基于速度的力量训练:应用基础与训练效果  

Velocity Based Training:Application Foundation and Training Effects

作　　者：廖开放 高崇[1] 杨威 李博 闫琪[3] 黎涌明 LIAO Kaifang;GAO Chong;YANG Wei;LI Bo;YAN Qi;LI Yongming(School of Physical Education&Sport Training,Shanghai University of Sport,Shanghai 200438,China;School of Sport and Health,Guangdong Vocational Institute of Sport,Guangzhou 510663,Guangdong,China;China Institute of Sport Science,Beijing 100061,China)

机构地区：[1]上海体育学院体育教育训练学院,上海200438 [2]广东体育职业技术学院体育健康学院,广东广州510663 [3]国家体育总局体育科学研究所,北京100061

出　　处：《上海体育学院学报》2021年第11期90-104,共15页Journal of Shanghai University of Sport

基　　金：国家重点研发计划“科技冬奥”重点专项课题(2018YFF0300901);上海高层次海外人才岗位计划(TP2017063)。

摘　　要：基于速度的力量训练(Velocity Based Training,VBT)是利用速度与最大力量百分比(%1RM)、速度与动作重复次数、速度与疲劳的强相关关系,制定、监控和调整力量训练负荷的新方法,具有实时性、准确性和普适性特点。通过系统检阅Web of Science、PubMed和中国知网等数据库的有关研究文献,从应用基础和训练效果方面对VBT的研究证据进行梳理和分析。结果显示:①常用的多关节力量训练动作的平均速度/平均推动速度均与%1RM呈强负相关关系,构建的个体速度与%1RM关系模型能使动作速度精确关联%1RM;②速度损失百分比与重复次数百分比呈强正相关关系,能够准确利用两者的关系模型推算特定速度区间的完成次数;③速度损失百分比与疲劳关系紧密,能量化疲劳和刺激水平,控制力量训练中过度疲劳带来的负面效应;④VBT能有效提升力量水平,相比传统力量训练方法,VBT能在疲劳程度和训练量更小的情况下提升运动表现;⑤VBT是实现力量训练科学化的重要途径,相关科学研究和实践应用领域应对其给予更多关注。Velocity based training(VBT)is a contemporary new method of resistance training that enables accurate and objective prescription of resistance training intensity and volumes in real time based on the perfect relationship between movement velocity and%1RM(percentage of 1 maximal strength),repetitions and fatigue.The evidences on foundation and training effects of VBT are summarized and analyzed from PubMed,Web of Science and China National Knowledge Infrastructure(CNKI).The results show:A strong linear relationship exists between the mean velocity/mean propulsive velocity and%1RM in multi-joint resistance training movements,and velocity can be adopted to estimate the intensity(%1RM)based on the individual load and velocity profile;There is a strong correlation between the percentage of velocity loss(VL)and the percentage of repetitions,and the relationship model can be used to accurately calculate the repetitions;The VL can be used to assess the level of efforts and fatigue,and limit the negative effects of excessive fatigue in resistance training;Compared with the traditional percentage-based resistance training,VBT can improve the athletic performance better with lower fatigue and training volume;VBT is likely to become a new trend of resistance training in the future.Future research in sports science should focus more on VBT in China.

关 键 词：基于速度的力量训练 训练强度 训练量 疲劳 运动表现 

分 类 号：G808.1[文化科学—体育训练]