CS训练(聚组训练)与传统力量训练效果对比实验研究

摘要

目的:探究聚组训练(CS)和传统力量训练(TS)两种训练模式对提高人体运动能力表现的差异性.方法:将招募的24名男性受试者随机分配到TS组和CS组,设计为期8周的杠铃深蹲训练实验,采集两组受试者实验前、实验中(4周)、实验后(8周),在杠铃深蹲1 RM、30m、立定三级跳远、CMJ(无摆臂)的测试数据,并对测试的成绩进行统计分析.结果:实验4周后,两组受试者在深蹲1 RM上均有显著性提高,CS组优于TS组,两组间在30 m、立定三级跳远和CMJ(无摆臂)测试中无显著性差异;实验8周后,两组受试者在深蹲1RM和立定三级跳测试上有显著性差异,CS组深蹲1 RM优于TS组,TS组在立定三级跳远测试上优于CS组;在30 m、CMJ纵跳测试上两组间无显著性差异,但CS组测试成绩优于TS组.结论:CS组深蹲1RM优于TS组,可能与采用65％～75％RM的负荷重量,以及在组内安排短暂30 s的间歇,降低了参与运动的II型肌纤维的疲劳程度,以及神经肌肉系统对负荷刺激所产生的适应,进而引起肌肉力量和输出功率有显著提高有关;TS力量训练模式有利于人体在最大载荷下,获得更大的强度增益和更大的速度峰值,对于横向连续平跳能力的提高可能会有更好的促进效果;TS组与CS组受试者在30 m和CMJ测试测试成绩上的提高以及差异可能与他们深蹲1 RM、5～8周的深蹲重量的变化有关.%Objective: The study aimed to investigate the differences on the effect of Cluster Sets (CS) and Traditional Sets (TS) on the improvement of athletic performance. Methods: 24 male subjects were recruited and assigned to TS group (Traditional Sets Group) and CS group (Cluster Sets Group) with 8-week barbell squat strength exercises respectively, then use of barbell, stopwatch, tape, three-dimensional force station for two groups of subjects were barbell squat 1 RM test, 30 m, Standing Triple Jump, CMJ (no swing arm) test before the experiment in the experiment (4weeks), after the experiment (8 weeks) and the test results for statistical analysis. Results: After 4weeks, the two groups showed significant improvement in squat 1 RM test. CS group was superior to TS group. There was no significant difference between the two groups at Standing Triple Jump, CMJ (no swing arm) test. After 8 weeks, there were significant differences between the two groups in the squat 1 RM test and Standing Triple Jump, The CS group was better than the TS group, and the TS group was superior to the CS group. There was no significant difference between the two groups in the30 m and CMJ test, but the CS group is better than the TS group. Conclusions: CS group superior to TS group in squat 1 RM test may be associated with a load of 65％-75％ RM and a short interval of30 s, reducing the fatigue of type II muscle fibers involved in exercise, and neuromuscular, TS is beneficial to the human body under the maximum load, get greater strength gain and greater speed peak for the horizontal continuous flat. The improvement in jump ability may have a better effect;The improvement and the difference in TS group and CS group subjects may be related to their squat1 RM, 5-8 weeks of squat weight changes.