对短跑力量训练的再思考

Re-consideration of strength training in sprint running

运动员的专项力量水平是决定短跑运动表现的关键因素,但短跑不同阶段对专项力量的需求不同,其中,起跑速度主要取决于运动员的启动力量,加速能力主要取决于运动员的最大力量,最大速度能力主要取决于运动员的反应力量,速度耐力主要取决于运动员的爆发耐力。末端释放训练、神经元激活训练、超等长训练和肌肉耐力训练分别是发展短跑运动员启动力量、最大力量、反应力量和爆发耐力的有效方法,肌肉肥大训练是进行其他力量训练的基础,核心力量训练是传统力量训练的必要补充,阻力跑和助力跑训练是实现专项力量向运动表现转化的重要途径。在短跑力量训练中,教练员应避免"重最大力量、轻发力速度""重专项力量、轻基础力量""重前群力量、轻后群力量""重爆发力、轻爆发耐力""重上肢维度、轻上肢协调"的误区。

Specific strength level plays a very important role in sprint performance, but different pha- ses in sprint require different specific strength. Among them, the movement speed of crouch start de- pends mainly on sprinters ~ starting strength, acceleration mainly on sprinters＂ maximal strength, maximum speed mainly on sprinters~ reactive force, and speed endurance on sprinters~ explosive en- durance. Ballistic training, neuronal activation training, plyometric training and muscle endurance training are the most effective ways to develop sprinters~ starting strength, maximal strength, reactive force and strength-endurance, respectively. In addition, hypertrophy training is the base of other strength training, core strength training is an efficient compensation of specific strength training, re- sisted and assisted training methods are the most eftective ways to transfer of strength and power to sprint performance. In practice, coaches should try to avoid the wrong situations where too much val- ue is placed on the maximal and the rate of force development ignored, or too much value placed on the strength of quadriceps femoris and the strength of hamstrings ignored, too much value placed on the general strength and the specific strength ignored, or too much value placed on the cross-sectional area of upper limbs and the coordination of upper limb ignored.