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Sportverletz Sportschaden 2014; 28(02): 85-107
DOI: 10.1055/s-0034-1366145
Originalarbeit
© Georg Thieme Verlag KG Stuttgart · New York

Effekte von Komplextraining auf Kraft- und Schnelligkeitsleistungen bei Sportlern: Ein systematischer Überblick

Effekte von Komplextraining auf sportliche LeistungenEffects of Complex Training on Strength and Speed Performance in Athletes: A Systematic ReviewEffects of Complex Training on Athletic Performance
M. Lesinski
1   Humanwissenschaftliche Fakultät, Exzellenzbereich Kognitionswissenschaften Universität Potsdam, Lehrstuhl für Trainings- und Bewegungswissenschaft
,
T. Muehlbauer
1   Humanwissenschaftliche Fakultät, Exzellenzbereich Kognitionswissenschaften Universität Potsdam, Lehrstuhl für Trainings- und Bewegungswissenschaft
,
D. Büsch
2   Institut für Angewandte Trainingswissenschaft Leipzig, Fachbereich Technik und Taktik
3   H:G Hochschule für Gesundheit & Sport, Technik & Kunst Berlin
,
U. Granacher
1   Humanwissenschaftliche Fakultät, Exzellenzbereich Kognitionswissenschaften Universität Potsdam, Lehrstuhl für Trainings- und Bewegungswissenschaft
› Author Affiliations
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Publication History

Publication Date:
05 March 2014 (online)

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Liebe Leserin, lieber Leser,Sportverletz Sportschaden 2014; 28(02): e2-e2
DOI: 10.1055/s-0034-1383699

Zusammenfassung

Hintergrund: Die Postaktivierungspotenzierung (PAP) kann akut zu einer Verbesserung von Kraft- und Schnelligkeitsleistungen führen. Es ist jedoch unklar, ob die Überführung akuter PAP-Effekte in den Trainingsprozess mittels eines Komplextrainings zu größeren und letztendlich überdauernden Leistungssteigerungen im Vergleich zu isolierten Trainingsmethoden, z. B. einem Standardkrafttraining führt. Der vorliegende systematische Überblicksbeitrag fasst den aktuellen Forschungsstand zu den Effekten und dem Belastungsgefüge von Komplextrainingsprogrammen auf Kraft- und Schnelligkeitsleistungen von Sportlern mit unterschiedlichem Expertiseniveau zusammen.

Methode: Mithilfe der Datenbanken Pubmed, SportDiscus und Web of Science wurde eine systematische Literaturrecherche für den Zeitraum von 1995 bis September 2013 durchgeführt. Insgesamt konnten 17 relevante Studien identifiziert werden, von denen zehn ein alternierendes und sieben ein blockweises Komplextraining durchführten.

Ergebnisse: Im Ergebnis zeigte sich, dass sowohl alternierende (Hockstrecksprunghöhe: + 7,4 % [EGd = −0,43]; Strecksprunghöhe: + 9,8 % [EGd = −0,66]; Sprintzeit: −2,4 % [EGd = 0,63]) als auch blockweise (Hockstrecksprunghöhe: + 6,0 % [EGd = −0,83]; Strecksprunghöhe: + 11,9 % [EGd  = −0,97], Sprintzeit: −0,7 % [EGd = 0,52]) Komplextrainingsprogramme kleine bis große Effekte auf Kraft- und Schnelligkeitsleistungen hervorrufen können. Im Vergleich zu alternativen Trainingsmethoden zeigten alternierende und blockweise Komplextrainingsprogramme im Mittel lediglich kleine Effekte bzgl. Kraft- und Schnelligkeitsleistungen. Zudem wurden für alternierende Komplextrainingsprogramme höhere Effekte bzgl. der Hochstrecksprunghöhe bei Sportlern mit niedrigem (+ 9,7 % [EGd = −0,57]) versus mit mittlerem bis hohem (+ 2,7 % [EGd = −0,15]) Expertiseniveau berichtet. Fehlende Nennungen (z. B. zur Regenerationszeit) sowie heterogene Angaben (z. B. zur Belastungshöhe) zum gewählten Belastungsgefüge lassen derzeit keine evidente Dosis-Wirkung-Beziehung für das Komplextraining auf der Basis der aktuell zur Verfügung stehenden Literatur ableiten.

Schlussfolgerung: Für das Training in schnellkraftorientierten Sportarten stellt das Komplextraining eine wirksame Methode zur Steigerung von Kraft- und Schnelligkeitsleistungen dar. Zukünftig sind Studien mit hoher methodischer Qualität notwendig, um eine mögliche Überlegenheit gegenüber isolierten Trainingsmethoden abzuleiten. Insbesondere sollte geprüft werden, ob die im Komplextraining gewählte Reihung der komplexen Übungspaare/-blöcke tatsächlich akute PAP-Effekte auslöst.

Abstract

Background: Post-activation potentiation (PAP) can elicit acute performance enhancements in variables of strength, power, and speed. However, it is unresolved whether the frequent integration of PAP eliciting conditioning activities in training (i. e., complex training) results in long-term adaptations. In this regard, it is of interest to know whether complex training results in larger performance enhancements as compared to more traditional and isolated training regimens (e. g., resistance training). Thus, this systematic literature review summarises the current state of the art regarding the effects of complex training on measures of strength, power, and speed in recreational, subelite, and elite athletes. Further, it provides information on training volume and intensities that proved to be effective.

Methods: Our literature search included the electronic databases Pubmed, SportDiscus, and Web of Science (1995 to September 2013). In total, 17 studies met the inclusionary criteria for review. Ten studies examined alternating complex training and 7 studies sequenced complex training.

Results: Our findings indicated small to large effects for both alternating complex training (countermovement jump height: + 7.4 % [ESd = −0.43]; squat jump height: + 9.8 % [ESd = −0.66]; sprint time: −2.4 % [ESd = 0.63]) and sequenced complex training (countermovement jump height: + 6.0 % [ESd = −0.83]; squat jump height: + 11.9 % [ESd  = −0.97], sprint time: −0.7 % [ESd = 0.52]) in measures of power and speed. As compared to more traditional training regimens, alternating and sequenced complex training showed only small effects in measures of strength, power, and speed. A more detailed analysis of alternating complex training revealed larger effects in countermovement jump height in recreational athletes (+ 9.7 % [ESd = −0.57]) as compared to subelite and elite athletes (+ 2.7 % [ESd = −0.15]). Based on the relevant and currently available literature, missing data (e. g., time for rest interval) and diverse information regarding training volume and intensity do not allow us to establish evidence-based dose-response relations for complex training.

Conclusion: Complex training represents an effective training regimen for athletes if the goal is to enhance strength, power, and speed. Studies with high methodological quality have to be conducted in the future to elucidate whether complex training is less, similar, or even more effective compared to more traditional training regimens. Finally, it should be clarified whether alternated and/or sequenced conditioning activities implemented in complex training actually elicit acute PAP effects.

Schlüsselwörter

Krafttraining - plyometrisches Training - Belastungsgefüge - sportliche Leistung - Spitzensport

Key words

resistance training - plyometric training - dose-response relation - athletic performance - elite sport
 

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