Transcript 1.1肌力訓練Strength as a priority_2016 翻譯x

Strength as a Priority
訓練的首要目標:力量
What is Strength
力量是什麼?
• Strength is an ability to produce force
肌力是產生力量的能力
• A little force >>>>>>>>>>>>>>>> A lot of force
• EVERY movement you make requires the
application of force 生活中的一舉一動都會有力量的產生
Understanding Strength
• Strength is the ability to produce FORCE
肌力是產生力量的能力
• The rate at which force is produced will create
產生力量的同時也會有動作速度的產生
VELOCITY
• The combination of FORCE and VELOCITY
dictate POWER output
而力量與速度的結合就是爆發力輸出
Force
當正確施展力氣時，則會產生動作
• Force is a characteristic of strength and when
applied appropriately produces movement
最大力量是指運動員能施展的最大力量。(不把時
間因素考慮進去)-通常需要四秒抵達最大力量
• Peak Force is the greatest amount of force an
athlete can produce (regardless of time)
– Usually takes 4 seconds to reach max force
• The application of FORCE will result in a Rate
of Force Development (RFD)
當力量與時間同時一起看的話，會出現發力
率。
Rate of Force Development
• Rate of force development may be critical to
athletic performance 發力率對於運動表現非常關鍵
• Directly related to accelerating an object
與使一個物體的加速有直接的關聯
RFD has important time
intervals for sport
各運動看的發力率不同
• 50ms related to
striking sports
技擊類需要看50
毫秒的發力率
– Taekwondo
• 95-100ms related to
ground contact time
– Sprinting in all sports
• 250ms related to
jumping ability
– Basketball
– Volleyball
跳躍能力則是250毫秒的發
力率
95-100毫秒發力
率則是與地板接
觸時間有關
Rate of Force Development
發力率的發展
• Time intervals are important 時間間隔對發力率來說非常
重要
• Example:
舉例:
A、B一起衝刺,A於95毫秒時產生200kg的
• Sprinting
力,B於95毫秒時產生190kg的力,其他條件相
– All things equal
同的情況下,A將獲得勝利。
• Athlete A produces 200kg in 95ms
• Athlete B produces 190kg in 95ms
• ATHLETE A WINS!!!
Rate of Force Development
(RFD)
Peak Force
Person A
Force (N)
Person B
0
50
100
250
300
Time (ms)
350
400
450
Velocity
• Velocity is a directly related to rate of force
development
• Measured as m/s
速度與發力率的發展有直接
的關係,單位為公尺/秒
Power
• Power= Force X Velocity 爆發力=力量X速度,單位為
瓦特
• Measured in watts
• Peak Power
最大爆發力對所有運動來說都有參考價值,平均爆發
– Most sports
力則是對於耐力運動比較重要。
• Average Power
– Endurance sports
• Power has been considered one of the most
important characteristics in sport
爆發力被認為是所有運動中最重要的腳色。
Force X Velocity = Power
• To improve power you need to increase force or
increase velocity 增加爆發力的方式有增加力量或是增加速度
• 2400n X 1.95m/s =4680watts – heavy squat
• 2100n X 2.23m/s = 4680watts – heavy clean
• 1800n X 2.6m/s = 4680watts – vertical jump
力量
X 速度
= 爆發力
-
測驗項目
• A movement that is heavy and slow could have
the same power as a movement that is light and
fast
重量大且緩辦的動作產生的爆發力
輸出可能與輕但是快的動作一樣。
Developing Strength is
one form of
Power Training
發展力量也是爆發力訓練的一個環節
Velocity of muscle contraction
has a limit
• Two reasons
• ATP disassociation
• Neuron repolarization
肌肉收縮的速度有極限
原因為二:
ATP分解、神經元再極化
,以上兩者都受到基因影響。
Genetic
• Don’t need to memorize just realize that at
some point the muscle will not contract any
*這裡的重點在於肌肉收縮速度有所限
faster
制而無法更快的收縮*
The ability to produce FORCE
(Strength)
• If velocity is limited how do we increase
那如上述所說速度受到限制,我們應該如
power?
何增加爆發力呢?!
• Force X Velocity = Power
• The ability to produce force can continue to
improve over many decades with
appropriate training
透過適當的訓練可以讓產生力量的能力持續增長
Why does strength need to be the first
priority? 為何會最優先考慮力量呢?
• A given load would represent a smaller
percent of your maximal strength and make it
easier to accelerate the load
– Example
負荷代表的是最大力量的百分比,而可以較輕易地加速背
負的負荷。
• With greater strength there are typically more
fast twitch muscle fibers
• Getting stronger also improves neuromuscular
efficiency
• 通常越大的力量代表擁有越多的快縮肌纖維
• 當越加的強壯時也代表增加了神經肌肉間的
效率
The GREAT DEBATE:
What equipment do you use to
develop strength?
Dumbbells
?
大哉問:什麼器材是發展力
量的最好方式?
TRX?
Unilateral?
Barbells?
Vertical?
Bilateral?
Kettlebells
?
Horizontal?
The great debate is over!!!
解答:舉重
How do we increase strength with the
barbell and weight training?
• Muscle hypertrophy
要如何使用槓鈴及舉重來增加力量呢?
– Make the muscle bigger
• Neuromuscular adaptations
– Neuromuscular efficiency
– Able to control movements with greater speed
and accuracy
• 肌肥大-使肌肉截面積增加
• 神經肌肉的適應
-神經肌肉的效率
-能夠用快的速度及更高的準確性
去控制動作
Hypertrophy Training
肌肥大訓練
• Tension
– Weight on the bar
• Range of Motion
– Distance traveled
• Total volume of work
– Sets X Reps X Weight
• 張力
-所背負的負荷重
• 活動範圍
-完成一個動作所需的位移
• 總訓練量
-組數X次數X重量
Tension
張力
• A heavier weight on the bar produces more
越重的負荷會產生更大的張力
tension
Range of Motion
動作活動範圍
• A greater ROM will stimulate greater
hypertrophy
越大的動作活動範圍會刺激更好的肌肥大效
果
Total Volume
總訓練量
• More repetitions in a workout leads to greater
其他條件相等的情況下,越多的次數
hypertrophy
會有越好的肌肥大效果。
• 3 sets of 10 reps – more hypertrophy
• 3 sets of 5 reps – less hypertrophy
• 3 sets of 3 reps – less hypertrophy
Neuromuscular Adaptations
神經肌肉適應
• Heavy Load
– Increases the number of muscle fibers during
大重量
movement
-能夠增加肌纖維的徵召
• Speed of the movement
– Increases muscular control
– Increases the number of muscle fibers during
movement
動作速度
-增加肌肉的控制能力
-增加肌纖維的徵召
Heavy Loads
• Henneman's Size Principle
Speed of Movement
動作的速度
• Snatch and Clean Variations require the bar to
move fast but in a controlled movement
抓舉及上搏變化式需要在可控制得情況下讓槓
鈴移動越快越好
How strong is strong enough?
力量多大才可以說是真正的強壯呢?!
• Some research and practical experience
suggests a back squat of 2 times body weight
is appropriate but this is sport dependent
• Endurance athlete: 1.5-1.8 X bodyweight
• Team sport athletes: 1.8- 2.2 X bodyweight
• Weightlifters: 2.5+ X bodyweight
• 有些研究認為深蹲應為自身體重的兩倍,但這又須根據各
運動需求而有所不同
• 耐力型運動員:1.5-1.8倍體重
• 團隊運動員:1.8-2.2倍體重
• 舉重選手:2.5倍體重
Take home message!
• The primary method of strength development
should involve ground based, multiple joint,
bilateral, barbell exercises
– All Squats
– Cleans and Snatches
– Deadlifts and Rows
– All Presses
力量發展的主要訓練應為在平面上、多
關節、雙邊、槓鈴的訓練。
-深蹲
-奧林匹克舉重
-硬舉及划船
-所有的推類動作
• Assistance exercises can include dumbbells
and single-leg movements
輔助動作可以包含啞鈴及單腳的
動作。
Possible Injury Prevention
傷害風險預防
• Stronger athletes are able to handle more
force
• This means stronger athletes may be more
injury resistant at all joints:
– Elbows
– Shoulders
– Low Back
– Hips
– Knees
強壯的運動員能夠掌控更大的力量,這也代表強壯
的運動員的關節有更低的傷害風險。
Common Misconceptions
常見的錯誤
• Balance Training
• Power training only
• Training for hypertrophy, strength, and power
at the same time
• 平衡訓練
• 只採用爆發力訓練
• 在同一個階段卻有不同的訓練目標
Balance Training
• The ability to balance requires high and fast
維持平衡的能力需要快巧高的力量
forces
• Balance training uses small and fast forces
平衡訓練則是只使用快但小的力量
• Training in unstable environment does not
transfer to a stable environment
在不穩固的環境下的訓練結果無法轉
移到穩固的環境
Balance Training
• Unless your sport competes on a BOSU ball or
wobble board, you should not train on these
除非你的運動項目就是在抗力球上進行,否則不該
objects
使用這種訓練
• Balance training is an effective tool in
rehabilitation, leave it there!
平衡訓練在復健上是非常有效用的工具,就讓他
留在復健的領域就好吧!
Power Training Only
只使用爆發力訓練
• Remember strength is the primary factor
influencing force production and velocity
記住:力量是影響肌力及速度產生的主要
因素。
• Without strength you cannot be powerful
沒有了力量,不可能會有爆發力
• Strength first, then power movements
應先培養力量,而後再訓練爆發力
• Strength is the foundation of all fitness qualities
力量是所有身體素質的基礎
Strength Training First
先使用力量訓練
Peak Force
Force (N)
Person A: after
several months
of Strength
Training
Person A
0
50
100
250
300
Time (ms)
350
400
450
Velocity Training Only
只使用爆發力訓練
Peak Force
Force (N)
Person A: after
several months
of Power
Training
Person A
0
50
100
250
300
Time (ms)
350
400
450
Training everything at once
• Training every characteristic (hypertrophy,
strength, max strength/power) at the same
time will limit development of all
在同一階段訓練所有目標(肌肥大、力量、
characteristics.
最大力量)將會導致所有的目標發展都受到
限制,以下為錯誤示範:
• Example: (do not do this)
• Monday
3x10
Hypertrophy
• Wednesday 3x5
Strength
• Friday
3x3
Max Strength/Power
Summary
• Getting strong first improves
– Force production
– Velocity
– Power
– Neuromuscular efficiency/control
先發展力量將能增加
– Balance
-力量輸出
-速度
– Possibly injury resistance -爆發力
-神經肌肉效率/動作控制能力
-平衡
-預防受傷的能力
Any Questions?