Several resistance training programs using conventional methodologies have been implemented with the purpose of improving the ability to perform power actions in handball, especially during the competitive season. In contrast, methodologies based on a contemporary perspective, which considers the human being as a self-regulating biological entity, and designed specifically for female college players, are scarce. The aim of this research was to investigate the effects of an eight-week resistance training program, in which the athletes were able to control the loads according to their self-perceived effort and rest on their repeated shuttle sprint and jump ability. The sample was composed of 16 female players of a handball team from the faculty of physics and mathematics sciences of a Chilean university. The RSSJA test was used to evaluate players' conditions pre- and post-training program, and the self-perceived effort scale called OMNI-RES was used for the prediction and control of loads. Results indicated that, after the application of an eight-week resistance training program, significant improvements p ≤ 0.05 on the jump height (pre: 1836.4 W; average post: 2088.9 W) and running speed (average pre: 3.2 m/s; average post: 4.0 m/s) were obtained, as well as a significant reduction in the loss of power and speed between each set of the applied test.
Keywords: OMNI-RES; RSSJA test; jumping; resistance; running; self-perceived effort; strength.