Treinamento de força explosiva

Explosive-strength training improves 5-km running time by improving running economy and muscle power
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LEENA PAAVOLAINEN,1 KEIJO HAKKINEN,2 ISMO HAMALAINEN,1
ARI NUMMELA,1 AND HEIKKI RUSKO1
1KIHU-Research Institute for Olympic Sports; and 2Neuromuscular Research Center and Department of Biology of Physical Activity, University of Jyvaskyla,
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SF-40700 Jyvaskyla, Finland
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Paavolainen, Leena, Keijo Hakkinen, Ismo Ha¨
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malainen, Ari Nummela, and Heikki Rusko. Explosive¨¨ strength training improves 5-km running time by improving running economy and muscle power. J. Appl. Physiol. 86(5):
1527–1533, 1999.—To investigate the effects of simultaneous explosive-strength and endurance training on physical performance characteristics, 10 experimental (E) and 8 control (C) endurance athletes trained for 9 wk. The total training volume was kept the same in both groups, but 32% of training in E and 3% in C was replaced by explosive-type strength training. A 5-km time trial (5K), running economy (RE), maximal 20-m speed (V20 m ), and 5-jump (5J) tests were measured on a track. Maximal anaerobic (MART) and aerobic treadmill running tests were used to determine maximal velocity in the MART (VMART ) and maximal oxygen uptake
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(VO2 max). The 5K time, RE, and VMART improved (P 0.05) in
E, but no changes were observed in C. V20 m and 5J increased
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in E (P
0.01) and decreased in C (P
0.05). VO2 max increased in C (P 0.05), but no changes were observed in E.
In the pooled data, the changes in the 5K velocity during 9 wk of training correlated (P 0.05) with the changes in RE [O2 uptake (r
0.54)] and VMART (r 0.55). In conclusion, the present simultaneous explosive-strength and endurance training improved the 5K time in well-trained endurance athletes
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without changes in their VO2 max. This improvement was due to improved neuromuscular characteristics that were transferred into improved VMART and running economy. distance running;