Cluster Set Direnç Antrenmanı Alana Özgü Fiziksel Performans Parametrelerinde Daha Büyük Gelişim Sağlayabilir: Kolluk Örneği

Abstract

Amaç: Bu çalışmanın amacı, Kolluk /Askeri personellerin kuvvet antrenmanlarında uygulanan iki farklı kuvvet yönteminin maksimal kuvvet/güç ve sprint performansına olan etkilerinin karşılaştırılmasıdır. Yöntem: Çalışmada kırk kolluk personeli (29,1± 3,1 yıl, 76,9 ± 8,3 kg, 177 ± 5,6 cm) geleneksel direnç antrenman grubu (GG, n = 20), cluster setlemeli direnç antrenman grubu (CSG, n = 20) olarak randomize bir şekilde iki gruba ayrıldı. Katılımcılar haftada 3 seans kuvvet antrenmanlarında yarım squat, deadlift, latpulldown ve bench press egzersizini geleneksel setleme yöntemini (3 set × 6 tekrar) ya da cluster setleme yöntemini (3 × 2+2+2 (set içi dinlenme 20s)) kullanarak uyguladı. Deneysel yöntem kullanılan çalışmada ön test ve son test olarak şınav, mekik, barfiks, 1 tekrar maksimal (TM), 10m ve 20m sprint testleri uygulandı. İki antrenman grubu arasındaki farklı değişiklikleri belirlemek için SPSS programında tekrarlanan ölçümler varyans analizi (ANOVA) ölçüm tasarımı kullanıldı (etkileşim: zaman × grup). Bulgular: Her iki antrenman grubu 1 TM, barfiks, şınav, 10m ve 20m sprint performanslarında grup içi ön test ve son test sonrasında istatistiksel olarak anlamlı gelişmeler gösterdi (p<0,05). Ancak, cluster set grubu 1 TM squat (%3,96±2,5; p=0,01), 10m (%4,3±0,8; p=0,000) mekik (%17,51±3,82; p=0,00) ve barfiks (%18,73±11,9; p=0,00) istatistiksel anlamda daha anlamlı bir grup ve zaman etkileşimi gözlenmiştir. Sonuç: Kolluk personelinin direnç antrenmanlarında, geleneksel direnç yöntemine kıyasla cluster setlemenin daha iyi avantajlar sağladığı söylenebilir.

Keywords

• Cluster Set
• Direnç Antrenmanı
• Fiziksel Performans
• Kolluk Personeli.

Cluster Set Resistance Training Can Provide Greater Improvements in Domain-Specific Physical Performance Parameters: The Law Enforcement Example

Abstract

Aim: The aim of this study was to compare the effects of two different strength training methods on maximal strength/power and sprint performance of law enforcement/military personnel. Method: Forty (29.1 ± 3.1 years, 76.9 ± 8.3 kg, 177 ± 5.6 cm) law enforcement personnel were randomly divided into two groups as traditional resistance training group (GG, n = 20) and cluster set resistance training group (CSG, n = 20). Participants performed half squat, deadlift, lat pulldown, and bench press exercises during 3 weekly strength training sessions using either the traditional set method (3 sets × 6 repetitions) or the cluster set method (3 × 2+2+2 (20s in-set rest)). Push-ups, sit-ups, pull-ups, 1TM, 10m and 20m sprint tests were performed as pre-test and post-test in the experimental study. A repeated measures analysis of variance (ANOVA) measurement design was used in the SPSS program to determine the differential changes between the two training groups (interaction: time × group). Results: Both training groups showed statistically significant improvements in 1 TM, pull-up push-ups and 10m and 20m sprint performances after pre-test and post-test (p<0.05). However, a more statistically significant group and time interaction was observed in the cluster set group 1 TM squat (3.96±2.5%; p=0.01), 10m (4.3±0.8%; p=0.000) sit-ups (17.51±3.82%; p=0.00) and pull-ups (18.73±11.9%; p=0.00). Conclusion: It can be suggested that cluster set method provides better advantages in resistance training of law enforcement personnel compared to the traditional resistance method.

Keywords

• Cluster Set
• Resistance Training
• Physical Performance
• Law Enforcement Personnel.

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