Vol. 9, No 3, 2011 pp. 321 - 327
UDC 796.015:012.11
Original empirical article
EIGHT WEEKS OF INSTABILITY RESISTANCE TRAINING EFFECTS ON MUSCULAR OUTPUTS
Marjan Marinković1, Dragan Radovanović2, Aleksandar Ignjatović3
1Military Academy Belgrade, Serbia
2Faculty of Sport and Physical Education Niš, Serbia
3Faculty of Pedagogy Jagodina, University of Kragujevac, Serbia
Abstract. The objective of this pilot study was to determine the differences in muscular outputs, such as power, force, and velocity, after 8 weeks of instability resistance training. It was hypothesized that instability resistance training would provide significant training gains in muscular outputs. For the purpose of this study, the dynamic bench press and squats were used, since they are some of the most widely performed exercises by athletes. The experimental group consisted of 10 male students, and none of them was a professional athlete, and had not taken part in organized and programmed resistance training in the past year. The participants trained two days per week under unstable conditions for 8 weeks. The unstable conditions were provided by a Swiss ball for the bench press, while barbell squats under unstable conditions were performed on a BOSU ball. Both exercises (the bench press and squat) were performed with a previously established 50% of one-repetition maximum (1RM). An analysis of the obtained results indicated that instability resistance training with 50% of 1RM provides sufficient stimuli to improve muscular outputs, and can significantly increase muscular power in previously untrained young individuals.
Key words:  instability, resistance training, muscle power
EFEKAT OSMONEDELJNOG TRENINGA SNAGE U NESTABILNIM USLOVIMA NA MIŠIĆNI POTENCIJAL
Cilj sprovedenog pilot istraživanja bio je utvrđivanje razlika u mišićnoj sili, snazi i brzini nakon osmonedeljnog treninga sa opterećenjem pri nestabilnim uslovima. Pretpostavljeno je da će trening sa opterećenjem pri nestabilnim uslovima dovesti do značajnih poboljšanja ispitivanih parametara. Za potrebe istraživanja korišćene su vežbe koje sportisti najčešće izvode u treningu sa opterećenjem: potisak sa grudi i čučanj. Eksperimentalna grupa se sastojala od 10 studenata i niko od njih nije bio profesionalni sportista, niti je učestvovao u organizovanom i programiranom treningu sa opterećenjem tokom poslednjih godinu dana. Ispitanici su trenirali dva puta nedeljno, tokom 8 nedelja, pri nestabilnim uslovima. Vežba potisak sa grudi izvođena je na „švajcarskoj“ lopti, dok je vežba čučanj izvođena na BOSU lopti, čime su obezbeđeni nestabilni uslovi pri treningu sa opterećenjem. Obe vežbe su izvođene sa prethodno utvrđenim opterećenjem od 50% vrednosti jednog maksimalnog ponavljanja (1RM). Analiza dobijenih rezultata je pokazala da vežbe potisak sa grudi i čučanj, izvođene pri nestabilnim uslovima sa opterećenjem 50% 1RM, pružaju dovoljni stimulus za poboljšanje parametara funkcije mišića, te da mogu značajno da povećaju mišićnu snagu kod prethodno netreniranih mladih ljudi.
Ključne reči: nestabilnost, trening sa opterećenjem, mišićna snaga