|When plyometrics are involved, trainees usually lose more fat than on regular RT regimen.|
Before we get too excited about the results, let's first take a closer look at what exactly the study participants did or didn't do. What they didn't do was dieting. There is no mention of either the overall energy intake or the intake of particular foods, food groups or macros being limited or controlled.
What was controlled, however, was the supervised power-oriented exercise regimen that included olympic-style weightlifting, traditional weightlifting, plyometrics, supplemental movements as they are done by many people in the gym and a cool down in form of proprioceptive neuromuscular facilitation (PF).
|Table 1: Power-based complex training (PCT) program - Note. RDL = Romanian deadlift; PNF = proprioceptive neuromuscular facilitation (Miller. 2014)|
|Figure 1: Relative changes in body composition (left) and performance parameters (right) after 6 weeks of power-based complex training (Miller. 2014).|
"Both males and females significantly improved upper and lower body strength following the 6-week PCT program: 1) clean [males: +10.47% or +12.53 kg (from 119.70 ± 11.73 to 132.22 ± 10.88 kg, p = 0.001) and females: +19.98% or +8.94 kg (from 44.74 ± 7.34 to 53.67 ± 7.35 kg, p = 0.001)], 2) incline press [males: +8.81% or +9.85 kg (from 111.87 ± 14.36 to 121.72 ± 15.50 kg, p = 0.021) and females: +8.93% or +2.84 kg (from 31.82 ± 4.33 to 34.66 ± 5.75 kg, p = 0.002)], and 3) squat [males: +13.17% or +19.95 kg (from 151.51 ± 16.31 to 171.46 ± 21.92 kg, p = 0.002) and females: +17.44% or +11.1 kg (from 63.64 ± 7.63 to 74.74 ± 10.26 kg, p = 0.001)]. A post-training percent change in clean for females was significantly greater (19.98 vs. 10.47%, p = 0.009) than males, whereas the other post-training percent changes in incline press and squat were not significantly different between males and females." (Miller. 2014)Impressed? Well, this is not the first study to show that women respond particularly well to any type resistance training.
|Cutting W/ Combined Resistance + Specific Plyometric Exercises: 15.7% Less Fat in 7 Weeks | more|
As a frequent SuppVersity reader (shame on you if you are not here every day ;-) you will also know that 10-weeks of a crossfit-based high-intensity helped the male and female participants of a study by Smith et al. (2013) shred 8% body fat - and that despite the fact that they were, unlike the ladies & gents in the study at hand, already at a mean body fat percentage of only 16% (read up on that study)!
- American College of Sports Medicine. "American College of Sports Medicine position stand. Progression models in resistance training for healthy adults." Medicine and science in sports and exercise 41.3 (2009): 687.
- de Lima, C., et al. "Linear and Daily Undulating Resistance Training Periodizations Have Differential Beneficial Effects in Young Sedentary Women." International journal of sports medicine 33.9 (2012): 723.
- Miller, Joshua, Yunsuk Koh, and Chan-Gil Park. "Effects of Power-based Complex Training on Body Composition and Muscular Strength in Collegiate Athletes." American Journal of Sports Science and Medicine 2.5 (2014): 202-207.
- Prestes, Jonato, et al. "Comparison of linear and reverse linear periodization effects on maximal strength and body composition." The Journal of Strength & Conditioning Research 23.1 (2009): 266-274.
- Smith, Michael M., et al. "Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition." The Journal of Strength & Conditioning Research 27.11 (2013): 3159-3172.
- Wilmore, Jack H. "Body composition in sport and exercise: directions for future research." Medicine and Science in Sports and Exercise 15.1 (1982): 21-31.