Purpose: To compare the effects of variable resistance complex training (VRCT) versus traditional complex training (TCT) on maximum strength, vertical jump ability and swimming performance in swimmers. Methods: Twenty-four male swimmers (age: 20.9 ± 1.1 years) were randomized to VRCT (n = 8), TCT (n = 8), or control (CON; n = 8) and completed a twice weekly training intervention over a 6-week period. Training programs involved alternating high-load resistance exercise with plyometric exercise within the same session. The VRCT group performed resistance exercises at 70% of 1-repetition maximum (1RM) + 0% to 23% of 1RM from band resistance with a 90-second rest interval, while the TCT group conducted resistance exercise at 93% of 1RM with a 4-minute rest interval. Maximum strength, vertical jump, start, turn and 100-m sprint performance were assessed pre- and post-intervention. Results: VRCT and TCT demonstrated significant increase in the 1RM back squat, countermovement jump and squat jump height (all p < 0.01). Furthermore, VRCT and TCT significantly improved turn (p < 0.01 and p < 0.05, respectively) and 100-m sprint time (both p < 0.01), whereas start time improved only in the VRCT (p < 0.01). Between groups, VRCT showed significant improvement in the start and turn times (p < 0.05) compared with CON. Conclusions: Both complex training modalities can be implemented to enhance lower limb strength, power and sprint performance. VRCT is more efficient to improve start and turn time in swimmers.
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