六週增強式訓練與阻力訓練對跆拳道自由品勢選手下肢爆發力表現之影響

Effects of 6 Weeks of Plyometric Training and Resistance Training on Lower Limb Power Performance in Taekwondo Freestyle Poomsae Athletes

許雋希(HSU Chun-Hsi)

指導教授 ： 何仁育

國立臺灣師範大學/運動與休閒學院/運動競技學系/碩士(2020年)

https://doi.org/10.6345/NTNU202001251

摘要

目的：探討6週增強式訓練與阻力訓練對跆拳道自由品勢選手下肢爆發力表現的影響。方法：16名優秀大專跆拳道品勢選手 (10男6女)，以蹲舉最大肌力表現進行配對，分至增強式訓練組 (n=8, PT) 與阻力訓練組 (n=8, RT)。所有參與者在分組完成後進行6週，每週2次，總計12堂訓練。PT組每次進行5~7種不等的增強式跳躍動作，以循序漸進方式，每兩週增加跳躍總量 (100次、140次、160次)，並於第三週開始加入旋轉跳躍動作及箱上訓練等變化動作；RT組則進行蹲舉訓練，強度負荷為30-50%1RM，採漸進式之方式增加強度與負荷，每週蹲舉的次數依序為 32、40、42、52、52、56下。所有參與者在訓練前、訓練後進行蹲舉最大肌力、以及原地垂直跳、助跑單腳垂直跳、飛越側踢、後空翻動作等爆發力測驗。結果：經6週訓練後，兩組別在蹲舉最大肌力、原地垂直跳、飛越側踢測驗表現上皆顯著進步，其進步百分比如下：蹲舉最大肌力 (PT：26.20 ± 21.48%；RT組：13.46 ± 6.05%)、原地垂直跳 (PT：15.19 ± 17.84 %；RT：4.82 ± 5.84%)、飛越側踢 (PT：4.72 ± 3.41%；RT：2.78 ± 3.73%)，雖然組別間無顯著差異，但PT組的進步百分比都高於RT組。然而，在後空翻表現上，儘管兩組別表現無顯著進步，但RT組在進步百分比上高於PT組 (RT：17.22 ± 37.45%；PT：0.67 ± 18.03 %)。結論：6週增強式訓練與阻力訓練皆可以有效提升跆拳道自由品勢選手下肢最大肌力與爆發力表現，但兩種訓練方法之間無顯著差異。因此，在沒有固定式機械器材的情況下，可使用增強式訓練代替阻力訓練。

關鍵字

爆發力訓練 ； 美學運動 ； 飛躍側踢 ； 專項運動表現

並列摘要

Purpose: To explore the effects of 6 weeks of plyometric training and resistance training on lower limb power performance in taekwondo freestyle poomsae athletes. Methods: Sixteen elite college taekwondo freestyle poomsae athletes (10 males and 6 females) were matched up with their strength performance and divided into plyometric training group (n=8, PT) and resistance training group (n=8, RT). All participants completed 6 weeks of training, twice per week, a total of 12 training sessions. PT group performed 5~7 different jumps during their training and the total number of jumps progressed every two weeks, from 100 to 160. The more complex plyometric jumps were added to the program in the third week of their training. RT group performed back squat with progressed intensity loads of 30~50% 1RM. The number of squat for each week was as follows: 32, 40, 42, 52, 52, 56. All participants performed back squat 1RM, standing vertical jump, running vertical jump with single leg, jumping side kick and standing back Salto tuck before and after training. Results: After 6 weeks of training, most of the performance tests had significantly improved and the percentages of improvement are as follows: back squat 1RM (PT: 26.20 ± 21.48%; RT group: 13.46 ± 6.05%), standing vertical jump (PT: 15.19 ± 17.84%; RT: 4.82 ± 5.84%), jumping side kick (PT: 4.72 ± 3.41%; RT: 2.78 ± 3.73%). Although there was no significant difference between the groups, the percentages of improvement were greater in PT group. However, while the back Salto tuck did not improved after training, the percentage of improvement was greater in RT group than PT group (RT: 17.22 ± 37.45%; PT: 0.67 ± 18.03%). Conclusions: 6 weeks of plyometric training and resistance training can both effectively improve the lower limb strength and power performance in Taekwondo freestyle poomsae athletes. Therefore, in the absence of fixed mechanical equipment, plyometric training can be used instead of resistance training.

並列關鍵字

power training ； aesthetic sports ； jumping side kick ； sport specific performance

參考文獻

引用文獻

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