International Journal of Contemporary Research in Multidisciplinary

Integrating plyometric exercises with resistance training has emerged as a potent strategy to enhance physical performance and optimize body composition. This study aims to compare the effects of incorporating plyometric exercises in alternate versus subsequent order within a resistance training regimen on body fat percentage among physically active individuals. Participants were randomly assigned to one of four groups: Resistance Training with Alternate Plyometric (RTAP), Resistance Training with Subsequent Plyometric (RTSP), Resistance Training only (RT), and a Control Group (CG). The study was conducted over an eight-week period, during which the experimental groups adhered to their respective training protocols. Body fat percentage was assessed using bioelectrical impedance analysis (BIA) at baseline and post-intervention. Data were analyzed using a one-way analysis of covariance (ANCOVA) to determine the statistical significance of mean differences among the groups, adjusting for baseline values. The results indicated significant differences in body fat percentage among the groups. The control group exhibited an increase in fat percentage from the pre-test to the post-test, while all experimental groups showed reductions. Specifically, the RTSP protocol, which involved performing plyometric exercises after resistance training, led to the most substantial improvements in body fat percentage. This protocol was particularly effective for both boys and girls, suggesting that subsequent sequencing of exercises can maximize the benefits of combined plyometric and resistance training. For boys, the RTSP group demonstrated a significantly lower body fat percentage compared to the RTAP group, indicating that performing plyometric exercises after resistance training is more beneficial than alternating them within a session. For girls, the RTSP group showed the greatest reduction in body fat percentage compared to the RT and RTAP groups, which did not differ significantly from each other. These findings underscore the importance of exercise sequencing in optimizing fat reduction. The RTSP protocol appears to leverage the benefits of both plyometric and resistance training effectively, leading to more pronounced reductions in body fat. This research provides valuable insights for athletes, coaches, and fitness professionals, suggesting that the sequence of exercise types can significantly impact the efficacy of training programs aimed at fat loss. The study's implications are significant for designing effective training regimens. By adopting the RTSP protocol, individuals can achieve better fat loss outcomes and improve their overall body composition. This research contributes to the development of evidence-based practices in exercise programming, emphasizing the critical role of exercise sequencing in achieving fitness goals. Overall, the study highlights the potential benefits of subsequent plyometric exercises following resistance training for enhancing body composition and fitness. Future research should continue to explore the mechanisms underlying these effects, investigate the long-term sustainability of these benefits, and extend the findings to broader populations and different demographic groups.