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

10.6127/JEPF.2009.09.01

吳慧君(Huey-June Wu)；羅興樑(Shin-Liang Lo)

重量訓練 ； 增強式訓練 ； 複合式訓練 ； 肌力 ； 爆發力 ； Weight training ； Plyometrics ； Complex training ； Strength ； Power

運動生理暨體能學報

9輯（2009 / 06 / 30）

1 - 8

繁體中文

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。

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.

1. Adams, K.,O''Shea, J. P.,O''Shea, K. L.,Climstein, M.(1992).The effect of six weeks of squat, plometrics and squat-plyometric training on power production.The Journal of Strength and Conditioning Research,6(1),36-41.
2. Baechle, T. R.,Earle, R. W.(2000).Essentials of strength training and conditioning.Champaign, IL:Human Kinetics.
3. Burger, T.,Boyer-Kendrick, T.,Dolny, D.(2000).Complex training compared to a combined weight training and plyometric training program.Journal of Strength and Conditioning Research,14(3),S360.
4. Campos, G. E. R.,Luecke, T. L.,Wendeln, H. K.,Toma, K.,Hagerman, F. C.,Murray, T. F.(2002).Muscular adaptations in response to three different resistance-training regimens: Specificity of repetition maximum training zones.European Journal of Applied Physiology,88,50-60.
5. Chu, D. A.(1998).Jumping into plyometrics (2nd ed.).Champaign, ІL:Human Kinetics.
6. de Villarreal, E. S.,Gonzalez-Badillo, J. J.,Izquierdo, M.(2008).Low and moderate plyometric training frequency produce greater jumping and sprinting gains compared with high frequency.The Journal of Strength and Conditioning Research,22(3),715-725.
7. Ebben, W. P.,Hintz, M. J.,Simenz, C. J.(2005).Strength and conditioning practice of Major League Baseball Strength and conditioning coaches.The Journal of Strength and Conditioning Research,19(3),538-546.
8. Ebben, W. P.,Jensen, R.,Blackard, D. O.(2000).Electromyographic and kinetic analysis of complex training variables.The Journal of Strength and Conditioning Research,14(4),451-456.
9. Ebben, W. P.,Watts, P. B.(1998).A review of combined weight training and plyometric training modes: Complex training.Strength and Conditioning,20(5),18-27.
10. Hammett, J. B.,Hey, W. T.(2003).Neuromuscular adaptation to short-term (4 weeks) ballistic training in trained high school athletes.The Journal of Strength and Conditioning Research,17(3),556-560.
11. Ingle, L.,Sleap, M.,Tolfrey, K.(2006).The effect of a complex training and detraining programme on selected strength power variables in early pubertal boys.Journal of Sports Science,24(9),987-997.
12. Ioannis, G. F.,Athanasios, Z. J.,Leontsini, D.,Kyriakos, T.,Aggelousis, N.,Kostopoulos, N.(2000).Valuation of plyometric exercise training, weight training, and their combination on vertical jumping performance and leg strength.The Journal of Strength and Conditioning Research,14(4),470-476.
13. Jensen, R. L.,Ebben, W. P.(2003).Kinetic analysis of complex training rest interval effect on vertical jump performance.The Journal of Strength and Conditioning Research,17(2),345-349.
14. Jensen, R. L.,Ebben, W. P.,Blackard, D. O.,McLaughlin, B. P.,Watts, P. B.(1999).Kinetic and electromyographic analysis of combined strength and plyometric training in women basketball players.Medicine and Science in Sport and Exercise,31(5),S193.
15. Kraemer, W. J.,Ratamess, N. A.(2004).Fundamental of resistance training: Progression and exercise prescription.Medicine and Science in Sport and Exercise,36(4),674-688.
16. Luebbers, P. E.,Potteiger, J. A.,Hulver, M. W.,Thyfault, J. P.,Capper, M. J.,Lockwood, R. H.(2003).Effects of plyometric training and recovery on vertical jump performance and anaerobic power.The Journal of Strength and Conditioning Research,17(4),704-709.
17. Mangine, G. T.,Ratamess, N. A.,Hoffman, J. R.,Faigenbaum, A. D.,Kang, J.,Chilakos, A.(2008).The effects of combined ballistic and heavy resistance training on maximal lower-and upper-body strength in recreationally trained men.The Journal of Strength and Conditioning Research,22(1),132-139.
18. Rahimi, R.,Behpur, N.(2005).The effects of plyometric, weight and plyometric-weight training on anaebrobic power and muscular strength.Education and Sports,3(1),81-90.
19. Ronnestad, B. R.,Kvamme, N, H.,Sunde, A.,Raastad, T.(2008).Short-term effects of strength and plyometric training on sprint and jump performance in professional soccer player.The Journal of Strength and Conditioning Research,22(3),773-780.
20. Santos, E. J.,Janeira, M. A.(2008).Effects of complex training on explosive strength in adolescent male basketball players.The Journal of Strength and Conditioning Research,22(3),903-909.
21. Simenz, C. J.,Dugan, C. A.,Ebben, W. P.(2005).Strength and conditioning practices of National Basketball Association strength and conditioning coaches.The Journal of Strength and Conditioning Research,19(3),495-504.
22. Stemm, J. D.,Jacobson, B. H.(2007).Comparison of land-and aquatic-based plyometric training on vertical jump performance.The Journal of Strength and Conditioning Research,21(2),568-571.
23. Stoppani, J.(2004).Leap of strength.Muscle & Fitness,January,56.
24. Toumi, H.,Best, T. M.,Martin, A.,Poumarat, G.(2004).Muscle plasticity after weight and combined (weight+jump) training.Medicine and Science in Sports and Exercise,36(9),1500-1588.
25. Tricoli, V.,Lamas, L.,Carnevale, R.,Ugrinowitsch, C.(2005).Short-term effect on lower-body functional power development weight lifting vs. vertical jump training programs.The Journal of Strength and Conditioning Research,19(2),433-437.
26. Wilkerson, G. B.,Colston, M. A.,Short, N. I.,Neal, K. L.,Hoewischer, P. E.,Pixley, J. J.(2004).Neuromuscular changes in female collegiate athletes resulting from a plyometric jump-training program.Journal of Athletic Training,39(1),17-23.
27. 蔡崇濱譯、林信甫譯、林政東譯、吳柏瀚譯、鄭景峰譯、傅正思等譯、T. R., Baechle原作者、R. W., Earle原作者2004(2004)。肌力與體能訓練。台北縣:藝軒。
28. 鄭景峰(2002)。增強式訓練的理論與應用。中華體育，16(1)，36-45。

1. 蔡宜臻、陳建廷、陳克舟、張珈瑛、張吉堯(2017)。年輕女性下肢肌力與爆發力和平衡之相關。台東大學體育學報，27，33-42。
2. 陳竑廷,陳奕良,侯建文,邱玉惠,王三財(2019)。複合式訓練對擊劍運動員下肢等速肌力之影響。大專體育學刊，21(1)，30-46。
3. 陳奕良,陳世昌,王三財(2019)。複合式訓練對擊劍選手下肢爆發力及動作反應之探討。運動研究，28(2)，67-88。
4. 陳志威(2021)。複合式訓練對大專一般組羽球運動員爆發力及敏捷能力之影響。交大體育學刊，17，22-33。
5. 陳志威,王彥邦(2020)。複合式訓練對提升羽球選手競賽表現影響之文獻回顧。交大體育學刊，16，92-100。
6. 黃義翔、曾韋杰(2014)。不同類型的增強式訓練對籃球選手運動表現之影響。大專體育，130，9-15。
7. 廖韋任、許年瑩、林珈豪、王令儀(2012)。單、雙腳高台著地反彈跳之動力學特性分析。華人運動生物力學期刊，7，75-78。
8. 鄭世忠、陳瑞發、王俊傑、王元聖(2017)。應用無線感測技術輔助腹直肌之訓練：以適應體育班學生為例。臺灣體育學術研究，62，139-160。
9. 鍾雨純、陳竑廷、吳慧君、余清芳、王敏憲(2012)。複合式訓練動作對跳躍能力及肌電反應之立即影響。大專體育學刊，14(1)，92-99。