Cirer-Sastre Rafel, Beltrán-Garrido Jose V, Corbi Francisco
National Institute of Physical Education of Catalonia (INEFC), University of Lleida, Lleida, Spain.
EUSES TE, Health and Sport Science School, Rovira i Virgili University, Amposta, Spain.
J Sports Sci Med. 2017 Jun 1;16(2):180-186. eCollection 2017 Jun.
There is solid evidence on the cross-training phenomenon, but the training load required to achieve it has yet to be established. The aim of this meta-analysis was to deduce which unilateral strength training load (duration, frequency, intensity, rest and type) would enable the biggest strength increases to be obtained in the inactive contralateral limb. The examined studies were limited to those written in the English language within the Web of Science, PubMed and SPORTDiscus databases. Ten of the 43 eligible studies were included, covering a total of 409 participants. The studies included in the meta-analysis showed a low risk of bias and had an estimated pooled effect size of 0.56 (95% CI from 0.34 to 0.78). Greater effect sizes were observed in lengthy protocols involving fast eccentric exercises using designs of 3 sets of 10 repetitions and a 2-minute rest time. Effect size did not relate to absolute volume, relative intensity, absolute duration and speed of execution. In conclusion, to optimize contralateral strength improvements, cross-training sessions should involve fast eccentric sets with moderate volumes and rest intervals.
关于交叉训练现象有确凿的证据，但实现这一现象所需的训练负荷尚未确定。本荟萃分析的目的是推断哪种单侧力量训练负荷（持续时间、频率、强度、休息和类型）能使非活动对侧肢体获得最大的力量增长。纳入研究仅限于科学网、PubMed和SPORTDiscus数据库中用英文撰写的研究。43项符合条件的研究中有10项被纳入，共涉及409名参与者。荟萃分析中纳入的研究显示偏倚风险较低，估计合并效应量为0.56（95%CI为0.34至0.78）。在涉及快速离心运动的较长方案中，采用3组每组10次重复和2分钟休息时间的设计，观察到更大的效应量。效应量与绝对训练量、相对强度、绝对持续时间和执行速度无关。总之，为了优化对侧力量的改善，交叉训练课程应包括中等训练量和休息间隔的快速离心组。
