Primerjava učinkov pliometrične vadbe z vadbo proti uporu na mišično jakost in moč - pregled literature : diplomsko delo

Ramovš, Maša (author), Palma, Polona (mentor), Weber, Daša (comentor), Kacin, Alan (reviewer)

Uvod: Jakost in moč sta pomembni komponenti mišične zmogljivosti, ki vplivata na športno uspešnost in izvajanje vsakodnevnih aktivnosti. Za njun razvoj se pogosto uporabljata vadba proti uporu in pliometrična vadba, vendar ni jasno, katera oblika vadbe je učinkovitejša za sočasno izboljšanje obeh. Namen: Namen diplomskega dela je bil s pregledom literature, ki primerja pliometrično vadbo z vadbo proti uporu, ugotoviti, ali se pristopa razlikujeta v izboljšanju mišične jakosti in moči, ter oceniti, kateri je učinkovitejši. Metode dela: Uporabljena je bila deskriptivna metoda s sistematičnim pregledom literature. Iskanje je potekalo v podatkovni zbirki PubMed z uporabo ključnih besed »resistance training« OR »strength training« AND »plyometric training«. Rezultati: V pregled je bilo vključenih šest randomiziranih nadzorovanih raziskav z dvema preiskovalnima skupinama: skupino z vadbo proti uporu in skupino s pliometrično vadbo. Nekatere raziskave so vključevale tudi primerjalno skupino, ki je v treh primerih izvajala redne nogometne treninge, v enem primeru pa ni izvajala nobene vadbe. Vadbeni programi so trajali od štiri do 12 tednov in so se izvajali dva- do trikrat tedensko. Na področju mišične jakosti je vadba proti uporu v dveh raziskavah dosegla statistično značilno večje izboljšanje pri polpočepu v primerjavi s pliometrično vadbo in primerjalno skupino. V drugih dveh raziskavah so v obeh preiskovalnih skupinah ugotovili primerljiva izboljšanja izometrične in izokinetične mišične jakosti. Pri mišični moči sta tako pliometrična vadba kot vadba proti uporu v štirih raziskavah dosegli statistično značilno izboljšanje višine vertikalnih skokov znotraj skupin in v primerjavi s primerjalno skupino. Pliometrična vadba je bila v dveh raziskavah učinkovitejša pri izboljšanju največje moči in višine skokov, medtem ko je bila v eni raziskavi pri izboljšanju višine skoka učinkovitejša vadba proti uporu. Razprava in zaključek: Vadba proti uporu je primernejša, kadar je glavni cilj povečanje mišične jakosti, medtem ko sta za razvoj mišične moči učinkoviti obe obliki vadbe. Pri hkratnem izboljšanju mišične jakosti in mišične moči rezultati ne omogočajo jasne opredelitve ene učinkovitejše metode. Glede na pogostejše izboljšanje mišične jakosti pri vadbi proti uporu in primerljive učinke na mišično moč bi lahko ta predstavljala nekoliko primernejšo izbiro. Za zanesljivejše zaključke so potrebne nadaljnje raziskave.

• Language: Slovenian
• Keywords: diplomska dela, fizioterapija, pliometrična vadba, vadba proti uporu, mišična jakost, mišična moč
• Work type: Bachelor thesis/paper
• Typology: 2.11 - Undergraduate Thesis
• Organization: ZF - Faculty of Health Sciences
• Place of publishing: Ljubljana
• Publisher: [M. Ramovš]
• Year: 2026
• Number of pages: IX, 31 str., [2] str. pril.
• PID: 20.500.12556/RUL-190917
• UDC: 615.8
• COBISS.SI-ID: 304361475
• Publication date in RUL: 07.11.2026

Secondary language

• Language: English
• Title: Comparison of the effects of plyometric training and resistance training on muscle strength and power - literature review : diploma work

Abstract

Introduction: Strength and power are important components of muscular performance, influencig sports performance and daily activities. Resistance training and plyometric training are used to develop these components; however, it remains unclear which is more effective for simultaneously improving both. Purpose: Through a literature review comparing plyometric and resistance training, the thesis aimed to determine, whether the two approaches differ in their effects on muscle strength and power and to assess which is more effective. Methods: A descriptive method with a systematic literature review was used. The literature search was conducted in PubMed using the keywords “resistance training” OR “strength training” AND “plyometric training”. Results: Six randomized controlled trials were included, comprising two experimental groups: a resistance training group and a plyometric training group. Some studies included a comparison group, which performed regular soccer training in three studies and no training in one. Training programs lasted four to 12 weeks and were performed two to three times per week. Regarding muscle strength, resistance training resulted in statistically significant greater improvements in the half squat in two studies compared with plyometric training and the comparison group. In other two studies, comparable improvements in isometric and isokinetic muscle strength were observed in both experimental groups. Regarding muscle power, both plyometric and resistance training resulted in statistically significant improvements in vertical jump height within groups and compared with the comparison group in four studies. Plyometric training was more effective in improving peak power output and jump height in two studies, whereas resistance training was more effective in improving jump height in one study. Discussion and conclusion: Resistance training is more appropriate when the primary goal is to increase muscle strength, whereas both forms of training are effective for developing muscle power. When the goal is to simultaneously improve muscle strength and power, the results do not allow one method to be clearly identified as more effective. Considering the more frequent improvements in muscle strength following resistance training and its comparable effects on muscle power, resistance training may be a slightly more appropriate choice. Further research is needed for more reliable conclusions.

• Keywords: diploma theses, physiotherapy, plyometric exercise, resistance training, muscle strength, muscle power