Androulakis-Korakakis Patroklos, Fisher James P, Kolokotronis Panagiotis, Gentil Paulo, Steele James
School of Sport, Health, and Social Science, Southampton Solent University, Southampton SO14 0AA, UK.
AEK Athens Powerlifting, 14341 Athens, Greece.
Sports (Basel). 2018 Aug 29;6(3):86. doi: 10.3390/sports6030086.
The present study looked to examine reduced volume 'daily max' (near max loads) training compared to higher volume periodized training in powerlifters preparing for competition. Ten competitive powerlifters were split into 2 groups (MAX group and PER group) and participated in a 10-week training intervention either following a "daily max" training protocol or a traditional periodized training protocol while preparing for competition. All participants underwent 1RM testing for squat (SQ), bench press (BP) and deadlift (DL) prior to the 10-week intervention. The MAX group performed single sets of single repetitions using a load equating to an RPE rating of 9⁻9.5 while the PER group performed higher volume periodized training with loads ranging from 70%1RM up to 93%1RM as well as a taper at the final weeks of the training intervention. Both groups were tested after the 10-week training intervention at the Greek IPF-affiliate National Championships. In the PER group, powerlifting (PL) total increased for P1 and P3 by 2% and 6.5% respectively while P2 experienced no change. In the MAX group PL total increased for P1 and P2 by 4.8% and 4.2% respectively while it decreased by 0.5%, 3.4% and 5% for P3, P4 and P5 respectively. In the MAX group peri PL total increased for P1⁻4 by 3.6%, 4.2%, 4.5% and 1.8% respectively while it decreased by 1.2% for P5. The results of this pilot study show that single-set, single-rep, RPE based 'daily max' training may be a favorable strategy for some beginner-intermediate powerlifters preparing for competition while it may lead to performance decreases for others. Further, it suggests that performance may be comparable to traditional periodized training during shorter training cycles, though future work with larger samples is needed to further test this. Practically 'daily max' training may be useful for PL athletes looking to maintain strength during periods with limited training time available.
本研究旨在比较在为比赛做准备的力量举运动员中，与高容量周期训练相比，低容量“每日最大值”（接近最大负荷）训练的效果。十名有竞争力的力量举运动员被分成两组（最大值组和周期组），在为比赛做准备的同时，分别按照“每日最大值”训练方案或传统周期训练方案参加了为期10周的训练干预。所有参与者在为期10周的干预之前，都进行了深蹲（SQ）、卧推（BP）和硬拉（DL）的1RM测试。最大值组使用等同于RPE评分为9⁻9.5的负荷进行单组单重复训练，而周期组进行高容量周期训练，负荷范围从70%1RM到93%1RM，并且在训练干预的最后几周进行减量。两组在为期10周的训练干预后，都在希腊IPF附属全国锦标赛中接受了测试。在周期组中，力量举（PL）总成绩方面，P1和P3分别提高了2%和6.5%，而P2没有变化。在最大值组中，PL总成绩方面，P1和P2分别提高了4.8%和4.2%，而P3、P4和P5分别下降了0.5%、3.4%和5%。在最大值组中，周边PL总成绩方面，P1⁻4分别提高了3.6%、4.2%、4.5%和1.8%，而P5下降了1.2%。这项初步研究的结果表明，基于单组、单重复、RPE的“每日最大值”训练对于一些为比赛做准备的初级-中级力量举运动员可能是一种有利的策略，而对另一些人可能会导致成绩下降。此外，这表明在较短的训练周期内，成绩可能与传统周期训练相当，不过需要未来用更大样本量的研究来进一步验证这一点。实际上，“每日最大值”训练对于那些希望在训练时间有限的时期保持力量的PL运动员可能是有用的。
