Lacome Mathieu, Avrillon Simon, Cholley Yannick, Simpson Ben M, Guilhem Gael, Buchheit Martin
Int J Sports Physiol Perform. 2020 Jan 1;15(1):81-90. doi: 10.1123/ijspp.2018-0947.
To compare the effect of low versus high volume of eccentric-biased hamstring training programs on knee-flexor strength and fascicle length changes in elite soccer players.
A total of 19 elite youth soccer players took part in this study and were randomly assigned into 2 subgroups. For 6 weeks in-season, the groups performed either a low-volume (1 set per exercise; 10 repetitions in total) or a high-volume (4 sets; 40 repetitions) eccentric training of their knee flexors. After 6-weeks midtraining (MID), players performed the alternate training regimen. Each training set consisted of 4 repetitions of the Nordic hamstring exercise and 6 repetitions of the bilateral stiff-leg deadlift. Eccentric knee-flexor strength (NordBord) as well as biceps femoris long head and semimembranosus fascicle length (scanned with ultrasound scanner) were assessed during pretraining (PRE), MID, and posttraining (POST) tests.
Knee-flexor eccentric strength very likely increased from PRE to MID (low volume: +11.3% [7.8%] and high volume: 11.4% [5.3%]), with a possibly-to-likely increase in biceps femoris long head (+4.5% [5.0%] and 4.8% [2.5%]) and semimembranosus (+4.3% [4.7%] and 6.3% [6.3%]) fascicle length in both groups. There was no substantial changes between MID and POST. Overall, there was no clear between-group difference in the changes from PRE to MID and MID to POST for neither knee-flexor eccentric strength, biceps femoris long head, nor semimembranosus fascicle length.
Low-volume knee-flexor eccentric training is as effective as a greater training dose to substantially improve knee-flexor strength and fascicle length in-season in young elite soccer players. Low volume is, however, likely more appropriate to be used in an elite team facing congested schedules.
比较低强度与高强度离心偏向型腘绳肌训练方案对精英足球运动员屈膝力量和肌束长度变化的影响。
共有19名精英青年足球运动员参与本研究，并被随机分为2个亚组。在赛季中为期6周的时间里，两组分别进行低强度（每组练习1组；共10次重复）或高强度（4组；40次重复）的屈膝离心训练。在为期6周的中期训练（MID）后，运动员们进行交替训练方案。每个训练组包括4次重复的北欧式腘绳肌练习和6次重复的双侧直腿硬拉。在训练前（PRE）、中期（MID）和训练后（POST）测试中评估离心屈膝力量（NordBord）以及股二头肌长头和半膜肌的肌束长度（用超声扫描仪扫描）。
屈膝离心力量很可能从PRE到MID有所增加（低强度组：+11.3% [7.8%]，高强度组：11.4% [5.3%]），两组的股二头肌长头（+4.5% [5.0%]和4.8% [2.5%]）和半膜肌（+4.3% [4.7%]和6.3% [6.3%]）肌束长度可能到很可能有所增加。在MID和POST之间没有实质性变化。总体而言，对于屈膝离心力量、股二头肌长头和半膜肌肌束长度，从PRE到MID以及从MID到POST的变化在组间没有明显差异。
低强度屈膝离心训练与更大训练量一样有效，能在赛季中大幅提高年轻精英足球运动员的屈膝力量和肌束长度。然而，低训练量可能更适合用于赛程密集的精英球队。
