基于速度的力量训练中不同速度丢失阈值(10%vs 20%)对大学生运动员下肢爆发力的影响

Effects of Different Velocity Loss Thresholds(10%vs 20%)on Lower Extremity Explosive Force of College Athletes in Velocity-Based Strength Training

目的:检验不同速度丢失阈值(10%vs 20%)的中等负荷深蹲练习对大学生运动员下肢爆发力的训练效果,丰富基于速度训练(velocity-based training,VBT)的理论体系。方法:23名大学生运动员随机分为2组:速度丢失阈值为10%(VLG10,n=11)和速度丢失阈值为20%(VLG20,n=12),进行为期8周、每周3次的中等强度负荷自由重量深蹲练习,每次训练课后记录训练量和主观疲劳程度,比较2组干预前后的1RM深蹲、SJ、CMJ、SCMJ、立定跳远、三级蛙跳、30 m冲刺跑等指标。结果:除30 m冲刺跑外(P>0.05),干预后2组的深蹲1RM、SJ、CMJ、SCMJ、立定跳远、三级蛙跳均比实验前有显著性提高(P<0.01),但组间无显著性差异(P>0.05)。VLG10的疲劳程度低于VLG20,存在非常显著性差异(P<0.01)。结论:干预后,2组均显著提高了大学生运动员的深蹲最大力量和跳跃能力,但没有显著提高短距离冲刺跑能力,VLG10的干预效果与VLG20无显著性差异且疲劳程度明显更低。建议:体能教练员和科研人员使用速度丢失阈值为10%的中等强度负荷自由重量深蹲练习进行为期至少8周的训练,发展运动员下肢最大力量和跳跃能力,并且进一步探索VBT结合短跑练习高效发展短距离冲刺跑能力的训练方案。

Objectives:To test the training effect of moderate-load squat exercise with different velocity loss threshold(10%vs 20%)on lower extremity explosive force of college athletes,enrich the theoretical system of velocity-based training(VBT).Methods:23 college athletes were randomly divided into two groups with the velocity loss threshold of 10%(VLG10,n=11)and the velocity loss threshold of 20%(VLG20,n=12).Moderate load free weight squat exercise were carried out 3 times a week for 8 weeks.The training volume and subjective fatigue degree were recorded after each training class.Squat 1RM,SJ,CMJ,SCMJ,standing long jump,triple leapfrog and 30 m sprint before and after experiment were compared between the two groups.Results:Except for 30 m sprint(P>0.05),squat 1RM,SJ,CMJ,SCMJ,standing long jump and triple leapfrog of the two groups after the experiment were significantly improved compared with those before the experiment(P<0.01),but there was no significant difference between two groups(P<0.05).The fatigue degree of VLG10 was lower than that of VLG20,and there was an extremely significant difference(P<0.01).Conclusions:Moderate-load squat exercise with different velocity loss thresholds(20%and 10%)can effectively improve squat 1RM and jump ability of college athletes,but not significantly improved the ability of short distance sprint.The effect of VLG10 was not significantly different from that of VLG20.Compared with VLG20,VLG10 has a significantly lower fatigue degree.Suggestion:Strength and conditioning coaches and researchers use the moderate-load free weight squat exercise with a velocity loss threshold of 10%for at least 8 weeks to develop the maximum strength and jumping ability of athletes’lower limbs,and further explore the training program that combines VBT with sprint exercise to effectively develop the ability of short distance sprint.