Liow David K, Hopkins William G
Sport, Fitness and Recreation Department, Wellington Institute of Technology, Lower Hutt, New Zealand.
Med Sci Sports Exerc. 2003 Jul;35(7):1232-7. doi: 10.1249/01.MSS.0000074450.97188.CF.
Athletes often use weight training to prepare for sprint events, but the effectiveness of different types of weight training for sprinting is unclear. We have therefore investigated the effect of slow and explosive weight training on kayak sprint performance.
Twenty-seven male and 11 female experienced sprint kayakers were randomized to slow weight training, explosive weight training, or control (usual training) groups. Weight training consisted of two sessions per week for 6 wk; in each session the athletes performed 3-4 sets of two sport-specific exercises with a load of 80% 1-repetition-maximum. The two training programs differed only in the time taken to complete the concentric phase of the exercises: slow, 1.7 s; explosive, <0.85 s. To determine the effects of training on sprint acceleration and speed maintenance, the athletes performed 15-m kayaking sprints pre- and posttraining; an electronic timing system provided sprint times at 3.75-, 7.5-, and 15-m marks.
Relative to control, both types of weight training substantially improved strength and sprint performance. The improvements in mean sprint time over 15 m in each group were: slow, 3.4%; explosive, 2.3%; control, -0.2% (90% confidence limits for pairwise differences, approximately +/-1.4%). Over the first 3.75 m, the improvements were: slow, 7.1%; explosive, 3.2%; control, 1.4% ( approximately +/-2.6%). Over the last 7.5 m, the improvements were: slow, 2.1%; explosive, 3.0%; control, -0.8% ( approximately +/-1.9%).
Slow weight training is likely to be more effective than explosive training for improving the acceleration phase of sprinting, when force is high throughout the length of the stroke. Explosive weight training may be more effective in speed maintenance, when forces are developed rapidly over a short period at the start of the stroke.
运动员常通过力量训练来为短跑项目做准备，但不同类型的力量训练对短跑的效果尚不清楚。因此，我们研究了慢速和爆发式力量训练对皮划艇短跑成绩的影响。
将27名男性和11名女性有经验的皮划艇短跑运动员随机分为慢速力量训练组、爆发式力量训练组或对照组（常规训练组）。力量训练包括每周两次，共6周；每次训练中，运动员进行3 - 4组两项特定运动练习，负荷为1次最大重复量的80%。两种训练方案的区别仅在于完成练习向心阶段所需的时间：慢速为1.7秒；爆发式为<0.85秒。为了确定训练对短跑加速和速度保持的影响，运动员在训练前后进行15米皮划艇短跑；电子计时系统提供3.75米、7.5米和15米标记处的短跑时间。
相对于对照组，两种类型的力量训练均显著提高了力量和短跑成绩。每组15米平均短跑时间的改善情况为：慢速组，3.4%；爆发式组，2.3%；对照组，-0.2%（两两差异的90%置信区间，约为±1.4%）。在前3.75米，改善情况为：慢速组，7.1%；爆发式组，3.2%；对照组，1.4%（约±2.6%）。在最后7.5米，改善情况为：慢速组，2.1%；爆发式组，3.0%；对照组，-0.8%（约±1.9%）。
当划桨全程力量较大时，慢速力量训练可能比爆发式训练在提高短跑加速阶段更有效。当在划桨开始时短时间内迅速发力时，爆发式力量训练在速度保持方面可能更有效。
