一、結論
(一) 八週複合式訓練可以有效提升跆拳道品勢選手仰臥推舉、蹲舉與滑輪下拉的 最大肌力、下蹲垂直跳與爆發伏地挺身的功率峰值以及速度力量分數，但對 於整體品勢動作合加速度，並無法有效提升。
(二) 整體品勢動作合加速度與速度力量分數並無相關性，因此無法作為日後訓練 上評斷速度力量分數有無增加的指標。
二、建議
(一) 未來可將複合式訓練時間延長，並進一步探討是否能夠更有效提升跆拳道品 勢的運動表現。
(二) 未來複合式訓練所選擇的運動項目，可以加入更多的訓練肌群及運動項目，
進而讓整體的速度力量分數能夠更大幅的提升。
引用文獻
陳敦禮 (1996)。淺談 PLYOMETRICS 訓練。體育與運動，98，49-53。
陳九州、鄭鴻文 (2000)。增進跳躍能力、瞬發力以及速度的有效方法-複合訓練之介紹。
大專體育，51，103-108。
楊明達、詹貴惠（2005）。增強式訓練的效果與應用。大專體育，81，37-44。
American College of Sports Medicine. (2009). Position stand: progression models in re-sistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708.
Baechle, T. R., & Earle, R. W. (2000). Essentials of strength training and conditioning (2nd ed.). Champaign, IL: Human Kinetics.
Baker, D. (2003). Acute effect of alternating heavy and light resistances on power output dur-ing upper-body complex power traindur-ing. The Journal of Strength and Conditiondur-ing Re-search, 17, 493–497.
Behm, D. G. (1995). Neuromuscular imp1ications and applications of resistance training.
Journal of Strength and Conditions of Resistance Training, 9(4), 264-274.
Chu, D.A. (1992). Jumping Into Plyometrics. Champaign, Ill.: Leisure Press.
Chu, D.A. (1996). Explosive Power and Strength: complex training for maximum re-sults.Champaign, Ill.: Human Kinetics Publishers.
Dollard, M.. D. (1985). Plyometric ballistic conditioning. Aerobics and Fitness, 3(2), 33-35.
Ebben, W.P., & Watts, P.B. (1998). A review of combined weight training and plyometric trainingmodes: complex training. Strength and Conditioning, 20(5), 18-27.
Epley, B. Poundage chart. Boyd Epley workout. Lincoln, NE. 1985.
Güllich, A., Schmidtbleicher, D. (1996). MVC-induced short-term potentiation of explosive force. New Stud Athl, 11, 67–81.
Gerald, T. M., Nicholas, A. R., Jay, R. H., Avery, D. F., Jie, K., Aristomen, C. (2008). The ef-fects of combined ballistic and heavy resistance training on maximal lower- and up-per-body strength in recreationally trained men. The Journal of Strength and Condition-ing Research, 22(1), 132-139.
Gossen, ER., Sale, DG. (2000). Effect of postactivation potentiationon dynamic knee exten-sion performance. European Journal of Applied Physiology, 83(6), 524–530.
Hammett, J. B., & Hey, W. T. (2003). Neuromuscular adaptation to short-term (4 weeks) bal-listic training in trained high school athletes. The Journal of Strength and Conditioning Research, 17(3), 556-560.
Ioannis, G. F., Athanasios, Z. J., Leontsini, D., Kyriakos, T., Aggelousis, N., Kostopoulos, N., et al. (2000). Valuation of plyometric exercise training, weight training, and their com-bination on vertical jumping performance and leg strength. The Journal of Strength and Conditioning Research, 14(4), 470-476.
James, C. R., & Robert, C. F., (1999). High-powered plyometrics. Champaign: Human Kinet-ics.
Juárez, D., González-Ravé, J. M., & Navarro, F. (2009). Effects of complex vs non complex training programs on lower body maximum strength and power. Isokinetics and Exercise Science, 17(4), 233-241.
Kazemi, M., De Ciantis, MG., Rahman, A. (2013). A profile of the Youth Olympic Taekwondo Athlete. J Can Chiropr Assoc, 57(4), 293-300.
Kukkiwon. (2006). Taekwondo textbook. Seoul, Korea: O-sung.
Kraemer, W. J., & Ratamess, N. A. (2000). Physiology of resistance training: current issues.
Orthop. Phys. Therapy Clin. North Am.: Exerc. Tech. 9:4. Philadelphia: W. B. Saunders.
Komi, P. V. (2000). Stretch-shortening cycle: a powerful model to study normal and fatigued muscle. Journal of Biomechanics, 33, 1197-1206.
Kraemer, W. J., & Fry, A. C. (1995). Strength testing: development and evaluation of meth-odology. In: P. J. Maud, C. Foster, eds. Physiological assessment of human fitness.
Champaign, IL: Human Kinetics.
Lyttle, A., Wilson, G., Ostrowski, K. (1996). Enhancing performance: Maximal power versus combined weights and plyometric training. The Journal of Strength and Conditioning Research, 10, 173-179.
Luebbers, P. E., Potteiger, J. A., Hulver, M. W., Thyfault, J. P., Capper, M. J., & Lockwood, R. H. (2003). Effects of plyometric training and recovery on vertical jump performance and anaerobic power. The Journal of Strength and Conditioning Research, 17(4), 704-709.
Mangine, G. T., Ratamess, N. A., Hoffman, J. R., Faigenbaum, A. D., Kang, J., &
Chilakos,(2008). The effects of combined ballistic and heavy resistance training on maximal lower-and upper-body strength in recreationally trained men. The Journal of Strength and Conditioning Research, 22(1), 132-139.
Macdonald, C. J., Lamont, H. S., & Garner, J. C. (2012). A comparison of the effects of 6 week of traditional resistance training, plyometric training, and complex training on measures of strength and anthropometrics. Journal of Strength and Conditioning Re-search, 26(2), 422-431.
Manolopoulos, E., Papadopoulos, C., Salonikidis, K., Katartzi, E., & Poluha, S. (2004).
Strength training effects on physical conditioning and instep kick kinematics in young amateur soccer players during preseason. Percept Mot Skills, 99, 701-710.
Newton, R. U. & Kraemer, W. J. (1994). Developing explosive muscular power: Implications for a mixed methods training strategy. Strength and Conditioning. October, 20-31.
Rassier, DE., Herzog, W. (2002). Force enhancement following an active stretch in skeletal muscle. J Electromyogr Kinesiol, 12(6), 471-477.
Robbins, D. W., Young, W. B., Behm, D. G., & Payne, W. R. (2009). Effects of agnist-antagonist complex resistance training on upper body strength and power devel-opment. Journal of Sports Sciences, 27(14), 1617-1625.
Rahimi, R., & Behpur, N. (2005). The effects of plyometric, weight and plyometric-weight training on anaebrobic power and muscular strength. Education and Sports, 3(1), 81-91.
Santos, E. J., & Janeira, M. A. (2008). Effects of complex training on explosive strength in adolescent male basketball players. Journal of Strength & Conditioning Research, 22(3), 903-909.
Stemm, J. D., & Jacobson, B. H. (2007). Comparison of land- and aquatic-based plyometric training on vertical jump performance. The Journal of Strength and Conditioning Re-search, 21(2), 568-571.
Sharkey, B. J., Gaskill, S. E. (2006). Sport Physiology for Coaches. Champaign, IL: Human Kinetics.
Sedano, S., Vaeyens, R., Philippaerts, RM., Redondo, JC., de Benito, AM., & Cuadrado, G.
(2009). Effects of lower-limb plyometric training on body composition, explosive strength, and kicking speed in female soccer players. J Strength Cond Res, 23, 1714-1722.
Toumi, H., Best, T. M., Martin, A., & Poumarat, G. (2004). Muscle plasticity after weight and combined (weight + jump) training. Medicine and Science in Sports and Exercise, 36(9), 1500-1588.
Van Cutsem, M., Duchateau, J., & Hainaut, K. (1998). Changes in single motor unit behavior contribute to the increase in contraction speed after dynamic training in humans. J Physiol, 513, 295-305.
World Taekwondo Federation. (2003). World Taekwondo federation poomsae competition rules & interpretation. Seoul, Korea: Author.
World Taekwondo Federation. (2011). World Taekwondo federation poomsae competition rules & interpretation. Seoul, Korea: Author.
Wilmore, J. K., & D.L. Costill. (1994). The physiology of Sport and Exercise, United States., Human Kinetics.
Wilkerson, G. B., Colston, M. A., Short, N. I., Neal, K.L., Hoewischer, P. E., & Pixley, J. J.
(2004). Neuromuscular changes in female collegiate athletes resulting from a plyometric jump-training program. Journal of Athletic Training, 39(1), 17-23.
Wilson, G. J., Newton, R. U. , Murphy, A .J., & Humphries, B. J. (1993). The optimal train-ing load for the development of dynamic athletic performance. Medicine and Science in Sports and Exercise, 25(11), 1279-1286.
Zehr, EP., & Sale, DG. (1994). Ballistic movement: muscle activation and neuromuscular ad-aptation. Can J Appl Physiol, 19, 363-378.
附錄一
制組皆須維持一週 4 次的跆拳道品勢專項訓練 (共 8 週)。除此之外，實驗組尚需進行 為期 8 週 (每週 2 次，共 16 次) 的複合式訓練 (阻力訓練＋增強式訓練)；複合式訓練 內容為仰臥推舉、推藥球；蹲舉、跳箱；滑輪下拉、藥球頭頂扣籃。阻力訓練第 1-2 週 以 2 組 8RM (80% 1RM) 為訓練目標，增強式訓練為 2 組 10 反覆，3-5 週阻力訓練強度 增加為 3 組 6RM (85% 1RM)，增強式訓練為 3 組 10 反覆，6-8 週阻力訓練為 3 組 4RM (90%
1RM)，增強式訓練為 3 組 6 反覆，以輪流交替的方式進行訓練，組間休息 4 分鐘；1-2 週運動間休息 60 秒，3-8 週運動間休息 90 秒。實驗流程圖如下：
在每一次測驗或複合式訓練過程中，參與者若遇有下列情形，應立即告知檢測員並 立即停止測驗或訓練：
1. 身體感到極度不適 (胸閟、暈眩、噁心感等) 2. 呼吸困難或心率不整
3. 上下肢肌群疼痛或不適
※實驗期間需請您配合:
(1) 維持正常的飲食習慣和生活作息。
(2) 正式測驗前24小時不可從事劇烈運動、不可攝取含酒精及咖啡因的飲料或食物。 (3) 維持跆拳道品勢專項訓練，不得從事其他訓練課表。
(4) 測驗當日需在無肌肉疲勞以及充足睡眠休息的狀態下進行檢測。
※參與者的權利與義務:
(1) 本計畫負責人與執行機構將維護您在試驗過程中應得之權益。
(2) 參與者可拒絕參與實驗，並於實驗過程中可隨時退出實驗而不受任何限制，但請事 先告知計畫負責人。
(4) 本實驗所獲得之所有個人資料僅供本研究使用，且絕對保密。
(5) 本實驗完成實驗後，您將獲得參與者費用做為參與實驗計畫之酬勞 (實驗組新台幣3000元整；控制組新台幣1000元整)。
本研究需要您的參與合作，才能順利完成。您的健康情況已合乎參與本研究的要 求，如您願意參與本研究，請在本同意書的姓名欄內簽名，表示同意並願遵守參與者同 意書內所列之各項規定。
研究單位：國立臺灣師範大學 研 究 生：莊鈞凱
指導教授：何仁育 連絡電話：0922590851
【參與者聲明】
以上的資訊已經向我說明，我有機會詢問此計畫的有關問題，我已了解且同意參與 此項研究計畫，同意書副本已交付。若實驗期間有問題，我可與國立臺灣師範大學莊鈞 凱聯絡。
姓 名：
連絡電話：
填表日期：
附錄二
健康狀況調查表
本表旨在幫助您了解自身之健康狀況，並協助研究者決定在測驗前是否需要更進一 步的健康檢查，您若覺得下列問題牽扯到個人隱私不便回答，可以選擇不回答；但是若 您拒絕回答的問題對本測驗非常重要，您將無法參與此項研究。過去一年內，醫師或健 康檢查報告中是否有被告知疑似或發生下列情況：(請您在有、無、不確定空格中打ˇ) 有 無 不確定 1. 高血壓 □ □ □ 2. 心臟病 □ □ □ 3. 家族成員是否有人死於心臟方面疾病 □ □ □ 4. 貧血 □ □ □ 5. 糖尿病 □ □ □ 6. 心律不整 □ □ □ 7. 運動時，胸部是否曾經感受到不舒服、有壓迫感或疼痛 □ □ □ 8. 運動時，是否曾經心臟突然跳動很快或漏掉跳動 □ □ □ 9. 暈倒或失去知覺 □ □ □ 10. 上肢傷害 □ □ □ 11. 下肢傷害 □ □ □ 12. 有無吸菸習慣 □ □ □ 13. 是否有其他慢性疾病 □ □ □ 14. 過去一年間曾否住院 □ □ 為什麼?
姓 名：
填表日期：
附錄三
註：RT，阻力訓練 (resistance training) ；PT：增強式訓練 (plyometric training) ；RM：
反覆次數；組間休息 4 min；1-2 週運動間休息 1 min，3-8 週運動間休息 90 sec。
附錄四