Peterson Mark D, Rhea Matthew R, Alvar Brent A
Department of Exercise and Wellness, Arizona State University, Mesa, Arizona 85212, USA.
J Strength Cond Res. 2004 May;18(2):377-82. doi: 10.1519/R-12842.1.
The efficiency, safety, and effectiveness of strength training programs are paramount for sport conditioning. Therefore, identifying optimal doses of the training variables allows for maximal gains in muscular strength to be elicited per unit of time and also for the reduction in risk of overtraining and/or overuse injuries. A quantified dose-response relationship for the continuum of training intensities, frequencies, and volumes has been identified for recreationally trained populations but has yet to be identified for competitive athletes. The purpose of this analysis was to identify this relationship in collegiate, professional, and elite athletes. A meta-analysis of 37 studies with a total of 370 effect sizes was performed to identify the dose-response relationship among competitive athletes. Criteria for study inclusion were (a) participants must have been competitive athletes at the collegiate or professional level, (b) the study must have employed a strength training intervention, and (c) the study must have included necessary data to calculate effect sizes. Effect size data demonstrate that maximal strength gains are elicited among athletes who train at a mean training intensity of 85% of 1 repetition maximum (1RM), 2 days per week, and with a mean training volume of 8 sets per muscle group. The current data exhibit different dose-response trends than previous meta-analytical investigations with trained and untrained nonathletes. These results demonstrate explicit dose-response trends for maximal strength gains in athletes and may be directly used in strength and conditioning venues to optimize training efficiency and effectiveness.
力量训练计划的效率、安全性和有效性对于运动体能训练至关重要。因此，确定训练变量的最佳剂量能够在单位时间内最大程度地提高肌肉力量，同时降低过度训练和/或过度使用损伤的风险。对于经过休闲训练的人群，已经确定了训练强度、频率和训练量连续体的量化剂量反应关系，但尚未在竞技运动员中确定。本分析的目的是在大学生、职业和精英运动员中确定这种关系。对37项研究进行了荟萃分析，共有370个效应量，以确定竞技运动员之间的剂量反应关系。纳入研究的标准是：（a）参与者必须是大学或职业水平的竞技运动员；（b）研究必须采用力量训练干预；（c）研究必须包含计算效应量所需的数据。效应量数据表明，在平均训练强度为1次重复最大值（1RM）的85%、每周训练2天且每个肌肉群平均训练量为8组的运动员中，力量获得最大值。目前的数据呈现出与之前对训练和未训练的非运动员进行的荟萃分析研究不同的剂量反应趋势。这些结果表明了运动员力量获得最大值的明确剂量反应趋势，可直接用于力量和体能训练场所，以优化训练效率和效果。
