較少反覆次數之速度依循複合式訓練對大專運動員運動表現的影響

Effects of less repetitive velocity based complex training on performance in collegiate athletes

緒論：複合式訓練為結合高強度阻力運動（HRE）及增強式運動以提升肌力與爆發力的訓練方法，本研究以速度依循阻力的方式執行HRE，探討4週較少反覆次數之速度依循複合式訓練對身體組成、最大肌力（1RM）及跳躍表現的影響，並探討單次運動後48小時內之急性反應。方法：計完成22名大專公開組之男性運動員參與，分為速度依循複合式訓練（VBCT）組及複合式訓練（CT）組，實驗參與者接受每週3次、持續4週的VBCT或CT。訓練時VBCT組的HRE以個人負荷-速度關係之迴歸線中87% 1RM的速度所對應之重量為背蹲舉負荷、反覆4次，CT組則以87% 1RM的重量、反覆5次，兩組HRE後休息6分鐘進行8次反向跳（CMJ），共6組，組間休息4分鐘。訓練前、後測身體組成、背蹲舉1RM及CMJ表現；並於第一次運動前、後30分鐘及48小時測量CMJ、血液肌酸激酶（CK）、睪固酮（T）、皮質醇（C）及T／C比值等機械性肌肉功能表現、肌肉損傷與代謝荷爾蒙生化指標。結果：經4週訓練後，二組之1RM及CMJ皆顯著高於訓練前，而二組間無顯著差異。二組單次運動後30分鐘之C皆顯著低於運動前、T／C比值皆顯著高於運動前，運動後48小時與運動前無顯著差異。此外，二組4週訓練後之身體組成及單次運動後各時間點之CMJ及CK則皆無顯著變化。結論：單次執行較少反覆次數之速度依循複合式訓練不會影響肌肉功能之生理及生化指標，其對代謝荷爾蒙之急性反應與傳統複合式訓練相當；且本研究採用之每週3次、持續4週的速度依循複合式訓練，對肌力及跳躍表現提升的效果與傳統複合式訓練相當。

Introduction: Complex training (CT) combines heavy resistance exercise (HRE) and plyometric training to enhance muscular strength and power. This study utilized velocity-based resistance to perform HRE and examined the effects of a 4-week, lower-repetition velocity-based complex training (VBCT) on body composition, maximal muscle strength (1RM), and jump performance. Additionally, the study investigated the acute physiological responses within 48 hours following a single exercise session. Methods: Twenty-two male collegiate athletes were recruited and were divided into VBCT and CT group. Participants trained three times per week for four weeks. Each training session included 6 sets of back squats at 87% 1RM. The VBCT group performed 4 repetitions based on individual load-velocity relationship corresponding to 87% 1RM, while the CT group completed 5 repetitions at the same intensity. In both groups, participants performed 8 countermovement jumps (CMJs) 6 minutes after each set of HRE, with a 4-minute rest between sets. Body composition, 1RM back squat, and CMJ performance were assessed before and after the training period. CMJ height, plasma creatine kinase (CK) activity, testosterone (T) and cortisol (C) concentrations were measured before, 30 minutes post-exercise, and 48 hours post-exercise following the 1st training session. Results: After 4 weeks of training, both groups exhibited significant improvements in 1RM back squat and CMJ performance compared to baseline, with no significant differences between groups. In both the VBCT and CT groups, cortisol concentrations significantly decreased, while the anabolic index (T/C ratio) significantly increased 30 minutes post-exercise. However, no significant differences were observed between pre-exercise and 48-hour post-exercise measurements. Additionally, no significant changes were found in body composition after 4 weeks of training, nor in CMJ height and CK levels at any time point following a single exercise session in either group. Conclusion: A single bout of VBCT with fewer repetitions does not significantly impact physiological or biochemical markers of muscle function, and its acute response to metabolic hormones is comparable to that of traditional complex training. Furthermore, performing VBCT with fewer repetitions 3 times per week for 4 weeks yields similar improvements in muscle strength and jump performance as traditional complex training.