瞬發上搏 Power Clean

電路訓練中 30% 和 70% 1RM 的瞬發上搏都能改善峰值功率（無顯著差異），暗示肌肥大適應。短期（8週）和長期（10週）研究顯示持續改善。 Power clean at both 30% and 70% 1RM in circuit training improved peak power (no significant differences), suggesting hypertrophic adaptations. Both short-term (8 weeks) and long-term (10 weeks) studies show consistent improvements.

集群組結構（30秒組間休息）在高訓練量（3×9 @ 70% 1RM）下維持峰值速度和技術，適合耐力訓練。 Cluster set structure (30s inter-rep rest) maintained peak velocity and technique under high volume (3×9 @ 70% 1RM), suitable for endurance training.

個體化負荷處方顯著改善 1RM（CI: 1.2-5.7 kg），集群組（30秒組間休息）維持技術和速度。 Individualized load prescription significantly improved 1RM (CI: 1.2-5.7 kg), cluster sets (30s inter-rep rest) maintained technique and velocity.