速度依循訓練之理論與實務

A preliminary Velocity Based Training

近年來隨著越來越多人接觸健身運動，因此阻力訓練就顯得相當重要，然而在阻力訓練中訓練的強度更是相當的重要，當訓練強度太多或太少都有可能造成訓練的效果不佳，因此有一種訓練方法是有別於以往的傳統百分比訓練（1RM-Percent-Based Training, PBT）稱為速度依循訓練（Velocity-Based Training, VBT），簡言之即是力量與速度之間的關聯。當負荷越大，運動速度則越慢，反之則相反，所以可以藉由此項原理使用統計上的計算方法，既不用使用最大負荷就可預估出個體的1RM。VBT訓練可帶來PBT所沒有的效益，對於選手而言，使用VBT的訓練方式既可在訓練當下藉由即時反饋激勵選手本身，也亦能讓選手得到較好的訓練成效，此外亦能讓教練在訓練負荷上做出最好的調整，也能得知選手當天的表現狀況，因此經由本文介紹VBT的訓練模式及內容，希望可提供教練及選手們訓練上的參考以及可進一步探討VBT相關的研究議題。

In recent years, with more and more people in contact with fitness, resistance training is very important. However, the intensity of training in resistance training is quite important, when the intensity of training too much or too little may lead to poor training. So one training method is different from the traditional 1RM-Percent-Based Training (PBT) called Velocity Based Training (VBT). It is the association between strength and speed. The faster the lighter weight will be. We can use this principle to do statistical calculation methods, without using the maximum load that can be used to estimate the individual 1RM. VBT training can bring benefits. For the athletes, they can be motivated by immediate feedback, but also get better training results. The VBT-training method also allows the coach to make the best adjustments to the training load and to know how the athletes are performing. Therefore, this paper discusses the VBT-training method and provides a future reference for coaches and athletes, as well as further VBT-related research topics.