Athletics Laboratory, School of Physical Education and Sports Science, National & Kapodistrian University of Athens, Athens, Greece.
Department of Kinesiology, Human Performance Laboratory, California State University, Fullerton, Fullerton, California.
J Strength Cond Res. 2018 Mar;32(3):643-650. doi: 10.1519/JSC.0000000000001812.
Tsoukos, A, Veligekas, P, Brown, LE, Terzis, G, and Bogdanis, GC. Delayed effects of a low-volume, power-type resistance exercise session on explosive performance. J Strength Cond Res 32(3): 643-650, 2018-This study examined the delayed effects of a power-type training session on explosive performance. Seventeen well-trained male power and team sport athletes (age: 22.7 ± 5.5 years, height: 181 ± 8 cm, body mass: 80.7 ± 8.6 kg, body fat: 9.2 ± 1.7%, 1 repetition maximum (1RM) half-squat: 163 ± 29 kg) performed 4 sessions (2 experimental and 2 control) 1 week apart in a randomized and counterbalanced order. Explosive performance was assessed before, 24 and 48 hours after a low-volume, power-type training session (5 × 4 jump squats at 40% 1RM with 3 minutes rest), as well as before and after 24 and 48 hours of rest (control). Dependent variables were as follows: countermovement jump (CMJ), reactive strength index (RSI) during a drop jump, leg press maximum isometric force, and rate of force development (RFD) at 3 time windows: 0-100, 0-200, and 0-300 milliseconds. Analysis of variance revealed no changes in the control conditions. In contrast after training, CMJ was improved by 5.1 ± 1.0% and 3.0 ± 1.0% at 24 and 48 hours, respectively, compared with baseline. The RSI improved by 10.7 ± 2.1% only at 24 hours. The RFD increased at all time windows at 24 hours (range of improvement: 9.7 ± 3.4% to 18.3 ± 4.1%, p < 0.01). However, at 48 hours, improvement was only seen in RFD0-100 (9.8 ± 3.1%, p < 0.01). These findings suggest that a low-volume, power-type training session results in delayed enhancement of explosive muscle performance, which is greatest at 24 hours after the activity. Athletes are advised to perform power-type training 1 day before competition or a high-quality training session to improve their performances.
Tsoukos、A、Veligekas、P、Brown、LE、Terzis、G 和 Bogdanis、GC. 低容量、力量型抗阻运动对爆发力的延迟效应。J Strength Cond Res 32(3): 643-650, 2018-本研究探讨了力量型训练对爆发力的延迟效应。17 名训练有素的男性力量型和团队运动运动员（年龄：22.7±5.5 岁，身高：181±8cm，体重：80.7±8.6kg，体脂：9.2±1.7%，1 次最大重复（1RM）半蹲：163±29kg）每周进行 4 次（2 次实验和 2 次对照），随机和平衡顺序相隔 1 周。在低容量、力量型训练（5×4 次 40%1RM 跳深蹲，每次 3 分钟休息）后 24 小时和 48 小时，以及休息 24 小时和 48 小时后，评估爆发力，对照条件。因变量如下：反跳（CMJ）、跳深的反应强度指数（RSI）、腿举最大等长力量和 3 个时间窗口的力量发展速率（RFD）：0-100、0-200 和 0-300 毫秒。方差分析显示，在对照条件下没有变化。相比之下，训练后，CMJ 在 24 小时和 48 小时分别提高了 5.1%±1.0%和 3.0%±1.0%，与基线相比。RSI 仅在 24 小时提高了 10.7%±2.1%。RFD 在 24 小时的所有时间窗口均增加（改善范围：9.7%±3.4%至 18.3%±4.1%，p<0.01）。然而，在 48 小时时，仅在 RFD0-100 中观察到改善（9.8%±3.1%，p<0.01）。这些发现表明，低容量、力量型训练可导致爆发力肌肉性能的延迟增强，在活动后 24 小时达到最大。建议运动员在比赛前一天或进行高质量训练时进行力量型训练，以提高表现。
