Kobal Ronaldo, Loturco Irineu, Barroso Renato, Gil Saulo, Cuniyochi Rogério, Ugrinowitsch Carlos, Roschel Hamilton, Tricoli Valmor
1NAR-Nucleus of High Performance in Sport, São Paulo, Brazil; 2Faculty of Physical Education, State University of Campinas, Campinas, Brazil; 3School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil; and 4Audax São Paulo Sport Club, São Paulo, Brazil.
J Strength Cond Res. 2017 Jun;31(6):1468-1476. doi: 10.1519/JSC.0000000000001609.
The combination of strength (ST) and plyometric training (PT) has been shown to be effective for improving sport-specific performance. However, there is no consensus about the most effective way to combine these methods in the same training session to produce greater improvements in neuromuscular performance of soccer players. Thus, the purpose of this study was to compare the effects of different combinations of ST and PT sequences on strength, jump, speed, and agility capacities of elite young soccer players. Twenty-seven soccer players (age: 18.9 ± 0.6 years) participated in an 8-week resistance training program and were divided into 3 groups: complex training (CP) (ST before PT), traditional training (TD) (PT before ST), and contrast training (CT) (ST and PT performed alternately, set by set). The experimental design took place during the competitive period of the season. The ST composed of half-squat exercises performed at 60-80% of 1 repetition maximum (1RM); the PT composed of drop jump exercises executed in a range from 30 to 45 cm. After the experimental period, the maximum dynamic strength (half-squat 1RM) and vertical jump ability (countermovement jump height) increased similarly and significantly in the CP, TD, and CT (48.6, 46.3, and 53% and 13, 14.2, and 14.7%, respectively). Importantly, whereas the TD group presented a significant decrease in sprinting speed in 10 (7%) and 20 m (6%), the other groups did not show this response. Furthermore, no significant alterations were observed in agility performance in any experimental group. In conclusion, in young soccer players, different combinations and sequences of ST and PT sets result in similar performance improvements in muscle strength and jump ability. However, it is suggested that the use of the CP and CT methods is more indicated to maintain/maximize the sprint performance of these athletes.
力量训练（ST）和增强式训练（PT）相结合已被证明对提高特定运动项目的表现有效。然而，对于在同一训练课中以最有效的方式结合这些方法以在足球运动员的神经肌肉表现上产生更大提升，目前尚无共识。因此，本研究的目的是比较ST和PT序列的不同组合对精英年轻足球运动员的力量、跳跃、速度和敏捷能力的影响。27名足球运动员（年龄：18.9±0.6岁）参加了为期8周的阻力训练计划，并被分为3组：复合训练（CP）（ST在PT之前）、传统训练（TD）（PT在ST之前）和对比训练（CT）（ST和PT逐组交替进行）。实验设计在赛季的竞争期进行。ST包括以1次最大重复量（1RM）的60 - 80%进行的半蹲练习；PT包括从30到45厘米高度进行的跳深练习。实验期结束后，CP、TD和CT组的最大动态力量（半蹲1RM）和垂直跳跃能力（反向运动跳跃高度）均有相似且显著的增加（分别为48.6%、46.3%和53%以及13%、14.2%和14.7%）。重要的是，TD组在10米（7%）和20米（6%）冲刺速度上出现显著下降，而其他组未出现此情况。此外，任何实验组的敏捷表现均未观察到显著变化。总之，在年轻足球运动员中，ST和PT组的不同组合和顺序在肌肉力量和跳跃能力方面带来相似的表现提升。然而，建议使用CP和CT方法更有助于维持/最大化这些运动员的冲刺表现。
