VELEZ COLLEGE

COLLEGE OF OCCUPATIONAL AND PHYSICAL THERAPY

41 F. Ramos Street Cebu City, Philippines 6000
Tel: (032) 253 6887 Fax: (032) 253 6830
2nd Semester: S.Y. 2018 – 2019

EFFECTS OF EXPLOSIVE TRAINING WEIGHTED VS NON-WEIGHTED IN

INCREASING SPEED ON MALE SPRINTERS AGES 18-25YO FROM THREE
DIFFERENT UNIVERSITIES IN CEBU CITY

A Thesis Proposal to the Department of Physical Therapy

College of Occupational and Physical Therapy
Velez College, Cebu City

Submitted by:
Batas, Alyssa A.
Bulan, Johann Sebastian
Emperio, Jennifer Marie Camille
Modina, John Matthew
Valera, Alfonso Miguel
Yuson, Rystan Von

Submitted to:
Mr. Romel V. Cabazor
Department of Physical Therapy
College of Occupational and Physical Therapy - Dean

EXPLOSIVE EXERCISE 1
 TABLE OF CONTENTS

CHAPTER 4 PAGE

INTRODUCTION
BACKGROUND OF THE STUDY

STATEMENT OF THE PROBLEM

STATEMENT OF THE HYPOTHESIS
SIGNIFICANCE OF THE STUDY

THEORETICAL FRAMEWORK
CONCEPTUAL FRAMEWORK
SCOPE AND LIMITATIONS OF THE STUDY

DEFINITION OF TERMS
CHAPTER 2
REVIEW OF RELATED LITERATURE
SYNTHESIS
CHAPTER 3

RESEARCH DESIGN
RESPONDENTS OF THE STUDY
RESEARCH LOCALE
RESEARCH INSTRUMENT
RESEARCH PROCEDURES
A. Preliminary Data Gathering Procedures
B. Actual Data Gathering Procedures

STATISTICAL TREATMENT OF DATA

ETHICAL CONSIDERATIONS
CHAPTER 4

BIBLIOGRAPHY
APPENDICES
A. Budget Plan
B. GANNT Chart

EXPLOSIVE EXERCISE 2
CHAPTER 4 PAGE

C. Sample Questionnaires
D. Informed Consent Form
CURRICULUM VITAE

CHAPTER 1

INTRODUCTION

A muscle is known to be a bundle of fibrous tissue in the human or animal body

that has abilities such as contracting, producing movement or maintaining specific
positions. Strength, on the other hand, is the ability to produce force created by the
muscles in the body. Heavy strength training is commonly used in preparing athletes in
their specific sports but how it increases the force production during a fast sporting
movement may not be that visible to everyone.

Explosive exercises are similar to that of heavy strength training where movements
require a maximum or near-maximum power output from the athlete in a short amount of
time. It is a training that combines both strength and speed to increase your power output.
The drills incorporated in this kind of training are often used by athletes who need to
generate a quick burst of maximal effort which is helpful for sports including football, track
and field sports, court sports, and even cycling. The goal of explosive exercise training is
to build enough power to ultimately move heavy weights very quickly. In explosive
exercise, its basis is the ability of the muscle to improve a maximum concentric strength(1
Repetition Maximum) in a given exercises. However this muscle force production is
dependent upon different factors such as the level of fatigue, the length of the muscle,
the speed of contraction and some other factors. The changes as to how it increases or
decreases is described by its adaptation to different factors such as voluntary activation
and changes in muscle-tendon unit properties. Voluntary activation is defined as the
extent to which the muscle fibers are actively producing force to their full capacity during
a maximal contraction. The higher the voluntary activation of a muscle, the greater the
force of production. An increase in the muscle-tendon unit properties such as muscle size,
lateral force transmission, tendon stiffness and shifts in fiber types creates an acute effect
on high-velocity for production. Voluntary activation and changes in muscle-tendon unit
properties thus contribute in the production of high-velocity movements such as sprinting.

Sprinting is a competitive sport that requires speed to be able to cover a certain

distance in the shortest time possible. Some evidence suggests that in order to maximize
speed of movement, the first part of training should focus on increasing maximum
strength and building a strong foundation followed by a second part that is more focused
to power and speed training.

EXPLOSIVE EXERCISE 3
 Thus the main purpose of this research paper will provide a comparison between
weighted versus non-weighted explosive exercises to show which of them will have a
variable degree of enhancement in terms of speed.

BACKGROUND OF THE STUDY

The study aims to achieve the following goals: identify the significant effects of
explosive training, identify which explosive training (weighted or non-weighted) have the
most effect in increasing the speed of an individual. This study will consist of three groups
with 30 male respondents each, ages 18 - 25yo. The experimental groups will be divided
into two groups:
• Group A (GA) will be performing explosive exercises that would require resistance
or weights
• Group B (GB) will be performing explosive exercises without resistance or weights

STATEMENT OF THE PROBLEM

This study wants to determine if there is a significant difference in the effects of

performing Weighted Explosive Training versus Non-Weighted Explosive Training in
increasing speed in student-athlete sprinters of the different universities/colleges within
Cebu City.
Our study will answer the following questions in respect of:

❖ What is the demographic profile of the subjects in terms of:

• Body height
• Body weight
• Age
❖ What will be the baseline value in terms of speed of sprint using the Flying 30 Meter
Sprint on the subjects performing weighted and the subjects performing non-
weighted explosive training?

❖ What will be the post value in terms of speed of sprint using the Flying 30 Meter
Sprint on the subjects performing weighted and the subjects performing non-
weighted explosive training?

❖ Will there be a significant difference between the pre-test and post-test result in
terms of speed of sprint using the Flying 30 Meter Sprint on the subjects performing
weighted and the subjects performing non-weighted explosive training?

❖ What will be the comparison between post test results between the subject
performing weighted and the subjects performing non-weighted explosive training?

EXPLOSIVE EXERCISE 4
STATEMENT OF THE HYPOTHESIS

Null Hypothesis:
• There will be no significant difference between the pre-test and post-test value in
terms of speed using the Flying 30 Meter Sprint Test in GA and GB.
• There will be no significant difference between the post-test values in terms of speed
using the Flying 30 Meter Sprint Test in GA and GB.

Alternative Hypothesis:
• There will be a significant difference between the pre-test and post-test value in
terms of speed using the Flying 30 Meter Sprint Test in GA and GB.
• There will be a significant difference between the post-test values in terms of speed
using the Flying 30 Meter Sprint Test in GA and GB.

SIGNIFICANCE OF THE STUDY

This study is designed to determine the comparison between weighted explosive

training versus non-weighted explosive training in increasing speed in student-athlete
sprinters from University of Cebu, University of San Carlos and University of Southern
Philippines Foundation. It is beneficial to gather initial data so that understanding and
commentary on performance can be based on science rather than speculation or
personal bias and to establish the most efficient way in increasing performance in
sprinters.

This outcome of this study will give benefits to the following:

To the respondents and athletes, the study is beneficial in increasing their aerobic
capacity with the use of weighted or non-weighted explosive exercises and further widen
their knowledge on other exercises that could help in improving their speed and
performance.

To the Physical Therapists, the study is beneficial in administering and promoting speed
exercises for the patient and giving quick and holistic intervention to patients/clients who
aims to increase their speed.

To the physically fit individual, the study is beneficial in giving them an idea of a different
exercise that would help them efficiently increase their speed and will serve as an
evidence of the efficacy of the exercise.

To the Coach and Trainers, the study is beneficial in serving as evidence about the
efficacy of the exercise towards increasing speed performance of an athlete.

To fellow researchers, the study is beneficial in encouraging further studies on different

exercises and techniques that may increase the speed performance of an individual and
introduce interventions that could promote an increase in speed performance of a
client/patient.

EXPLOSIVE EXERCISE 5
THEORETICAL FRAMEWORK

CONCEPTUAL FRAMEWORK

SCOPE AND LIMITATION

Scope:
The study will focus on knowing the effects of weighted and non – weighted
explosive type of training in increasing the sprinters ’speed using the Flying 30 – meter
Sprint Test as the main assessment tool and which of the following protocols yield a
greater effect on the subjects. The researchers will gather student athletes, specifically
sprinters from various Colleges and Universities in Cebu City.

Limitations:
Limitations of this study include frequency of the exercise regimen, and using other
variables that may alter the effect of speed such as height, weight, stride length,
physiological demands, biomechanics, muscle composition, track, environmental
conditions, footwear and years of experience as the researchers will only focus on the
specific changes of each individual’s speed as a result of explosive training endured.
The study will only have an acute effect in improving speed.
The data will be gathered for about 1 month and there will be enough time for the
interpretation and statistical analysis of the data.

DEFINITION OF TERMS

Concentric – in which the muscle gains tension and shortens

Eccentric – in which the muscle gains tension and lengthens

Explosive training - a general term for performing exercises while exerting maximum
force within short intervals of time with the goal of increasing power. This training focuses
on learning to move a muscle from a relaxed state to a state of contraction in a rapid
manner.

Flying 30 – meter Sprint Test – an evaluation test suitable for sprinters where its
objective is to monitor the development of an athlete’s maximum speed; its procedure
comprises of 3 x 60 m runs from a standing start and with a full each run.

Isometric – in which the muscle gains tension but does not appreciably change its length

Non – weighted exercises – an exercise method wherein an individual uses his/her own
body weight as a form of resistance in resistance training.

Postactivation Potentiation (PAP) Protocol – a phenomenon by which muscular

performance is acutely and temporarily enhanced because of muscular contractile

EXPLOSIVE EXERCISE 6
history, and occurs when a heavy resistance exercise (like a Squat) is followed by a high-
velocity movement (like a Jump), resulting in a more forceful muscular contraction during
the than you'd get without the preceding heavy exercise.

Speed - is a measure of how fast something is moving. The average speed of an obect
in a certain time is the distance the object travelled divided by the time. It is also the
by an object per unit time.

Voluntary Activation - refers to the extent to which the muscle fibers are actively
producing force to their fullcapacity during a maximal contraction

Weighted exercises – a type of exercise method wherein free weights are used for
resistance training.

CHAPTER 2

As the research progresses, it is primal to have literature that back up the data and
support the claims of the said research, existing data can help in the fundamental growth
of a research and nail it to the facts instead of making scientific guesses. This chapter is
devoted to a review and analysis of various literatures available on different aspects of
the validity of topics such as Explosive Training. This chapters aims to identify literature
from certain platforms in order to present a well-constructed argument. It has been
ensures the most relevant information is presented.

REVIEW OF RELATED LITERATURE

Sprinting by definition is running over a short distance in a limited period of time.
In athletics and track and field, sprints are among the oldest running competitions. The
competition dates back 776 B.C in Ancient Greece where the sport was first discovered,
usually predominated by men. The researchers have decided for the respondents of the
study to be men aged 18 - 25 years old, this specific population was picked for the reason
that this age range is the one most accessible, Haugen et.al also stated in a journal that
peak for men’s peak sprint performance ranges from 23 - 29 years old. In general, most
quantitative values for women — such as muscles strength, pulmonary ventilation and
cardiac output, all of which are related mainly to the muscle mass — vary between two
thirds and three quarters of the values recorded in men. Most of the difference in total
muscle performance lies in the extra percentage of the male body that is muscle, caused
by endocrine differences. Testosterone secreted by the male testes has a powerful
anabolic effect in causing greatly increased deposition of protein everywhere in the body,
but especially in the muscles, It is also known that even males that have very little sport
participation but has a normal level of testosterone will have muscles that grow about 40
percent larger than those of a comparable female without testosterone (Guyton, 2006)
It is stated that Biological factors that predetermine a sprinter’s potential include
muscular strength (Eynon, 2013) One of the alternative exercises for increasing speed in
sprinters that the researchers found are explosive exercises. Explosive exercises can be
defined as a movement in which maximum or near maximum rate of force development
is attained. These exercises can either be isometric or dynamic (Stone, 2001) Sprinters

EXPLOSIVE EXERCISE 7
usually train in two various aspects, the first is to aim the immprovement of magnitiude
and rate effective force and power output; and the second aims to improve the technical
efficiency of the sprint action (Cissik, 2004) A study by Behrens & Simonson(2011)
concluded that cyclic resisted strength training increases the force and power output
production. An increase in these factors creates an acute effect increasing speed in high-
velocity movements such as cycling which may be also applied to sprinting that also
require these movement. As these components have sufficed for the past years in terms
of training athletes, the researchers have thought about how there should be another way
in increasing muscle strength as opposed to the regular strength training that theses
individuals do. A comparison between explosive training and traditional strength training
in different aspects in sprinting and vertical jump performance was done by Bruce-Low
and Smith(2007). Their showed positive results in favor of explosive training in increasing
athletic performance. It was also said that explosive exercises are often advocated by
many self-proclaimed experts in the field of strength and conditioning. Exercises
performed in this manner showed to translate better into enhanced sporting performance
compared to weight training in slow cadence. The Post-Activation Potentiation Protocol
is the mechanism behind this type of performance used within the field of strength and
conditioning that has grown as performance enhancing effect. It is the execution of certain
conditioning activities at maximal or near-maximal intensities that can acutely enhance
subsequent athletic performance with sufficient recovery. (Healy, 2017) The aim of this
explosive exercises through this protocol is to elicit ana acute enhancement in an athlete’s
performance. As Healy stated, it is in this protocol where muscle fatigue and muscle
potentiation co-exist. These two factors do not dissipate at an equal rate with muscle
fatigue declining faster as compared to muscle potentiation. If the appropriately recovery
is provided, then muscle fatigue will have dissipated leaving the muscle in a potentiated
state only leading to an enhancement in performance in this condition. Conversely, if
fatigue persists the performance will be impaired. The exercises that were performed in
the said study were back squats, depth jumps and tuck jumps that have potential to be
incorporated into a sprinter’s training program as it mimics the movement in sprinting.
With that, these exercises can be used as a pre-competition warm up in order for the
muscle to reach its potentiated state which in turn can increase an athlete’s overall
performance. McBride et.al, Chatzopoulus et.al and other independent researchers
assessed the effects of back squats as it is the most widely studied conditioning activity
used to explosive on the effect in an athlete’s sprinting performance. All of these data
were gathered by Healy in his study and have reached an ultimatum with which
parameters are needed for each exercises. The same goes with depth jumps and tuck
jumps. Each parameter will then be showed under research instruments.
Having gathered data needed and receiving expert opinion from an adviser,
statistician, and a professional sports trainer and with these literature as back up, the
researchers have enough background and data to conduct the study.

SYNTHESIS
Based on the different literature the researchers have gathered, they will be able
to conduct the experiment on doing explosive exercises with weights and without weights
in increasing speed of athlete’s from different universities aged 18 -25 years old with the
use of Flying 30 - Meter Sprint Test as an assessment tool for sprinting to see which

EXPLOSIVE EXERCISE 8
exercise regimen yields the greatest increase in speed performance. A journal by Howard
et.al gave the researchers information on the different muscle activation during maximal
sprinting such as timings and activity levels across the running gait cycle. Chatzpoulus
et.al discussed on the postactivation potentiation effects after heavy resistance exercise
on running speed, and found out that linear sprint performance can be potentiated by
strength such as back squats CA or a plyometric CA such as alternating leg bounding.

CHAPTER 3
This chapter contains the discussion of used research design, subjects, research locale,
instrumentation, data gathering and analysis of procedures and ethical considerations of
the study. It aims to explicitly state the technicalities and results of the research itself.

RESRACH DESIGN
In determining the effectivity of weighted and non-weighted explosive exercises,
the study will utilize a quantitative design specifically experimental design through a
random sampling method.

RESEARCH POPULATION
Participants were recruited by communication by coaches of each universities and
through a thorough presentations to the members of the team. Screening stages included
a PAR-Questionnaire followed by a written document that would include an informed
consent and physical examination.

Physical Activity Readiness Questionnaire

The Physical Activity Readiness Questionnaire is one of the initial instruments to
be used in this study as a screening tool. The PAR-Q is a tool used by the researchers
that is aimed to determine the maximum running speed of the respondent and whether
or not a subject is to be excluded from the actual experiment. With this questionnaire, the
researchers are able to gather necessary information and past history of certain
conditions to serve as the exclusion criteria; this is to make sure that all the participants
in this study are fit to perform vigorous physical activity (Grimby et.al 2015)
Inclusion criteria includes: male ages 18 - 25 years old, has a normal BMI, is
currently enrolled in their universities and part of the track and field team for at least
2years. Exclusion criteria would include: currently training for a competition, had a recent
injury 18months prior to the implementation date, any medical conditions such as
Hypertension, Diabetes, Cancer, Cardiac Diseases, Osteoporosis, Arthritis and other
medical conditions noted on the Physical Activity Readiness Questionnaire (PAR-Q)
For the subjects in this study, they will be chosen by following the non-probability
sampling: random sampling method. The aim of this research is more focused on the
intricacies of the subjects being studied rather than as a whole. In choosing the subjects
for this study, it requires that the participants follow a set of certain criteria set by the
researchers.
There are two groups consisting 30 subjects each for explosive training with
weights and non-weighted explosive training performing the three set of exercises. GA

EXPLOSIVE EXERCISE 9
will be performing explosive exercises that would require resistance or weight while GB
will be performing explosive exercises without resistance or weights.

RESEARCH LOCALE
The study will be conducted in Cebu City Sports Complex located at Osmeña Blvd.
Cebu City for Weighted and Non-Weighted Training using the oval (with circumference of
400 meters). This venue is chosen by the researchers because of its accessibility and
because the instruments needed are already present. The venue can also accommodate
all respondents present.

RESEARCH INSTRUMENTS

• Flying 30-Meter Test

This is a test being used by the researchers in this study in order to monitor the
development of the respondent’s maximum speed. With this test, the researchers would
be able to analyze and compare final results with initial reports to indicate and improve in
each respondent. This test is not only used for gathering but also in determining whether
or not the subject is to be excluded from the actual experiment that will serve as another
exclusion criteria for the study (Brian Mckenzie)

To undertake this test, this would require:

1. 400m track - 60m marked section on the straight
2. 2 cones to mark 30m point
3. 3 stop watches
4. 2 Assistants in each experimental groups

The test comprises of 3 x 60m runs from a standing start and with a full recovery
between each run. The athlete uses the first 30m to build up to maximum speed and then
maintain the speed through to 60m. The assistant should record the time for the athlete
to complete the:
A. First 30m
B. Whole 60m
To determine the athlete’s flying 30m time subtract the time for the first 30m from
the time for the whole 60m.
The athlete’s predictions for 100m and 200m time can be predicted from their flying
30m time using the following algorithm:
A. 100m : 4.8793289 + (Time x 2.2011769) + (Time x Time - 0.040363)
B. 200m : 8.9693467 + (Time x 4.787071) + (Time x Time - 0.107128)

EXPLOSIVE EXERCISE 10
 • Equipments Needed in Weighted Explosive Exercises
Exercises Equipments To Be Used
Back Squats Barbell
Weight Plates (2.5kg, 5kg , 10kg)
Tuck Jumps Weighted Vest
Depth Jumps Weighted Vest

GA : Weighted Explosive
Exercises

GB : Non-Weighted
Explosive Exercises

METHODOLOGY

Fastest Time
PAR-Q
Recorded on each
trial

Trial 2
Pre - Test: Flying 30-Meter Test

Trial 1

EXPLOSIVE EXERCISE 11
 Trial 3

Post - Test: Flying 30-Meter Test

The exercise program to be used in this experiment shall be based on the

study about PAP Protocol which showed specific exercises and parameters. All of
which will be performed for three trials. On each trial, the fastest time will be recorded
and will be compared between each trial and between the two experimental groups.

Difference Between
the Two Groups
GA : Weighted Explosive GB : Non-Weighted
Exercises Explosive Exercises

Exercises Procedure Parameters

Back Squats 1. Stand with the bar on upper back and 3 reps of heavy
(Fig 3.1) feet should be shoulder-width apart 90% of 1RM with
2. Squat down slowly by pushing the knees 4mins rest after one
to the side while moving the hips and set
buttocks to the back
3. Break parallel by squatting down until
hips are lower than the knees which
should be in line or with the toes still
seen
4. Squat back up while keeping the knees
out and chest up
5. Stand with hips and knees locked at the
top

Tuck Jumps 1. Stand with feet shoulder-width apart and 3 reps of heavy
(Fig 3.2) chest up 90% of 1RM with
2. Drop the butt back and down while 7mins rest after one
driving the arms up and pushing off the set
floor followed by lifting knees towards the
chest
3. Bend knees when landing to absorb the
impact

EXPLOSIVE EXERCISE 12
 Exercises Procedure Parameters
Depth Jumps 1. Stand on a plyobox 5 reps from a height
(Fig 3.3) 2. Step off the box and hit the ground of ~0.75 with
3. Immediately jump up as high as possible 15mins rest after
at ground contact gaining energy from two sets
the impact that was absorbed, stabilized
and transfer force for a move explosive
jump

Preliminary Data Gathering

Participant characteristics - Testing of all outcome measures were conducted
before randomization. Height, weight and other subjective data were taken
using standard procedures.
Flying 30meter testing - Participants were asked to run 3 sets of 60m runs from a
standard start with a full recovery between each run. The participants used the
first 30m to build up to maximum speed and then maintains the speed
through 60m. The completed time for the last 30m on each set will be
used to assess final speed after the intervention and will serve as a baseline for
further progression. Total speed will be obtained in each of the 3 sets

Actual Data Gathering

STATISTICAL TREATMENT OF DATA

The data will be treated and analyzed using MS Excel and MiniTab 13. The
demographic profile of the respondents will be presented using descriptive statistics. The
continuous data, such as age, will be reported as mean and standard deviation while
nominal/categorical data, such as sex, will be reported as frequency and percentage.

The flying 30-meter test results will be presented and described using mean and
standard deviation. The improvement of time will be determined by finding the paired
difference of pre and post flying 30-meter test results using paired t-test. The difference
of the improvement in the control and experimental groups will be determined using t-test
(or one-way ANOVA with post hoc analysis).

Dummy Tables

ETHICAL CONSIDERATIONS

Conflict of Interest
The researchers have no conflict of interest in regards to the study.

Privacy and Confidentiality

EXPLOSIVE EXERCISE 13
 All of the respondent’s data will be kept under strict protection, privacy is of utmost
importance. The data collected will be seen only by the researchers themselves and their
corresponding adviser. The data gathered will be placed in an area where there are locks
present, in cases that data will be encoded, it will be done so on a laptop with a password.
During the presentation of the study, the names of the subjects will not be posted and
codes will be used instead to maintain confidentiality. If the subjects wish to, they will be
allowed to view the results after. Informed consents will be given to the subjects
personally.

Informed Consent Process

The researchers will be providing the respondents informed consent for safety
issues, formality of the matter, and assurance of the respondents cooperation with the
study. Each respondent will be given which enumerated the following:
a. Purpose of the study
b. Potential risks
c. Disclosure of personal information

The purpose of the waiver is to highlight how all data gathered will be kept
confidential and that only the researchers and panelists will be able to view them.
Vulnerability
In the event that the responder is under the age of 18 years old, the researchers
will provide a parental consent form which will be given ahead of time for the respondents
to go and give to their parents to formally ask permission to join the study. It is to ensure
the safety of each respondent that the parents are aware exactly what the purpose of the
study is about. The Parents’ permission would also be of great help to the researchers.

Recruitment
In terms of recruitment, what the researchers did was to contact the coach of the
University of Cebu Track and Field team. Upon contact the researcher provided the coach
a letter which explained what the study is all about. Once approved, letters will be given
then to the players and team captain. A meeting will be conducted to formally meet
everyone and to personally explain the purpose of the study. Those then who fit the
inclusion criteria were given informed consent forms.

Risks
The risks associated with the study included muscle soreness, bruises, and
wounds acquired during the exercise program. The researchers will see to it that no
untoward incident will happen during implementation.
In cases where research-related injuries occur, the researcher will provide first aid
to the area affected. If major cases arise like strains, sprains, or any other worse type of
injury, the researchers will see to it that the respondent will be brought to the hospital
immediately and the researchers will shoulder the expense for the first consult.

Benefits
The respondents chosen in the study will benefit from it in terms of learning about
proper techniques to increase speed through explosive training. The study also raise

EXPLOSIVE EXERCISE 14
awareness as to how much of a wide spectrum there is in regards to exercises that
increase speed. Impact of this research to the track and field athletes is that they are
given the permission to use this method in training to continue and increase their speed
which gives them an edge against their competition during game events.
Incentives or Compensations
The subjects did not spend money during the whole study. All they had to do was
lend the researchers their time and energy. Refreshments and snacks were also given
every after meeting up.

Community Considerations
This research makes an impact to the track and field community; it gives them a
wider scope as to what exercises that could help in increasing their speed. Once the study
is done athletes could also opt to include this program in their training regimen.
Collaborative study terms of reference
Collaborative considerations are not applicable to this study.

EXPLOSIVE EXERCISE 15