The Effect of Different Training Programs on Eccentric Energy Utilization in College-Aged Males [Article Review]
- Whistle Performance
- 2 days ago
- 3 min read
Why the Study Was Done? The Eccentric Utilization Ratio (EUR) is calculated by comparing an athlete's countermovement jump (CMJ) to their squat jump (SJ) performance. Previous research has established that EUR is a valuable metric for tracking how well elite athletes utilize the stretch-shortening cycle (SSC) during different phases of their training. However, it was unknown if this metric was equally useful for non-elite populations.
The primary purpose of this study was to determine if EUR is a sensitive and useful indicator of training status in untrained, college-aged males when subjected to three different types of resistance training: traditional weight training, plyometrics, and weightlifting,. A secondary purpose was to evaluate how these specific training programs influence overall vertical jump (VJ) performance and lower-body strength.
Key Takeaways
EUR has limitations in novice athletes: Unlike in elite athletes, EUR did not significantly change in untrained individuals over an 8-week period, suggesting it may not be a sensitive performance indicator for recreationally active populations within short training windows.
Dynamic training reigns supreme for power: High-velocity and high-force training programs—specifically weightlifting and plyometrics—are superior to general weight training for improving lower-body power and jump height.
Strength can improve without weights: Plyometric training can successfully increase an athlete's 1-repetition maximum (1RM) squat strength, even when no external weights are used during the training program.
Results The researchers divided 29 college-aged males into three 8-week training groups (weight training, plyometrics, and weightlifting) and tested them at week 0, week 5, and week 9. The findings were as follows:
EUR Changes: There were no significant differences in EUR for height or power across any of the testing phases for any of the groups.
Jump Height and Power (CMJ & SJ): The weightlifting group demonstrated a significant increase in CMJ power from pre-training to post-training. Overall, weightlifting significantly outperformed plyometrics in helping subjects jump higher and produce more power in both the CMJ and SJ.
Maximum Strength (1RM Squat): All three groups significantly improved their 1RM squat strength across the testing periods. Notably, the plyometrics group achieved these strength gains despite not using any weights in their specific training protocol.
Vertical Jump (VJ): All three groups saw improvements in their standard vertical jump, but the weightlifting group showed the greatest improvement, while the traditional weight-training group showed the least.
Conclusion and Practical Application for Sport Performance For strength and conditioning specialists and sport scientists, this study highlights clear pathways for program design and athlete monitoring:
Prioritize Weightlifting and Plyometrics for Explosiveness: If the goal is to enhance lower-body power and jumping ability, practitioners should implement dynamic strength training (such as cleans, jerks, and high pulls) and plyometrics. These methods are significantly more effective than general strength training (like traditional squats and deadlifts) for producing high-velocity force.
Use EUR Contextually: While EUR is a proven tool for tracking the stretch-shortening cycle in professional and elite athletes, coaches should not rely on it to track short-term progress in novice or recreationally active athletes,,. Novices may lack the physical preparation required to yield measurable EUR changes, or they may simply require training blocks longer than 8 weeks to adapt.
Evaluate the Whole Athlete: When using EUR or any other performance metric, it must be viewed as part of an overall athlete profile rather than in isolation, as different training goals naturally result in varying lower limb performance adaptations.
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