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Document Type

Abstract

Publication Date

1-14-2026

Abstract

To investigate the effect of unilateral compound training on lower limb explosive strength in sprint athletes, with the aim of improving athletic performance. Participants were selected from sprint athletes at Beijing Sport University and randomly assigned to either the unilateral compound training group or the bilateral compound training group. The unilateral compound training group performed Bulgarian split squats, while the bilateral compound training group performed traditional barbell back squats. Both groups used 85% of their one-repetition maximum (1RM) as the training load, completing 4 sets of 5 repetitions with 6 minutes rest between sets and 3 minutes rest between repetitions, over a 6-week intervention period. Pre- and post-intervention measurements included countermovement jump (CMJ) height, rate of force development (RFD), peak power, 30-meter sprint time, and standing long jump performance. (1) The unilateral compound training group showed significant improvements in CMJ height, RFD, peak power, 30-meter sprint time, and standing long jump performance (P < 0.01). (2) The bilateral compound training group also exhibited significant improvements in CMJ height, RFD, peak power, 30-meter sprint time, and standing long jump performance (P < 0.01). (3) When comparing the two training groups, the unilateral compound training group demonstrated significantly greater improvements in CMJ’s RFD, 30-meter sprint time, and standing long jump performance (P < 0.01), while no significant difference was found in CMJ height and peak power (P > 0.05). Both unilateral and bilateral compound training can enhance explosive strength in sprint athletes. Unilateral compound training is more effective in improving RFD and sprint performance, while bilateral compound training has a greater effect on standing long jump performance.

DOI

https://doi.org/10.18122/ijpah.5.1.44.boisestate

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