速度依準方式在阻力訓練上的應用與效益

The applications and benefits of velocity-based on resistance Training

邱柏凱(Bo-Kai Chiu) ； 楊明達(Ming-Ta Yang) ； 詹貴惠(Kuei-Hui Chan)

《中華體育季刊》 34卷1期 (2020/03) Pp. 25-34

https://doi.org/10.6223/qcpe.202003_34(1).0003

摘要

隨著阻力訓練的盛行，以安全且有效的方式設定強度與訓練量已成為體能教練與選手關注的重要議題，因此透過新的科技器材來改善訓練效益已經是現在的趨勢。近期研究運用線性位移感測器監控阻力訓練時動作速度，並將之稱為速度依準阻力訓練（velocity based resistance training, VBRT）；研究顯示VBRT可給予教練、選手即時的回饋而有更好的訓練效果，亦能透過動作速度與阻力關係之建立，以執行個人化之訓練。本文彙整有關此訓練方式之理論與其應用，經文獻回顧後發現：以速度依準的方式每週進行2－3次、持續6－8週阻力訓練，能達較佳之訓練效果。其中以0.47 m/s（～80% 1-RM）至0.79 m/s（～60% 1-RM）的動作速度進行仰臥推舉訓練能提升上肢肌力，以0.68 m/s（～80% 1-RM）至0.98 m/s（～60% 1-RM）的動作速度進行深蹲訓練能提升下肢肌力，而以1.06 m/s（～58% 1-RM）至1.2 m/s（～45% 1-RM）動作速度進行深蹲訓練則能提升下肢爆發力。此外，當執行訓練之動作速度流失率達20%時即停止該組訓練之方式，能有較佳之下肢肌力與爆發力訓練效果。

關鍵字

最大肌力 ； 動作速度 ； 爆發力

並列摘要

With the popularity of resistance training, setting the training intensity and volume by safe and effective method has become an important issue for coaches and players. Therefore, using new technology equipment to improve the efficiency is the new trends in training. Recent researches applied the linear position transducers to monitor the movement velocity during resistance training, which was called velocity-based resistance training (VBRT). Studies indicated that VBRT can provide immediate feedback to the coaches and players and enhance the training effects. VBRT also can be applied to establish load-velocity relationship to conduct individual training program. This review summarized the theory and application of VBRT. The review indicated that performing 2-3 times per week for 6-8 weeks of VBRT would have more training benefits. Conducting bench press with mean propulsive velocity (MVP) at 0.47 m/s (~80% 1-RM) to 0.79 m/s (~60% 1-RM) could improve the maximal muscular strength of upper limb, MPV of squat at 0.68 m/s (~80% 1-RM) to 0.98 m/s (~60% 1-RM) could enhance maximal muscular strength of lower limb, and MPV of squat at 1.06 m/s (~58% 1-RM) to 1.2 m/s (~45% 1-RM) could elevate the power of lower limb. Moreover, stopping the training when MPV loss reached 20% within the set is a more effective method for improving strength and power of lower limb.

並列關鍵字

1-repetition maximum ； movement velocity ； explosive strength

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