论力量训练安排的模式及其实践应用  

Review on Patterns and Practical Application of Strength Training Arrangements

作　　者：李钊[1] 李庆[1] LI Zhao LI Qing(Tsinghua University, Beijing 100084, China)

机构地区：[1]清华大学体育部,北京100084

出　　处：《体育科学》2016年第12期30-39,共10页China Sport Science

基　　金：清华大学自主科研计划重点项目(2015THZWD04)

摘　　要：不同力量亩4练安排的模式一直是竞技体育争议的热点问题之一，科学安排力量训练过程中的训练内容、方法手段、负荷量度是训练实践中的重点与难点。通过相关文献的梳理认为：在不圈训练水平的人群中，分期力量训练的效果大于或者等于非分期力量训练；在中低水平受试者中，非线性分期训练效果要优于或者等于线性分期训练；在高水平运动员中，线性分期“似乎”更优于非线性分期。在力量分期训练的实践应用中，应根据运动员的训练水平、训练内容、训练方法手段以及负荷的动态变化予以综合考虑；由于力量功率训练的增益延迟效应，在比赛前48h，采用80％～90％1RM的速度力量训练可以更好地提高最失力量与速度力量成绩。Different patterns of strength training arrangements have always been one of hot issues in competitive sports. It is important and difficult for arranging strength training contents, method, load scientifically. By reviewing the relevant literature, periodization strength taining has higher or equal effect than non-periodization; Non-linear periodization has higher or equal effect than linear periodization with low to medium level subjects. In high level athletes, linear periodization seems to be better than non-linear periodization. In practical strength training periodization, athletes training level, training content, training method and load dynamic change should be taken into account. Due to the delayed effect of strength power training, applying 80%-90% 1RM strength power training in pre-competition 48 hour can be better to promote the strength and power performance in competition.

关 键 词：力量 非分期 线性分期 非线性分期 赛前减量 

分 类 号：G808[文化科学—体育训练]