de Villarreal Eduardo Sáez Sáez, González-Badillo Juan Jose, Izquierdo Mikel
University Pablo de Olavide, Sevilla, Spain.
J Strength Cond Res. 2008 May;22(3):715-25. doi: 10.1519/JSC.0b013e318163eade.
The purpose of this study was to examine the effect of 3 different plyometric training frequencies (e.g., 1 day per week, 2 days per week, 4 days per week) associated with 3 different plyometric training volumes on maximal strength, vertical jump performance, and sprinting ability. Forty-two students were randomly assigned to 1 of 4 groups: control (n = 10, 7 sessions of drop jump (DJ) training, 1 day per week, 420 DJs), 14 sessions of DJ training (n = 12, 2 days per week, 840 DJs), and 28 sessions of DJ training (n = 9, 4 days per week, 1680 DJs). The training protocols included DJ from 3 different heights 20, 40, and 60 cm. Maximal strength (1 repetition maximum [1RM] and maximal isometric strength), vertical height in countermovement jumps and DJs, and 20-m sprint time tests were carried out before and after 7 weeks of plyometric training. No significant differences were observed among the groups in pre-training in any of the variables tested. No significant changes were observed in the control group in any of the variables tested at any point. Short-term plyometric training using moderate training frequency and volume of jumps (2 days per week, 840 jumps) produces similar enhancements in jumping performance, but greater training efficiency (approximately 12% and 0.014% per jump) compared with high jumping (4 days per week, 1680 jumps) training frequency (approximately 18% and 0.011% per jump). In addition, similar enhancements in 20-m-sprint time, jumping contact times and maximal strength were observed in both a moderate and low number of training sessions per week compared with high training frequencies, despite the fact that the average number of jumps accomplished in 7S (420 jumps) and 14S (840 jumps) was 25 and 50% of that performed in 28S (1680 jumps). These observations may have considerable practical relevance for the optimal design of plyometric training programs for athletes, given that a moderate volume is more efficient than a higher plyometric training volume.
本研究的目的是探讨3种不同的增强式训练频率(如每周1天、每周2天、每周4天)与3种不同的增强式训练量相结合,对最大力量、垂直跳跃成绩和短跑能力的影响。42名学生被随机分配到4组中的1组:对照组(n = 10,进行7次下落跳(DJ)训练,每周1天,共420次DJ)、14次DJ训练组(n = 12,每周2天,共840次DJ)和28次DJ训练组(n = 9,每周4天,共1680次DJ)。训练方案包括从20厘米、40厘米和60厘米3个不同高度进行DJ训练。在进行7周的增强式训练前后,分别进行最大力量(1次重复最大值[1RM]和最大等长力量)、反向移动跳和DJ的垂直高度以及20米短跑时间测试。在任何测试变量的训练前,各组之间均未观察到显著差异。在任何时间点,对照组的任何测试变量均未观察到显著变化。使用中等训练频率和跳跃量(每周2天,840次跳跃)的短期增强式训练在跳跃成绩上产生了类似的提高,但与高训练频率(每周4天,1680次跳跃)相比,训练效率更高(每次跳跃约提高12%和0.014%)(每次跳跃约提高18%和0.011%)。此外,与高训练频率相比,每周进行中等和低次数训练时,20米短跑时间、跳跃接触时间和最大力量也有类似的提高,尽管7次训练(420次跳跃)和14次训练(840次跳跃)中完成的平均跳跃次数分别是28次训练(1680次跳跃)中完成次数的25%和50%。鉴于中等训练量比更高的增强式训练量更有效,这些观察结果可能对运动员增强式训练计划的优化设计具有相当大的实际意义。