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如何在力量训练中为爆发力输出做好准备？
在力量训练中为爆发力输出做好准备，可以采取以下方法：
1.增加肌肉力量：通过增加肌肉力量，可以提高爆发力的输出。
可以选择重
量适中的器械进行练习，逐渐增加重量和次数，以刺激肌肉力量的增长。
2.提高神经兴奋性：通过提高神经兴奋性，可以增加肌肉的收缩速度和力量，
从而提高爆发力的输出。
可以采用短促的爆发性动作和快速反应的练习，如跳跃、冲刺等，来提高神经兴奋性。
3.增加技术动作的加速距离：通过增加技术动作的加速距离，可以增加爆发
力的输出。
在练习中，要注意动作的规范性和准确性，确保动作的加速距离合理且有效。
4.增强肌肉的柔韧性：通过增强肌肉的柔韧性，可以提高爆发力的输出。
可
以采用适当的拉伸和柔韧性训练，如瑜伽、普拉提等，来增加肌肉的柔韧性。
5.增加肌肉的耐力：通过增加肌肉的耐力，可以提高爆发力的输出。
可以选
择适当强度的有氧运动或者耐力训练，如长跑、游泳等，来增加肌肉的耐力。
总之，在力量训练中为爆发力输出做好准备，需要综合考虑多个因素，包括肌肉力量、神经兴奋性、技术动作的加速距离、肌肉的柔韧性和耐力等。
通过合理的训练安排和全面的练习，可以提高爆发力的输出，为铁饼投掷等运动项目取得更好的成绩打下坚实的基础。
提高爆发力的训练方法爆发力是指在短时间内迅速发力的能力，是运动员在各种竞技项目中取得优异成绩所必备的能力之一。
无论是橄榄球、篮球、田径还是其他运动项目，都需要具备较高的爆发力。
本文将介绍一些提高爆发力的训练方法。
一、基本力量训练基本力量训练是提高爆发力的基础。
通过增加肌肉的力量和耐力，可以为后续的爆发力训练打下坚实的基础。
下面是一些常见的基本力量训练方法：1. 深蹲：深蹲是锻炼腿部力量的经典动作。
双脚分开与肩同宽，背部挺直，保持稳定，然后慢慢下蹲，直到膝盖弯曲成90度。
保持姿势数秒钟后，缓慢恢复到起始位置。
每周进行3-4次，每次做3-4组。
2. 卧推：卧推是锻炼胸部和上肢力量的重要训练。
躺在平板卧推架上，握住杠铃，放在胸部正上方，缓慢将杠铃推举起来，维持数秒钟后再慢慢放下。
每周进行2-3次，每次做3-4组。
3. 拉力训练：拉力训练可以增强背部和臀部的力量。
例如，可以进行引体向上、划船等动作，以锻炼背部和臀部的肌肉。
每周进行2-3次，每次做3-4组。
二、爆发力训练在基本力量训练的基础上，进行爆发力训练有助于提高肌肉迅速发力的能力。
以下是一些常见的爆发力训练方法：1. 爆发跳：爆发跳是通过迅速的弹跳动作来锻炼肌肉爆发力的方法。
可以进行深蹲跳、单腿跳、蛙跳等多种爆发跳训练。
每周进行2-3次，每次做3-4组。
2. 冲刺训练：冲刺训练可以提高全身肌肉的爆发力。
可以选择长跑、短跑、山地冲刺等多种冲刺训练方式。
每周进行2-3次，每次进行4-6组。
3. 爆发力综合训练：综合训练可以结合多种动作来训练整体的爆发力。
例如，可以进行跳绳、俯卧撑跳起、冲刺等组合动作来训练爆发力。
每周进行2-3次，每次进行4-6组。
三、灵活性训练灵活性训练是提高爆发力的重要环节。
通过增加肌肉和关节的柔韧性，可以更好地发挥肌肉的爆发力。
以下是一些常见的灵活性训练方法：1. 拉伸训练：可以选择静态拉伸、动态拉伸或者PNF拉伸等方式进行肌肉的拉伸训练，以增加肌肉的柔韧性。
如何通过体育训练提高运动员的发力体育运动是一项需要全身各个方面发力的活动。
寻找并实施正确的训练方法，可以帮助运动员提高他们的发力水平，从而在比赛中取得更好的成绩。
本文将介绍一些通过体育训练来提高运动员发力的方法和技巧。
一、核心力量训练核心力量是体育项目中一个非常重要的方面，它可以提高运动员的稳定性和爆发力。
核心力量训练包括对腹肌、背部、臀部和髋部等肌群的加强锻炼。
可以通过仰卧起坐、平板支撑、俯卧撑等动作来增强核心肌群的力量。
这些练习有助于身体的稳定性，并为运动员提供更强大的动力，提高他们的发力能力。
二、爆发力训练爆发力是运动员在短时间内迅速释放最大力量的能力。
通过爆发力训练，可以提高运动员迅速发力的速度和力量。
典型的爆发力训练包括深蹲起跳、跳跃训练、冲刺训练等。
这些训练可以帮助运动员在比赛中更快地起跳、加速和爆发，从而提高他们的发力水平。
三、灵活性训练灵活性是发力训练中一个常常被忽视的方面，然而它在提高发力能力方面起着重要的作用。
通过灵活性训练，可以增加肌肉和关节的运动范围，从而使运动员在比赛中能够更大程度地发挥他们的力量。
灵活性训练包括拉伸、瑜伽和体操等动作。
运动员可以通过定期进行这些训练来改善其灵活性，从而提高发力能力。
四、力量训练力量训练是提高运动员发力能力的另一种重要方法。
通过增加肌肉和骨骼的力量，运动员能够产生更大的力量和动力，从而提高发力能力。
力量训练可以包括使用自由重量、机械器械以及体重训练等方式。
根据运动员的具体需求，可以进行不同类型的力量训练，以达到最佳的发力效果。
五、技术训练除了身体素质的训练外，技术训练也是提高发力能力的关键。
运动员需要通过正确的姿势和技巧来利用他们的力量。
例如，在田径项目中，正确的起跳和步伐姿势可以帮助运动员更有效地利用他们的力量。
因此，运动员应该通过练习正确的技术和姿势，来提高他们的发力能力。
总结起来，通过核心力量训练、爆发力训练、灵活性训练、力量训练和技术训练，可以有效地提高运动员的发力能力。
提高爆发力的训练秘诀提高爆发力的训练秘诀爆发力是体育运动中很重要的一个能力，不仅在短跑、跳远、跳高等项目中需要，也在足球、篮球等团体项目中必不可少。
爆发力的好坏直接影响着运动员的表现水平。
所以，如何提高爆发力就成为了许多运动员关注的问题。
以下是提高爆发力的一些训练秘诀。
首先，要进行全身练习。
爆发力不仅仅是单一部位的力量，而是全身肌肉协调的产物。
所以，在训练中应该注重多方面的练习。
可以进行像深蹲、卧推、引体向上等综合训练。
这些练习可以同时激发各个肌肉群的爆发力，达到全身肌肉协调的效果。
其次，要加强核心力量训练。
核心力量是爆发力的关键。
核心力量包括腰腹部、背部等部位的力量。
这些部位的力量可以帮助稳定身体，提高爆发力的效果。
可以进行平板支撑、仰卧起坐、山地爬行等训练，来锻炼核心力量。
此外，灵活性也是提高爆发力的关键。
灵活性可以让身体更加协调，减少受伤的风险。
所以，在训练中要注重拉伸训练，尤其是腿部的拉伸。
可以进行站立抬腿、颈部伸展等动作，来增加腿部和身体的灵活性。
另外，爆发力需要通过不断的训练来提高。
可以进行爆发力训练的项目包括冲刺、弹跳、跳箱等。
这些项目要求短时间内发挥出最大的力量，对爆发力的提高非常有帮助。
可以在每周的训练计划中安排一到两次的爆发力训练，不断挑战自己的极限，逐渐提高爆发力水平。
此外，均衡的营养也是提高爆发力的关键。
合理的营养摄入可以为肌肉提供足够的能量，提高爆发力的表现。
在饮食上应该注意增加蛋白质的摄入，保证足够的碳水化合物和水分的摄入。
可以多吃些鸡胸肉、牛肉、鱼类等富含蛋白质的食物，补充足够的能量。
最后，要有耐心和坚持。
提高爆发力不是一蹴而就的，需要长期坚持的训练。
在训练中会遇到各种困难和挫折，但只要有持之以恒的态度和对目标的追求，就一定能够提高自己的爆发力水平。
总之，提高爆发力需要全身练习，加强核心力量训练，注重灵活性的培养，进行爆发力训练，保持均衡的营养，以及保持耐心和坚持。
提高爆发力的三大练习方法提高爆发力是许多运动项目中都十分重要的训练目标，无论是篮球、足球、田径或者健美，良好的爆发力都能让运动员在比赛中更具竞争力。
而要提高爆发力，需要通过科学有效的训练方法来达到目标。
下面将介绍三种提高爆发力的训练方法，帮助运动员们在比赛中更加出色。
第一种方法是重量训练。
通过进行重量训练，可以增加肌肉的力量和爆发力。
重量训练主要包括深蹲、硬拉、卧推等动作，这些动作可以有效地刺激肌肉的生长和力量的提升。
在进行重量训练时，需要注意的是选择合适的重量和次数，以及保持正确的动作姿势和呼吸方式。
另外，合理安排训练计划和保证充足的休息也是非常重要的。
第二种方法是爆发力训练。
爆发力训练主要包括跳跃、冲刺、抗阻等动作，这些动作可以有效地提升肌肉的快速收缩能力和爆发力。
在进行爆发力训练时，需要注意的是控制动作的速度和幅度，以及保持动作的稳定性和准确性。
另外，持续性地进行爆发力训练可以逐渐增强肌肉的快速反应能力和爆发力水平。
第三种方法是灵敏度训练。
灵敏度训练主要包括平衡训练、协调训练、柔韧性训练等动作，这些动作可以有效地提高肌肉的灵活性和敏捷性。
在进行灵敏度训练时，需要注意的是练习动作要素的合理组合和连续性，以及保持动作的流畅性和节奏感。
另外，定期进行灵敏度训练可以逐渐增强肌肉的平衡感和协调能力，提高整体爆发力的表现。
总的来说，提高爆发力需要通过科学有效的训练方法来达到目标。
重量训练、爆发力训练和灵敏度训练是三种常见的提高爆发力的训练方法，每种方法都有各自的特点和优势。
通过合理地结合这三种训练方法，可以有效地提高肌肉的力量、速度和敏捷性，从而提高整体爆发力的水平。
希望以上介绍的内容对您提高爆发力有所帮助，祝您在训练中取得更好的成绩！。
如何通过运动提高身体的爆发力身体的爆发力是指在运动中迅速发力并迅速达到最高速度的能力。
在许多运动项目中，良好的爆发力能够让运动员更具竞争力。
为了提高身体的爆发力，有一些关键的运动方法和训练技巧可以帮助我们达到目标。
本文将介绍如何通过运动来提高身体的爆发力。
一、热身准备在进行任何运动之前，热身准备是非常重要的。
通过热身准备可以提高身体的温度和血液循环，让肌肉和关节更好地准备好运动。
热身运动可以包括轻松的慢跑、动态拉伸、跳跃等，以使身体各部分都能够得到充分的准备。
二、爆发力训练1. 重量训练重量训练是提高爆发力的关键。
通过使用适当的重量和正确的姿势进行力量训练，可以增强肌肉的力量和快速收缩能力。
建议选择一些多关节的基础动作，如深蹲、硬拉和卧推等，以全面训练身体的爆发力。
2. 爆发动作训练爆发力的训练可以通过一些爆发性动作来实现，如跳跃、冲刺和快速转身等。
这些动作是高强度的，通过重复训练可以提高肌肉对快速收缩和力量输出的适应能力。
可以进行的爆发性动作训练包括深蹲跳、弹跳俯卧撑和蛙跳等。
3. 塔卡腿的训练塔卡腿训练是一种通过抓举和挺举动作来提高爆发力的训练方法。
这些动作要求全身的协调和迅速发力，可以有效地提高爆发力和肌肉力量。
建议在专业教练的指导下进行这些训练，以确保正确的姿势和安全性。
三、柔韧性训练身体的柔韧性也是提高爆发力的重要因素之一。
通过进行柔韧性训练可以增加关节的活动范围和肌肉的伸展性，使身体在运动时更加灵活。
常见的柔韧性训练包括静态拉伸、动态拉伸和瑜伽等。
四、腹肌和核心训练腹肌和核心训练对于提高爆发力至关重要。
强壮的腹肌和核心肌肉可以提供稳定和平衡的支持，使身体能够更好地控制和转化力量。
可以进行的腹肌和核心训练包括仰卧起坐、平板支撑和木桩等。
五、综合运动训练除了以上各项训练外，综合运动训练也是提高身体爆发力的重要方法。
比如综合训练项目，如篮球、足球和橄榄球等，可以使身体在不同的动作和场景中进行爆发力训练。
五个提高发力的训练方法发力是各类体育运动中至关重要的一个要素，它直接关系到运动员的表现和成绩。
为了帮助运动员提高发力水平，下面将介绍五种有效的训练方法。
通过积极的训练和适当的技巧应用，能够帮助运动员提高爆发力和力量输出，从而在赛场上取得更好的成绩。
一、重力负荷训练法重力负荷训练法是一种通过利用重力加大运动的难度来增强肌肉力量和发力能力的训练方法。
这种方法可以通过使用哑铃、杠铃、弹力带等器械来进行练习。
例如，在卧推训练中，逐渐增加负荷可以提高胸部和臂部肌肉的力量，从而增强发力能力。
二、爆发力训练法爆发力训练是通过反复进行爆发力运动来提高肌肉爆发力和运动员的爆发力。
常见的爆发力训练包括跳跃、快速起步跑、深蹲跳等动作。
通过迅速而有力地完成这些动作，可以逐渐提高运动员的爆发力水平。
三、核心稳定性训练法核心稳定性训练是为了加强躯干、臀部和腹部肌肉力量，提高身体的稳定性和平衡能力。
这种训练方法可以通过平衡球、平衡垫和平板支撑等设备来进行。
核心稳定性训练有助于改善身体的协调性，并且可以提高发力效率。
四、腿部力量训练法腿部力量对于发力是至关重要的。
通过有效的腿部力量训练，可以提高运动员的爆发力和动作的稳定性。
常见的腿部力量训练包括腿举、深蹲和腿弯等练习。
这些训练能够有效地激活腿部大肌群，提高肌肉力量和爆发力，从而改善发力表现。
五、灵活性训练法灵活性训练对于提高发力技能也是至关重要的。
通过进行全身的伸展和拉伸运动，可以改善肌肉的弹性和关节的灵活性，从而提高运动员的发力能力。
常见的灵活性训练包括瑜伽、普拉提和各种拉伸运动。
这些训练有助于减轻肌肉紧张度，使肌肉更具弹性，提高运动员的动作表现。
综上所述，通过采用这五个提高发力的训练方法，运动员可以有效地提高发力能力，从而在比赛中取得更好的成绩。
然而，需要注意的是，训练要根据运动员的实际情况和训练计划进行合理安排，以确保训练的安全性和有效性。
只有在科学合理的指导下进行训练，才能达到最佳的效果。
健身训练中如何增强爆发力和爆发力健身训练是许多人日常生活中的一部分。
许多人通过健身以改善身体素质、增强力量、塑造身材和提高健康状况。
爆发力是健身中的一个重要指标，它描述了在短时间内产生最大力量的能力。
在本文中，我们将介绍如何通过特定的训练方法来增强爆发力和爆发力。
训练方法一：快速高强度间歇训练快速高强度间歇训练是增强爆发力和爆发力的一种有效方法。
这种训练方法包括利用高强度的活动，如冲刺、跳跃和快速的力量训练，来刺激和训练身体的爆发力。
这种训练方法可以在有限的时间内有效提高身体的爆发力和爆发力水平。
训练方法二：力量训练和肌肉爆发力力量训练是增强爆发力和爆发力的另一种重要方法。
通过使用重量负荷和重复次数的变化，力量训练可以有效提高肌肉力量和爆发力。
这种训练方法包括使用各种器械和自重训练动作，如深蹲、卧推、引体向上等，来刺激和训练关键肌肉群的爆发力。
训练方法三：爆发力训练和速度训练爆发力训练和速度训练是增强爆发力和爆发力的另一种重要方法。
这种训练方法包括了一系列的快速和爆发性动作，如跳跃、冲刺、纵跳等，来刺激和训练身体的神经系统和肌肉系统的爆发力和反应速度。
训练方法四：灵活性和敏捷性训练灵活性和敏捷性训练是增强爆发力和爆发力的重要组成部分。
通过进行各种灵活性和敏捷性训练，如伸展运动、灵活性练习和快速反应练习，可以帮助身体更快地做出反应，并提高爆发力和爆发力的水平。
训练方法五：核心力量训练核心力量训练是增强爆发力和爆发力的关键方法。
通过锻炼核心肌群，如腹肌、背肌和髋部肌群，可以增强爆发力和爆发力的表现。
这种训练方法包括使用各种核心训练器械和动作，如平板支撑、腹肌卷腹和单腿深蹲等，来刺激和训练核心肌群的爆发力和稳定性。
结论通过以上所述的训练方法，我们可以在健身训练中增强爆发力和爆发力。
只需将这些方法融入到日常训练计划中，经过持续和系统性的训练，我们可以提高我们的爆发力和爆发力水平，达到更好的训练效果和身体素质。
爆发力训练如何提高肌肉力量肌肉力量是体能训练中一个重要的方面，它对于运动员和健身爱好者来说都具有重要意义。
爆发力训练是一种有针对性的训练方法，它可以帮助人们提高肌肉力量，并且在运动中表现出更好的爆发力。
本文将介绍爆发力训练的原理和方法，并探讨如何通过爆发力训练来提高肌肉力量。
一、爆发力训练的原理爆发力是指肌肉在短时间内产生最大力量的能力。
爆发力训练的原理是通过高强度、高速度和高复杂性的训练刺激，激发肌肉纤维的快速收缩，以提高肌肉的爆发力水平。
这种训练方法可以增加肌肉的肌纤维数量和质量，提高神经系统的反应速度和协调性，从而提高肌肉力量。
二、爆发力训练的方法1. 动作选择：爆发力训练应选择具有高度爆发性的动作，如深蹲跳、卧推等。
这些动作涉及多个肌肉群，可以有效地提高整体肌肉力量。
2. 负重训练：在进行爆发力训练时，可以使用适当的负重增加训练的强度。
负重训练可以通过使用杠铃、哑铃等器械进行，也可以通过身体自重训练来实现。
3. 高速度训练：爆发力训练的关键是要以高速度进行动作，这样可以增加肌肉纤维的快速收缩，提高爆发力水平。
可以通过增加动作的速度、使用弹力带等方式来实现高速度训练。
4. 多变性训练：为了提高肌肉的适应性，爆发力训练应该具有一定的多变性。
可以通过改变动作的组合、顺序、重量等来增加训练的多样性。
三、爆发力训练的注意事项1. 保持正确的姿势：在进行爆发力训练时，要保持正确的姿势，避免受伤。
如果姿势不正确，不仅会降低训练效果，还会增加受伤的风险。
2. 控制训练强度：爆发力训练是一种高强度的训练方法，所以要根据自身的实际情况来控制训练的强度。
切勿过度训练，以免引起肌肉疲劳或损伤。
3. 合理安排训练周期：为了保证训练效果，爆发力训练应该合理安排训练周期。
通常情况下，每周进行2-3次的训练即可。
同时要留出足够的休息时间，以便肌肉得到充分的恢复。
四、爆发力训练的效果评估为了评估爆发力训练的效果，可以通过以下几个方面进行评估：1. 动作执行效果：通过观察动作的完成情况，评估肌肉的爆发力水平。
如何提高爆发力的五大训练法则法则四：改善身体薄弱环节做三大力量举动作的时候，在动作过程中，通常都会有某一个阶段是最艰难的。
比如，卧推的时候，动作的上半部分最轻松，因为此时三角肌前束和肱三头肌将分担更多的训练负荷。
深蹲的时候，则是动作的下半部分最艰难；而硬拉的时候，动作的起始阶段和锁定阶段以及握力，通常是我们的薄弱环节。
你可以使用铁链或弹力带，增加卧推动作上半段的训练阻力。
如果不习惯使用铁链和弹力带辅助训练的话，也可以在力量架上做卧推。
把力量架的插销设定在卧推动作的中间位置，然后，增加负重量，重点做上半程的卧推。
在用完整动作做完卧推训练之后，再用这种方式做3组8-10次。
法则五：不要采用健美训练法则爆发力训练和健美训练的方法差别很大。
爆发力是力量和速度两种素质的综合表现，但对健美运动员来说，力量和速度都不是他们关心的重点，他们更关心肌肉的围度和线条。
当健美运动员进行增强爆发力的训练时，他们做动作的速度通常都不够快，而且过于关注肌肉的感觉，而不是技术动作的规范性。
此外，他们采取的动作姿势，往往是能很好地促进肌肉增长，但并不利于举起最大的重量。
卧推和深蹲的时候，学会用爆发力，而不是绝对力量把重量举起来，把所有能起辅助作用的肌肉群都调动起来。
硬拉虽然是测量绝对力量的重要动作，但你仍然应该采用较快的速度做动作。
爆发力训练的总结：1.周期性的调整训练计划，在8周的时间里，逐步增加负重量，减少每组的重复次数。
2.金字塔式的增加负重量。
3. 除了三大力量举动作的辅助复合训练动作，也应该使用杠铃和哑铃训练，逐步增加力量。
4.采用针对性的训练手段，增强训练动作的薄弱环节。
5.采用爆发力做动作，想方设法举起更大的重量，而不是思考如何促进肌肉增长。
You might find this additional info useful...31 articles, 6 of which can be accessed free at:This article cites/content/86/5/1527.full.html#ref-list-116 other HighWire hosted articles, the first 5 are:This article has been cited by [PDF] [Full Text] [Abstract], May, 2009; 106 (5): 1479-1486.J Appl Physiol Jansson, Paul L. Greenhaff, James A. Timmons and Carl Johan Sundberg Niels B. J. Vollaard, Dimitru Constantin-Teodosiu, Katarina Fredriksson, Olav Rooyackers, Eva provides a unique insight into determinants of human aerobic performanceSystematic analysis of adaptations in aerobic capacity and submaximal energy metabolism[PDF] [Full Text] [Abstract], December, 2009; 107 (6): 1771-1780.J Appl Physiol Jens Bangsbo, Thomas P. Gunnarsson, Jesper Wendell, Lars Nybo and Martin Thomassen expression as well as short- and long-term work capacity in humans-subunit 2α pump +-K +Reduced volume and increased training intensity elevate muscle Na[PDF] [Full Text] [Abstract], June, 2010; 108 (6): 1501-1509.J Appl Physiol A. Trappe, Matthew P. Harber, Ted Bowers and Scott Trappe Nicholas Luden, Erik Hayes, Andrew Galpin, Kiril Minchev, Bozena Jemiolo, Ulrika Raue, Todd Myocellular basis for tapering in competitive distance runners[PDF] [Full Text] [Abstract], December, 2010; 90 (12): 1850-1859.PHYS THER Beatrix VereijkenThe Complexity of Childhood Development: Variability in Perspective including high resolution figures, can be found at:Updated information and services /content/86/5/1527.full.html can be found at:Journal of Applied Physiology about Additional material and information /publications/jappl This infomation is current as of March 3, 2011.ISSN: 0363-6143, ESSN: 1522-1563. Visit our website at /.Physiological Society, 9650 Rockville Pike, Bethesda MD 20814-3991. Copyright © 1999 by the American Physiological Society.those papers emphasizing adaptive and integrative mechanisms. It is published 12 times a year (monthly) by the Americanpublishes original papers that deal with diverse areas of research in applied physiology, especially Journal of Applied Physiology on March 3, 2011 Downloaded fromExplosive-strength training improves5-km running time by improving running economy and muscle power LEENA PAAVOLAINEN,1KEIJO HA¨KKINEN,2ISMO HA¨MA¨LA¨INEN,1ARI NUMMELA,1AND HEIKKI RUSKO11KIHU-Research Institute for Olympic Sports;and2Neuromuscular Research Centerand Department of Biology of Physical Activity,University of Jyva¨skyla¨,SF-40700Jyva¨skyla¨,FinlandPaavolainen,Leena,Keijo Ha¨kkinen,Ismo Ha¨-ma¨la¨inen,Ari Nummela,and Heikki Rusko.Explosive-strength training improves5-km running time by improvingrunning economy and muscle power.J.Appl.Physiol.86(5):1527–1533,1999.—To investigate the effects of simultaneousexplosive-strength and endurance training on physical perfor-mance characteristics,10experimental(E)and8control(C)endurance athletes trained for9wk.The total trainingvolume was kept the same in both groups,but32%of trainingin E and3%in C was replaced by explosive-type strengthtraining.A5-km time trial(5K),running economy(RE),maximal20-m speed(V20m),and5-jump(5J)tests weremeasured on a track.Maximal anaerobic(MART)and aerobictreadmill running tests were used to determine maximalvelocity in the MART(V MART)and maximal oxygen uptake(V˙O2max).The5K time,RE,and V MART improved(PϽ0.05)inE,but no changes were observed in C.V20m and5J increasedin E(PϽ0.01)and decreased in C(PϽ0.05).V˙O2maxincreased in C(PϽ0.05),but no changes were observed in E.In the pooled data,the changes in the5K velocity during9wkof training correlated(PϽ0.05)with the changes in RE[O2uptake(rϭϪ0.54)]and V MART(rϭ0.55).In conclusion,thepresent simultaneous explosive-strength and endurance train-ing improved the5K time in well-trained endurance athleteswithout changes in their V˙O2max.This improvement was dueto improved neuromuscular characteristics that were trans-ferred into improved V MART and running economy.distance running;neuromuscular characteristics;maximaloxygen uptake;maximal anaerobic treadmill running;endur-ance athletes19).Recently,it has been suggested that peak velocity in the maximal anaerobic running test (V MART ),which is influenced both by the anaerobic power and capacity and by the neuromuscular characteristics without theinfluence of V˙O 2max could be used as a measure of muscle power (38).The purpose of this study was to investigate the effects of simultaneous explosive-strength and endur-ance training on 5-km running performance,aerobic power,RE,selected neuromuscular characteristics,and muscle power in well-trained endurance athletes.METHODSSubjects.The experimental (E)group consisted of 12and the control (C)group of 10elite male cross-country runners (orienteers),and the groups were matched with regard to V˙O 2max and 5-km time trial.During the study period,two E and two C athletes were excluded because of injuries or illness.The physical characteristics of both groups before and after the experimental period are presented in Table 1.The percentage of body fat was estimated from the thickness of four skinfolds (triceps brachii,biceps brachii,subscapula,and suprailium)(11).The right calf and thigh girths were mea-sured with a tape applied around the relaxed muscles.This study was approved by the Ethics Committee of the Univer-sity of Jyva ¨skyla ¨,Jyva ¨skyla ¨,Finland.Training.The experimental training period lasted for 9wk and was carried out after the competition season.The total training volume was the same in both E and C groups (8.4Ϯ1.7h and 9Ϯ2times/wk and 9.2Ϯ1.9h and 8Ϯ2times/wk,respectively),but 32%of training hours in the E group and 3%in the C group were replaced by sport-specific explosive-strength training.The rest of the training in both groups was endurance training and circuit training (Fig.1).Explosive-strength training sessions lasted for 15–90min and consisted of various sprints (5–10)·(20–100m)and jumping exercises [alternative jumps,bilateral countermovement,drop and hurdle jumps,and 1-legged,5-jump (5J)tests]without addi-tional weight or with the barbell on the shoulders and leg-press and knee extensor-flexor exercises with low loads but high or maximal movement velocities (30–200contrac-tions/training session and 5–20repetitions/set).The load of the exercises ranged between 0and 40%of the one-repetition maximum.Endurance training of both groups consisted ofcross-country or road running for 0.5–2.0h at the intensitybelow (84%)or above (16%)the individual lactate threshold (LT).Circuit training was similar in both groups;the C group trained more often than did the E group,and training consisted of specific abdominal and leg exercises with dozens of repetitions at slow movement velocity and without any external load.Measurements.The E and C groups were examined before training and after 3,6,and 9wk of training,except for the 5-km time trial (5K),which was only performed before and after 6and 9wk of training.The schedule of two measure-ment days is seen in Table 2.On the first day,after the anthropometric measurements and a warm-up,the maximal isometric force of the leg extensor muscles was measured on an electromechanical dynamometer (15).Three to five maxi-mal isometric contractions were performed at the knee and hip angles of 110°.The force in each contraction was recorded by a microcomputer (Toshiba T3200SX)by using an AT Codas analog-to-digital converter card (Dataq Instruments).V˙O 2max and LT were determined during the maximal aerobic power test on a treadmill.The initial velocity and inclination were 2.22m/s and 1°,respectively.The velocity was increased by 0.28m/s after every 3-min stage until the velocity of 4.75m/s was reached,except for two velocity increases of 0.56m/s in the middle of the test.After 4.75m/s was reached,the velocity was kept constant but the inclina-tion was increased by 1°every minute until exhaustion.Fingertip blood samples were taken after each velocity to determine blood lactate concentrations by an enzymatic-electrode method (EBIO 6666,Eppendorf-Netheler-Hinz).Ventilation and V˙O 2for every 30-s period were measured by using a portable telemetric O 2analyzer (Cosmed K2)(7).TheLT as V˙O 2(ml·kg Ϫ1·min Ϫ1)was determined at the point at which blood lactate concentration distinctly increased from its baseline of 1–2mmol/l (2,23)and was verified by usingrespiratory data (2,40).V˙O 2max was taken as the highest mean of two consecutive 30-s V˙O 2measurements (ml·kg Ϫ1·min Ϫ1).Because the inclination of the treadmill was in-creased and the velocity was kept constant during the last stages of the test,peak treadmill running performance was calculated not as the peak velocity (V V ˙O 2max )but as the O 2demand of running during the last minute before exhaustionTable 1.Training background of the experimental and control groups and their physical characteristics before and after 9wk of trainingVariableExperimental Group(n ϭ10)Control Group(n ϭ8)BeforeAfterBeforeAfterAge,yr 23Ϯ324Ϯ5Training back-ground,yr 8Ϯ39Ϯ4Training,h/yr 532Ϯ27562Ϯ31Sprint and explo-sive strength,times/wk 0–10–1Height,cm 179.3Ϯ5.3179.3Ϯ5.3181.5Ϯ6.2181.5Ϯ6.2Body weight,kg 71.9Ϯ4.972.3Ϯ4.470.2Ϯ4.269.4Ϯ3.9Fat,%9.5Ϯ2.19.2Ϯ2.78.9Ϯ1.88.6Ϯ1.5Calf girth,cm 35.7Ϯ1.435.9Ϯ1.735.2Ϯ1.835.1Ϯ1.9Thigh girth,cm 51.6Ϯ2.151.7Ϯ2.250.8Ϯ1.950.7Ϯ2.0Values are means ϮSD.n ,No.ofsubjects.Fig.1.Relative volumes of different training modes in experimental (E)and control (C)groups during course of 9-wk simultaneous explosive-type strength and endurance training.1528STRENGTH TRAINING IMPROVES 5-KM RUNNING PERFORMANCEon March 3, 2011 Downloaded from(V˙O 2max,demand )by using the formula of the American College of Sports Medicine (1991)V˙O 2(ml·kg Ϫ1·min Ϫ1)ϭ0.2·v (m/min)ϩ0.9·grade (frac)·v (m/min)ϩ3.5where v is the speed of the treadmill,grade is the slope of the treadmill expressed as the tangent of the treadmill angle with the horizontal,and frac is fraction.After 20min of recovery the subjects performed a MART (37),which consisted of a series of 20-s runs on a treadmill with a 100-s recovery between the runs.A 5-s acceleration phase was not included in the running time.The first run was performed at a velocity of 3.71m/s and a grade of 4°.Thereafter,the velocity of the treadmill was increased by 0.35m/s for each consecutive run until exhaustion.Exhaustion in the MART was determined as the time when the subject could no longer run at the speed of the treadmill.V MART was determined from the velocity of the last completed 20-s run and from the exhaustion time of the following faster run (37).On the second day,the subjects performed four tests on a 200-m indoor track:a maximal 20-m speed (V 20m )test,a 5J,a submaximal RE test,and a 5K (Table 2).After a 20-min warm-up the subjects ran three times the maximal 20-m run with a running start of 30m and performed the 5J test three to five times.The 20-m running times were measured by two photocell gates (Newtest,Oulu,Finland)connected to an electronic timer,and the V 20m was recorded.The 5J was started from a standing position,and the subjects tried to cover the longest distance by performing a series of five forward jumps with alternative left-and right-leg contacts.The distance of the 5J was measured with a tape.Ten minutes after the V 20m and 5J tests,the subjects performed the RE test (2·5min).The velocity of the runs was guided by a lamp speed-control system (‘‘light rabbit,’’Protom,Naakka,Finland).V˙O 2during the runs was measured by using the portable telemetric O 2analyzer (Cosmed K2)andtrack RE was calculated as a steady-state V˙O 2(ml·kg Ϫ1·min Ϫ1)during the last minute of running at the 3.67and 4.17m/s velocities.Ten minutes after the RE test,the subjects performed the 5K on the 200-m indoor track.The mean velocity of the 5K (V 5K )was calculated.At the beginning of the 5K and after running 2.5and 4km,all subjects ran one 200-m constant-velocity lap (CVL)at the 4.55m/s velocity through the photocell gates.The velocity of the CVLs was guided by the lamp speed-control system.The CVLs were run over a special 9.4-m-long force-platform system,which consisted of five two-and three three-dimensional force plates (0.9/1.0m,TR Testi,natural frequency in the vertical direction 170Hz)and one Kistler three-dimensional force platform (0.9/0.9m,400Hz,Honeycomb,Kistler,Switzerland)connected in series and covered with a tartan mat.Each force plate registered bothvertical (F z )and horizontal (F y )components of the ground reaction force.F z ,F y ,and contact times (CT)were recorded by a microcomputer (Toshiba T3200SX)by using an AT Codas analog-to-digital converter card (Dataq Instruments)with a sampling frequency of 500Hz.Stride rates (SR)were calcu-lated by using CTs and flight times (FT)[1/(CT ϩFT)]and stride lengths by using velocity and SRs (V /SR).Each run included four to six contacts on the force-platform system.The horizontal force-time curve was used to separate the CT and F z and F y force components into the braking and the propulsion phases.The integrals of both force-time curves were calculated and divided by the respective time period to obtain the average force for the whole contact phase and for the braking and propulsion phases separately.Statistical methods.Means and SDs were calculated by standard methods,and Pearson correlation coefficients were used to evaluate the relationships among the variables.The significance of changes between the test values and differ-ences within the E and C groups were tested by multiple analysis of variance for repeated measures (MANOVA).If a significant F -value was observed,Student’s t -test was used to identify differences within groups.Because of slight initial group differences,analysis of covariance by using the pretest values as the covariate was employed to determine significant differences between the posttest adjusted means in the E group and those in the C group.RESULTSThe 5K time did not differ significantly between the groups before the experiment,but,according to analy-sis of covariance,E and C group 5K times weredifferentFig.2.Average (ϮSD)5-km running time in E and C groups during course of 9-wk simultaneous explosive-type strength and endurance training.*P Ͻ0.05.Table 2.Chronological presentation of the measurements performed on days 1and 2Day 1(Treadmill Measurements)Day 2(Track Measurements)Dynamometer test Maximal isometric force Recovery (10min)Maximal aerobic power testV ˙O 2max LTRecovery (20min)MARTV MART 20-m and 5J test V 20m and CT Distance,m Recovery (10min)Submaximal running RE track1RE track2Recovery(10min)5K V 5K CVLs CT,SR,SL,F z ,F yV˙O 2max ,maximal O 2uptake;LT,lactate threshold;MART,maximal anaerobic running test;V MART ,maximal velocity of the MART;5J,5forward jumps;V 20m ,maximal 20-m velocity;CT,contact time;RE,running economy;5K,5-km time trial;V 5K ,average velocity of 5K;CVL,constant-velocity lap (200m);SR,stride rate;SL,stride length;F z and F y ,vertical and horizontal ground reaction force,respectively.1529STRENGTH TRAINING IMPROVES 5-KM RUNNING PERFORMANCEon March 3, 2011 Downloaded from(P Ͻ0.05)after training.Significant group-by-training interaction was found in the 5K time after 9wk of training.It decreased (P Ͻ0.05)during the training period in E group,whereas no changes were observed in the C group (Fig.2).During the CVLs of the 5K,the CTs decreased in the E group (P Ͻ0.001)and increased in the C group (P Ͻ0.05)during the training period (Fig.3).Significant differences (P Ͻ0.001)were observed in adjusted mean CTs of CVLs between the E and C group after training.No significant differences or changes during the training period were observed in either the E or C group in the ground reaction forces,SRs,or stride lengths of CVLs during the 5K.RE,V MART ,and V˙O 2max,demand did not differ between the groups before the experiment,but after 9wk of training,adjusted RE (P Ͻ0.001)and V MART (P Ͻ0.01)in the E and C groups were different.Significant group-by-training interaction was found in RE and V MART after the training period,and RE,V MART ,as wellas V˙O 2max,demand ,improved (P Ͻ0.05)in the E group,whereas no changes were observed in the C group (Table 3and Figs.4and 5).Significant group-by-training interaction (P Ͻ0.05)was also found in V˙O 2max after 9wk of training,with an increase in the C group (P Ͻ0.01)and no change in the E group (Table 3).No significant changes or differences were found in either the E or C group in the LT during the training period (Table 3).Maximal isometric force of the leg extensor muscles,V 20m ,and 5J did not differ significantly between the E and C groups before the experiment,but analysis ofcovariance showed significant (P Ͻ0.01)differences after 9wk of training (Table 4).Maximal isometric force tended to increase in the E group and to decrease in the C group during the training period.The changes were not statistically significant,but a significant group-by-training interaction was found in maximal isometric force (Table 4).V 20m and 5J increased in the E group by 3.6–4.7%(P Ͻ0.01)and decreased in the C group by 1.7–2.4%(P Ͻ0.05)after 9wk of training,and signifi-cant group-by-training interactions were observed as well (Table 4).The correlation analysis of pooled data showed that the improvement in the V 5K correlated significantly(P Ͻ0.05)with the improvement in V˙O 2max,demand (r ϭ0.63),RE (expressed as V˙O 2,ml·kg Ϫ1·min Ϫ1)(r ϭϪ0.54),and V MART (r ϭ0.55).The correlation coefficientbetween the changes in V˙O 2max and in the V 5K was negative (r ϭϪ0.52,P Ͻ0.05).The improvements in RE and V MART correlated with each other (r ϭϪ0.65,P Ͻ0.01)and were associated (P Ͻ0.05)with increases in V˙O 2max,demand (r ϭϪ0.62and 0.64),5J (r ϭϪ0.63and 0.68),and V 20m (r ϭϪ0.49and 0.69),respectively.DISCUSSIONIt has been shown (36)that adult endurance athletes who continue their endurance training for several years seem to reach a more or less apparent ceiling of V˙O 2max and endurance performance.Some previous training studies (17,28,29)have found thatstrengthFig.3.Average (ϮSD)ground contact times of constant-velocity laps in E and C groups during course of 9-wk simultaneous explosive-type strength and endurance training.*P Ͻ0.05.**P Ͻ0.01.***P Ͻ0.001.Fig.4.Average (ϮSD)steady-state O 2uptake during last minute of running at submaximal velocity of 4.17m/s velocity in E and C groups during course of 9-wk simultaneous explosive-type strength and endurance training.*P Ͻ0.05.**P Ͻ0.01.***P Ͻ0.001.Table 3.V˙O 2max,demand ,V ˙O 2max ,and LT in the experimental and control groups in the maximal aerobic power test on the treadmill before and after 3,6,and 9wk of trainingVariableExperimental Group (n ϭ10)Control Group (n ϭ8)InteractionBeforeAfter 3wkAfter 6wkAfter 9wkBeforeAfter 3wkAfter 6wkAfter 9wkV˙O 2max,demand ,ml·kg Ϫ1·min Ϫ167.7Ϯ2.868.4Ϯ3.168.9Ϯ2.870.2Ϯ2.5*68.3Ϯ3.168.4Ϯ3.668.9Ϯ2.869.2Ϯ3.1NS V˙O 2max ,ml·kg Ϫ1·min Ϫ163.7Ϯ2.763.9Ϯ1.963.4Ϯ3.762.9Ϯ3.265.1Ϯ4.165.3Ϯ5.967.1Ϯ4.168.3Ϯ3.4†P Ͻ0.05LT,ml·kg Ϫ1·min Ϫ147.3Ϯ3.347.9Ϯ2.547.8Ϯ3.448.1Ϯ3.548.9Ϯ4.548.9Ϯ3.349.1Ϯ2.149.3Ϯ2.8NSValues are means ϮSD.V˙O 2max,demand ,peak uphill running performance;NS,not significant.*Significantly different from before,P Ͻ0.05.†Significantly different from before,P Ͻ0.01.1530STRENGTH TRAINING IMPROVES 5-KM RUNNING PERFORMANCEon March 3, 2011 Downloaded fromtraining may lead to improved endurance performance in previously untrained subjects.The present study showed that simultaneous sport-specific explosive-strength and endurance training may also improve 5-km running performance (and peak treadmill run-ning performance,i.e.,V˙O 2max,demand )of well-trained male endurance athletes.The mechanism of this im-provement is suggested to be related to an explosive-strength-training effect:neuromuscular characteristics measured by V 20m ,5J,and CTs of CVLs were improved and transferred into improved muscle power (V MART )and RE.The present 9-wk explosive-type strength training resulted in considerable improvements in selected neu-romuscular characteristics,although a large volume of endurance training was performed concomitantly.This was demonstrated by the significant improvements in V 20m and 5J and by the shortening of the CTs during the CVLs of the 5K,whereas no changes were observed in the ground reaction forces or maximal force of the trained muscles.These results support our previous findings (35)that in well-trained endurance athletes training-induced improvements in neuromuscular char-acteristics may not be fully inhibited by simultaneous explosive-strength and endurance training.It has been suggested (3,26)that the nervous system plays an important role in regulating muscle stiffness and utilization of muscle elasticity during stretch-shortening cycle exercises,in which high contraction velocities are used.The present increases in neuromus-cular performance characteristics might primarily bedue to neural adaptations,although no electromyo-graphic measurements in the muscles were done to support this suggestion.Although the loads used in the present explosive-strength training were low,the muscles are known to be highly activated because of the maximal movement velocity utilized (13).It has been shown that this type of explosive-strength training results in increases in the amount of neural input to the muscles observable during rapid dynamic and isomet-ric actions (e.g.,Refs.14,15),suggesting that the increase in net excitation of motoneurons could result from increased excitatory input,reduced inhibitory input,or both (39).It is likely that training-induced alterations in neural control during stretch-shortening cycle exercises such as running and jumping may take place in both voluntary activation and inhibitory and/or facilitatory reflexes (13,25,26,39).Although neural activation of the trained muscles during explosive-type strength training is very high,the time of this activa-tion during each single muscle action is usually so short that training-induced muscular hypertrophy and maxi-mal strength development take place to a drastically smaller degree than during typical heavy-resistance training (13).Consequently,it has been suggested (35)that,during relatively short training periods of some weeks,the improvements in sprinting and/or explosive-force-production capacity,especially in endurance ath-letes,might primarily come from neural adaptations without observable muscle hypertrophy (see alsoRefs.Fig.5.Average (ϮSD)peak velocity in maximal anaerobic running test (MART)in E and C groups during course of 9-wk simultaneous explosive-type strength and endurance training.*P Ͻ0.05.**P Ͻ0.01.***P Ͻ0.001.Fig. 6.Hypothetical model of determinants of distance running performance in well-trained endurance athletes as influenced byendurance and strength training.PCr,phosphocreatine;V˙O 2max ,maximal O 2uptake;LT,lactate threshold;V MART ,peak velocity in MART.Table 4.F ,V 20m ,and 5J in the experimental and control groups before and after 3,6,and 9wk of trainingVariableExperimental Group (n ϭ10)Control Group (n ϭ8)InteractionBeforeAfter 3wkAfter 6wkAfter 9wkBeforeAfter 3wkAfter 6wkAfter 9wkF,N 4,094Ϯ8914,123Ϯ9134,226Ϯ9874,385Ϯ1,132§3,899Ϯ6353,712Ϯ3623,651Ϯ4983,396Ϯ648P Ͻ0.01V 20m ,m/s 7.96Ϯ0.578.05Ϯ0.538.11Ϯ0.518.23Ϯ0.54†,§8.28Ϯ0.358.21Ϯ0.388.14Ϯ0.21*8.08Ϯ0.31*P Ͻ0.0015J,m 12.47Ϯ0.9012.60Ϯ0.8512.86Ϯ0.95†13.04Ϯ0.83‡,§13.17Ϯ0.4613.08Ϯ0.5913.10Ϯ0.4712.95Ϯ0.50*P Ͻ0.001Values are means ϮSD.F,maximal isometric strength.*Significantly different from before,P Ͻ0.05.†Significantly different from before,P Ͻ0.01.‡Significantly different from before,P Ͻ0.001.§Significantly different from control group,P Ͻ0.01.1531STRENGTH TRAINING IMPROVES 5-KM RUNNING PERFORMANCEon March 3, 2011 Downloaded from17,18).The finding that no changes took place in the circumferences of the calf and thigh muscles in our endurance athletes during the present training period supports this suggestion.The rationale for this study was based on the hypoth-esis (see Fig.6)that endurance performance and peak treadmill running performance are influenced not only by aerobic power and RE but also by the so-called muscle power factor,which is related to neuromuscular and anaerobic characteristics (e.g.,Refs.12,31).This hypothesis is supported by the present findings that the correlation between the improvements in V 5K andin V˙O 2max,demand were associated with the changes in both RE and V MART .An interesting finding that sup-ports the muscle power factor was that,although the improvements in the neuromuscular characteristics (V 20m ,5J,CTs of CVLs)did not correlate directly with the changes in 5-km running performance,they corre-lated with V MART ,which was associated with improved V 5K .During both the MART and 5K,the athletes had touse their neuromuscular characteristics when V˙O 2and blood lactate concentration were considerably in-creased over resting values.Previous studies have shown that during fatigued conditions an increased H ϩconcentration,which is related to the increased blood lactate concentration during the present 5K running,impairs the contractile propertiers of the muscles (e.g.,Ref.27).Moreover,during middle-distance running and uphill cross-country skiing,for example,energy expenditure may exceed maximal aerobic power and the athletes must be able to maintain a relatively high velocity over the course of a race although their muscle and blood lactate concentrations are high (9,33;see also Ref.38).This further emphasizes the importance of the muscle power factor (the ability of the neuromus-cular system to produce power during maximal exercise when glycolytic and/or oxidative energy production are high and muscle contractility may be limited)in endur-ance sports (38).The improvements in 5-km running performance by the present E group of athletes took place withoutchanges in their V˙O 2max or LT.Interestingly,even a negative correlation was observed between the indi-vidual changes in V˙O 2max and the changes in 5K veloc-ity.The present C group showed increased V˙O 2max but did not demonstrate changes in 5-km running perfor-mance.Furthermore,V MART did not correlate with V˙O 2max .All these results support the hypothesis of Noakes (31)and some other researchers (e.g.,Ref.12)that endurance performance may be limited not only bycentral factors related to V˙O 2max but also by the muscle power factor.The improved neuromuscular characteristics of the present E athletes were related to both V MART and RE.Improvements in V 20m ,5J,and CTs of the CVLs corre-lated with the improvement in V MART during the train-ing period.These results support the observation by Nummela et al.(34)that training utilizing various jumping and sprinting exercises with high contraction velocities and reaction forces results in increases in stretch-shortening cycle exercises such as sprint run-ning and also allows improvements in V MART .Moreover,these results are in line with previous observations that V MART is influenced by the interaction of neuromus-cular and anaerobic characteristics and that V MART can be used as a measure of muscle power (37,38).Another possible mechanism for the improvement in the 5-km running performance seemed to be related to RE.It has been reported (24)that heavy-resistance strength training improved RE of female distance runners.The importance of the neuromuscular charac-teristics in determining RE and thereby running perfor-mance has recently been pointed out also by Dalleau et al.(8).They showed that the energy cost of running is significantly related to the stiffness of the propulsive leg,which is also demonstrated by the present decrease in the CTs of CVLs and increase in V 20m and 5J in the E group.It has been suggested (9)that the 5%decrease in the energy cost of running explains an improvement in the distance running performance time of ϳ3.8%.This is in line with the results of the present study,in which RE and 5K time of the E group improved by 8.1and3.1%,respectively,and no changes in V˙O 2max were observed.Furthermore,the present correlations be-tween the improvements in the neuromuscular charac-teristics and RE were statistically significant.All these findings,together with the relationship between the improvement in V 5K and RE,suggest that explosive-strength training had a positive influence on RE and running performance because of the improved neuro-muscular characteristics.However,RE at race pace is different from that at submaximal running velocity.The significant correlation between RE and V MART suggests that muscle power may influence RE both at submaximal velocities and most probably at race pace.In conclusion,simultaneous explosive-strength train-ing,including sprinting and endurance training,pro-duced a significant improvement in the 5-km running performance by well-trained endurance athletes with-out changes in V˙O 2max or other aerobic power variables.This improvement is suggested to be due to improved neuromuscular characteristics that were transferred into improved muscle power and RE.The authors thank Margareetta Tummavuori,Matti Salonen,and Harri Mononen for technical assistance and data analysis.This study was supported in part by grants from the Finnish Ministry of Education.Address for reprint requests and other correspondence:L.Paavolainen,KIHU-Research Institute for Olympic Sports,Raut-pohjankatu 6,SF-40700Jyva ¨skyla ¨,Finland (E-mail:LPAAVOLA@KIHU.JYU.FI).Received 16March 1998;accepted in final form 4January 1999.REFERENCES1.A˚strand,P .-O.,and K.Rodahl.Textbook of Work Physiology (3rd ed.).New York:McGraw-Hill,1986.2.Aunola,S.,and H.Rusko.Aerobic and anaerobic thresholds determined from venous lactate or from ventilation and gas exhange in relation to muscle fiber composition.Int.J.Sports Med.7:161–166,1986.3.Aura,O.,and P .V .Komi.Effects of prestretch intensity on mechanical efficiency of positive work and on elastic behaviour of skeletal muscle in stretch-shortening cycle exercise.Int.J.Sports Med.7:137–143,1986.1532STRENGTH TRAINING IMPROVES 5-KM RUNNING PERFORMANCEon March 3, 2011 Downloaded from。
