School of Athletic Training, Guangzhou Sport University, Guangzhou, China.
Institute of Sports Science, College of Physical Education, Southwest University, Chongqing, China.
Int J Sports Med. 2023 Nov;44(12):857-864. doi: 10.1055/a-2095-8254. Epub 2023 May 17.
Velocity-based training is an advanced auto-regulation method that uses objective indices to dynamically regulate training loads. However, it is unclear currently how to maximize muscle strength with appropriate velocity-based training settings. To fill this gap, we conducted a series of dose-response and subgroup meta-analyses to check the effects of training variables/parameters, such as intensity, velocity loss, set, inter-set rest intervals, frequency, period, and program, on muscle strength in velocity-based training. A systematic literature search was performed to identify studies via PubMed, Web of Science, Embase, EBSCO, and Cochrane. One repetition maximum was selected as the outcome to indicate muscle strength. Eventually, twenty-seven studies with 693 trained individuals were included in the analysis. We found that the velocity loss of 15 to 30%, the intensity of 70 to 80%1RM, the set of 3 to 5 per session, the inter-set rest interval of 2 to 4 min, and the period of 7 to 12 weeks could be appropriate settings for developing muscle strength. Three periodical programming models in velocity-based training, including linear programming, undulating programming, and constant programming, were effective for developing muscle strength. Besides, changing periodical programming models around every 9 weeks may help to avoid a training plateau in strength adaption.
速度训练是一种先进的自动调节方法，使用客观指标来动态调节训练负荷。然而，目前尚不清楚如何通过适当的速度训练设置来最大程度地提高肌肉力量。为了填补这一空白，我们进行了一系列剂量反应和亚组荟萃分析，以检查训练变量/参数（如强度、速度损失、组数、组间休息时间、频率、周期和方案）对速度训练中肌肉力量的影响。通过 PubMed、Web of Science、Embase、EBSCO 和 Cochrane 进行了系统的文献检索，以确定研究。我们选择最大重复次数作为肌肉力量的指标。最终，有 27 项研究，693 名受训者纳入分析。我们发现，速度损失 15%至 30%、强度 70%至 80%1RM、每组 3 至 5 次、组间休息时间 2 至 4 分钟、周期 7 至 12 周可能是发展肌肉力量的适当设置。速度训练中有三种周期性编程模型，包括线性编程、波浪式编程和恒定编程，对发展肌肉力量都有效。此外，每 9 周左右改变周期性编程模型可能有助于避免力量适应过程中的训练平台期。
