Wirth Klaus, Keiner Michael, Szilvas Elena, Hartmann Hagen, Sander Andre
1Department of Human Movement Science and Athletic Training, Institute of Sport Science, Johann Wolfgang Goethe-University, Frankfurt, Germany; 2Swimming Federation of the State Niedersachsen, Hannover, Germany; and 3German Luge and Bobsled Federation.
J Strength Cond Res. 2015 Jul;29(7):1837-45. doi: 10.1519/JSC.0000000000000528.
The aim of this investigation was to analyze the effects of an eccentric strength training protocol using supramaximal loads (>1 repetition maximum [1RM]) on different maximal and explosive strength parameters of the lower extremity. The eccentric maximal strength (EX max), maximal isometric strength ("maximal voluntary contraction" [MVC]), 1RM, explosive strength ("rate of force development" [RFD]), countermovement jump, and squat jump height were tested before and after a training period of 6 weeks. The training group was composed of 15 individuals with low-weight training experience and a control group of 13 subjects, also with a low-weight training experience. The lower extremities were trained 3 days per week using a 45° leg press. Each training session comprised 5 sets of 3 repetitions with a 6-minute rest between each set. The training weights were adjusted continuously during each training session and between training sessions. In each case, a load was chosen that could be lowered unilaterally in a controlled manner by the subjects. For the concentric part of the exercise, 2 investigators lifted the weight to the starting position. After 6 weeks, strength training with supramaximal loads showed a significant increase in EX max (28.2%, p < 0.001) and 1RM (31.1%, p < 0.001). The increases observed in the control group were not significant. Changes in MVC, RFD, and vertical jump heights were not significant in both groups. The results of this study suggest that in untrained subjects, unilateral eccentric strength training in the leg press generates equal and significant improvements in unilateral eccentric and bilateral eccentric-concentric maximal strength, with a nonsignificant transfer to vertical jump performances and unilateral isometric force production.
本研究的目的是分析使用超最大负荷（>1次重复最大值[1RM]）的离心力量训练方案对下肢不同最大力量和爆发力参数的影响。在为期6周的训练期前后，对离心最大力量（EX max）、最大等长力量（“最大自主收缩”[MVC]）、一次重复最大值（1RM）、爆发力（“力量发展速率”[RFD]）、反向纵跳和深蹲跳高度进行了测试。训练组由15名低重量训练经验的个体组成，对照组由13名同样具有低重量训练经验的受试者组成。使用45°腿举机每周对下肢训练3天。每次训练包括5组，每组3次重复，每组之间休息6分钟。在每次训练期间以及不同训练期之间持续调整训练重量。在每种情况下，选择一个受试者能够以可控方式单侧放下的负荷。对于练习的向心部分，由2名研究人员将重量提升至起始位置。6周后，超最大负荷力量训练使EX max（28.2%，p<0.001）和1RM（31.1%，p<0.001）显著增加。对照组观察到的增加不显著。两组中MVC、RFD和垂直跳高度的变化均不显著。本研究结果表明，在未经训练的受试者中，腿举机单侧离心力量训练可使单侧离心和双侧离心-向心最大力量得到同等且显著的提高，对垂直跳表现和单侧等长力量产生的转移不显著。
