Author(s): Vairamuthu E and P Uma

Abstract:
This research aimed at comparing the efficiency of 8 weeks Cross Fit and Plyometric based strength and power training programs on healthy male collegiate athletes of Tamil Nadu, India. Forty-five physical education students (age 18-25 years) were randomly assigned to CrossFit (CFG; n=15), plyometric (PTG; n=15), or control (CG; n=15) groups. The CFG performed functional high-intensity workouts (3×/week), while PTG completed progressive plyometric (3×/week). Assessments included 1RM back squat/bench press (strength), vertical/standing broad jumps (power), and Wingate test (anaerobic power). Results demonstrated significant within-group improvements (p<0.05) for both intervention groups. CFG showed greater strength gains (back squat: +17.4 kg; bench press: +10.3 kg) compared to PTG (+7.6 kg and +4.3 kg, respectively; p<0.01). Conversely, PTG exhibited superior power improvements (vertical jump: +8.5 cm vs CFG's +5.2 cm; broad jump: +0.29 m vs +0.17 m; p<0.01). Both groups significantly outperformed CG in all measures (p<0.001, large effect sizes d=0.66-2.03). These findings suggest CrossFit training elicits greater strength adaptations, while plyometrics produce superior power development. The results provide evidence-based guidance for coaches: CrossFit may benefit strength-dominant sports (e.g., rugby), whereas plyometrics may better serve power-dependent disciplines (e.g., basketball).

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