Effects of Upper-Body Plyometric Training on Physical Fitness in Healthy Youth and Young Adult Participants: A Systematic Review with Meta-Analysis

Sports Medicine - Open

Table 5 Evidence-based practical recommendations for UBPT programming

	Wu	Freq	Dur	Int	Exe	PExe	Sets	Reps	RBS	RBTS^a	PO
Maximal strength performance (13)^b	15	2–3	4–12	Max, Mix	1–6	50–100	2–10	3–30	60–240	48–96	V, L, no PO
Medicine ball throwing performance (17)	10–15	2–4	4–12	Max, Mix	1–6	50–100	1–10	4–15	15–240	48–96	V, Freq
Sport-specific throwing performance (10)	3.5–15	2–3	4–8	Max	1–5	50–100	2–6	6–20	30–240	48	V, L, no PO
Upper-body muscle volume (3)	15	2	8	Max	1–3	100	3–5	6–12	240	48	V, L

Dur total duration (weeks) of UBPT interventions, Exe number of UBPT exercises performed per session, Freq frequency of UBPT (sessions per week), Int intensity of UBPT intervention exercises; L load, Max maximal, PExe percentage of UBPT exercises in the whole upper-body training programme, PO progressive overload (either as intensity, type of exercise, volume, or a combination of these), Reps total repetitions performed, RBS rest between sets (seconds), RBTS rest between UBPT sessions (hours), UBPT upper-body plyometric training, V volume (repetitions), Wu warm-up time (minutes)
^aapplicable to training sessions within a given week
^bvalues in parenthesis denote the number of studies reporting data for the outcome