Journal of Sports and Biomotor Sciences

Journal of Sports and Biomotor Sciences

The Effects of Two Methods of Escalating Density Training and Resistance Training on the Physical-Motor Skills of Semi-Professional Male Taekwondo Athletes in Shiraz

Document Type : Original Article

Authors
Maryam Dariyayi 1
Homa Sheikhani Shahin 2
Mehrzad Moghaddisi 3
1 MSc in Exercise Physiology, Department of Sports Sciences-sports nutrient, Shiraz Zand Institute of Higher Education, Shiraz, Iran.
2 Assistant Professor of Sports Physiology, Sports Science Department, Zand Shiraz Institute of Higher Education, Shiraz, Iran
3 Associate Professor of Exercise Physiology, Department of exercise physiology, Shiraz branch, Islamic Azad University, Shiraz, Iran.
10.22034/sbs.2026.574770.1162
Abstract
Introduction and Purpose: Taekwondo, as a competitive martial art, is related to the physical and skill abilities of athletes. The aim of the present study was to investigate the effect of two methods of intensive and Escalating Density Training on the physical-motor skills of semi-professional male taekwondo athletes in Shiraz.
Materials and Methods: This quasi-experimental study was conducted with a pretest-posttest design on 30 taekwondo practitioners (15 red belts and 15 black belts) in two groups of 15 (Escalating Density Training (EDT) and resistance). Inclusion criteria included age 16 to 20 years and at least three years of training experience. The traditional group followed a standard strength program and the EDT group followed a paired and rotational program. For evaluation, the Taekwondo-specific Aerobic-Anaerobic Agility Test (TAAA) and the Functional Movement Screening Test (FMS) were used. Data analysis was performed with SPSS software using ANCOVA and paired t-tests at a significance level of P≤0.05
Results: In the EDT group, a significant increase was observed in maximum(P=0.001), minimum (P=0.001), average strokes(P=0.001) and average power(P=0.001). Also, the EDT group had greater improvement than the resistance group in all components of stroke performance (except fatigue index). In the FMS assessment, the EDT group showed a significant increase in the total score and the components of squat (P=0.007), lunge(P=0.015), shoulder stability(P=0.023) and rotational stability(P=0.025). In the intergroup comparison, the EDT group achieved a significant advantage over the resistance group in most components of FMS (except rotational stability) (P=0.07).The resistance training group also had an increase in physical indicators and the total FMS score.
Conclusion: These findings showed that escalating density training (EDT), compared with resistance training, produced more favorable results in improving some specialized components of strength and flexibility required for kyorugi. Therefore, this method may be considered a noteworthy training approach alongside other methods used in the preparation of taekwondo athletes.
Keywords
Escalating Density Training
Resistance training
Physical-motor skills
Taekwondo practitioners
Subjects

Extended Abstract

1.   Introduction and Objective

Taekwondo, a popular combat sport, relies heavily on lower-limb muscle strength, power, agility, and neuromuscular coordination due to its explosive nature and the need for quick, precise techniques. Consequently, coaches and researchers have consistently focused on selecting effective training methods to enhance taekwondo performance. Beyond traditional resistance training, newer exercise methods have emerged to improve training program efficiency. Among these, Escalating Density Training (EDT) stands out as a time-efficient method centered on increasing training density. In this approach, athletes alternate between selected exercises with minimal rest within a specified timeframe, aiming to increase work volume within a fixed duration. While EDT may offer an effective stimulus for muscular and functional adaptations, current evidence regarding its effects in taekwondo athletes is limited and inconsistent.

2.   Materials and Methods

This quasi-experimental study involved 30 young male Kyorugi taekwondo athletes from Shiraz, selected through convenience sampling. Participants, comprising 15 black belts and 15 red belts, were randomly assigned to either the Escalating Density Training (EDT) or traditional Resistance Training (RT) group (n=15 per group), ensuring an even distribution of belt levels.Inclusion criteria were: age between 16 and 20 years, red or black belt status, a minimum of three years of training experience, regular taekwondo training at least twice a week, active participation in provincial competitions, and no medical contraindications, chronic injuries, or history of musculoskeletal surgeries. All participants provided written informed consent. Physical and motor skills were evaluated at baseline and 24 hours post-intervention. Physical skills were assessed using the Taekwondo Aerobic-Anaerobic Agility (TAAA) test. This test involved six 20-second bouts of 4-meter shuttle sprints combined with alternating roundhouse kicks, separated by 10-second rest intervals. From this, peak, minimum, and average kicks, average power, and the Kick Fatigue Index (KFI) were calculated. Motor skills were evaluated using the Functional Movement Screening (FMS) protocol, which consists of seven functional movement tests scored on a 0–3 scale. Both groups trained for 8 weeks, with three sessions per week. Training intensity was determined via one-repetition maximum (1RM) using Brzycki's formula. The RT program included bench press, squat, lat pulldown, leg extension, bicep curl, tricep extension, and leg curl. For the EDT group, exercises were performed in paired antagonistic sets alternately within 15-minute time blocks, and the total repetitions completed at the end of each block were recorded.

Data were analyzed using SPSS software (version 22). Descriptive statistics included means and standard deviations. Data normality was assessed using the Shapiro–Wilk test. Parametric comparisons were performed using ANCOVA and paired t-tests, while non-parametric comparisons utilized Kruskal–Wallis and McNemar tests. Statistical significance was set at P ≤ 0.05.

 

3.   Findings

The results demonstrated that both training protocols improved physical performance and functional movement skills. In the EDT group, maximum kicks, minimum kicks, mean kicks, and mean power increased significantly from pre-test to post-test (P<0.05), while no significant change was observed in the Kick Fatigue Index (KFI). In the resistance training group, significant improvements were found in all physical performance variables, including maximum kicks, minimum kicks, mean kicks, mean power, and KFI (P<0.05).Regarding functional movement, both groups showed significant increases in total Functional Movement Screen (FMS) scores. In the EDT group, significant improvements were observed in squat (P=0.007), lunge (P=0.01), trunk stability push-up (P=0.02), and rotary stability (P=0.02), whereas no significant changes were found in hurdle step, shoulder mobility, and active straight-leg raise. In the resistance training group, significant improvements were observed in total FMS score, lunge, shoulder mobility, trunk stability push-up, and active straight-leg raise, while changes in squat, hurdle step, and rotary stability were not significant.Between-group comparisons showed that the EDT group achieved significantly higher values in maximum kicks (P=0.02), minimum kicks, mean kicks, and mean power (P=0.001) than the resistance training group. In contrast, KFI was significantly higher in the resistance training group (P=0.001). Furthermore, the total FMS score was significantly greater in the EDT group than in the resistance training group (P=0.01), with superior performance in most FMS subtests.

4.   Conclusions

The present study examined the effects of EDT and resistance training on physical performance and functional movement skills. Both training modalities significantly improved performance-related variables; however, the magnitude of adaptation was generally greater following EDT. Specifically, participants in the EDT group showed superior improvements in maximum kicks, minimum kicks, mean kicks, and mean power compared with the resistance training group. These findings suggest that EDT may provide a stronger stimulus for enhancing neuromuscular performance and anaerobic capacity. The repetitive execution of high-intensity efforts within a limited time frame likely promotes greater motor unit recruitment, an improved rate of force development, and enhanced neuromuscular efficiency, all of which contribute to superior power production and sport-specific performance.

In addition to improvements in physical performance, both interventions positively influenced functional movement patterns. Nevertheless, the EDT group achieved significantly greater gains in total FMS score and in most FMS subtests compared with the resistance training group. This finding may be attributed to the functional nature of EDT, which incorporates multi-joint, multiplanar, and dynamically coordinated movements requiring simultaneous activation of stabilizing and prime mover muscles. Such adaptations are known to enhance movement quality, postural control, intermuscular coordination, and core stability, thereby improving overall functional movement competency. The significant improvements observed in squat, lunge, trunk stability push-up, and rotary stability within the EDT group further support the notion that functional, high-intensity training can effectively enhance movement efficiency and kinetic chain integration. In contrast, although resistance training improved several movement outcomes, its primary emphasis on muscular strength development may explain the comparatively smaller gains in certain functional movement components.

Collectively, these findings indicate that while both training approaches are effective for improving physical and movement performance, EDT appears to be a more comprehensive strategy for simultaneously enhancing power-related capacities and functional movement quality. Therefore, EDT may represent an effective training method for athletes seeking improvements in both performance and movement efficiency.

5.      Acknowledgment & Funding

This research was conducted as part of a Master’s thesis in the field of Exercise Physiology. We extend our sincere gratitude to all those who supported us in this endeavor.

6.   Ethical Considerations

This study was approved by the Ethics Committee of Shiraz University under the reference number IR.US.PSYEDU.REC.1404.097.

7.   Authors' Contributions

All authors have contributed to the article. all authors read and approved the final manuscript.

8.   Conflict of Interest

The authors declare no conflict of interest.

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  • Receive Date 09 February 2026
  • Revise Date 09 August 2026
  • Accept Date 16 August 2026