Less training, better improvement: effects of velocity-based complex training on lower-limb maximal strength and explosive performance in highly-trained volleyball athletes.

OBJECTIVES

This randomized controlled trial compared the effects of velocity-based complex training (VBCT) and traditional complex training (TCT) on lower-limb maximal strength and explosive performance in male volleyball athletes during the competitive season.

METHODS

Thirty athletes were randomly assigned to VBCT (n = 10), TCT (n = 10), or a control group (CON, n = 10). The VBCT and TCT groups trained twice weekly for eight weeks. Pre- and post-intervention assessments included 1RM squat, countermovement jump (CMJ), squat jump (SJ), eccentric utilization rate (EUR), and standing long jump (SLJ).

RESULTS

Both VBCT and TCT improved 1RM squat, CMJ, SJ, and SLJ, whereas only VBCT improved EUR (p < 0.01). Post-intervention, VBCT demonstrated significantly greater improvements than TCT in CMJ (VBCT: η² = 0.65; TCT: η² = 0.41) and EUR (VBCT: η² = 0.45; TCT: η² = 0.07) (p < 0.05). Training intensity did not differ between groups (p > 0.05), but VBCT showed lower training volume, fewer repetitions, and lower rating of perceived exertion, while exhibiting higher mean concentric velocity for each repetition within squat sets compared with TCT (p < 0.01).

CONCLUSIONS

VBCT resulted in greater improvements in CMJ and EUR, while its effects on 1RM, SJ, and SLJ were similar to TCT. With lower volume and fatigue, VBCT may be a more efficient strategy for enhancing lower-limb strength and explosiveness during the competitive season.

TRIAL REGISTRATION: This study was registered at the Chinese Clinical Trial Registry ( www.chictr.org.cn ) with the following details: Registration Number: ChiCTR2400093910. Registration Date: 13/12/2024.