Plyometric training: faster kicks need a separate score

Adding plyometric training produced larger eight-week gains in kick speed and squat 1RM than adding traditional resistance training in elite taekwondo athletes. The useful distinction is between a larger improvement and a higher final score. The study published on October 13, 2026 found the former for several outcomes, but not the latter for most of them. That distinction changes what a lifter can reasonably take from the comparison.

Who trained, and what was actually compared?

The researchers randomly assigned 24 elite male taekwondo athletes aged 18–24 to two groups of 12. Each group added two weekly sessions for eight weeks while continuing regular taekwondo practice. This was a comparison of supplementary training in experienced combat-sport athletes, rather than a trial of beginner lifting or a muscle-building program. The numbers below are average changes, not promised individual improvements.

Does a larger gain make one method better at everything?

The 95% confidence interval for the between-group difference in change was 1.37–4.30kg for squat 1RM and 0.25–0.49m/s for kick speed. Those comparisons support a difference in improvement within this setting. At the final assessment, however, only reactive strength index (RSI) and 20-second continuous kick repetitions were significantly higher in the plyometric group, both with p=0.007. The other final outcomes did not differ significantly between groups. Wingate peak power also had no significant group-by-time interaction (p=0.460). Select the outcome that matches the goal before deciding which result matters.

Which numbers belong in your fairlift record?

1. Record squat, bench press and deadlift 1RM before and after a training block using consistent criteria. Do not convert faster kicks into extra kilograms on a lift.
2. Keep kick speed, 20-second kick repetitions and jump height in separate notes with their testing conditions. Compare repeated measurements of the same test.
3. Use the Muscle Index to compare Big 3 strength and the sport tests to compare sport performance. If only one improves, retain that distinction when reviewing the block.

The Muscle Index calculator describes relative Big 3 strength; it does not grade kicking ability. A stronger squat and a faster kick can both be valuable without sharing one score. For a different comparison centered on jumping, read Olympic lifts versus plyometrics for jump height. The exercise label alone does not settle the choice: the athlete, comparator and measured task define what a result can support.