【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)
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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2部Youtube影片,追蹤數超過361萬的網紅Dan Lok,也在其Youtube影片中提到,It doesn't matter how great of an email copywriter you are if no one reads your email! Here are 3 reasons people aren't reading your emails, and what ...
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effective demand 在 一二三渡辺 Youtube 的最佳貼文
Yamaha Motor Co., Ltd. and YZF1000R ThunderAce (are Sanda ace who doesn't Waizettoef it) are motorcycles that YAMAHA MOTOR was manufacturing for overseas export. Sanda ace's pet name was named.
It appears as a restyling version of FZR1000 that was the flagship of this company 1996 and till then. It differs from the form of a straight line keynote of FZR, and it has peculiar externals that multiuse the curve. It was CBR900RR of HONDA to be made to a rival at that time.
The engine was assumed to be a complete new design 35 times about the EXUP adoption excluding the crankcase as well as FZR though was 4 inclining forward water-cooled DOHC5 valve series cylinders. "YZF" that is works racer's name follows the dimension of YZF750SP that is the race base car of this company by crown, the mainframe, and the chassis and is Can all new designs. A high movement the same as the aim was demonstrated by dryness with a light body of 198kg. Moreover, the front fork dares to adopt the Sata type. Because it was an easy riding position and delicate riding comfort, the evaluation as Haispedotsarar was also high as the super-sports car.
It was supported by the deep-rooted popularity, production was continued, and it ..model.. became a discontinuation at the end in 2001 though YZF-R1 that was able to be called a succession model on substance appeared in 1998, and the seat of the flagship was transferred.
The manufacturing sales were done from Honda Motor Co., Ltd. as a car general and on the market back though HONDA and RVF (Arlbief) were motorcycles equipped with four type cylinder of four water-cooled strokes V engine that the HONDA racing had developed, and it was developed at first as a vehicle only for the game.
RVF(NC35)
HONDA RVF400
HONDA RVF400
Ditto(side)
Ditto(side)
The last racer replica put on the market as succession model of VFR400(NC30) in January, 1994. Frames are the diamond frames of the character section structures of eyes of the new design, and engine and each part rigidity balance, etc. have been changed with NC30. It is structural of shape and the carburetor of the exhaust of ..breathing in.. - port, is 1?3 velocity gear ratios, the front forks, the swing arms, and a rear suspension etc. have been changed by another. Moreover, it has the previous year's works RVF750 and the face of this shape, and RVF/RC45 of 750cc is development simultaneously. A formal car name (The manufacturer mark is an alias) is RVF and 400 that shows the displacement doesn't adhere. There is not the one to show the displacement in exterior even graphic with RVF though it is designed either. The perfection is high only in the racer replica end departure though the sales price has risen more than the vehicle of this class because gorgeous parts are treated, too. However, the cost that hangs in the functional component becomes shape of simplification of the exterior parts (Parts that were the acrylonitrile-butadiene-styrene resins so far are changed to the AES resin and painting is omitted), and it comes to be going to annoy the owner like the crack etc. done by discoloration and deterioration in the future.
A heat problem and poor maintenance, etc. that are the fates of horizontal putting V type engine have been succeeded as a fault. Moreover, the sparking plug is a special size and prices of parts are high. It becomes H4R type with special headlight shape, generality is a low, and quantities of light small dice (When a highly effective valve on the market is used as it is, wiring is burnt) by 35/30W.
There is a possibility that the engine stalls suddenly because the possibility that trouble occurs from the structure that heat shuts oneself up easily in Reguratorectifaia is high if it doesn't exchange it for the measures goods (with heat radiation fin).
The demand for RVF400 was especially higher than that of RVF/RC45 between the young generations
because of the insurance regime by the displacement in Britain.