深蹲跳 Squat Jump

增強式訓練對深蹲跳有大且一致的效果, I²=0.5%)。純同心收縮動作，適合發展起始爆發力 Plyometric training shows large, consistent effects on SJ (g=0.86, I²=0.5%). Pure concentric action good for starting strength

輕負荷（40% 1RM）與重負荷（80% 1RM）效果相當，但 RPE 顯著較低。速度主導的動作，40% 1RM 在 24 小時後改善峰值速度。 Light load (40% 1RM) equals heavy load (80% 1RM) effectiveness but with significantly lower RPE. Velocity-dominant exercise, 40% 1RM improved peak velocity at 24h.

飛輪深蹲研究顯示離心超負荷可增強爆發力。深蹲動作模式最接近垂直跳躍等爆發力動作。 Flywheel squat studies show eccentric overload enhances power. Squat pattern most closely mimics vertical jumping and explosive movements.