彈震式訓練及複合式訓練策略對大專運動選手上肢爆發力與速度之影響

Effects of Ballistic Training and Complex Training on Explosive Power and Velocity Performance of Upper Limb in Collegiate Athletes

李晟綱(Cheng-Gang Lee) ； 王翔星(Hsiang-Hsin Wang) ； 柯易智(Yi-Chih Ko)

《跆拳道學刊》 9期 (2022/12) Pp. 71-85

https://doi.org/10.53106/251969952022120009005

摘要

目的：近年來正拳攻擊在跆拳道比賽中的使用率及得分率已逐漸提升，而正拳攻擊的重要因素為上肢爆發力及速度，本研究比較彈震式訓練（ballistic training, BT）與複合式訓練（complex training, CT）（一般阻力訓練結合BT）對爆發力與速度之增強效果。方法：依受試者臥推最大肌力以分層配對分組方式分成12名彈震式訓練組（BT組）及12名複合式阻力訓練組（CT組），各組完成8週每週3次的訓練課程。BT組以40％1RM負荷進行訓練，CT組以85％1RM進行一般阻力訓練後，再以40％1RM進行BT訓練。所有組別於訓練前、後實施握推自發性等長收縮力（50ms RFD, 100ms RFD, 250ms RFD, RFD max）及40％1RM負荷之槓鈴推動平均速度及峰值速度檢測。結果：BT組與CT組訓練後自發性等長收縮力及槓鈴推動峰值及平均速度表現均達顯著增強效果（p＜.05）。CT組自發性等長收縮力中的最大發力率增強效率顯著優於BT組（p＜.05）。結論：融入速度監控策略的BT與CT均能有效提升一般健康男性大學生上肢爆發力與速度表現能力。相較於BT，CT在最大發力率的增強效率上取得較高的優勢，未來可進一步研究，跆拳道訓練增加CT或BT訓練來提升正拳攻擊得分成功率。

關鍵字

跆拳道正拳攻擊 ； 阻力訓練 ； 發力率 ； 速度依準訓練

並列摘要

Purpose: The performance and scoring percentage of fist about Taekwondo games have been rising in recent years. The velocity and force are major factors of fist. The purpose of this study was to compare the training effects between Ballistic training (BT) and Complex training (CT, general resistance training combined with BT) in velocity and explosive performance. Methods: twenty-four health college males were recruited and pair divided into ballistic training group (BTG, n=12) and complex training group (CTG, n=12). All training groups have to complete 8-week resistance training program that included 3 training sessions per week. before and after the resistance training, the maximum voluntary isometric contraction was tested to calculated rate of force development of bench press (RFD 50ms, RFD 100ms, RFD 250ms, RFD max), bar propulsive velocity (mean velocity, peak velocity) were collected for statistical analysis. Result: Both BT and CT with velocity monitoring strategies can significantly improve explosive power and velocity performance of the upper limb in healthy collegiate males (p< .05). The enhancement percentage of RFD max in CTG was significantly higher than BTG (p< .05). Conclusion: BT and CT were effective training methods to improve explosive power and velocity performance. CT was more effective in improving RFD max than BT. Further research could be focused on the effects of CT or BT training on Taekwondo training to improve the success rate of fist.

並列關鍵字

Taekwondo fist ； resistance training ； rate of force development ； velocity-based training