The effectiveness of plyometric training using set and circuit system on leg muscle explosive power

Abstract

Plyometric training is designed to increase the storage and release of elastic energy in the musculotendinous unit by targeting the strength of fast-twitch muscle during the eccentric-concentric contraction cycle. Therefore, this study aims to evaluate the effectiveness of plyometric training implemented through either a set or circuit system. A pretest-posttest control group design was used with 22 male sports students who met the inclusion criteria. Participants with the characteristics of age 18.50 ± 1.8 years, height 168.73 ± 7.39 cm, mass 64.0 ± 4.24 kg, and no history of injuries were divided into two groups by matching. The instruments used were a vertical jump test and body weight measurement. Plyometric training was given for 4 weeks with a frequency of 4 times per week in both groups, namely the group with the set and the circuit system method. Data were analyzed using an independent sample t-test analysis with a significance level of α = 0.05. The results showed an average of 114.22 for the set system group and 111.93 for the circuit system, with a t-observation comparison of 4.06 > ttable 1.81, suggesting that plyometric training using a set system is better than a circuit system in increasing explosive power of leg muscle. Although both systems significantly increased the explosive power of leg muscle, the use of set proved to be more effective due to the efficacy within a short time.