Comparison of velocity-based versus percentage-based resistance training on maximum strength,power,jumping,linear sprinting,and change of direction speed in athletes and non-athletes: A systematic review and meta-analysis

Abstract

This systematic review and meta-analysis compared the effects of velocity-based training (VBT) and traditional strength training (TST) on strength, power, jumping ability, linear sprinting, and change of direction (COD) speed performance. Following PRISMA guidelines, 16 controlled trials involving 330 participants were included. Data synthesis used robust variance estimation, moderator effects were tested with the Hotelling–Zhang test, and study quality and evidence certainty were evaluated using the TESTEX and GRADE scales. VBT produced greater improvements than TST in strength (ES = 0.26, p = 0.03), power (ES = 0.30, p = 0.02), and jumping performance (ES = 0.36, p = 0.01), while small, non-significant effects also favored VBT for linear sprinting (ES = 0.33, p = 0.07) and COD speed performance (ES = 0.45, p = 0.07). Additionally, after removing outliers, non-significant effects on power (ES = 0.23, p = 0.08) and strength (ES = 0.22, p = 0.05) performance were detected, suggesting that the results for these variables should be interpreted cautiously. According to GRADE, the certainty of evidence for these results ranged from low to moderate. Subgroup analyses revealed that strength performance was moderated by training duration and frequency, jump performance by participant type, gender, and training frequency, and COD speed performance by participant type. Overall, VBT appears more effective than TST for improving strength, power, and jump performance, with uncertain effects on sprinting and COD speed, supporting its application in programs targeting high-velocity performance.