@article {11552,
	title = {Muscle Fiber and Performance Changes after Fast Eccentric Complex Training.},
	journal = {Med Sci Sports Exerc},
	volume = {50},
	year = {2018},
	month = {2018 Apr},
	pages = {729-738},
	abstract = {INTRODUCTION: The purpose of this study was to examine the effects of a short-term fast eccentric and ballistic complex training program on muscle power, rate of force development (RFD), muscle fiber composition, and cross-sectional area (CSA).

METHODS: Sixteen male physical education students were randomly assigned to either a training group (TG, n = 8) or a control group (n = 8). The TG followed a 6-wk low volume training program, including fast eccentric squat training with an individually optimized load of 74\% {\textpm} 7\% of maximal half-squat strength (1RM) twice per week and a ballistic training session with loaded (30\% 1RM) and unloaded jump squats, once per week, all combined with unloaded plyometric jumps.

RESULTS: Half squat 1RM was increased in the TG from 1.87 {\textpm} 0.28 to 2.14 {\textpm} 0.31 kg per kilogram body mass (14.4\% {\textpm} 9.3\%, P = 0.01). The percentage of types I, IIA, and IIX fibers were similar in the two groups at pretesting and did not change after the intervention period (P = 0.53-0.89). Muscle fiber CSA increased in all fiber types by 8.3\% to 11.6\% (P = 0.02 to 0.001) in TG only. Countermovement jump height and peak power measured at five different external loads (0\%-65\% of 1RM) only increased in the TG by approximately 20\% to 36\% (P < 0.01) and approximately 16\% to 22\% (P < 0.01), respectively. Peak ground reaction force during jump squats remained unchanged in both groups, whereas RFD increased in the TG only (40\%-107\%, P = 0.001).

CONCLUSIONS: A combination of low-volume fast eccentric and ballistic jump squat training with plyometric jumps in a strength-power potentiation complex format, induced substantial increases in peak leg muscle power, RFD, and maximal strength, accompanied by gains in CSA of all muscle fiber types, without a reduction in fast twitch fiber composition.},
	issn = {1530-0315},
	doi = {10.1249/MSS.0000000000001507},
	author = {Bogdanis, Gregory C and Tsoukos, Athanasios and Brown, Lee E and Selima, Elisavet and Veligekas, Panagiotis and Spengos, Konstantinos and Terzis, Gerasimos}
}
