Table 2. Changes in bio-motor abilities in response to HIITRS, HIIITTS, and CON. HIITRS HIITTS CON Pre Post Pre Post Pre Post PPO (W) 911 ± 143 † 995 ± 168 861 ± 119 † 919 ± 122 899 ± 111 † 958 ± 129 P-value 0.0001 0.006 0.02 %? 9.2 6.7 6.5 APO (W) 590 ± 65 † 680 ± 82 587 ± 44 † 659 ± 50 611 ± 59 † 643 ± 51 P-value 0.0003 0.001 0.01 %? 15.2 12.2 5.2 SJ (cm) 38.5 ± 1.6 † 41.2 ± 2.0 38.6 ± 2.2 † 40.4 ± 2.1 39.0 ± 1.9 † 40.7 ± 2.0 P-value 0.0009 0.003 0.03 %? 7.0 4.6 4.3 CMJ (cm) 41.2 ± 1.8 † 44.1 ± 1.9 41.1 ± 2.2 † 42.7 ± 2.4 41.4 ± 2.2 † 43.1 ± 2.4 P-value 0.0003 0.0004 0.001 %? 7.0 3.8 4.1 20-m sprint (s) 3.20 ± 0.19 † 3.07 ± 0.17 3.16 ± 0.25 3.14 ± 0.24 3.17 ± 0.21 3.13 ± 0.19 P-value 0.0001 0.11 0.55 %? –4.2 –0.6 –1.2 TSAT (s) 5.6 ± 0.4 † 5.3 ± 0.3 5.5 ± 0.6 5.3 ± 0.4 5.5 ± 0.5 5.4 ± 0.3 P-value 0.0001 0.09 0.66 %? –5.6 –3.7 –1.8 Values are means ± SD. PPO, peak power output; APO, average power output; SJ, squat jump; CMJ, countermovement jump; TSAT, taekwondo-specific agility test. N = 10 for each group. † Significantly greater than pre-training value (P < 0.05).