Effects of Suspension Versus Traditional Resistance Training on Explosive Strength in Elementary School-Aged Boys.

Purpose: The aim of this study was to determine the effects of an 8-week program of resistance training (RT) or suspension training (ST) on explosive strength in prepubescent boys.

Methods: Fifty-seven boys aged 10-11 years were assigned to 2 training groups, RT or ST or a control group (no training program). Boys trained twice weekly for 8 weeks.

Results: A significant interaction was reported with a large (P < .001, ηp2=.463), medium (P < .001, ηp2=.395), and small effect sized (P ≤ .001, ηp2=.218) in the 1-kg ball throw, 3-kg ball throw, and time-at-20-m test, respectively. There was no significant interaction in the countermovement vertical jump or the standing long jump. Changes from preintervention to postintervention for the 1-kg ball throw were 5.94% and 5.82% for the ST and RT, respectively, and 8.82% and 8.14% in the 3-kg ball throw for the ST and RT, respectively. The improvement in the 20-m sprint was 1.19% for the ST and 2.33% for the RT.

Conclusion: Traditional RT and ST seem to be effective methods for improving explosive strength in prepubescent boys. ST could be considered as an alternative modality to optimize explosive strength training in school-based programs.