Comparison of the effects of different rest intervals in contrast training on selected physical parameters
Keywords:
Rest, power, contrast training, strength, pap.Abstract
The aim of this study is to compare the effects of contrast training involving different rest intervals, applied two days a week for six weeks, on selected physical parameters in sedentary individuals. Fourteen healthy individuals volunteered to participate in the study. Participants were divided into two groups: Contrast training (n=7) with rest and contrast training (n=7) without rest. Anthropometric measurements (height, body weight, body fat percentage, muscle mass) of the participants were obtained. 1-repetition maximum squat, 1-repetition maximum bench press, handgrip strength, vertical jump height, and medicine ball throw tests were administered to the participants before and after the training period. In the Contrast Training with Rest group, muscle mass, squat, medicine ball throw, and vertical jump values improved significantly. In the Contrast Training without rest group, body fat percentage, squat, medicine ball throw, and vertical jump values improved to a statistically significant extent. No statistically significant differences were observed between the groups regarding pre-test and post-test values. The findings indicate that contrast training applied with different rest intervals, two days a week, is similarly effective in improving physical performance indicators in sedentary individuals. These results suggest that both protocols, involving different rest intervals, can be used interchangeably and are effective methods for providing performance enhancement.
References
Alves, J. M. V. M., Rebelo, A. N., Abrantes, C., & Sampaio, J. (2010). Short-term effects of complex and contrast training in soccer players' vertical jump, sprint, and agility abilities. The Journal of Strength & Conditioning Research, 24(4), 936-941.
Ateş, M., & Ateşoğlu, U. (2007). Pliometrik antrenmanin 16-18 yaş grubu erkek futbolcularin üst ve alt ekstremite kuvvet parametreleri üzerine etkisi. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi, 5(1), 21-28.
Azab, M. (2019). Effects of battle rope exercises on power and leaping ability in rhythmic gymnasticsfor female college students. Ovidius University Annals, Series Physical Education & Sport/Science, Movement & Health, 19.
Bauer, P., Uebellacker, F., Mitter, B., Aigner, A. J., Hasenoehrl, T., Ristl, R.,…Seitz, L. B. (2019). Combining higher-load and lower-load resistance training exercises: A systematic review and meta-analysis of findings from complex training studies. Journal of science and medicine in sport, 22(7), 838-851.
Bevan, H. R., Owen, N. J., Cunningham, D. J., Kingsley, M. I., & Kilduff, L. P. (2009). Complex training in professional rugby players: Influence of recovery time on upper-body power output. The Journal of Strength & Conditioning Research, 23(6), 1780-1785.
Blazevich, A. J., & Babault, N. (2019). Post-activation potentiation versus post-activation performance enhancement in humans: historical perspective, underlying mechanisms, and current issues. Frontiers in physiology, 10, 1359.
Carter, J., & Greenwood, M. (2014). Complex training reexamined: Review and recommendations to improve strength and power. Strength & Conditioning Journal, 36(2), 11-19.
Comyns, T. M., Harrison, A. J., Hennessy, L. K., & Jensen, R. L. (2006). The optimal complex training rest interval for athletes from anaerobic sports. Journal of Strength and Conditioning Research, 20(3), 471–476.
Docherty, D., Robbins, D., & Hodgson, M. (2004). Complex training revisited: A review of its current status as a viable training approach. Strength & Conditioning Journal, 26(6), 52-57.
Downey, R. J., Deprez, D. A., & Chilibeck, P. D. (2022). Effects of postactivation potentiation on maximal vertical jump performance after a conditioning contraction in upper-body and lower-body muscle groups. The Journal of Strength & Conditioning Research, 36(1), 259-261.
Duthie, G. M., Young, W. B., & Aitken, D. A. (2002). The acute effects of heavy loads on jump squat performance: An evaluation of the complex and contrast methods of power development. The Journal of Strength & Conditioning Research, 16(4), 530-538.
Ebben, W. P. (2002). Complex training: A brief review. Journal of sports science & medicine, 1(2), 42.
Ebben, W. P., Jensen, R. L., & Blackard, D. O. (2000). Electromyographic and kinetic analysis of complex training variables. The Journal of Strength & Conditioning Research, 14(4), 451-456.
Faigenbaum, A. D., Loud, R. L., O'connell, J., Glover, S., O'connell, J., & Westcott, W. L. (2001). Effects of different resistance training protocols on upper-body strength and endurance development in children. The Journal of Strength & Conditioning Research, 15(4), 459-465.
Freitas, T. T., Calleja-González, J., Carlos-Vivas, J., Marín-Cascales, E., & Alcaraz, P. E. (2019). Short-term optimal load training vs a modified complex training in semi-professional basketball players. Journal of sports sciences, 37(4), 434-442.
Freitas, T. T., Martinez-Rodriguez, A., Calleja-Gonzalez, J., & Alcaraz, P. E. (2017). Short-term adaptations following complex training in team-sports: A meta-analysis. PloS one, 12(6), e0180223.
García-Pinillos, F., Martínez-Amat, A., Hita-Contreras, F., Martínez-López, E. J., & Latorre-Román, P. A. (2014). Effects of a contrast training program without external load on vertical jump, kicking speed, sprint, and agility of young soccer players. The Journal of Strength & Conditioning Research, 28(9), 2452-2460.
Glatthorn, J. F., Gouge, S., Nussbaumer, S., Stauffacher, S., Impellizzeri, F. M., & Maffiuletti, N. A. (2011). Validity and reliability of Optojump photoelectric cells for estimating vertical jump height. The Journal of Strength & Conditioning Research, 25(2), 556-560.
Guidetti, L., Musulin, A., & Baldari, C. (2002). Physiological factors in middleweight boxing performance. Journal of sports medicine and physical fitness, 42(3), 309-314.
Hammami, M., Gaamouri, N., Cherni, Y., Chelly, M. S., Hill, L., & Knechtle, B. (2022). Effects of contrast strength training with elastic band program on sprint, jump, strength, balance and repeated change of direction in young female handball players. International Journal of Sports Science & Coaching, 17(5), 1147-1157.
Hammami, M., Gaamouri, N., Shephard, R. J., & Chelly, M. S. (2019). Effects of contrast strength vs. plyometric training on lower-limb explosive performance, ability to change direction and neuromuscular adaptation in soccer players. The Journal of Strength & Conditioning Research, 33(8), 2094-2103.
Hammami, M., Negra, Y., Shephard, R. J., & Chelly, M.-S. (2017). Effects of leg contrast strength training on sprint, agility and repeated change of direction performance in male soccer players. The Journal of sports medicine and physical fitness, 57(11), 1424-1431.
Jensen, R. L., & Ebben, W. P. (2003). Kinetic analysis of complex training rest interval effect on vertical jump performance. The Journal of Strength & Conditioning Research, 17(2), 345-349.
Jones, P., & Lees, A. (2003). A biomechanical analysis of the acute effects of complex training using lower limb exercises. The Journal of Strength & Conditioning Research, 17(4), 694-700.
Kilduff, L. P., Bevan, H. R., Kingsley, M. I., Owen, N. J., Bennett, M. A., Bunce, P. J.,…Cunningham, D. J. (2007). Postactivation potentiation in professional rugby players: Optimal recovery. The Journal of Strength & Conditioning Research, 21(4), 1134-1138.
Kızılörs, G., Arslanoğlu, C., & Arslanoğlu, E. (2023). Adolesan yüzücülerde vücut bileşimi ve yüzme performansı ilişkisi. Gazi Beden Eğitimi ve Spor Bilimleri Dergisi, 28(4), 308-314.
Kumar, G., Pandey, V., Thapa, R. K., Weldon, A., Granacher, U., & Ramirez-Campillo, R. (2023). Effects of exercise frequency with complex contrast training on measures of physical fitness in active adult males. Sports, 11(1), 11.
Li, F., Wang, R., Newton, R. U., Sutton, D., Shi, Y., & Ding, H. (2019). Effects of complex training versus heavy resistance training on neuromuscular adaptation, running economy and 5-km performance in well-trained distance runners. PeerJ, 7, e6787.
Liossis, L. D., Forsyth, J., Liossis, C., & Tsolakis, C. (2013). The acute effect of upper-body complex training on power output of martial art athletes as measured by the bench press throw exercise. Journal of human kinetics, 39, 167.
MacDonald, C. J., Lamont, H. S., & Garner, J. C. (2012). A comparison of the effects of 6 weeks of traditional resistance training, plyometric training, and complex training on measures of strength and anthropometrics. The Journal of Strength & Conditioning Research, 26(2), 422-431.
Marin, D. P., Astorino, T. A., Serafim, A. I. S., Urtado, C. B., Prestes, J., Polito, L. F. T., & Otton, R. (2021). Comparison between traditional resistance exercise and variable resistance with elastic bands in acute vertical jump performance. Human Movement, 22(4), 28-35.
Markovic, G., Dizdar, D., Jukic, I., & Cardinale, M. (2004). Reliability and Factorial Validity of Squat and Countermovement Jump Tests. The Journal of Strength & Conditioning Research, 18(3), 551-555.
Rajamohan, G., Kanagasabai, P., Krishnaswamy, S., & Balakrishnan, A. (2010). Effect of complex and contrast resistance and plyometric training on selected strength and power parameters. Journal of Experimental Sciences, 1, 01-12.
Rebelo, A., Alves, J. V., & Sampaio, J. (2010). Short-term effects of complex and contrast training in soccer players vertical jump, sprint, and agility abilities.
Redondo, J. C., Alonso, C. J., Sedano, S., & de Benito, A. M. (2014). Effects of a 12-week strength training program on experimented fencers' movement time. The Journal of Strength & Conditioning Research, 28(12), 3375-3384.
Slimani, M., Miarka, B., Briki, W., & Cheour, F. (2016). Comparison of mental toughness and power test performances in high-level kickboxers by competitive success. Asian journal of sports medicine, 7(2), e30840.
Smilios, I., Pilianidis, T., Sotiropoulos, K., Antonakis, M., & Tokmakidis, S. P. (2005). Short-term effects of selected exercise and load in contrast training on vertical jump performance. The Journal of Strength & Conditioning Research, 19(1), 135-139.
Stasinaki, A.-N., Gloumis, G., Spengos, K., Blazevich, A. J., Zaras, N., Georgiadis, G.,…Terzis, G. (2015). Muscle strength, power, and morphologic adaptations after 6 weeks of compound vs. complex training in healthy men. The Journal of Strength & Conditioning Research, 29(9), 2559-2569.
Taraf, O., & Özal, M. (2022). The impact of 4-weeks dominant wrist-forearm strength training ipsilateral and contralateral on the strength. Pakistan Journal of Medical & Health Sciences.
Tiggemann, C. L., Korzenowski, A. L., Brentano, M. A., Tartaruga, M. P., Alberton, C. L., & Kruel, L. F. (2010). Perceived exertion in different strength exercise loads in sedentary, active, and trained adults. The Journal of Strength & Conditioning Research, 24(8), 2032-2041.
Wang, C.-C., Fang, C.-C., Lee, Y.-H., Yang, M.-T., & Chan, K.-H. (2018). Effects of 4-week creatine supplementation combined with complex training on muscle damage and sport performance. Nutrients, 10(11), 1640.
Willardson, J. M., & Burkett, L. N. (2008). The effect of different rest intervals between sets on volume components and strength gains. The Journal of Strength & Conditioning Research, 22(1), 146-152.
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2026 İsmail Balta
This work is licensed under a Creative Commons Attribution 4.0 International License.
