Effects of a 12-Week Strength and Circuit Training Programme on Explosive Power and Cardiorespiratory Endurance in College-Level Football Players

Abstract

Background: Football performance depends heavily on the integration of neuromuscular power and cardiorespiratory efficiency. Late adolescence and early adulthood represents a critical period during which targeted training interventions may induce favorable physiological adaptations.

Objective: The present study aimed to evaluate and compare the effects of strength training and circuit training on explosive power and cardiorespiratory endurance in college-level football players.

Methods: Sixty male football players aged 18–21 years were randomly assigned to a strength training group, a circuit training group, or a control group (n = 20 each). The experimental groups underwent a structured 12-week training programme, while the control group continued routine physical activity. Explosive power was assessed using the standing broad jump test, and cardiorespiratory endurance was evaluated using the 12-minute run/walk test. Data were analyzed using analysis of covariance (ANCOVA) at a 0.05 level of significance.

Results: Both strength training and circuit training produced significant improvements in explosive power and cardiorespiratory endurance compared to the control group (p < 0.05). Circuit training resulted in greater enhancement of explosive power, whereas strength training elicited superior improvements in cardiorespiratory endurance.

Conclusion: The findings suggest that both training modalities induce meaningful physiological adaptations in college-level football players. Incorporating strength and circuit training within youth conditioning programmes may optimize neuromuscular performance and cardiovascular efficiency essential for football performance.