Purpose: To compare the effects of variable-resistance complex training (VRCT) versus traditional complex training (TCT) on strength, power, speed, and leg stiffness (Kleg) in rugby league players during a 6-week mesocycle. Methods: Twenty-four rugby league players competing in the British University and Colleges Sport Premier North Division were randomized to VRCT (n = 8), TCT (n = 8), or control (CON; n = 8). Experimental groups completed a 6-week lower-body complex training intervention (2×/wk) that involved alternating high-load resistance exercise with plyometric exercise within the same session. The VRCT group performed resistance exercises at 70% of 1-repetition maximum (1RM) + 0% to 23% of 1RM from band resistance with a 90-second intracontrast rest interval, whereas the TCT group performed resistance exercise at 93% of 1RM with a 4-minute intracontrast rest interval. Back-squat 1RM, countermovement jump peak power, reactive strength index, sprint times, and Kleg were assessed pretraining and posttraining. Results: VRCT and TCT significantly improved 1RM back squat, countermovement jump peak power, and 5-m sprint time (all P < .05). VRCT also improved Kleg, whereas TCT improved 10- and 20-m sprint times (all P < .05). Between groups, both VRCT and TCT improved 1RM back squat compared with CON (both P < .001). Additionally, VRCT improved Kleg compared with CON (right leg: P = .016) and TCT improved 20-m sprint time compared with CON (P = .042). Conclusions: VRCT and TCT can be implemented during the competitive season to improve strength, power, and 5-m sprint time. VRCT may lead to greater improvements in reactive strength index and Kleg, whereas TCT may enhance 10- and 20-m sprint times.
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