Effect of three fitness programs on strength, speed, flexibility and muscle power on sedentary subjects.

BACKGROUND: The aim of this study was to research and compare the effect of Crossfit® (CF), LesMills® (LM) and traditional resistance (TRAD) training program on short performances. METHODS: Participants were assigned randomly into 3 groups and followed the training sessions allocated at the rate of 5 sessions/week for 16 weeks. A battery of tests including anthropometric and performance measures were carried out over three sessions: before training (T0), after eight weeks (T1) and sixteen weeks of training (T2). RESULTS: Findings indicated that strength tests demonstrated a significant time effect (p<0.001, ηp 2=0.6), the results showed that CF and TRAD groups improved strength every 8 weeks while LM group only at T2, The speed test demonstrated also a significant time effect (p<0.001 , ηp 2=0.5) the results showed an improvement in speed every 8 weeks for LM, at T2 for CF and no change for TRAD, for flexibility, all tests demonstrated a main time effect (p<0.001 , ηp 2=0.46 - 0.7) CF was the best in shoulder range of motion and LM in trunk and lower limb flexibility, all power tests also demonstrated a significant time effect (p<0.001 , ηp 2=0.76 - 0.9) the improvement for all groups was every 8 weeks. CONCLUSIONS: Based on these findings, we recommend TRAD and CF as valuable trainings for strength development, LM for flexibility and all three trainings for power improvement.