Effects of plyometric training on muscular power and sports performance: a meta-analysis
Saez de Villarreal E, et al.
High-confidence evidence from multiple solid studies
Summary
A meta-analysis evaluating the effects of plyometric training (SSC-based jump training: depth jumps, bounding, etc.) on muscular power, vertical jump height, and sprint performance. Significant improvements in vertical jump, running speed, and agility were confirmed.
Key findings
- 1
Vertical jump height improved by an average of 4.7% (ES d = 0.87)
- 2
Sprint times (10–40 m) significantly improved
- 3
Agility (direction-change speed) performance also improved
- 4
Effects emerge with 2–3 sessions/week over 6–10 weeks, further amplified when combined with strength training
Related supplements
PR
CreatineView in official storeImproved high-intensity, repeated-effort performance
Beta-AlanineView in official storeImproved performance during 1–4 minute high-intensity exercise
The links below include affiliate links (PR).
Related research
A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy
Sports Medicine, 2015
筋トレ開始後の骨格筋タンパク質合成の変化と筋肥大への寄与をタイムライン別に整理したレビュー。初期（1〜4週）は神経系適応が主体で筋タンパク合成も一時的に損傷修復に向かう。構造的な筋肥大（筋横断面積の拡大）は継続的なトレーニングにより数週後から段階的に進む。
Effects of resistance training on bone mineral density: a meta-analysis
British Journal of Sports Medicine, 2015
A pooled analysis of RCTs examining the effects of resistance training on bone mineral density (BMD) at the spine, hip, and femoral neck. Significant BMD increases were found at all sites, with particularly large effects in postmenopausal women.
Last checked: