The effect of 10-week plyometric training program on muscle strength of the upper and lower limbs, lean body mass, and Insulin-like growth factor 1 in young women

Document Type : Original Article


1 M.Sc. of Physical Education, Department of Physical Education, Islamic Azad University, Shirvan Branch, Shirvan, Iran.

2 Assistant Professor, Department of Physical Education, School of Physical Education and Sports Sciences, Bojnourd University, Bojnourd, Iran.

3 Associate Professor, Department of General Courses (Physical Education and Sports Sciences), Faculty of Medicine, Mashhad University of Medical Sciences, Mashhad, Iran.


Introduction: Plyometric training utilizes the stretch-shortening cycle by using a lengthening (eccentric) movement, which is promptly followed by a shortening (concentric) movement. Regarding the role of plyometric exercises in muscle hypertrophy and protein synthesis, as well as increasing growth factors and muscle fitness; this study was performed with aim to investigate the effect of plyometric training on muscle strength of the upper and lower limbs, lean body mass and Insulin-like growth factor in young women.
Methods: This randomized trial study was performed on 28 young women aged 20-29 years in Mashhad in 2016. Young women who volunteered to participate in the study were randomly divided into two groups of plyometric training (n=14) and control (n=14). Plyometric training program was performed for 10 weeks (3 days/week, 45 to 60 minutes). Each training session consisted of 10 minute warm up, 30-45 minutes plyometric training for the upper and lower limbs, and 5 minutes cool down. Blood samples, lower and upper limbs strength test, maximum oxygen uptake, and body composition were assessed before and after training period. The control group had no exercise during this period. Data were analyzed by SPSS software (version 21) and dependent and independent t-test. P<0.05 was considered significant.
Results: The results showed that lower and upper limbs strength and maximum oxygen uptake significantly increased at the end of period (p<0.05). No significant difference was found in Insulin-like growth factor 1, lean body mass, percentage of fat and body mass index (p>0.05).
Conclusion: 10 week plyometric exercises program can increase muscle strength in the upper and lower limbs, and also aerobic capacity of young women.


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