快速伸缩复合训练对爆发力的影响:最佳训练效应区间的探究

Effects of Plyometric Training on Explosive Power:The Optimal Training Effectiveness Interval

研究快速伸缩复合训练对爆发力影响的最佳训练效应区间.运用Stata 15.1和GrapfPad Prism8.0对所纳入81篇文献中的1 435名被试者进行周期、频率、量、间歇时间、负重等5个变量的效应分析,采用Cochrane偏倚风险评估工具和漏斗图对文献质量和发表偏倚进行检验评价,并根据爆发力指标计算平均效应量Cohen’s d值(ES)和95%置信区间.结果表明:(1)训练周期:各种爆发力指标(跳跃、冲刺、抛掷能力)随训练周期的延长呈现上升趋势,其中无负重跳跃、冲刺和投掷能力在10周后达大效应(ES≥1.2);负重跳跃、冲刺能力在8周和9周后达到大效应.(2)组内间歇时间:30~60 s是发展爆发力的最佳组内间歇时间(中等效应,ES≥0.6).(3)组间间歇时间:发展跳跃和投掷能力的最佳组间间歇为0.5~1 min(青少年)和3~4 min(成年人);而发展冲刺能力的最佳组间间歇时间为0.5~1 min(青少年)和1~1.5 min(成年人).(4)周训练频率≤2次和>2次之间的平均效应量无显著差异(P>0.05).(5)周训练量:爆发力指标随训练量的增加整体呈现小幅度上升,但波动性较大.(6)额外负重%(自重):跳跃能力和冲刺能力分别在8%~10.5%和2.5%~8%的额外负重时达到峰值效应.研究结论为:快速伸缩复合训练对爆发力的影响在训练周期、间歇时间、额外负重%及训练量等方面表现出不同的趋势,因此选择不同训练变量的最佳效应区间是训练设计的重要依据.

Objective:To explore the optimal training effect intervals of plyometric training on explosive pow-er.Methods:Stata 15.1 and GraphPad Prism 8.0 were used to analyze the effects of training cycle,frequency,vol-ume,rest intervals,and load on 1,435 participants from 81 included studies.The Cochrane risk of bias assessment tool and funnel plot were employed to evaluate the quality of the studies and publication bias.The average effect size(Cohen's d)and 95%confidence intervals(CI)for explosive power indicators were calculated.Results:(1)Training duration:Various explosive power indicators(ie.,jumping,sprinting,throwing ability)showed an up-ward trend with the extension of the training duration.Large effects(ES≥1.2)were observed for unloaded jump-ing,sprinting,and throwing ability after 10 weeks,while loaded jumping and sprinting ability achieved large ef-fects after 8 and 9 weeks.(2)Training inter-set recovery:30-60 seconds was identified as the optimal inter-set rest interval for developing explosive power(moderate effect,ES≥0.6).(3)Training inter-exercise recovery:The optimal inter-exercise rest intervals for developing jumping and throwing ability were 0.5-1 minute(adolescents)and 3-4 minutes(adults),while for sprinting ability,they were 0.5-1 minute(adolescents)and 1-1.5 minutes(adults).(4)Training frequency:No significant difference in average effect size was found between training fre-quencies of≤2 times per week and>2 times per week(P>0.05).(5)Training volume:The explosive power indi-cators showed a slight overall increase with training volume,though with considerable fluctuation.(6)External training load(%body mass):Jumping and sprinting abilities peaked at 8-10.5%and 2.5%-8%extra load,respec-tively.Conclusion:Plyometric training impacts explosive power differently depending on factors such as training duration,rest intervals,extra load percentage,and training volume.Therefore,selecting the optimal training ef-fect intervals for these variables is crucial for effective training program design.