为期5天的后深蹲过度训练方案对力量表现、恢复感知及健康反应的影响：一项初步试验

Effects of a 5-Day Back Squat Overreaching Protocol on Strength Performance, Perceived Recovery and Wellness Responses: A Pilot Trial.

作者信息

Bell Lee, Ruddock Alan, Boriel Jordan, Maden-Wilkinson Tom, Thompson Steve W, Wright Kieran J, Burke Kieran, Rogerson David

机构信息

School of Sport and Physical Activity, Sheffield Hallam University, Sheffield S10 2BP, UK.

Loughborough Sport, Loughborough University, Loughborough LE11 3TU, UK.

出版信息

J Funct Morphol Kinesiol. 2025 Jun 13;10(2):227. doi: 10.3390/jfmk10020227.

DOI:10.3390/jfmk10020227

PMID:40566477

原文链接:https://pmc.ncbi.nlm.nih.gov/articles/PMC12193981/

Abstract

BACKGROUND

The aim of this study was to characterise the performance, perceptual, and wellness responses to a barbell back squat overreaching training protocol.

METHODS

Eight trained male participants (age = 24.6 ± 2.8 years; relative to body mass back squat one repetition maximum (1-RM) = 1.9 ± 0.4; training experience = 7.0 ± 3.2 years) participated in a 5-day squat OR protocol (SqOR), followed by a 14-day taper. SqOR consisted of five sets of barbell back squats using 80% of daily adjusted 1-RM. A 40% velocity loss threshold was used to determine the set end point. For performance, isometric mid-thigh pull (IMTP) peak force (PF), and countermovement jump (CMJ) PF and jump height; for perceptual, perceived recovery scale (PRS); and for wellness, Hooper Wellness Index (HWI), were recorded at baseline, each day of SqOR, and at select intervals during the taper (POST 1 d, 2 d, 7 d, and 14 d). Follow-up back squat 1-RM testing was conducted at POST 7 d and POST 14 d to determine strength-performance changes relative to baseline.

RESULTS

Back squat 1-RM increased by 4.8% at POST 7 d and 5.2% at POST 14 d. IMTP PF increased by 10.3% at POST 7 d and 11.4% at POST 14 d relative to the baseline. CMJ PF and jump height decreased during SqOR but returned to baseline by POST 7 d. PRS and HWI worsened during SqOR, with the greatest impairment occurring on day 3 (PRS = -41.5%; HWI = 34.4%), and did not return to baseline until POST 14 d and POST 2 d, respectively.

CONCLUSIONS

These findings demonstrate that a short-term period of planned OR improves muscular strength performance, but the duration of the taper influences when peak strength improvements are observed.

摘要

背景

本研究的目的是描述对杠铃后深蹲过度训练方案的表现、感知和健康反应。

方法

八名受过训练的男性参与者（年龄 = 24.6 ± 2.8岁；相对于体重的后深蹲一次重复最大值（1-RM） = 1.9 ± 0.4；训练经验 = 7.0 ± 3.2年）参与了为期5天的深蹲过度训练方案（SqOR），随后是14天的减量期。SqOR包括使用每日调整后1-RM的80%进行五组杠铃后深蹲。使用40%的速度损失阈值来确定每组的终点。对于表现，记录等长中大腿拉（IMTP）峰值力（PF）、反向移动跳（CMJ）PF和跳跃高度；对于感知，记录感知恢复量表（PRS）；对于健康，记录胡珀健康指数（HWI），在基线、SqOR的每一天以及减量期的选定时间间隔（POST 1天、2天、7天和14天）进行记录。在POST 7天和POST 14天进行随访后深蹲1-RM测试，以确定相对于基线的力量表现变化。

结果

后深蹲1-RM在POST 7天增加了4.8%，在POST 14天增加了5.2%。相对于基线，IMTP PF在POST 7天增加了10.3%，在POST 14天增加了11.4%。CMJ PF和跳跃高度在SqOR期间下降，但在POST 7天恢复到基线。PRS和HWI在SqOR期间恶化，最大损害发生在第3天（PRS = -41.5%；HWI = 34.4%），分别直到POST 14天和POST 2天才恢复到基线。