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THE EFFECTS OF STRENGTH TRAINING ON JUMP PERFORMANCE, STRENGTH, AND ENDURANCE PERFORMANCE IN COLLEGIATE RUNNERS.

Abstract

PURPOSE: To discover if strength training has a positive or negative effect on jump, endurance performance, and overall strength in collegiate runners. METHODS: A randomized controlled trial was conducted involving 20 participants who are currently collegiate runners, aged 18-22. This cohort was divided into two groups: a strength training group and a control group (C: 5F, 5M & E: 5F, 5M). Over 4 weeks, the strength training group supplemented their regular running routines with twice-weekly resistance exercises, while the control group continued their standard running regimen. Pre- and post-intervention assessments included vertical jump and peak absolute power (W) measured using Delta force plates, maximal strength (using one-repetition max in bench press), and endurance performance (measuring resting and max heart rates after a five-minute bike). RESULTS: The experimental group’s vertical jump performance showed a 7.27 percent mean increase, peak absolute power showed a 5.9 percent mean increase, Bench press 1-RM showed a mean increase of 7 pounds, and endurance showed a mean decrease in heart rate after a 5-minute bike, likely due to being in a competition season. Results showed that there was an increase in jump performance and strength, but a lack of statistical significance showing an increase in endurance performance, while the control group did not show statistically significant improvement or regression. CONCLUSION: The study concludes that introducing a twice-weekly strength training routine into collegiate runners’ training has a positive effect on strength and jump performance, but no significant effect on endurance performance. These findings suggest that incorporating strength training into collegiate running programs improves overall strength, peak absolute power, and jump performance. Such training may benefit runners by improving overall athleticism, particularly in explosive starts and sprint phases, without compromising endurance.

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