Hız Temelli Direnç Antrenmanı ve Spor Performansı: Kavramsal ve Uygulamalı Yaklaşımlar

Yıl 2025, Cilt: 2 Sayı: 2, 19 - 33, 17.10.2025

Yasin Gökşin , Ömercan Göksu

Öz

Hız temelli direnç antrenmanı (Velocity-Based Training; VBT), yüklenmenin bireysel farklılıklara göre ayarlanması ve performans adaptasyonlarının sistematik olarak izlenmesi açısından giderek daha fazla önem kazanmaktadır. Buna karşılık, geleneksel bir yöntem olan yüzdeye dayalı antrenman (Percentage-Based Training; PBT), sporcuların günlük hazırbulunuşluk düzeylerindeki değişkenlikleri her zaman yeterince yansıtamadığından, antrenman sürecinin verimliliğini sınırlayabilmektedir. Bu derleme çalışmasının amacı, VBT’nin kuramsal arka planını, yöntemsel yaklaşımlarını ve pratikteki uygulama boyutlarını bütüncül bir bakış açısıyla değerlendirmektir. 2009–2024 yılları arasında PubMed, Scopus, Web of Science ve SPORTDiscus veri tabanlarında gerçekleştirilen sistematik tarama sonucunda ulaşılan 30 yayından, kriterleri karşılayan 10 çalışma nitel senteze dâhil edilmiştir. Bulgular, düşük hız kaybı eşiklerinin (VL ≤%20) kuvvet ve güç performansında anlamlı gelişmelerle ilişkili olduğunu; yüksek eşiklerin (VL ≥%30) ise nöromüsküler yorgunluğu artırmak pahasına hipertrofiyi destekleyebildiğini göstermektedir. VBT, günlük performans hazırbulunuşluğunu değerlendirme açısından PBT’ye kıyasla daha hassas bir yöntem olarak öne çıkmaktadır. Bununla birlikte, cihaz maliyetleri, erişilebilirlik sorunları ve ölçüm geçerliliğine ilişkin sınırlılıklar, yöntemin saha uygulamalarında yaygın olarak kullanılmasını kısıtlamaktadır. Sonuç olarak, VBT, direnç antrenmanlarının optimize edilmesine yönelik işlevsel bir bilimsel çerçeve sunmaktadır. Gelecekte yapılacak çalışmaların farklı sporcu popülasyonlarını kapsaması, VBT’nin PBT ile hibrit modellerde entegrasyonunun incelenmesi ve maliyet-etkin teknolojik çözümler üzerine yoğunlaşması önerilmektedir.

Anahtar Kelimeler

Hız temelli direnç antrenmanı , Hız kaybı , Yük–hız ilişkisi

Velocity-Based Resistance Training and Sports Performance: Conceptual and Applied Approaches

Öz

Velocity-based resistance training (VBT) has gained recognition as a sophisticated method for prescribing individualized training loads and monitoring adaptations in strength development. In contrast, the traditionally employed percentage-based training (PBT) often falls short in accounting for daily fluctuations in athletes’ neuromuscular status, which can diminish the overall effectiveness of training. The present narrative review critically examines VBT by outlining its theoretical underpinnings, methodological applications, and practical implications. A structured literature search conducted in PubMed, Scopus, Web of Science, and SPORTDiscus between 2009 and 2024 identified 30 studies, of which 10 satisfied the inclusion criteria and were subjected to qualitative synthesis. Findings demonstrate that maintaining low velocity-loss thresholds (VL ≤20%) is associated with improvements in strength and power performance, while higher thresholds (VL ≥30%) promote hypertrophic gains but concurrently increase neuromuscular fatigue. Compared to PBT, VBT exhibits greater sensitivity in detecting day-to-day variations in performance readiness. However, widespread adoption remains constrained by challenges related to equipment costs, accessibility, and measurement validity. Taken together, the evidence positions VBT as a rigorous and practically meaningful framework for optimizing resistance training. Future research directions include extending its application across broader populations, evaluating hybrid approaches that integrate VBT with PBT, and developing cost-efficient technological solutions to enhance its feasibility in applied settings.

Anahtar Kelimeler

Velocity-based resistance training , Velocity loss , Load–velocity relationship

Kaynakça

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