contrast, Brown et al (2007) did not observe any significant difference in their participants' power, ability to jump, and strength after doing plyometric and weight training. This may be related to training volume. Because in their study participants did only plyometric exercises two sessions in a week, while in the present study the exercises were 3 sessions a week and they were accompanied by speedy exercises. Agility: Considering the outcome of the agility test it was obvious that the agility of experimental was significantly raised in the posttest. Conversely, in the control the difference was not significant. Besides, comparing the two s of control and experimental a significant difference was witnessed between them. Results of this study are consistent with further studies regarding the effect of plyometric training on agility. In line with this study are Miller et al (2006), Parson and Jones (1998) and Shaji et al (2009). No studies in contrast with this result about agility were found. Most of agility movements require prompt transfer into and out of the muscle in leg extensors (the cycle performance stretch-shortening). It has been suggested that plyometric training through increased time the leg's muscle contacts with the ground output power and efficiency will reduce; hence, there is a positive impact on the agility (Marcovic, 2007). Among various types of exercises enhancing the capabilities of speed and power, plyometric training program is a good program, that the evidence shows improves athletes and non-athletes fitness level. Sprint training combined with plyometric exercises that involve a greater number of muscle fibers caused by activation of muscle spindles, and utilization of elastic or elastic properties of muscles, giving rise to different functional adaptations resulting in better performance and coordinated muscle (coordination in the muscle's work) and making more explosive charge. This consistency particularly in sports that require jumping and subsequent tumble is more important. According to existing study it seems performing concurrent plyometric and speed training with professional karate sessions can improve important factors of karate. Thus, coaches and athletes of karate and other kinds of martial arts may use combined plyometric-speed training accompanied by regular karate exercises. REFERENCES Anbary S, The impact of 8 weeks of doing sports on general health of male employees. Journal of science and studies of Yasooj medicine department

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