Hester Garrett M, Conchola Eric C, Thiele Ryan M, DeFreitas Jason M
Department of Health and Human Performance, Oklahoma State University, Stillwater, Oklahoma.
J Strength Cond Res. 2014 Oct;28(10):2801-5. doi: 10.1519/JSC.0000000000000484.
Low-repetition resistance training protocols are currently recommended for power-oriented workouts. However, there is little evidence on whether additional repetitions would be detrimental to power production. The purpose of this study was to examine power output during a high-volume power-oriented back squat protocol. Nineteen resistance-trained men (mean ± SD: age = 22.68 ± 2.98 years, squat 1 repetition maximum [1RM] = 149.60 ± 23.35 kg) performed a back squat protocol consisting of 5 sets of 16 repetitions at 40% of their RM, and peak power (PP) was measured during each repetition. Subjects performed the concentric phase as explosively as possible while maintaining flat feet. A 2-minute rest interval was allowed between the sets. Expectedly, power output significantly decreased within each set (p < 0.001). However, there was no difference in the highest repetition PP (PPmax) between sets (p = 0.493). Therefore, the additional repetitions performed within each set did not affect the power production of subsequent sets. The 2-minute rest periods were sufficient to allow consistent power outputs across 5 sets of an explosive back squat protocol. A protocol of this nature may be favorable when training for a sport or competition that requires repeated explosive performances of the lower body, specifically when high-intensity performance for longer durations (i.e., 60 seconds) is warranted.
目前，低重复次数的阻力训练方案被推荐用于以力量为导向的训练。然而，关于增加重复次数是否会对力量产生不利影响，几乎没有证据。本研究的目的是在高容量的以力量为导向的后蹲训练方案中检测力量输出。19名有阻力训练经验的男性（平均±标准差：年龄 = 22.68 ± 2.98岁，后蹲1次最大重复量[1RM] = 149.60 ± 23.35千克）进行了一项后蹲训练方案，包括以其1RM的40%进行5组，每组16次重复，并且在每次重复过程中测量峰值功率（PP）。受试者在保持双脚平踩地面的同时，尽可能快速有力地完成向心阶段动作。组间允许有2分钟的休息间隔。不出所料，每组内的力量输出均显著下降（p < 0.001）。然而，各组之间最高重复次数时的峰值功率（PPmax）并无差异（p = 0.493）。因此，每组内额外增加的重复次数并未影响后续组的力量产生。2分钟的休息时间足以使5组爆发性后蹲训练方案的力量输出保持一致。当针对需要下肢反复进行爆发性动作表现的运动或比赛进行训练时，尤其是在需要持续较长时间（即60秒）的高强度表现时，这种性质的训练方案可能是有利的。
