【力量訓練的「訓練量」該如何設定?】
跑者的訓練量俗稱「跑量」,單位是「公里」,所以月跑量三百是指一個月總訓練距離300公里。在力量訓練圈的「訓練量」(Training Volume)常是「總反覆次數」 (Total Repetition)的同義詞;而「月總量」就是指一個月的總反覆次數,像我們會建議初跑者的月跑量最好不要超過100公里一樣,在做重訓時,有沒有一個區間可以讓大家參考呢?下面是《The System》的作者群建議:
#以下為譯文:
以剛接觸訓練的新手來說,月總量最好從750次(總反覆次數)開始;而菁英運動員的上限設在1,600次。在前蘇聯時代,我們親眼看到他們運動員以更高的月總量進行訓練。然而,我們後來也發現這跟他們使用加強運動表現的補給品有關,那使運動員能更快恢復。
總反覆次數是指在單一個週期中(這裡是指中週期)所有基本力量動作重複次數的總合。因此總反覆次數750的意思是在不同的訓練強度與動作中總共累計的次數,但這個數字不包括輔助訓練的動作。
從帳面上來看,750這個數字分配到一個月十二到十六次課表當中,看起來似乎很小,但我們這們所定的750這個數字比較像是「基本量」,而非下限,如果總反覆次數低於750下,就不會為運動員的成長帶來實質的影響。表 4.14 中的數值並不是意味著高水平或菁英運動員在四週內的總反覆次數永遠不會有低於1,000次情況發生,那只是維持成長的基本量。對運動員的恢復能力影響最大的是訓練量,因此這些範圍中比較需要注意的是上限的數值。若月總量超過上限值,恢復能力將快速到受到侵害,而且侵害的速度比任何其他因素都快。
一位菁英水準的運動員可以在一個月的時間裡完成1,000次以下的訓練,就算在恢復期也經常發生。然而,訓練新手若超過1,000次的上限,大都要承擔受傷或嚴重過度訓練的風險。
許多教練擔心他們的運動員練不夠,所以無法有效獲得力量和爆發力的進步。他們不想因為目標定得太低而有所保留,這讓他們感覺是「浪費」了一個月的訓練時間。剛開始採用這個方法來訓練時有這種感覺很自然,我們系統中的每一位教練也都曾經歷過相同的掙扎。
美國的力量教練已經把「訓練要用盡全力」當作一種信念,訓練完還有餘力好像就會覺得不夠認真。但請相信我們。我們說的方法很少失敗,也幾乎沒有過度訓練的風險,這些區間已被證明能最有效地幫助運動員進步。
在調整運動員的訓練量時,需要考慮到他們的技巧、經驗、過去的醫療史、訓練史、性別、實際年齡與訓練年齡。
我們過去的慘痛教訓可以讓你少走許多彎路。當你在訓練量的拿捏上猶豫不決時,原則是寧少勿多。寧可因量太少沒進步,也不要犯下過量訓練的錯誤。
總訓練量不包括輔助訓練或是特別針對「局部效果」的練習次數。那些動作主要是為了強化特定肌肉或是使全身力量動作能做得更好的輔助性訓練,所以我們不會把它們算在總訓練量中。
最受我們重視的力量訓練動作不只對身體的負擔很大,技術要求也很高;正因如此,我們才會嚴格限制訓練量。
雖然輔助訓練不會被計算在總訓練量裡,但你不要因此失控,開始加練很多你想練的輔助動作。永遠記住:效率第一。
#原文如下
The absolute floor of volume for a novice athlete is 750 total exercise repetitions per month, and the ceiling for the elite athlete is 1,600 total reps. During our time in the former Soviet Republics, we witnessed athletes performing even higher monthly training volumes. However, as we found later, that was often with the benefit of performance-enhancing substances that allowed for more rapid recovery.
In a single cycle, the total number of repetitions pertains to all exercises performed in the key movements. This means 750 total repetitions are spread between the different exercises among the range of training intensities we want to emphasize.
On the surface, these can seem like small numbers when we consider they may be spread out over 12 to 16 training sessions. That 750-rep total is really more like the basement rather than the floor of total volume—any less than 750 will not budge the needle on gains. That does not mean advanced or elite-level athletes will not have cycles that dip below 1,000 reps. These ranges should be more prescriptive of the ceiling of higher volumes to avoid exceeding. Pushing monthly volume beyond these ranges erodes recovery more rapidly than any other factor.
An elite-level athlete can use a month with a total volume of under 1,000 reps, as will often be the case when returning to training. However, a novice athlete can rarely exceed the 1,000-rep ceiling without risking an injury or a significant overtraining effect.
Many coaches worry their athletes will not do enough work to promote gains in strength and power. They do not want to “waste” a month by aiming too low on total volume and leaving some gains in the tank. That is a natural feeling when adopting this method, and each of us went through the same mental struggle.
Strength coaches in America are not hard-wired to accept less than maximum. However, trust us when we say that without fail, these ranges have proven to be the most effective in generating progress with almost no risk of overtraining.
Fine-tuning where your athletes fall in a volume range takes skill, experience, and consideration of their medical and training history, biological and training age, and gender.
The bloody trail of our mistakes can save you a lot of added stress: When in doubt, it is always better to err on the side of less volume than too much.
The total volume number does not include accessory work or exercises of “local effect.” Those exercises are more targeted muscle strengthening or exercises to support the main movements.
We are mainly concerned about the most physically taxing exercises that demand more of an athlete’s attention to technique—hence, the volume restrictions.
Although the accessory work is not included in the volume calculations, you still cannot go wild, adding as much as you want. Always remember this: efficiency first.
(以上摘錄自原文第132~133)
--
若有發現翻譯不到位或有問題的地方,非常歡迎也希望各界指正!
同時也有9部Youtube影片,追蹤數超過3萬的網紅簡少年,也在其Youtube影片中提到,#正緣 #真愛 #turelove 月老恩緣,何時出現!? 這一課教大家如何找到你的真命天子,如果你覺得一直都找不到真愛,那麼你就有可能是誤解了正緣的意思了,而且很多人都其實不會看愛情線,上完這一課,讓你人知道愛情線原來要這樣看。 我是簡少年,人稱 新創科技圈的國師 是互聯網創業者,也是專業命理看...
「as below意思」的推薦目錄:
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- 關於as below意思 在 楊遠壕 Facebook 的最佳貼文
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- 關於as below意思 在 酒意思 SIP WITH JOYCE Youtube 的最讚貼文
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as below意思 在 楊遠壕 Facebook 的最佳貼文
—電影分享—
最近很常看以前最不想看的電影類型-恐怖片!!!
今天想跟大家分享我看完「忐忑」這部2014年上映的電影心得。
這部電影的英文名字叫作「As above, so below」,中文被台灣翻譯為「忐忑」,就字面上的意思來看的話,與劇情的相關性或許沒有忐忑二字本身意會出來的感覺來得多。
劇情說著幾位考古學家為了要尋找地下寶藏,偷偷潛入巴黎的地下墓穴,一路上的爭執直到尋獲寶藏最後卻又為了生命放棄到手的寶「葬」。
為了要逃出墓穴,慢慢意識到原來這一切都是down then up,也或許我該說AS ABOVE SO BELOW!!!!!
沒有生命,再多的財富也是枉然。
同理,給自己一個珍惜當下的機會,好好享受生命,當下和生命一樣可貴。
#忐忑
#asabovesobelow
as below意思 在 Eric's English Lounge Facebook 的最佳貼文
母語者比較不會用英文溝通?
Wut...?
★★★★★★★★★★★★
When it comes to communicating in English with an international audience, native speakers don’t always do so well.
若要以「英語」與國際聽眾進行交流,母語者未必能與非母語者進行有效地溝通。
Sometimes, such inability to accommodate non-native speakers can lead to substantial financial losses for multinational companies.
有時,無法考量非母語者的溝通需求,可能會使跨國公司蒙受巨大的經濟損失。
★★★★★★★★★★★★
《NPR》報導:
Picture this: A group of nonnative English speakers is in a room. There are people from Germany, Singapore, South Korea, Nigeria and France. They're having a great time speaking to each other in English, and communication is smooth.
•picture(v.) 想像,設想
•have a great time doing sth 做某事很開心
•smooth 順利的,流暢的
想像一下:一群母語非英語的人同在一個房間裡。有來自德國、新加坡、韓國、奈及利亞以及法國的人。他們開心地以英語交談,而整體的溝通也相當流暢。
ᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯ
And then an American walks into the room. The American speaks quickly, using esoteric jargon ("let's take a holistic approach") and sports idioms ("you hit it out of the park!"). And the conversation trickles to a halt.
•esoteric 極不尋常的;只有少數人(尤指內行)才懂的;限於小圈子的
•jargon 行話,行業術語
•a holistic approach 全面性的方法 ; 完整取向、全方位取向
•sports idioms 體育相關的成語,慣用語
•trickle to a halt 遂逐漸停止
•trickle 從…向下滴(或淌)
*hit/knock the ball out of the park 字面上的意思是「把球打出棒球場」,慣用語的意思則是「某事做的非常好,令人驚艷」。
結果,有個美國人走進房間。這位美國人說話很快,使用少數人才懂的的術語(「讓我們採用整全的方式」)以及與體育相關的成語(「你把球打出了公園!*」)。整場談話遂逐漸停止。
ᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯ
Decades of research shows that when a native English speaker enters a conversation among nonnative speakers, understanding goes down. Global communication specialist Heather Hansen tells us that's because the native speaker doesn't know how to do what nonnative speakers do naturally: speak in ways that are accessible to everyone, using simple words and phrases.
•communication specialist 溝通專家
•accessible 可以理解的;易懂的
數十年的研究表明,當母語為英語的人參與非母語者之間的談話時,理解力會下降。全球溝通專家 Heather Hansen 告訴我們,這是因為母語者無法自然地以非母語者的方式來溝通:以大家都能接受的方式交談——使用簡單的詞彙與片語。
ᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯ
And yet, as Hansen points out, this more accessible way of speaking is often called "bad English." There are whole industries devoted to "correcting" English that doesn't sound like it came from a native British or American speaker. …It turns out that these definitions of "good" and "bad" English may be counterproductive if our goal is to communicate as effectively as possible.
•point sth out 指出
•turn out …地發生(或發展);結果是(尤指出乎意料的結果)
•counterproductive 産生相反效果的;産生相反作用的;事與願違的,適得其反的
惟正如 Hansen 所指出,這種所謂更容易理解的說話方式,通常被稱為「破英語」。也有行業致力於「糾正」那些聽起來不像英國或美國母語者的英語。⋯⋯事實證明,如果我們的目標是盡可能地有效交流,那麼這些對「好」英語與「壞」英語的定義可能會適得其反。
ᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯᕯ
A balance needs to be struck. There is also a clear difference between helping students improve their English in a classroom and being overly judgmental in a business meeting (or on the Internet ><).
就我個人而言,我認為在這種情況下需探求一個平衡點。在課堂上幫助他人提高英語能力,以及在國際商務會議(或網路上)中過於苛刻,這兩者顯然有極大的區別。
However, if the goal is to communicate effectively with an international audience, native speakers could be more accommodating. At least, that's the view taken by the articles below.
但以下文章認為,若母語者的目標是有效地溝通,那麼在以英語與國際聽眾交流時,母語者應表現得更加隨和。
*accommodating 樂於助人的;與人方便的;通融的
完整NPR報導:https://n.pr/3y6g9IM
BBC相關報導:https://bbc.in/3h5MkCy
★★★★★★★★★★★★
圖片出處: https://bit.ly/3x2lr7X
as below意思 在 簡少年 Youtube 的最讚貼文
#正緣 #真愛 #turelove
月老恩緣,何時出現!?
這一課教大家如何找到你的真命天子,如果你覺得一直都找不到真愛,那麼你就有可能是誤解了正緣的意思了,而且很多人都其實不會看愛情線,上完這一課,讓你人知道愛情線原來要這樣看。
我是簡少年,人稱 新創科技圈的國師
是互聯網創業者,也是專業命理看相風水師
我創立了桃桃喜
歡迎至官網體驗超高準度測算
https://taotaoxi.net
或是參與面相課程
https://course.taotaoxi.net/programs
#fortunetelling #ChineseAstrology #Palm reader
▶ CREW
出品░░░░░░░░░░░░░░
░░░░░敢不敢娛樂░░░░░
YouTube影片合作聯繫
敢不敢娛樂
claire@dare.tw
line: @063zumet
The Function of Palmistry
Simply put, palmistry is the art of analyzing the physical features of the hands to interpret personality characteristics and predict future happenings. Chiromancy analyses are time-honored: Just as our ancient ancestors gazed into the night sky and created powerful correspondences between the movements of the planets and events here on Earth, palm readers observe how the hand's attributes connect to greater themes. Occult traditions are based on the esoteric axiom "As above, so below," and within palmistry, the palm is accordingly seen as a microcosm of the universe.
![post-title](https://i.ytimg.com/vi/4IgALKboD_Q/hqdefault.jpg)
as below意思 在 酒意思 SIP WITH JOYCE Youtube 的最佳貼文
各位觀眾,酒意思Sip with Joyce 的短視頻已來到第8集囉!
這集,我請到了Chumami 辣椒油的共同創辦人,Jessica 朱,來為我們示範一道對她來說極具意義的菜:辣炒茄汁明蝦。那麼,能與辣炒茄汁明蝦搭配的葡萄酒又有哪些呢?趕快到酒意思Sip with Joyce 的Youtube 頻道一探究竟吧!
特別感謝 Jessica 的熱情參與,為我們示範為辣炒茄汁明蝦這道菜。想要多瞭解 Jessica 及對 Chumami 辣椒油有興趣的朋友,歡迎到 Jessica 的IG @jessicachews 及 Chumami 辣椒油的官方網站瞧一瞧喔!
Jessica's IG: https://www.instagram.com/jessicachews/
Chumami 辣椒油: https://chumamichilioil.com/
想要找更多、更精采有趣的餐酒搭配請至 酒意思 Sip with Joyce
網站: https://www.sipwithjoyce.com/
臉書:https://www.facebook.com/sipwithjoyce
IG: @joyce_foodnwine | https://www.instagram.com/joyce_foodnwine/
======
Hello everyone, 酒意思Sip with Joyce’s 8th food and wine pairing video is up!
In this video, I’m so honored to have Jessica Chu, co-founder of Chumami Chili Oil, join me and show us how to make Spicy Tomato Prawns, a family recipe that has been passed down from generation to generation. As usual, I will share my wine pairing suggestions to pair with this dish.
Thanks Jessica for joining me on this project. If you like to find out more about Jessica and Chumami Chili Oil, don't forget to clink the link below.
Jessica Chu: https://www.instagram.com/jessicachews/
Chumami Chili Oil: https://chumamichilioil.com/
Looking for more food and wine pairing ideas, please visit 酒意思(Joyisi) Sip with Joyce
Website: https://www.sipwithjoyce.com/
Facebook:https://www.facebook.com/sipwithjoyce
Instagram: @joyce_foodnwine | https://www.instagram.com/joyce_foodnwine/
![post-title](https://i.ytimg.com/vi/8YssDY8AzFg/hqdefault.jpg)
as below意思 在 酒意思 SIP WITH JOYCE Youtube 的最讚貼文
新年快樂,大家!
年節期間,酒意思 Sip with Joyce 特別推出年菜餐酒搭配短視頻。這集,終於請到了深居幕後的大廚(我先生)來為我們示範這道年菜料理:什錦菜。知道了什錦菜怎麼做,怎麼可以不說說什錦菜可以搭配的葡萄酒呢?想看大廚上菜的,千萬別走開,讓我們繼續看下去.....
究竟什麼樣的葡萄酒能和什錦菜刻畫最完美的餐搭呢?快到 酒意思 Sip with Joyce 的網站來尋找解答吧!
https://www.sipwithjoyce.com/food-wine-pairing/lunar-new-year-food-and-wine-pairing-sparkling-pinot-noir-ros-and-vegetable-medley-
食譜連結:
https://www.sipwithjoyce.com/food-wine-pairing-videos/pairing-wine-with-vegetable-medley
想要找更多、更精采有趣的餐酒搭配請至 酒意思 Sip with Joyce
網站:https://www.sipwithjoyce.com/
臉書:https://www.facebook.com/sipwithjoyce
IG: @joyce_foodnwine | https://www.instagram.com/joyce_foodnwine/
======
Happy Lunar New Year, everyone!
The celebration of the Lunar New Year will last till the 15th of January of the Lunar calendar. In order to celebrate LNY, my husband, Bruce, will show us how to cook Vegetable Medley, a traditional dish that people would have during Lunar New Year. As usual, I will give recommendations on how to pair wine with this dish. So sit tight, take the journey with us and wish you all a happy Year of Ox.
To find out which wine goes with Vegetable Medley the most, please visit my blog post below.
https://www.sipwithjoyce.com/food-wine-pairing/lunar-new-year-food-and-wine-pairing-sparkling-pinot-noir-ros-and-vegetable-medley-
Recipe:
https://www.sipwithjoyce.com/food-wine-pairing-videos/pairing-wine-with-vegetable-medley
Looking for more food and wine pairing ideas, please visit 酒意思(Joyisi) Sip with Joyce
Website: https://www.sipwithjoyce.com/
Facebook: https://www.facebook.com/sipwithjoyce
Instagram: @joyce_foodnwine | https://www.instagram.com/joyce_foodnwine/
![post-title](https://i.ytimg.com/vi/C6Pa837f6dw/hqdefault.jpg)
as below意思 在 Roddy Ricch - Down Below 中文翻譯lyrics - YouTube 的推薦與評價
![影片讀取中](/images/youtube.png)
1:12911是Porsche的跑車,也是是美國的緊急電話,和台灣的110/119一樣*3:14Scott Storch是本曲的製作人之一原 ... ... <看更多>
as below意思 在 每日英語- as below / as follow 的below / follow 加唔加的"s"... 的推薦與評價
-至於as follows,原來是as it follows 的意思。 所以,follows 是因前面省略的it 而須加上“s”。 ... No photo description available. ... 我係香港人!我愛香港! ... <看更多>