Centre for Health, Exercise and Sports Medicine, Faculty of Medicine, Dentistry and Health Sciences, The University of Melbourne, Melbourne, Australia.
J Strength Cond Res. 2011 Mar;25(3):704-11. doi: 10.1519/JSC.0b013e3181c6a0ff.
Resistance training programs that emphasize high force production in different regions of the range of motion (ROM) may provide performance benefits. This study examined whether variable ROM (VROM) training, which consists of partial ROM training with countermovements performed in a different phase of the ROM for each set, results in improved functional performance. Twenty-two athletes (age 22.7 ± 2.4 years, height 1.81 ± 0.07 m, and body mass 94.6 ± 14.5 kg) with extensive resistance training backgrounds performed either a VROM or full ROM control (CON) 5-week, concentric work-matched training program. The participants were assigned to a group based on stratified randomization incorporating their strength levels and performance gains in preceding training microcycles. Testing consisted of assessing the force-ROM relationship during isokinetic and isometric bench press and ballistic bench throws, with normalized electromyography amplitude assessed during the isometric tests. Repeated-measure analyses of variance revealed that the VROM intervention significantly (p < 0.05) increased both full ROM bench throw displacement (+15.5%) and half ROM bench throw peak force (+15.7%), in addition to isokinetic peak force in the terminal ROM (13.5% increase). No significant differences were observed in the CON group or between groups for any other outcome measures. Analysis of the force-ROM relationship revealed that that the VROM intervention enhanced performance at shorter muscle lengths. These findings suggest that VROM training improves terminal and midrange performance gains, resulting in the athlete possessing an improved ability to control external loading and produce dynamic force.
强调在运动幅度（ROM）不同区域产生高力量的阻力训练方案可能提供性能优势。本研究检验了变 ROM（VROM）训练是否会导致功能表现的改善，VROM 训练由在每个组的 ROM 不同阶段进行的部分 ROM 训练和反向运动组成。22 名有丰富阻力训练背景的运动员（年龄 22.7±2.4 岁，身高 1.81±0.07 m，体重 94.6±14.5 kg）进行了为期 5 周的 VROM 或全 ROM 对照（CON）、向心工作匹配的训练方案。参与者根据其在前一个训练微周期中的力量水平和表现增益进行分层随机分组。测试包括评估等速和等长卧推以及弹道卧推的力-ROM 关系，在等长测试中评估归一化肌电图振幅。重复测量方差分析显示，VROM 干预显著（p<0.05）增加了全 ROM 卧推投掷的距离（增加了 15.5%）和半 ROM 卧推的峰值力（增加了 15.7%），以及终端 ROM 的等速峰值力（增加了 13.5%）。在 CON 组或两组之间，没有观察到其他任何结果测量的显著差异。力-ROM 关系的分析表明，VROM 干预增强了较短肌肉长度的性能。这些发现表明，VROM 训练提高了终端和中程的表现增益，使运动员具备更好的控制外部负荷和产生动力的能力。
