【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1部Youtube影片,追蹤數超過2萬的網紅曾鈺成,也在其Youtube影片中提到,除了「堅持」之外,「促進」和「推動」也是在中國官方文件裏常見的詞語。動詞promote,就是促進或推動的意思,如promote recycling(推動循環再用),promote social fairness and justice(促進社會公平正義),promote world peace(促進...
promote同義詞 在 Ken's Portable Classroom Facebook 的最讚貼文
🔔 單字筆記最快九月中就會開放販售,請留言的學員隨時留意置頂貼文哦!
📰 今天我們來讀讀【華爾街日報】
🖐🏽 五分鐘來關心國際時事— 台灣 🇹🇼
📰 Taiwan to Ease Limits on American Pork and Beef, Smoothing Path for Trade Talks
U.S. officials have long regarded the restrictions as the main barrier to closer trade links with Taiwan
📌 這篇文章是關於台灣重要且富爭議的決定,它跟減輕 (ease) 進口美國豬肉和牛肉 (American pork and beef) 的限制 (limit/restriction) 有關,但它也牽涉到更重要的議題:貿易談判 (trade talks) 以及貿易聯繫 (trade link)。smooth the path (鋪路),在文章中有轉化修辭的作用,在新聞寫作很常見。
HONG KONG—Taiwanese President Tsai Ing-wen said she would ease restrictions on imports of U.S. beef and pork, clearing the biggest obstacle to free-trade talks with Washington.
At a televised news briefing Friday, Ms. Tsai said she had instructed her government to ease regulations to allow imports of American pork containing trace amounts of an animal-feed additive used by some U.S. farms, as well as U.S. beef products from cattle age 30 months and older.
📌 文章第一段復述標題和副標題的主要内容。值得注意的是,副標題的barrier在這裡換成了obstacle,這也是常見的修辭方法。文章第二段提供更多的細節,trace amount 就是微量,animal-feed additive 是動物飼料添加劑。
Secretary of State Mike Pompeo said in a tweet on Friday the U.S. welcomes Taiwan’s decision to lift restrictions on imports of American pork and beef. “This move opens the door for even deeper economic and trade cooperation,” he said.
U.S. officials have long regarded these restrictions as the main barrier to closer trade links with Taiwan, which had resisted calls to ease such curbs citing concerns over food safety and opposition from the island’s own pig-farming industry. Ms. Tsai said her decision would be implemented in a way that addresses both issues.
📌 這兩段是關於美國政府的回應。第一段引述國務卿 (Secretary of State) 的推特 (tweet)。台灣的決定 (decision) 為更深入的經濟和貿易合作 (deeper economic and trade cooperation) 打開大門 (open the door)。第二段解釋對豬肉和牛肉的限制跟貿易聯繫之關係。curb是restriction的同義詞。address issues (處理問題) ,是新聞寫作常見用語。
The announcement came about two weeks after Ms. Tsai said she wanted to start talks on a free-trade agreement with the U.S., a key unofficial ally and a major trading partner for the island democracy. Her pursuit of closer trade links is part of an effort to strengthen ties with Washington and resist coercion from China, Taiwan’s largest trading partner and whose ruling Communist Party claims the island as its territory.
Taiwanese officials “believe that opening up further to U.S. pork and beef imports at the present time is a decision in line with overall national interests and strategic-development goals for the future,” Ms. Tsai said.
“This is also a decision that can promote Taiwan-U.S. relations.”
📌 這三段提供這次決定的背景,從希望開展自由貿易協議 (free-trade agreement) 的談判到加強 (strengthen) 與華盛頓 (Washington,引申到美國政府) 的聯繫以抗衡中國的強迫 (coercion)。當中提到整體國家利益 (overall national interests) 和策略發展目的 (strategic-development goals)。
Ms. Tsai said the timing of her decision was driven by a desire to secure Taiwan’s economic future by playing an influential role in the restructuring of global supply chains caused by the Covid-19 pandemic.
📌 這段補充說,決定的時機 (timing) 是源於穩固台灣的經濟未來 (secure Taiwan’s economic future),play an influential role (扮演有影響力的角色),restructuring (重組) 和 global supply chain (全球供應鏈) 都是關鍵詞。
未完待續...
📰 全文請至
https://reurl.cc/ygQAOq
📰 作者
Chun Han Wong
📰 訂閱請至
https://bit.ly/3j82Q3W
💁🏻♂️ 每日多了解一些國際時事,豐富您的世界觀,邊看新聞邊學英語,語言能力更上一層樓!
👇🏻底下點👍 + 留言 + 分享👇🏻
#拓展國際視野來抽世界明信片
🎊上則貼文中獎名單
📮林泰迪
📮柳小甄
📮莊宗和
(請私訊您的真實姓名 + 電話+地址,之前得過明信片的學員請告知國家,避免重複)
🎁 領獎期限: 09/06 20:00
promote同義詞 在 曾鈺成 Youtube 的精選貼文
除了「堅持」之外,「促進」和「推動」也是在中國官方文件裏常見的詞語。動詞promote,就是促進或推動的意思,如promote recycling(推動循環再用),promote social fairness and justice(促進社會公平正義),promote world peace(促進 ...
![post-title](https://i.ytimg.com/vi/8yKgLcor2u8/hqdefault.jpg)