戰繩訓練的方法與效果：系統性回顧

Battle rope training methods and effects: A systematic review

10.3966/102473002018123204008

陳韋翰(Wei-Han Chen)；黃長福(Chen-Fu Huang)；劉強(Chiang Liu)

甩繩 ； 重力繩 ； 力量繩 ； 高強度間歇訓練 ； rope swing ； heavy rope ； power rope ； high intensity interval training

中華體育季刊

32卷4期（2018 / 12 / 01）

303 - 320

繁體中文

近年來戰繩訓練興起，並被廣泛應用於不同運動員與一般健身者以促進肌力與體能表現。然目前關於戰繩訓練的研究現況、採用的方法以及影響為何，並尚未被系統回顧。因此，本文以系統性文獻回顧的方式探討戰繩訓練的研究現況、訓練方法、急性影響與長期效應。搜尋結果共有20篇學術文獻（15篇期刊、5篇碩士論文）；其中急性影響的研究多數探討戰繩訓練對心肺、血乳酸及運動自覺強度的影響，而長期效應的研究則大多探討戰繩訓練對有氧能力、無氧動力、肌耐力與爆發力的影響。過去研究使用的戰繩長度介於12-15公尺、直徑3-5公分、重量9-18公斤，並主要以高強度間歇訓練的方式執行；運動時間通常介於15-30秒之間，而間隔休息時間則依運動時間比例設定(1:1-1:4)，從15-120秒皆有研究使用。研究顯示，戰繩訓練對上肢與軀幹肌群具中高強度的刺激、引發高強度的心肺與血乳酸反應，並導致運動後上肢與軀幹肌群疲勞而降低表現；經長期訓練後，戰繩訓練能有效提升上肢無氧動力、肌耐力與爆發力、軀幹肌耐力、下肢爆發力與有氧能力等表現。對於需要同時發展多項身體能力的人而言，戰繩訓練是一個適合的選項之一。建議未來研究可探討不同戰繩訓練處方的影響（戰繩尺寸、動作、時間與組數設定），以找出較佳的訓練設計。此外，關於戰繩訓練產生訓練效果的原因與機轉為何，以及如何量化戰繩訓練強度的方法都是未來可研究的議題。

In recent years, battle rope (BR) training has increased its popularity in various populations, from fitness trainees to athletes to increase their strength and conditioning performance. However, research status, training methods, acute effect, and long-term effects for battle rope was not reviewed. Consequently, this article investigated the research status, training methods, acute effects, and long-term effects of BR training through a systematic review. The search results had 20 literature (15 journal paper, 5 master's thesis); in which, the studies of acute effects mostly explored the effect of BR exercise on cardiopulmonary, blood lactate, and rating of perceived exertion, while the study of long-term effects mostly discussed the effects of battle rope training on aerobic capacity, anaerobic power, muscular endurance, and explosive force. In past studies, BR training uses ropes of 12-15 m in length, 3-5 cm in diameter, and 9-18 kg in weight and set durations usually range from 15-30 seconds, with rest intervals of 15-120 seconds. Battle rope exercise is physically demanding on the upper body and trunk muscle, resulting in increased cardiopulmonary and blood lactate levels and decreased performance in upper-body and trunk muscles. After long-term training, BR training effectively improves upper-body in anaerobic power, muscular endurance, and power, trunk muscular endurance, lower-body power, and aerobic capacity. This training is one of the appropriate options to develop multi-physical fitness simultaneously. This article suggested that future studies can investigate the effects of different battle rope training protocol (rope sizes, BR exercises, time and number of sets) to find out better training designs. Moreover, it are topics studied in the future that the reasons and mechanism for the effect of the battle rope training and how to quantify the intensity of the battle rope training.

1. Antony, B.,Maheswri, M. U.,Palanisamy, A.(2015).Effect of battle rope training on selected physical and physiological variables among college level athletes.Indian Journal of Applied Research,5(5),19-22.
2. Antony, B.,Maheswri, M. U.,Palanisamy, A.(2015).Impact of battle rope and Bulgarian bag high intensity interval training protocol on selected strength and physiological variables among school level athletes.International Journal of Applied Research,1(8),403-406.
3. Antony, B.,Palanisamy, A.(2016).Impact of battle rope high intensity training on selected biochemical and physiological variables among athletes.International Journal of Advanced Scientific Research,1(5),27-30.
4. Antony, B.,Palanisamy, A.(2017).Influence of high and low altitude battle rope training protocol on selected physiological variables among national level athletes.International Education and Research Journal,3(5),709-711.
5. Bornath, D.(2017).University of Windsor.
6. Calatayud, J.,Martin, F.,Colado, J. C.,Benitez, J. C.,Jakobsen, M. D.,Andersen, L. L.(2015).Muscle activity during unilateral vs. bilateral battle rope exercises.Journal of Strength and Conditioning Research,29(10),2854-2859.
7. Chen, W. H.,Wu, H. J.,Lo, S. L.,Chen, H.,Yang, W. W.,Huang, C. F.,Liu, C.(2018).Eight-week battle rope training improves multiple physical fitness dimensions and shooting accuracy in collegiate basketball players.Journal of Strength and Conditioning Research,32(10),2715-2724.
8. Chen, W. H.,Yang, W. W.,Lee, Y. H.,Wu, H. J.,Huang, C. F.,Liu, C.(2018).Acute effects of battle rope exercise on performance, blood lactate levels, perceived exertion, and muscle soreness in collegiate basketball players.Journal of Strength and Conditioning Research
9. Fountaine, C. J.,Schmidt, B. J.(2015).Metabolic cost of rope training.Journal of Strength and Conditioning Research,29(4),889-893.
10. Frost, D. M.,Cronin, J. B.,Newton, R. U.(2008).A comparison of the kinematics, kinetics and muscle activity between pneumatic and free weight resistance.European Journal of Applied Physiology,104(6),937-956.
11. Kramer, K.,Kruchten, B.,Hahn, C.,Janot, J.,Fleck, S.,Braun, S.(2015).The effects of kettlebells versus battle ropes on upper and lower body anaerobic power in recreationally active college students.Journal of Undergraduate Kinesiology Research,10(2),31-41.
12. Kuklick, C. R.,Martino, M. A.,Black, C. D.(2013).Throwing velocity and stamina in baseball pitchers as a function of training methods.Journal of Australian Strength and Conditioning,21(2),19-31.
13. Marin, P. J.,Garcia-Gutierrez, M. T.,Da Silva-Grigoletto, M. E.,Hazell, T. J.(2015).The addition of synchronous whole-body vibration to battling rope exercise increases skeletal muscle activity.Journal of musculoskeletal and neuronal interactions,15(3),240-248.
14. McAuslan, C.(2013).University of Windsor.
15. Morton, C.(2012).The power of ropes.Training and Conditioning,22(6),13-21.
16. Parks, J. C.(2015).Fresno,California State University.
17. Peacock, C. A.,Sanders, G. J.,Antonio, J.,Silver, T. A.(2018).The reporting of a multifaceted mixed martial arts strength and conditioning program.Journal of Exercise Physiologyonline,21(1),86-90.
18. Pettit, N. R.(2015).University of Windsor.
19. Raaj, P. K. M.,Rosario, K. C.(2017).Impact of battle rope training on selected physical fitness components and performance variables among volleyball players.PARIPEX - Indian Journal of Research,6(4),579-580.
20. Ratamess, N. A.,Rosenberg, J. G.,Klei, S.,Dougherty, B. M.,Kang, J.,Smith, C. R.,Faigenbaum, A. D.(2015).Comparison of the acute metabolic responses to traditional resistance, body-weight, and battling rope exercises.Journal of Strength and Conditioning Research,29(1),47-57.
21. Ratamess, N. A.,Smith, C. R.,Beller, N. A.,Kang, J.,Faigenbaum, A. D.,Bush, J. A.(2015).Effects of rest interval length on acute battling rope exercise metabolism.Journal of Strength and Conditioning Research,29(2),2375-2387.
22. Sonchan, W.,Moungmee, P.,Sootmongkol, A.(2017).The effects of a circuit training program on muscle strength, agility, anaerobic performance and cardiovascular endurance.International Journal of Medical, Health, Biomedical, Bioengineering and Pharmaceutical Engineering,11(4),170-173.
23. Stanforth, D.,Brumitt, J.,Ratamess, N. A.,Atkins, W.,Keteyian, S. J.(2015).Training toys ... bells, ropes, and balls-Oh my!.ACSM's Health and Fitness Journal,19(4),5-11.
24. Tumminello, N.(2016).Utilizing battling rope exercises for HIIT and SMIT.Personal Training Quarterly,3(1),4-8.
25. Turner, T.,Moody, J. A.,Byrne, P. J.,Hughes, M. G.,Smith, P. M.,Cooper, S. M.(2018).Effect of upper-body high intensity interval training on exercise performance in professional cricket players.Open Access Journal of Exercise and Sports Medicine,2(1)
26. 王彥傑(2018)。碩士論文(碩士論文)。嘉義市，國立嘉義大學。

1. 劉雅甄,劉強,楊雯雯,黃長福,陳韋翰,陳美分(2022)。Comparison of battle rope training using high-intensity interval and power-oriented protocols on softball-specific performance in adolescent female softball players。體育學報，55(3)，245-261。
2. 趙曉雯,周峻忠,吳建志(2020)。六週戰繩訓練介入對大專男子網球選手肌力與網球發球表現之影響。體育學報，53(3)，287-299。