训练中断 3 天与 5 天对最大力量的影响。
The Effects of 3 vs. 5 Days of Training Cessation on Maximal Strength.
机构信息
Department of Physical Therapy, College of Public Health & Health Professions, University of Florida, Gainesville, Florida.
Department of Sport, Exercise, Recreation, and Kinesiology, Exercise and Sport Sciences Laboratory, Center of Excellence for Sport Science and Coach Education, East Tennessee State University, Johnson City, Tennessee.
出版信息
J Strength Cond Res. 2022 Mar 1;36(3):633-640. doi: 10.1519/JSC.0000000000004183.
Travis, SK, Mujika, I, Zwetsloot, KA, Gentles, JA, Stone, MH, and Bazyler, CD. The effects of 3 vs. 5 days of training cessation on maximal strength. J Strength Cond Res 36(3): 633-640, 2022-The purpose of this study was to compare the effects of 3 vs. 5 days of training cessation on body composition, perceived recovery and stress state, and maximal strength. Nineteen strength-trained athletes (23.8 ± 4.1 year; 90.8 ± 20.7 kg; 174.2 ± 7.3 cm) completed a powerlifting specific 4-week training block followed by either 3 or 5 days of training cessation. During the 4-week training block, athletes were trained 3 days per week, performing 3-4 movements that included at least 2-3 competition lifts per session while performing 4-5 sets of 3-5 repetitions with intensity ranging from 75 to 100% 1 repetition maximum (1RM). Body composition, psychometric measures, upper-body maximal strength, and lower-body maximal strength were assessed before (T1) and after 4 weeks of training (T2) and at 3 or 5 days of training cessation (T3). The alpha level was set at p < 0.05. After the 4-week training block (T1 to T2), trivial significant increases in body mass (p = 0.016, Hedge's g = 0.04) and bench press 1RM (p = 0.01, g = 0.16) were observed, as well as small significant increases in back squat 1RM (p < 0.001, g = 0.23), deadlift 1RM (p = 0.003, g = 0.20), powerlifting total (p < 0.001, g = 0.21), and Wilks Score (p < 0.001, g = 0.27). There were no significant differences between groups for isometric back squat performance, psychometric measures, and body composition after training cessation (T2-T3). However, small significant decreases in isometric bench press performance were observed after 5 days (p < 0.001, g = 0.16), but not 3 days of training cessation. The results of this study suggest maximal lower-body strength can be preserved during 3 and 5 days of training cessation, but maximal upper-body strength is only preserved for 3 days after 4 weeks of strength training in athletes.
特雷斯，SK，穆吉克，I，兹韦茨洛特，KA，金特斯，JA，斯通，MH，和巴泽勒，CD。3 天与 5 天停训对最大力量的影响。J 力量与调节研究 36(3)：633-640，2022-本研究旨在比较 3 天与 5 天停训对身体成分、感知恢复和应激状态以及最大力量的影响。19 名力量训练运动员(23.8±4.1 岁；90.8±20.7 千克；174.2±7.3 厘米)完成了一个特定的 4 周举重训练周期，然后进行 3 天或 5 天的停训。在 4 周的训练周期中，运动员每周训练 3 天，进行 3-4 项运动，每次训练至少有 2-3 次比赛举重，每组 4-5 组 3-5 次重复，强度范围为 75-100% 1 次重复最大重量(1RM)。在 4 周的训练前(T1)和结束后(T2)，以及在 3 天或 5 天的停训后(T3)，评估身体成分、心理计量学指标、上肢最大力量和下肢最大力量。显著性水平设为 p < 0.05。在 4 周的训练周期后(T1 到 T2)，观察到体重和卧推 1RM 有轻微但显著的增加(p=0.016，Hedge's g=0.04)，深蹲 1RM(p<0.001，g=0.23)、硬拉 1RM(p=0.003，g=0.20)、举重总成绩(p<0.001，g=0.21)和威尔克斯分数(p<0.001，g=0.27)也有小而显著的增加。停训后(T2-T3)，两组间等长深蹲表现、心理计量学指标和身体成分无显著差异。然而，在 5 天的停训后观察到等长卧推表现有小而显著的下降(p<0.001，g=0.16)，但在 3 天的停训后没有。本研究结果表明，在 3 天和 5 天的停训期间，最大的下肢力量可以得到保持，但在 4 周的力量训练后，最大的上肢力量只能保持 3 天。
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