複合式訓練對肌力及爆發力之影響

The Effects of Complex Training on Maximal Strength and Power

吳慧君(Huey-June Wu) ； 羅興樑(Shin-Liang Lo)

《運動生理暨體能學報》 9輯 (2009/06) Pp. 1-8

https://doi.org/10.6127/JEPF.2009.09.01

摘要

本文以文獻回析方式，探討結合重量訓練與增強式訓練方式的複合式訓練，對於提升肌力及爆發力的效果，是否優於單獨實施重量訓練或增強式訓練來得顯著，結果發現，訓練效果與動作組合之實施順序、組間休息時間及二次訓練課程之間隔恢復期有關。針對訓練的肌群先增強式訓練後重量訓練之實施順序，似乎對同時發展肌力及爆發力的效果是最佳的。而在組間休息方面則是建議至少4分鐘以上，二次訓練課程則需間隔48-96小時。

關鍵字

重量訓練 ； 增強式訓練 ； 複合式訓練 ； 肌力 ； 爆發力

並列摘要

The purpose of this article is to compare the effects of 3 different training protocols-plyometrics, weight training, and their combination on strength and power. The combination of plyometric exercise and weight training whether increased or maintained strength and power performance than either plyometrics or weight training alone. It seems that the different training design (i.e., training orders or rest time between sets) might have caused the discrepancy in the results of previous studies. We found that those who trained using a combination of plyometric training and weight training are thought to be useful for developing athletic strength and power. An example of complex training would include performing a set of jump squats followed by a set of squats. Recent research also suggests that 4 minutes of rest between the weight training and plyometric training portions of the complex may be optimal.

並列關鍵字

Weight training ； Plyometrics ； Complex training ； Strength ； Power

參考文獻

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