PDF(Pubmed)
Abstract：
BACKGROUND: This study explored the deloading practices of competitive strength and physique athletes. A 55-item anonymised web-based survey was distributed to a convenience-based, cross-sectional sample of competitive strength and physique athletes (n = 246; males = 181 [73.6%], females = 65 [26.4%]; age = 29.5 ± 8.6 years) who had 8.2 ± 6.2 years of resistance training and 3.8 ± 3.1 years of competition experience.
RESULTS: All athletes deloaded within training with energy and fatigue management being the main reasons to do so. The typical duration of a deload was 6.4 ± 1.7 days, integrated into the training programme every 5.6 ± 2.3 weeks. Deloading was undertaken using a proactive, pre-planned strategy (or in combination with an autoregulated approach) and undertaken when performance stalled or during periods of increased muscle soreness or joint aches. Athletes reported that training volume would decrease (through a reduction in both repetitions per set and sets per week), but training frequency would remain unchanged during deloads. Additionally, athletes reported that training intensity (load lifted) would decrease, and effort would be reduced (facilitated through an increase in repetitions in reserve). Athletes would generally maintain the same exercise selection during deloading. For athletes that supplemented deloading with additional recovery modalities (n = 118; 48%), the most reported strategies were massage, static stretching and foam rolling.
CONCLUSIONS: Results from this research might assist strength and physique athletes and coaches to plan their deloading. Future research should empirically investigate the findings from this study to further evaluate the potential utility of deloading in strength and physique sports.
RESULTS: All athletes deloaded within training with energy and fatigue management being the main reasons to do so. The typical duration of a deload was 6.4 ± 1.7 days, integrated into the training programme every 5.6 ± 2.3 weeks. Deloading was undertaken using a proactive, pre-planned strategy (or in combination with an autoregulated approach) and undertaken when performance stalled or during periods of increased muscle soreness or joint aches. Athletes reported that training volume would decrease (through a reduction in both repetitions per set and sets per week), but training frequency would remain unchanged during deloads. Additionally, athletes reported that training intensity (load lifted) would decrease, and effort would be reduced (facilitated through an increase in repetitions in reserve). Athletes would generally maintain the same exercise selection during deloading. For athletes that supplemented deloading with additional recovery modalities (n = 118; 48%), the most reported strategies were massage, static stretching and foam rolling.
CONCLUSIONS: Results from this research might assist strength and physique athletes and coaches to plan their deloading. Future research should empirically investigate the findings from this study to further evaluate the potential utility of deloading in strength and physique sports.
摘要：
背景：这项研究探索了竞技力量和体格运动员的减负实践。一项55项匿名的基于网络的调查被分发到一个基于便利的，竞技力量和体格运动员的横截面样本(n=246；男性=181[73.6%]，女性=65[26.4％]；年龄=29.5±8.6岁），具有8.2±6.2年的阻力训练和3.8±3.1年的比赛经验。
结果：所有运动员都在训练中脱身，精力和疲劳管理是这样做的主要原因。Deload的典型持续时间为6.4±1.7天，每5.6±2.3周纳入培训计划。Deloading是使用一种主动的，预先计划的策略（或与自动调节的方法相结合），并在表现停滞或肌肉酸痛或关节疼痛增加期间进行。运动员报告说，训练量会减少（通过减少每套和每周的重复次数），但是训练频率在Deloads期间将保持不变。此外,运动员报告说训练强度(负重)会降低，和努力将减少(通过增加储备重复来促进)。运动员在减载过程中通常会保持相同的运动选择。对于补充减载和额外恢复方式的运动员(n=118；48%)，报道最多的策略是按摩，静态拉伸和泡沫滚动。
结论：这项研究的结果可能有助于力量和体格运动员和教练计划他们的减载。未来的研究应该对这项研究的结果进行实证研究，以进一步评估减载在力量和体格运动中的潜在效用。
结果：所有运动员都在训练中脱身，精力和疲劳管理是这样做的主要原因。Deload的典型持续时间为6.4±1.7天，每5.6±2.3周纳入培训计划。Deloading是使用一种主动的，预先计划的策略（或与自动调节的方法相结合），并在表现停滞或肌肉酸痛或关节疼痛增加期间进行。运动员报告说，训练量会减少（通过减少每套和每周的重复次数），但是训练频率在Deloads期间将保持不变。此外,运动员报告说训练强度(负重)会降低，和努力将减少(通过增加储备重复来促进)。运动员在减载过程中通常会保持相同的运动选择。对于补充减载和额外恢复方式的运动员(n=118；48%)，报道最多的策略是按摩，静态拉伸和泡沫滚动。
结论：这项研究的结果可能有助于力量和体格运动员和教练计划他们的减载。未来的研究应该对这项研究的结果进行实证研究，以进一步评估减载在力量和体格运动中的潜在效用。
