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Combined strength and power training in high-level

amateur football during the competitive season: a
randomised-controlled trial
a a a a a
Oliver Faude , Ralf Roth , Dario Di Giovine , Lukas Zahner & Lars Donath
a
Institute of Exercise and Health Sciences , University of Basel , Switzerland
Published online: 17 Jun 2013.

To cite this article: Oliver Faude , Ralf Roth , Dario Di Giovine , Lukas Zahner & Lars Donath (2013) Combined strength and
power training in high-level amateur football during the competitive season: a randomised-controlled trial, Journal of Sports
Sciences, 31:13, 1460-1467, DOI: 10.1080/02640414.2013.796065

To link to this article: http://dx.doi.org/10.1080/02640414.2013.796065

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 Journal of Sports Sciences, 2013
Vol. 31, No. 13, 1460–1467, http://dx.doi.org/10.1080/02640414.2013.796065

Combined strength and power training in high-level amateur football

during the competitive season: a randomised-controlled trial

OLIVER FAUDE, RALF ROTH, DARIO DI GIOVINE, LUKAS ZAHNER, & LARS DONATH

Institute of Exercise and Health Sciences, University of Basel, Switzerland

(Accepted 10 April 2013)

Downloaded by [Gebze Yuksek Teknoloji Enstitïsu ] at 05:48 26 December 2014

Abstract
We aimed to analyse the effects of combined strength and power training during the competitive season on physical fitness
in high-level amateur football players. Sixteen male players (22.5 (SD 2.5) years, 1.79 (0.05) m, 76.8 (6.1) kg) from one
team were randomly assigned to either a strength training (ST, N = 8) or a control (CON, N = 8) group. ST conducted
lower extremity resistance exercises combined with plyometrics and/or sprints 2 × 30 min per week for 7 weeks. CON
performed technical-tactical training during the same time period. Before and after training several physical fitness para-
meters were assessed: one-repetition maximum (1-RM, half squat), isometric peak strength and rate of force development
(RFD, leg press), jump height (countermovement, CMJ, drop jump, DJ), sprint times, agility, and intermittent endurance.
Large significant test × group interactions were found for 1-RM, CMJ, and DJ reactivity index with increases in CT relative
to CON(+11 to 18%). Although not significant (P < 0.20), likely practically relevant effects were observed for isometric
peak strength and RFD (+24 to 29%). We found no relevant interaction effects for agility, sprint times, and intermittent
endurance. A 7-week in-season combined strength and power training program can improve relevant strength and jump
parameters in high-level amateur football players.

Keywords: soccer, contrast training, plyometric exercise, unilateral exercise, resistance training

1. Introduction Several studies have evaluated the efficacy of spe-

cific strength and power training in pubescents
Having a well-developed physical fitness is a major
(Christou et al., 2006; Wong, Chamari, & Wisloff,
prerequisite for match performance in high-level
2010) or adolescent football players (Chelly et al.,
football (Hoff & Helgerud, 2004; Stolen, Chamari,
2009; Jullien et al., 2008; Kotzamanidis,
Castagna, & Wisloff, 2005). Intermittent endurance
Chatzopoulos, Michailidis, Papaiakovou, & Patikas,
performance is correlated with physical match per-
2005; Maio Alves, Rebelo, Abrantes, & Sampaio,
formance and, thus, it is regarded as the probably the
2010). Maturational status has been shown to be a
most important variable for competitive performance
significant moderator variable for strength training
in high-level football (Bangsbo, Iaia, & Krustrup,
effects in children and adolescents up to the age of
2008). The relevance of strength and power abilities
18 years (Behringer, Vom Heede, Yue, & Mester,
for football performance is less clear. However, there
2010) and maturation terminates – at least in some
is some evidence that appropriately developed mus-
individuals – at about 22 years of age (Wilmore &
cle strength and power are particularly relevant in
Costill, 1999). Thus, the results of studies in youth
decisive match situations (Faude, Koch, & Meyer,
football players cannot easily be transferred to adult
2012; Stolen et al., 2005). In addition, a higher level
athletes. Only a few studies have investigated mature
in all strength parameters may allow more powerful
players, in particular when training was conducted
jumps, kicks and tackles and may reduce injury risk
during the competitive season (Bogdanis et al.,
(Stolen et al., 2005). As strength training has the
2011; Ronnestad, Kvamme, Sunde, & Raastad,
potential to improve both endurance performance
2008; Ronnestad, Nymark, & Raastad, 2011).
(Hoff & Helgerud, 2004) and repeated sprint ability
Recently, Bogdanis et al. (2011) studied the
(Bogdanis et al., 2011), a beneficial effect of strength
effects of two different strength training regimens
and power training on intermittent endurance per-
during the pre-season on repeated sprint ability in
formance also seems possible.

Correspondence: Oliver Faude, Institute of Exercise and Health Sciences, University of Basel, Birsstr. 320B, Basel, 4052 Switzerland. E-mail: oliver.faude@unibas.ch

© 2013 Taylor & Francis

 Combined strength and power training in football
professional football players. These authors observed
the greatest gains in repeated sprint ability when high
loads (4 × 5 repetitions with 90% of the one-repeti-
tion maximum) were applied, as compared with
moderate loads (4 × 12 repetitions with 70% of the
one-repetition maximum). Other authors found sig-
nificant improvements in strength and power-related
parameters as a result of intensive strength training
during a 7-week pre-season period in professional
players (Ronnestad et al., 2008). The same group
analysed the effects of training frequency (one ses-
sion per week versus one session every second week)
on strength maintenance during the first 12 weeks of
the competitive season in professional football
players and concluded that one strength training
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session per week is sufficient to maintain the strength
and sprint performance that was achieved during
pre-season conditioning (Ronnestad et al., 2011).
Currently, no further studies evaluating specific
strength training regimens during the competitive
season in adult football players exist.
Kotzamanidis et al. (2005) showed in junior foot-
ball players that strength training combined with
sprint exercises (combined or contrast training)
resulted in greater adaptations in jumping perfor-
mance and sprint speed as compared to strength
training alone. Other authors also emphasised the
potential of combining strength exercise with sprints
or plyometrics (Cronin, McNair, & Marshall, 2001;
Maio Alves et al., 2010; Robbins, 2005).
Postactivation potentiation, i.e. the increase of mus-
cular power as a result of intensive neuromuscular
pre-activation, as well as an improved transfer of
strength-training-induced neuromuscular stimuli
into functional, sport-specific power skills are con-
sidered potential underlying mechanisms (Cronin
et al., 2001; Maio Alves et al., 2010; Robbins, 2005).
Most lower-body movements in football are per-
formed unilaterally. Thus, unilateral strength exer-
cises have been recently proposed as a promising
alternative or supplement to bilateral exercises to
increase lower leg strength and power (Jones,
Ambegaonkar, Nindl, Smith, & Headley, 2012;
McCurdy, Langford, Doscher, Wiley, & Mallard,
2005). Although the use of lighter additional loads
during unilateral half squats results in lower absolute
workload, similar muscle activity and testosterone
responses as well as training effects as compared to
bilateral strength exercises have been reported (Jones
et al., 2012; McCurdy et al., 2005).
From a practical perspective, (maximal) strength
training during the season is often regarded as proble-
matic with regard to the high impact associated with
such training. By using a combined training method as
well as by partly conducting unilateral strength training
with lighter loads, total stress might be reduced and
relevant adaptations may yet be achieved.
1461
The present study aimed at analysing the effects of
a 7-week combined strength and power training pro-
gramme with particular emphasis on unilateral exer-
cises during the competitive season on various
parameters of physical fitness in mature high-level
amateur football players. It was hypothesised that the
combined strength and power training programme
improves strength and power parameters as well as
sprint times and football-specific intermittent endur-
ance during a 7-week in-season period as compared
with regular in-season football training.
2. Methods
2.1. General design and participants
One team of the third Swiss league, consisting of 22
healthy, male players agreed to participate. Players
were matched according to the half squat one-repeti-
tion maximum (1-RM) and 10 m sprint time and
then randomly assigned to either a strength training
(ST) or a control group (CON).
Prior to the competitive season the pre-season
conditioning period took place. During this period,
general fitness training was conducted with particu-
lar emphasis on endurance performance. At the end
of the pre-season period the focus of fitness training
changed to football-specific intermittent endurance
and sprint abilities. Strength and power abilities were
not especially trained during this period. Training
contents were identical for all players of CON and
ST during this period. During the competitive sea-
son, the team conducted four regular training ses-
sions and one competitive match at the weekend.
Beginning three weeks after the start of the com-
petitive season, the intervention period lasted seven
weeks. Strength training was scheduled two times
per week (separated by at least one day from matches
or another strength training session). Due to one
mid-week match, training frequency was reduced in
that particular week. Directly after the warm-up the
team was divided into two groups for about 30 min.
While ST conducted a specific strength training,
CON performed routine technical-tactical training
without particular emphasis on strength or power
abilities. Thus, except for the 30-min intervention
period, both groups had the same overall training
contents and the same training volume. All strength
training sessions were guided by an experienced ath-
letic coach.
The two weekly strength training sessions were
different with regard to intensity and contents
(Table I). The plyometric and sprint exercises were
conducted directly after the strength exercise during
each set. The intensity for the unilateral exercises
was estimated from the bilateral half squats and
adapted during the first training session. It was
 1462 O. Faude et al.

Table I. Weekly training program and training contents.

Training content

Day 1 • unilateral loaded half squats (right and left leg)

• 4 × 90% estimated 1-RM + 5 x single leg hurdle jumps
• 4 series
• rest between series: 4 min
Day 2 • all exercises were performed bilaterally
• intensity: 50–60% 1-RM
• rest between series: 1–2 min
• per session a combination of two of the following four exercises was performed:
– 5 loaded half squats + 5 DJ + 5m sprint, 3 series
– 5 loaded calf raises + 5 high straight jumps + 1 header, 3 series
– 8 loaded lateral half squats (4 left, 4 right side) + 8 lateral jumps + 10 zig-zag sprints, 2 series
– 8 loaded step-ups (4 left, 4 right side) + 4 x bounding jumps + 3 headers, 2 series

1-RM = one-repetition maximum, DJ = drop jump.

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aimed that players execute exactly four repetitions at
the desired intensity, which was progressively
adapted during the training period.
The study was planned as ‘per protocol’-analysis
and, thus, it was a priori determined that only those
players were included into statistical analyses who
participated in at least 75% of all training sessions.
Due to injury or illness, three players per group
missed too many training sessions or one testing
day. Thus, of the 22 initially enrolled players, eight
players per group remained for statistical analyses.
All participants had played organised football for at
least 10 years. Anthropometric data of the players
were 23.1 (SD 2.7) years, 1.83 (0.04) m, 78.9 (5.4)
kg for ST and 22.6 (2.4) years, 1.76 (0.05) m, 74.5
(7.2) kg for CON.
Study design and employed procedures complied
with ethical standards and the Declaration of
Helsinki. The study was approved by the local ethics
committee. All players gave their written informed
consent prior to the start of the study.
2.2. Procedures
During the week prior to and after the training per-
iod, several physical fitness parameters were
assessed. Testing was performed at least two days
after the last match on two separate days with at least
48 hours between tests. Only low-intensity training
was performed on the days before testing. The first
test day was conducted in the laboratory and com-
prised strength and vertical jump testing. On the
second test day, sprint and agility times as well as
intermittent endurance were assessed in a gym.
Time between single tests was at least 30 min for
each individual. Testing started after a standardised
10 min warm-up on both days and was conducted
intra-individually at the same time of the day. All
tests were performed indoors and environmental
conditions were comparable.
2.2.1. Strength testing. To assess maximal strength
of the legs the half squat 1-RM was determined
(Kraemer & Fry, 1995). After a short warm-up con-
sisting of five to ten repetitions with a load of
40–60% as well as three to five repetitions with
about 60–80% of the estimated 1-RM, load was
gradually increased in steps of 10 kg or less to
achieve the 1-RM within a maximum of five repeti-
tions (Kraemer & Fry, 1995; Whaley, Brubaker,
Otto, & Armstrong, 2006). 1-RM was defined as
that load which could be lifted just one time. Rest
between 1-RM attempts was four minutes. The
maximum knee angle during the squats was 100º
(McMillan, Helgerud, Macdonald, & Hoff, 2005).
This was standardised by means of a stadiometer,
which was individually adapted prior to testing.
Average height of the stadiometer was 0.70 (SD
0.03) m. To guarantee a safe execution, two assis-
tants were present at each trial.
Isometric leg strength was assessed during the leg
press on an isokinetic dynamometer (IsoMed 2000,
D&R Ferstl GmbH, Hemau, Germany). Before test-
ing, participants warmed up by doing three submax-
imal isometric actions to get accustomed to the
testing procedure. After that, each player had three
attempts to press explosively and with maximal
voluntary effort against the force plate.
Contractions should be maintained for about 5 s.
Rest between attempts was set at one minute.
Isometric peak force was defined as the highest
voluntary force value of the force–time curve during
the best trial. In addition, the slope of the force–time
relationship (rate of force development, RFD) was
determined from 10 to 90% of peak force (Fimland,
Helgerud, Gruber, Leivseth, & Hoff, 2009). Peak
force was determined for both legs together as well
as for each leg separately. The force signal was
sampled at 200 Hz. A digital fourth-order recursive
Butterworth low-pass filter, with a cut-off frequency
of 50 Hz filtered the signal. Knee and hip angles
 Combined strength and power training in football
were set at 100º and 90º, respectively (Newton et al.,
2002). Feet and body positions were individually
adjusted for each player and saved to allow testing
in the same position during pre- and post-testing. To
avoid evasive movements, the arms were crossed in
front of the chest.
2.2.2. Vertical jump height. For testing lower limb
explosive power, we performed two vertical jump
tests barefoot on a three-dimensional force plate
(Kistler Type 9286AA, Winterthur, Switzerland).
To assess basic leg power a counter-movement-
jump (CMJ) was conducted. The CMJ was per-
formed bilaterally as well as unilaterally. A bilateral
drop jump (DJ, drop height = 0.35 m) was used to
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determine reactive power. All jumps were performed
with the hands akimbo to eliminate the impact of
leg-arm coordination on jumping height. During
CMJ, players were instructed to dip from a standing
position and jump as high as possible without a break
between downward and upward movement. The DJ
had to be performed to achieve maximum height
with minimum contact time (Young, Pryor, &
Wilson, 1995). In addition to jump height, the reac-
tivity index (jump height per contact time) was cal-
culated. After a few familiarisation jumps, the players
were asked to conduct three maximal jumps for each
condition and the best performance was recorded
and used for statistical analysis.
2.2.3. Sprint and agility testing. Straight sprinting
ability was assessed using a 30-m sprint test. Split
time after 10 m as well as total time were measured
using single beam electronic timing gates (Racetime
2, Microgate, Bolzano, Italy, height = 1 m). Players
started from a standing position with the front foot
0.3 m behind the starting line. Participants sprinted
five times with two minutes rest between runs. The
results of the four fastest sprints were averaged and
used for statistical analysis (Faude, Schlumberger,
Fritsche, Treff, & Meyer, 2010).
To evaluate agility with the ball we conducted the
shuttle sprint and dribble test (Lemmink, Elferink-
Gemser, & Visscher, 2004). This change-in-direc-
tion run of 30 m length includes three sharp 180º
turns. Run time was measured using a handheld
stopwatch. Players started from a standing position
with the front foot at the starting line. Three trials
were performed and the best run was used for sta-
tistical analysis.
2.2.4. Intermittent endurance. Intermittent endur-
ance performance was measured by means of the
Yo-Yo intermittent recovery test 1 (YYIRT1)
(Bangsbo et al., 2008). The YYIRT1 is a well-eval-
uated test to assess football-specific intermittent
endurance and has been shown to correlate with
1463
high-intensity match running distance (Bangsbo
et al., 2008). Players had to run back and forth
between two cones 20 m apart. Between each
2 × 20 m shuttle, a short active rest period of 10 s
was accomplished. Running velocity was given by an
acoustic signal and regularly increased until voli-
tional exhaustion. The completed running distance
was recorded.
2.3. Statistical analyses
Data are presented as means with standard deviation
(SD). A 2 (group: ST, CON) × 2 (time: pre, post)
repeated measures analysis of variances (ANOVA)
was calculated for each parameter. Partial eta
squared (ηp2) effect sizes for the time × group inter-
action effects were calculated. An effect of ηp2 ≥ 0.01
indicates a small, ≥ 0.059 a medium and ≥ 0.138 a
large effect, respectively (Cohen, 1988).
For each variable the absolute and percentage dif-
ference in the change scores between ST and CON
from pre- to post-test were calculated together with
90% confidence intervals. Calculations were also
adjusted for pre-test values to take potential baseline
differences into account. A practically worthwhile
change was assumed when the difference score was
at least 0.2 of the between-subject standard deviation
(Hopkins, Marshall, Batterham, & Hanin, 2009).
The probability for an effect being practically worth-
while was calculated (Batterham & Hopkins, 2006).
All calculations were conducted using a published
spreadsheet in Microsoft excel (Hopkins, 2006).
3. Results
Players attended on average 10.9 (1.1) of the 13
scheduled strength training sessions (84%).
Average match exposure during the study period
was 416 (221) min per player in ST and 309 (173)
min per player in CON (P = 0.30). During the
intervention period the team won 43% of their
matches (three out of seven matches) as opposed to
36% (nine out of 25 matches) during the rest of the
season.
Absolute values for each parameter at pre- and
post-test, together with the ANOVA results are dis-
played in Table II. Large significant time × group
interactions in favour of ST were observed for
1-RM, bilateral and left CMJ, and DJ reactivity
index. Medium to large interaction effects (not sig-
nificant) were found in several other parameters (iso-
metric peak strength and RFD, right CMJ, DJ, 30-m
sprint time, and intermittent endurance). A signifi-
cant time effect was observed for 1-RM, agility times
and intermittent endurance performance.
Difference scores for the training-induced changes
between ST and CON are displayed in Table III
 1464 O. Faude et al.

Table II. Pre- and post-test data and ANOVA results for all tested parameters. Partial eta squared (ηp2) effect sizes are for time × group
interaction effects.

ST (n = 8) CON (n = 8) ANOVA

pre post pre post time group time × group ηp2

One-repetition maximum [kg] 143.8 (16.0) 170.0 (20.2) 150.4 (24.0) 151.4 (24.5) <0.001 0.48 <0.001 0.76
Isometric peak force bilateral [N] 4289 (1011) 4627 (958) 4681 (1078) 4080 (1286) 0.69 0.86 0.16 0.13
Isometric peak force right [N] 2078 (573) 2267 (594) 2276 (567) 2027 (652) 0.86 0.94 0.20 0.11
Isometric peak force left [N] 2221 (452) 2373 (394) 2425 (527) 2066 (635) 0.53 0.80 0.13 0.15
Isometric RFD [N · ms−1] 19.1 (3.3) 21.4 (2.4) 21.3 (5.8) 18.6 (5.3) 0.89 0.86 0.09 0.19
CMJ bilateral [cm] 40.2 (4.8) 41.4 (3.5) 43.0 (2.1) 39.8 (2.4) 0.07 0.72 0.001 0.58
CMJ right [cm] 24.8 (3.2) 25.1 (1.2) 26.4 (2.3) 25.7 (1.8) 0.66 0.33 0.34 0.08
CMJ left [cm] 25.5 (2.6) 26.6 (1.9) 27.4 (1.5) 25.3 (1.7) 0.27 0.71 0.003 0.51
DJ [cm] 30.5 (4.9) 32.2 (4.2) 33.0 (5.2) 31.8 (2.5) 0.82 0.64 0.15 0.15
DJ reactivity index [cm · s−1] 123.3 (22.8) 134.9 (23.3) 152.6 (38.9) 140.5 (33.2) 0.94 0.30 0.008 0.49
10-m sprint [s] 1.77 (0.07) 1.77 (0.05) 1.73 (0.08) 1.77 (0.05) 0.29 0.58 0.47 0.04
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30-m sprint [s] 4.26 (0.15) 4.27 (0.09) 4.12 (0.10) 4.19 (0.09) 0.18 0.11 0.34 0.07
Agility test [s] 9.8 (0.7) 9.4 (0.4) 9.5 (0.4) 9.3 (0.3) 0.005 0.47 0.47 0.04
YYIRT1 [m] 1740 (215) 2210 (326) 2120 (533) 2429 (493) <0.001 0.40 0.35 0.06

RFD = rate of force development, CMJ = countermovement jump, DJ = drop jump, YYIRT1 = yo-yo intermittent recovery test 1.

Table III. Difference scores for changes from pre- to post-test in all tested parameters (positive values in favour of strength training group
(ST) as compared to control group (CON), unadjusted and adjusted for baseline differences) together with 90% confidence intervals
(90% CI).

Absolute change differences Percentage change differences Absolute change differences

unadjusted [90% CI] unadjusted [90% CI] adjusted [90% CI]

One-repetition maximum [kg] 25.2 [18.0;32.4] 17.4% [12.5;22.5] 25.5 [17.5;33.5]

Isometric peak force bilateral [N] 984 [–201;2079] 26.7% [–2.2;64.2] 669 [–295;1633]
Isometric peak force right [N] 438 [–152;1028] 24.8% [–3.8;61.9] 327 [–198;851]
Isometric peak force left [N] 511 [–57;1079] 28.6% [–0.9;66.9] 338 [–127;804]
Isometric RFD [N · ms−1] 4.9 [0.1;9.7] 27.8% [–1.4;65.5] 3.3 [–0.8;7.3]
CMJ bilateral [cm] 4.3 [2.6;6.1] 11.4% [6.8;16.3] 3.9 [2.1;5.7]
CMJ right [cm] 1.0 [–0.9;2.9] 4.7% [–3.1;13.0] 0.0 [–0.1;0.1]
CMJ left [cm] 3.2 [1.6;4.8] 13.3% [6.6;20.3] 2.1 [0;4.1]
DJ [cm] 2.9 [–0.9;6.7] 9.0% [–3.1;22.6] 1.6 [–1.4;4.6]
DJ reactivity index [cm · s−1] 23.6 [10.1;37.1] 18.4% [8.6;29.2] 18.8 [3.6;34.2]
10-m sprint [s] 0.03 [–0.04;0.10] 1.9% [–2.2;5.8] 0.01 [–0.04;0.06]
30-m sprint [s] 0.06 [–0.03;0.15] 1.4% [–0.7;3.4] 0.01 [–0.07;0.1]
Agility test [s] 0.2 [–0.1;0.6] 2.1% [–1.5;5.6] 0.0 [–0.2;0.3]
YYIRT1 [m] 161 [–129;452] 9.6% [–5.1;26.5] 16 [–341;373]

RFD = rate of force development, CMJ = countermovement jump, DJ = drop jump, YYIRT1 = yo-yo intermittent recovery test 1.

(absolute and percentage difference scores, unad- 4. Discussion

justed and adjusted for baseline differences) and
The main result of the present study was that a
Figure 1 (adjusted percentage difference scores),
specific combined strength and power training regi-
respectively. Most likely practically relevant effects
men can induce relevant adaptations in various
(i.e. the probability for an effect being practically
strength parameters as well as in vertical jumping
worthwhile greater the 99.5%) were found for the
ability in adult male football players. Sprint times,
1-RM (+17%) and the bilateral CMJ height (+11%).
agility and intermittent endurance were barely
Likely practically relevant effects (i.e. the probability
affected. The strength training regimen that we
for an effect being practically worthwhile greater the
have applied in the present study is a multimodal
75%) were observed for isometric peak force and
contrast training. It was composed of uni- and bilat-
RFD as well as for CMJ with the left leg and DJ
eral strength exercises combined with plyometrics
reactivity index (+9 to 29%). After adjusting for
and/or sprint tasks. During a 7-week in-season per-
baseline differences, we obtained no relevant differ-
iod, a part of the common training was two times per
ences between both groups for agility performance,
week replaced by this training regimen. Winning
sprint times, and intermittent endurance.
 Combined strength and power training in football 1465
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Figure 1. Percentage difference scores (baseline adjusted values) with 90% confidence limits. The probability of the effect being practically
relevant in favour of strength training for the training induced changes between the strength training and the control group is additionally
given in the boxes. 1-RM = one-repetition maximum, RFD = rate of force development, CMJ = countermovement jump, DJ = drop jump,
YYIRT1 = yo-yo intermittent recovery test 1.

percentage was not negatively affected. The training
regimen was accepted by the players and the coach
and, thus, can be assumed as relevant for a practical
setting in high-level amateur football.
Likely practically relevant effects were observed in
most strength parameters as well as in vertical jump
performance. The improvements in strength para-
meters relative to the control group were similar
(15 to 25% for the unadjusted values) as it was
observed in previous studies in younger (17 years
old) (Chelly et al., 2009) as well as in professional
adult (Ronnestad et al., 2008) players. In both stu-
dies the training period was of comparable length
and comprised a similar amount of training sessions.
In addition, percentage improvements in jump
heights (4 to 10%) were comparable to those
observed in other recent studies (Chelly et al.,
2009; Kotzamanidis et al., 2005; Maio Alves et al.,
2010; Ronnestad et al., 2008). Whereas one of those
studies (Ronnestad et al., 2008) investigated adult
professional players during the pre-season condition-
ing period, the other studies (Chelly et al., 2009;
Kotzamanidis et al., 2005; Maio Alves et al., 2010)
analysed various strength training protocols in
17 year old players during the competitive season.
Thus, to our knowledge, the present study is the first
study to analyse specific strength training effects in
adult players during the competitive season, in par-
ticular by conducting a part of the training as uni-
lateral strength exercises. As similar effects were
observed in all cited studies independent of age and
performance level, it seems likely that our results can
be carefully transferred to the highest level.
We observed no relevant between-group differ-
ences in agility time and intermittent endurance
when training effects were adjusted for pre-test
 1466 O. Faude et al.
results. The improvements in agility test perfor-
mance in both groups might most likely be attributed
to test familiarisation. The gains in YYIRT1 running
distance might be a result of the football-specific
intermittent training and the competitive demands
during the in-season period. Bogdanis et al. (2011)
observed a similar improvement in intermittent
endurance in professional football players who per-
formed two different strength training programmes.
However, the strength training was conducted dur-
ing the pre-season period and no control group was
included in that study. In addition, as both groups
similarly improved intermittent endurance during
the competitive season a non-optimal pre-season
conditioning or familiarisation with the testing pro-
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cedure cannot be ruled out.
Sprint performance was not relevantly affected
in both groups. Towards the end of the pre-season
conditioning, the training focused on specific
speed work. As our study started only three
weeks after the onset of the competitive season, it
seems possible that the team was already appro-
priately trained in the sprint domain and, thus, a
ceiling effect may account for this finding.
Unfortunately, no test data for pre-season perfor-
mance changes exist and, thus, a conclusive state-
ment in this respect is not possible. Another
explanation might be that the transfer of strength
training effects into sprint performance may have
been limited since the tasks, which we supplemen-
ted to the strength training, were mainly plyo-
metrics and the volume of specific sprint
exercises was too low to induce further adapta-
tions. When comparing our (unadjusted) results
to those of Bogdanis et al. (2011) there remains a
small comparable but not significant effect of 1 to
2% in favour of ST. This is smaller than the speed
gains observed in other studies using a contrast
training approach (3 to 4%) (Kotzamanidis et al.,
2005; Maio Alves et al., 2010) in younger players
(17 years old) who had probably not achieved
complete maturation. Possibly, transfer effects
might be more likely when musculo-skeletal
maturation is not yet finished. This remains an
interesting topic for future research.
Some limitations need to be addressed. Obviously,
the main limitation of the present study is the low
number of players in each group. Thus, some effects
are associated with large confidence limits for the
between-group change differences. Nevertheless,
the probability that the observed differences between
groups were practically worthwhile was at least 75%
(likely to be practically relevant) (Hopkins et al.,
2009) in most strength and power parameters.
Moreover, the direction of training-induced changes
was uniformly in favour of the strength training
group in all variables. Furthermore, it has to be
emphasised that players were randomised within
one team and, thus, the remaining training as well
as other possible confounding factors were similar in
both groups.
Although we stratified groups according to 1-RM
and 10-m sprint time, the groups were not well
balanced with regard to most baseline strength and
power values. As ST showed worse values in all
parameters, this might have led to an artificial treat-
ment effect in terms of a regression towards the
mean. Such an effect, however, was eliminated by
adjusting all calculations for baseline differences.
Although smaller, the effects for most strength and
power parameters remained practically relevant after
adjustment for initial group differences.
The present study evaluated a specific strength
training regimen compared with a control condition.
The control condition consisted of routine technical
and tactical training as it is commonly used during
the competitive season in football. A comparison of
the relative efficacy of different combined strength
training regimens seems an interesting topic for
future research.
5. Conclusion
The results of the present study showed that 7-week
in-season strength and power training relevantly
improved strength performance and jumping height
as compared with routine technical and tactical
training as it is commonly applied during the com-
petitive season in adult male football players. The
winning percentage was not negatively affected dur-
ing the strength training period. The applied com-
bined strength and power training regimen with a
particular emphasis on unilateral exercises can be
assumed as relevant and feasible for a practical set-
ting in high-level amateur football. It can be easily
integrated two times per week as a part of the normal
in-season training. Sprint abilities and intermittent
endurance were not differently affected in both
groups. Future research may particularly focus on
the effects of added speed exercises and the devel-
opment of sprint and agility performance as well as
on possible differences between adaptations in youth
and adult players. Investigations on the relative effi-
cacy of different strength training regimens also
seem warranted.
Acknowledgements
We thank all participating players as well as the
coach of the team for their excellent compliance.
No external financial support was obtained for the
present study. The authors do not have any potential
conflict of interest.
 Combined strength and power training in football
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