Effects of exercise order during complex contrast training on the physical performance of recreationally active female athletes: A randomized parallel group trial
Avinash Kharel, Utsav Chaware, Madin Hina, Jateen Baruah, Rohit K. ThapaBackground
Complex contrast training (CT) is the combination of traditional resistance (RT) and ballistic training (BT) exercises performed in a set-by-set manner. Most CT studies use traditional resistance exercise first, followed by ballistic exercise, in line with the post-activation performance enhancement rationale. However, whether altering the sequencing order with BT exercise performed first, followed by RT exercise, would produce different results is not clear. This study aimed to compare the effects of the sequencing order of RT and BT exercises on linear sprint, countermovement jump (CMJ), change-of-direction speed (CODS), 5-repetition maximum squat, and isometric mid-thigh pull.
Methods
Eighteen recreationally active female athletes (Tier 1) (age: 20.0 ± 1.4 years) completed a CT intervention with either RT followed by BT or BT followed by RT sequencing. Data were collected before and after a 4-week intervention, involving similar exercises and loads, with only the sequencing order differing.
Results
A significant main effect of time was observed for all performance variables after 4 weeks of training (
Conclusion
This study's findings indicate that a 4-week CT can improve linear sprint, CMJ, CODS, and maximal isometric and dynamic strength in female participants, with no moderating effects of exercise order. Therefore, practitioners may use either sequencing format within CT, based on preference, to improve the physical performance of female participants.