Two kinds of jump training, two different adaptations.
Two-way ballistic and jump squat training both improve explosive strength in highly trained sprinters, but through different neuromuscular pathways: ballistic training enhances early-phase force production with greater vastus lateralis activation during take-off, whilst jump squat training preferentially improves reactive strength.
What they did
Forty highly trained male sprinters were randomised to six weeks of either two-way ballistic training or jump squat training.
What they found
Both improved explosive strength, but through different neuromuscular pathways — the ballistic work enhanced early-phase force production.
What it actually shows
RCT in 40 highly trained male sprinters only; 6-week intervention; unclear whether findings generalise to other populations or training contexts.
RCT · Scand J Med Sci Sports
Where it fits
A reminder that 'what builds power' can depend on which phase of force production a sport actually needs; whether this generalises beyond elite sprinters is untested.
The source
DOI: 10.1111/sms.70333
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