功率主导下力量训练的“剂量负荷”:OPL的量化与启示  

“Dose Load”of Power Oriented Strength Training:Quantification and Enlightenment of OPL

作　　者：梁美富 杨丹 赵宁宁 周瑞航 邓茹[4] 金银日[5] LIANG Meifu;YANG Dan;ZHAO Ningning;ZHOU Ruihang;DENG Ru;JIN Yinri(Chinese Athletics Association,Beijing 100763,China;China Institute of Sport Science,Beijing 100061,China;Hebei Institute of Sports Science,Shijiazhuang 050000,China;China Athletics College,Beijing Sport University,Beijing 100084,China;School of Leisure,Shanghai University of Sport,Shanghai 200438,China)

机构地区：[1]中国田径协会,北京100763 [2]国家体育总局体育科学研究所,北京100061 [3]河北省体育科学研究所,河北石家庄050000 [4]北京体育大学,北京100061 [5]上海体育学院休闲学院,上海200438

出　　处：《天津体育学院学报》2023年第3期269-275,共7页Journal of Tianjin University of Sport

基　　金：国家体育总局体育科学研究所基本科研业务费专项资助(项目编号:基本21-33)。

摘　　要：力量训练是运动训练的核心环节,负荷安排是力量训练的首要因素,如何配给“剂量负荷”来实现输出功率的最大化是力量训练实践中经常遇到的问题。为进一步明晰不同力量训练手段的最佳功率负荷(Optimal Power Load,OPL),对现有相关研究成果进行量化与总结,发现不同力量训练手段具有不同的OPL。通常,半蹲跳OPL为0%~30%1RM,半蹲起为50%~70%1RM,卧推为30%~50%1RM,卧推抛为30%~55%1RM,高翻为70%~90%1RM,高位高翻为65%~80%1RM。同时,从运动训练实践角度阐明OPL力量训练对提高运动员基本运动能力、专项竞技能力以及促进训练效应向比赛效应转化方面的启示,并为推进OPL力量训练的实践化提供建议。Strength training is the core of sports training,load arrangement is the primary factor of strength training.How to allocate“dose load”to maximize the output power is a common problem in strength training.In order to further clarify the optimal power load(OPL)of different strength training methods,the existing research results were quantified and summarized,and found that different strength training methods have different OPL.Generally,OPL of half squat jump is 0%~30%1RM,half squat is 50%~70%1RM,bench press is 30%~50%1RM,bench press throw is 30%~55%1RM,power clean is 70%~90%1RM,and hang power clean is 65%~80%1RM.From the perspective of sports training practice,we expound the enlightenment of OPL strength training on improving athletes'basic sports ability,special competitive ability and promoting the transformation from training effect to competition effect,and provides suggestions for promoting the practicality of OPL strength training.

关 键 词：体能训练 力量训练 最佳负荷 功率 元分析 

分 类 号：G808.1[文化科学—体育训练]