Denne viser at de som kun drev spensttrening fikk mye bedre resultater i CMJ hopp.
Vissing K, Brink M, Lønbro S, Sørensen H, Overgaard K, Danborg K, Mortensen J, Elstrøm O, Rosenhøj N, Ringgaard S, Andersen JL, Aagaard P.
Department of Sport Science, University of Aarhus, Aarhus, Denmark.
vissing@idraet.au.dkThe purpose of this study was to compare changes in muscle strength, power, and morphology induced by conventional strength training vs. plyometric training of equal time and effort requirements. Young, untrained men performed 12 weeks of progressive conventional resistance training (CRT, n = 8) or plyometric training (PT, n = 7). Tests before and after training included one-repetition maximum (1 RM) incline leg press, 3 RM knee extension, and 1 RM knee flexion, countermovement jumping (CMJ), and ballistic incline leg press. Also, before and after training, magnetic resonance imaging scanning was performed for the thigh, and a muscle biopsy was sampled from the vastus lateralis muscle. Muscle strength increased by approximately 20-30% (1-3 RM tests) (p < 0.001), with CRT showing 50% greater improvement in hamstring strength than PT (p < 0.01). Plyometric training increased maximum CMJ height (10%) and maximal power (Pmax; 9%) during CMJ (p < 0.01) and Pmax in ballistic leg press (17%) (p < 0.001). This was far greater than for CRT (p < 0.01), which only increased Pmax during the ballistic leg press (4%) (p < 0.05). Quadriceps, hamstring, and adductor whole-muscle cross-sectional area (CSA) increased equally (7-10%) with CRT and PT (p < 0.001). For fiber CSA analysis, some of the biopsies had to be omitted. Type I and IIa fiber CSA increased in CRT (n = 4) by 32 and 49%, respectively (p < 0.05), whereas no significant changes occurred for PT (n = 5). Myosin heavy-chain IIX content decreased from 11 to 6%, with no difference between CRT and PT. In conclusion, gross muscle size increased both by PT and CRT, whereas only CRT seemed to increase muscle fiber CSA. Gains in maximal muscle strength were essentially similar between groups, whereas muscle power increased almost exclusively with PT
training.
Sender litt mer jeg fant:
McBride JM, Nimphius S, Erickson TM.
Neuromuscular Laboratory, Department of Health, Leisure & Exercise Science, Appalachian State University, Boone, North Carolina 28608, USA.
mcbridejm@appstate.eduThe purpose of this investigation was to determine whether performing high force or explosive force movements prior to sprinting would improve running speed. Fifteen NCAA Division III football players performed a heavy-load squat (HS), loaded countermovement jump (LCMJ), or control (C) warm-up condition in a counterbalanced randomized order over the course of 3 weeks. The HS protocol consisted of 1 set of 3 repetitions at 90% of the subject's 1 repetition maximum (1RM). The LCMJ protocol was 1 set of 3 repetitions at 30% of the subject's 1RM. At 4 minutes post-warm-up, subjects completed a timed 40-m dash with time measured at 10, 30, and 40 m. The results of the study indicated that when preceded by a set of HS, subjects ran 0.87% faster (p < or = 0.05) in the 40-m dash (5.35 +/- 0.32 vs. 5.30 +/- 0.34 seconds) in comparison to C. No significant differences were observed in the 10-m or 30-m split times between the 3 conditions. The data from this study suggest that an acute bout of low-volume heavy lifting with the lower body may improve 40-m sprint times, but that loaded countermovement jumps appear to have no significant effect.
The effect of a combined high-intensity strength and speed training program on the running and jumping ability of soccer players.
Kotzamanidis C, Chatzopoulos D, Michailidis C, Papaiakovou G, Patikas D.
Department of Physical Education and Sport Science, Aristotle University, Thessaloniki, Greece.
kotzaman@phed.auth.gr The purpose of this study was to investigate the effect of a combined heavy-resistance and running-speed training program performed in the same training session on strength, running velocity (RV), and vertical-jump performance (VJ) of soccer players. Thirty-five individuals were divided into 3 groups. The first group (n = 12, COM group) performed a combined resistance and speed training program at the same training session, and the second one (n = 11, STR group) performed the same resistance training without speed training. The third group was the control group (n = 12, CON group). Three jump tests were used for the evaluation of vertical jump performance: squat jump, countermovement jump, and drop jump. The 30-m dash and 1 repetition maximum (1RM) tests were used for running speed and strength evaluation, respectively. After training, both experimental groups significantly improved their 1RM of all tested exercises. Furthermore, the COM group performed significantly better than the STR and the CON groups in the 30-m dash, squat jump, and countermovement jump. It is concluded that the combined resistance and running-speed program provides better results than the conventional resistance training, regarding the power performance of soccer players.
PMID: 15903377 [PubMed - indexed for MEDLINE]
Ingen knebøy eller andre vanlige øvelser som er første pri for økt styrke i idrettssammenheng. Beinpress, leg ext og leg curl har meget lite å si for utøvere – noe som er grunnen til at de fleste har forkastet disse øvelsene i denne sammenheng. Testgruppen hadde heller ingen treningserfaring, så at 12 uker med spensttrening første til bedre prestasjoner enn de som trente med det treningsopplegget er ingen overraskelse.
Opp til 90% av maks før sprint er ikke nødvendigvis i anbefale. Studien i artikkelen gikk maks opp til 70 % og tittelen på artikkelen innholdt originalt ordet ”relativt tunge knebøy”, noe som ikke ble med på redaktørens eget initiativ. Eksplosiv trening som box-jumps og lignende brukes som regel før trening og som en del av en integrert oppvarming med god effekt, noe studien peker på. Studien viser for øvrig at knebøy med 90% av maks førte til økning i sprinttid.
Denne studien konkluderer med følgende. ”It is concluded that the combined resistance and running-speed program provides better results than the conventional resistance training”. No brainer! Her kombineres styrke og hurtighetstrening, noe som selvsagt er bedre enn kun en treningsmodalitet alene. Diskusjonen gikk over til å dreie seg om styrketrening vs kun fokus på hurtighet, ikke styrketrening og hurtighet mot kun styrketrening.
Det beste for økt hurtighet er en kombinasjon av styrke, spenst, hurtighet og bevegelighetstrening. Dra ut styrke av denne kombinasjonen og tap mer enn om du drar ut en av de andre. Det er bevist erfaringsmessig og blant en haug med studier.