©Journal of Sports Science and Medicine (2014) 13, 460-468 http://www.jssm.org

Research article

Effects of Instability versus Traditional Resistance Training on Strength, Power and Velocity in Untrained Men José Luis Maté-Muñoz 1 , Antonio J. Monroy Antón 2, Pablo Jodra Jiménez Garnacho-Castaño 3

1

and Manuel V.

1

Department of Physical Activity and Sport Sciences, Alfonso X el Sabio University, Madrid, Spain Department of Physical Activity and Sport Sciences, Francisco de Vitoria University, Madrid, Spain 3 Department of Physiology and Immunology, University of Barcelona, Barcelona, Spain 2

Abstract The purpose of this study was compare the effects of a traditional and an instability resistance circuit training program on upper and lower limb strength, power, movement velocity and jumping ability. Thirty-six healthy untrained men were assigned to two experimental groups and a control group. Subjects in the experimental groups performed a resistance circuit training program consisting of traditional exercises (TRT, n = 10) or exercises executed in conditions of instability (using BOSU® and TRX®) (IRT, n = 12). Both programs involved three days per week of training for a total of seven weeks. The following variables were determined before and after training: maximal strength (1RM), average (AV) and peak velocity (PV), average (AP) and peak power (PP), all during bench press (BP) and back squat (BS) exercises, along with squat jump (SJ) height and counter movement jump (CMJ) height. All variables were found to significantly improve (p

Effects of instability versus traditional resistance training on strength, power and velocity in untrained men.

The purpose of this study was compare the effects of a traditional and an instability resistance circuit training program on upper and lower limb stre...
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