Abstract
The aim of this study was to evaluate and to compare the effects of a complex training program and a conventional training program, on power and strength development in sport science students. Sixteen undergraduates were randomly divided into two equivalent groups: Complex Training Group (CPG; n=8) and Conventional Training Group (CVG, n=8), both of which completed a similar volume and intensity of training. CPG combined maximum strength exercises with power exercises using the complex training method. Subjects comprising the CVG group performed similarly to their CPG counterparts in the first four weeks and the equivalent power training during the second half of the program. Both programs produced gains in the weight lifted (p<0.01) 1RM back squat and the Squat Jump (p< 0.01). CPG subjects achieved gains in Maximum Strength, the Counter Movement Jump (p< 0.01), and 10, 15 and 20-m runs (p< 0.05) whereas CVG subjects achieved improvements in the 5-m run (p< 0.05). After detraining, CPG subjects experienced a decline in the Counter Movement Jump and in the 10-m run(p< 0.05). Complex and non-complex training programs in untrained subjects may increase the power and maximum strength, and generally result in improvement of these parameters without any one program showing appreciable advantages over the other.