Sedanter Bireylerde Kompleks ve Kontrast AntrenmanlarınBazı Fiziksel Parametreler Üzerindeki Etkisinin Karşılaştırılması

Comparison of the Effect of Complex and Contrast Training on Some Physical Parameters in Sedentary Individuals

 İsmail Balta

Doi: https://doi.org/10.5281/zenodo.19220970

https://www.ijoss.org/Archive/v3-i1/ijoss-Volume3-issue1-34.pdf

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Received / Gönderim: 20.09.2025 Accepted / Kabul: 25.11.2025 Published / Yayın: 28.02.2026

Öz

Bu çalışmanın amacı, sedanter bireylerde haftada bir gün uygulanan altı haftalık kompleks ve kontrast antrenmanların bazı fiziksel parametreler üzerindeki etkilerini karşılaştırmaktır. Çalışmaya 25 sağlıklı birey gönüllü olarak katıldılar. Katılımcılar kompleks antrenman (n=12) ve kontrast antrenman (n=13) grubu olmak üzere ikiye ayrıldı. Katılımcıların antropometrik ölçümleri (boy, vücut ağırlığı, vücut yağ oranı, kas kütlesi) alındı. Her iki antrenman grubu altı hafta boyunca haftada bir gün dahil olduğu grubun antrenmanlarını uyguladı. Katılımcılara antrenman periyodu öncesinde ve sonrasında 1 maksimal tekrar squat, 1 maksimal tekrar bench press, el pençe kuvveti, dikey sıçrama yüksekliği ve sağlık topu atış testleri uygulandı. Kompleks antrenman grubunda squat, bench press, dikey sıçrama, sağ ve sol el pençe kuvveti değerleri istatistiksel olarak anlamlı şekilde gelişti. Kontrast antrenman grubunda squat, bench press, sağlık topu atış, sağ ve sol el pençe kuvveti değerleri istatistiksel olarak anlamlı şekilde gelişti. Gruplar arası ön test ve son test değerlerinde istatistiksel olarak herhangi bir farklılığa rastlanmadı. Elde edilen bulgular, haftada bir gün uygulanan kompleks ve kontrast antrenman protokollerinin, sedanter bireylerin fiziksel performans göstergeleri üzerinde benzer düzeyde olumlu etkiler oluşturduğunu ortaya koymaktadır. Bu bulgular, her iki antrenman protokolünün de birbirlerinin yerine kullanılabilecek ve etkili performans artışı sağlayabilecek yöntemler olduğunu göstermektedir.

Anahtar Kelimeler Kompleks Antrenman, Kontrast Antrenman, Maksimal Kuvvet, Güç, PAP.

Abstract

The aim of this study is to compare the effects of six-week complex and contrast training applied once a week on some physical parameters in sedentary individuals. Twenty-five healthy individuals volunteered to participate in the study. Participants were divided into two groups: the complex training group (n=12) and the contrast training group (n=13). Anthropometric measurements (height, weight, body fat percentage, muscle mass) of the participants were recorded. Both training groups performed their respective training protocols once a week for six weeks. 1 repetition maximum squat, 1 repetition maximum bench press, handgrip strength, vertical jump height, and medicine ball throw tests were applied to the participants before and after the training period. In the complex training group, squat, bench press, vertical jump, right and left handgrip strength values improved in a statistically significant manner. In the contrast training group, squat, bench press, medicine ball throw, right and left handgrip strength values showed statistically significant improvement. No statistically significant differences were found between the groups regarding pre-test and post-test values. The obtained findings indicate that complex and contrast training protocols applied once a week produce similarly positive effects on the physical performance indicators of sedentary individuals. These findings suggest that both training protocols are methods that can be used interchangeably and provide effective performance enhancement.

Keywords Complex Training, Contrast Training, Maximal Strength, Power, PAP

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