散手運動屬於中華武術特色之對抗性運動，它具有高強度的攻防實戰與激烈的雙人對抗技擊性運動，比賽以單淘汰方式為主，並依體重區分量級。每場比賽採三局二勝制，一局淨賽為二分鐘，局間休息為一分鐘，總競賽時間為六分鐘。散手比賽中運動員最大心跳率百分比可達94%，平均心跳率為187.42±12.84次分，平均攻擊時間為92.47秒/場，平均纏抱時間為65.33秒/場。比賽時因受競賽規則約制，其能量來源係以無氧與乳酸系統為主，有氧耐力為輔。其心理特質、肌力及體能素質亦為影響表現之重要因素。周密精確的肌力與體能訓練計畫有利於提高訓練效果，俾利形成一套有效的訓練管理系統。本文目的旨在針對於散手競技特徵，配合國外年度賽程而擬定緊密周詳之肌力與體能訓練之年度計畫表，希望藉由科學之訓練計畫，促使訓練系統化、漸進化，進而引導調整運動員顛峰表現之能力，發揮比賽潛能，創造佳績。
San-Shou is a kind of weight-class combat exercise of Chinese martial arts. It is a violent pair competed exercise and to have high intensity to attack and to guard against. The competition concludes a two-set with each set a 3-minute period and it is an anaerobolic and aerobolic metabolism in nature. Studies indicated that the physiological characteristics of San Shou competition include percent of maximal heart rate can reach 94% and average heart rate may reach up to 187.42±12.84 beat/min. Three fore, strength and physical training program is benefit to facilitate training efficiency. The purpose of this study was to match up international competition to construct a complete strength and physical training periodization program. Focus on the compettion character of San shou. It is expected that this scientific training program may enhance athlete’s potential the competition.
