KIHU-Research Institute for Olympic Sports, Jyväskylä, Finland.
J Sports Sci. 2011 Oct;29(13):1359-71. doi: 10.1080/02640414.2011.589467. Epub 2011 Aug 22.
The purpose of this study was to assess the effects of heavy resistance, explosive resistance, and muscle endurance training on neuromuscular, endurance, and high-intensity running performance in recreational endurance runners. Twenty-seven male runners were divided into one of three groups: heavy resistance, explosive resistance or muscle endurance training. After 6 weeks of preparatory training, the groups underwent an 8-week resistance training programme as a supplement to endurance training. Before and after the 8-week training period, maximal strength (one-repetition maximum), electromyographic activity of the leg extensors, countermovement jump height, maximal speed in the maximal anaerobic running test, maximal endurance performance, maximal oxygen uptake ([V·]O(₂max)), and running economy were assessed. Maximal strength improved in the heavy (P = 0.034, effect size ES = 0.38) and explosive resistance training groups (P = 0.003, ES = 0.67) with increases in leg muscle activation (heavy: P = 0.032, ES = 0.38; explosive: P = 0.002, ES = 0.77). Only the heavy resistance training group improved maximal running speed in the maximal anaerobic running test (P = 0.012, ES = 0.52) and jump height (P = 0.006, ES = 0.59). Maximal endurance running performance was improved in all groups (heavy: P = 0.005, ES = 0.56; explosive: P = 0.034, ES = 0.39; muscle endurance: P = 0.001, ES = 0.94), with small though not statistically significant improvements in [V·]O(₂max) (heavy: ES = 0.08; explosive: ES = 0.29; muscle endurance: ES = 0.65) and running economy (ES in all groups < 0.08). All three modes of strength training used concurrently with endurance training were effective in improving treadmill running endurance performance. However, both heavy and explosive strength training were beneficial in improving neuromuscular characteristics, and heavy resistance training in particular contributed to improvements in high-intensity running characteristics. Thus, endurance runners should include heavy resistance training in their training programmes to enhance endurance performance, such as improving sprinting ability at the end of a race.
这项研究的目的是评估大阻力、爆发力和肌肉耐力训练对业余耐力跑者的神经肌肉、耐力和高强度跑步表现的影响。27 名男性跑步者被分为三组：大阻力、爆发力或肌肉耐力训练。经过 6 周的预备训练后，各组在耐力训练的基础上进行了 8 周的阻力训练。在 8 周的训练期前后，评估了最大力量（一次重复最大）、腿部伸肌的肌电图活动、反跳跳高技术、最大无氧跑步测试中的最大速度、最大耐力表现、最大摄氧量（[V·]O(₂max)）和跑步经济性。大阻力和爆发力训练组的最大力量均有所提高（P = 0.034，效应量 ES = 0.38；P = 0.003，ES = 0.67），腿部肌肉激活增加（大阻力：P = 0.032，ES = 0.38；爆发力：P = 0.002，ES = 0.77）。只有大阻力训练组在最大无氧跑步测试中的最大跑步速度（P = 0.012，ES = 0.52）和跳跃高度（P = 0.006，ES = 0.59）方面有所提高。所有组的最大耐力跑步表现均有所提高（大阻力：P = 0.005，ES = 0.56；爆发力：P = 0.034，ES = 0.39；肌肉耐力：P = 0.001，ES = 0.94），最大摄氧量（大阻力：ES = 0.08；爆发力：ES = 0.29；肌肉耐力：ES = 0.65）和跑步经济性（所有组的 ES < 0.08）略有提高，但无统计学意义。与耐力训练同时使用的三种力量训练模式均能有效提高跑步机耐力表现。然而，大阻力和爆发力力量训练均有益于改善神经肌肉特性，尤其是大阻力训练有助于提高高强度跑步特性。因此，耐力跑者应该在训练计划中加入大阻力训练，以提高耐力表现，例如提高比赛结束时的冲刺能力。
