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不同的每周设置体积对运动员力量和感知反应的影响
Alysson Enes1, Bruno Spiess2,3, Gustavo Oneda3
1Metabolism, Nutrition and Strength Training Research Group (GPMENUTF), Department of Physical Education, Federal University of Parana, Curitiba, Brazil.
International journal of sports medicine
|May 10, 2024
概括
在阻力训练 (RT) 中,每周更高的组次会导致更大的力量增长. 六个和九个每周的套件产生了优异的结果,与三个套件相比,恢复率相似.
科学领域:
- 运动生理学 运动生理学
- 运动科学 运动科学 运动科学
- 强度和适应条件 强度和适应条件
背景情况:
- 优化阻力训练 (RT) 量对于最大限度地提高运动员力量适应能力至关重要.
- 了解训练量和力量增加之间的剂量反应关系对于有效的计划设计至关重要.
研究的目的:
- 调查高强度每周不同体积 (3组,6组和9组) 的阻力训练对受训个体动力强度和心理生理反应的影响.
- 为了比较不同RT体积在杆背和长椅压力表现上的有效性.
主要方法:
- 24名训练有素的运动员被随机分配到三个组:每周3,6或9次.
- 训练包括杆背和长椅压力,每周进行三次,持续8周.
- 监测了力量适应和心理生理反应 (会议-RPE,总质量恢复).
主要成果:
- 所有组都取得了显著的力量增长 (p<0.05).
- 六组和九组的群体在和长椅压力方面表现出明显更大的强度增加,而不是三组的群体 (p<0.05).
- 在6组和9组组之间没有观察到强度增加或心理生理反应的显著差异.
结论:
- 在训练过的个体中,每周进行6或9次高强度阻力训练会产生更好的动力强度适应,而在训练过的个体中,每周进行3次.
- 在这项研究中,超过每周6次的训练量增加并没有提供额外的力量益处.
- 在不同训练量中,心理生理学反应仍然是可比的,这表明更高的训练量具有很好的耐受性.
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