Physical Performance & Sports Research Center, Universidad Pablo de Olavide, Seville, Spain.
Department of Sport and Computer Science, Universidad Pablo de Olavide, Seville, Spain.
Scand J Med Sci Sports. 2021 Aug;31(8):1621-1635. doi: 10.1111/sms.13967. Epub 2021 May 14.
This study aimed to compare the effects of three resistance training (RT) programs differing in the magnitude of velocity loss (VL) allowed in each exercise set: 10%, 30%, or 45% on changes in strength, vertical jump, sprint performance, and EMG variables. Thirty-three young men were randomly assigned into three experimental groups (VL10%, VL30%, and VL45%; n = 11 each) that performed a velocity-based RT program for 8 weeks using only the full squat exercise (SQ). Training load (55-70% 1RM), frequency (2 sessions/week), number of sets (3), and inter-set recovery (4 min) were identical for all groups. Running sprint (20 m), countermovement jump (CMJ), 1RM, muscle endurance, and EMG during SQ were assessed pre- and post-training. All groups showed significant (VL10%: 6.4-58.6%; VL30%: 4.5-66.2%; VL45%: 1.8-52.1%; p < 0.05-0.001) improvements in muscle strength and muscle endurance. However, a significant group × time interaction (p < 0.05) was observed in CMJ, with VL10% showing greater increments (11.9%) than VL30% and VL45%. In addition, VL10% resulted in greater percent change in sprint performance than the other two groups (VL10%: -2.4%; VL30%: -1.8%; and VL45%: -0.5%). No significant changes in EMG variables were observed for any group. RT with loads of 55-70% 1RM characterized by a low-velocity loss (VL10%) provides a very effective and efficient training stimulus since it yields similar strength gains and greater improvements in sports-related neuromuscular performance (jump and sprint) compared to training with higher velocity losses (VL30%, VL45%). These findings indicate that the magnitude of VL reached in each exercise set considerably influences the observed training adaptations.
本研究旨在比较三种抗阻训练（RT）方案的效果，这三种方案在每个练习组中允许的速度损失（VL）幅度不同：10%、30%或 45%。研究比较了这三种方案对力量、垂直跳跃、短跑表现和肌电图变量变化的影响。33 名年轻男性被随机分配到三个实验组（VL10%、VL30%和 VL45%；每组 11 人），他们使用全蹲练习（SQ）进行了为期 8 周的基于速度的 RT 方案。所有组的训练负荷（55-70%1RM）、频率（每周 2 次）、组数（3 组）和组间恢复（4 分钟）均相同。训练前和训练后评估了所有组的短跑（20 米）、深蹲跳（CMJ）、1RM、肌肉耐力和 SQ 时的肌电图。所有组的肌肉力量和肌肉耐力均显著提高（VL10%：6.4-58.6%；VL30%：4.5-66.2%；VL45%：1.8-52.1%；p<0.05-0.001）。然而，在 CMJ 中观察到了显著的组间时间交互作用（p<0.05），VL10% 组的增量（11.9%）大于 VL30% 和 VL45% 组。此外，VL10% 组的短跑表现百分比变化大于其他两组（VL10%：-2.4%；VL30%：-1.8%；VL45%：-0.5%）。任何组的肌电图变量均无显著变化。负荷为 55-70%1RM 的 RT，其特点是 VL 较低（VL10%），提供了非常有效和高效的训练刺激，因为与训练 VL 较高（VL30%、VL45%）相比，它可产生相似的力量增益和更大的运动相关神经肌肉表现（跳跃和短跑）改善。这些发现表明，每个练习组中达到的 VL 幅度对观察到的训练适应有很大影响。
