| Summary: | The study evaluates the effects of a 4-week program of combined resistance and aerobic training and volleyball training on physical fitness in young sedentary adults. Twenty-eight males (age 20.5 ± 1.5 years; body mass 87.2 ± 28.5 kg; height 173 ± 8.1 cm; BMI 28.9 ± 8.4 kg/m<sup>2</sup>) were divided into two groups. While experimental group 1 (COM) underwent a fitness program consisting of a combination of strength and aerobic exercises, experimental group 2 (VOL) performed intermittent exercises in volleyball (four times per week for 50 min). The results showed that both training groups significantly improved in all fitness tests except the beep test, while only the COM group achieved a significant change in the number of repetitions (<i>p</i> = 0.041). Between-group analyzes revealed a greater change achieved by the COM group in standing long jump lengths than VOL (12.3% vs. 4.3%, <i>p</i> = 0.011). There were no other between-group significant differences in 20m Multistage Fitness Test (8.1% and 4.4%,), sit-ups (20.9% and 21.0%), flexibility (24.5% and 23.3%) and shuttle run 5 × 10 m (11.95 and 9.52%) or in anthropometric parameters (BMI, Fat %, Muscle Mass %, Visceral Fat %). These findings indicate that combined resistance and aerobic training are more effective in improving the explosive power of lower limbs and aerobic endurance than playing an intermittent-type sport such as volleyball. This program can be effectively applied to university students with a predominantly sedentary lifestyle.
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