Training Principles 訓練的原則

Why do we (as coaches), do what we do? 為何教練要給予運動員訓練 What is the purpose of making athletes train/ practice? INDUCE A STRESS (Stimulate) REMOVE THE STRESS (Adapt) Allow for recovery & adaptation Training is a multiple step process Athletes don’t get beBer from training; athletes get beBer when the stress is removed, during recovery-adaptation 運動員為何要接受訓練? -增加壓力(刺激) -移除壓力(適應) 訓練是一個多面向的過程 運動員不會在訓練當下變得更好, 會在壓力移除後,於恢復適應的 階段變得更好更強壯。

How much stress do we apply? 訓練時應該要給予多少的壓力? Stress is too small: Minimal or no training adaptation Stress is too large: Excessive fatigue, potential injury, or illness Stress is just the right amount: Optimal potential for improvement 當訓練刺激太小時: 訓練適應會無效或是最小化 當訓練刺激過大時: 會過度疲勞、提升受傷風險 當訓練刺激剛好時: 表現能有所進步

Typical Response after a Training Stress 訓練刺激後的適應過程 訓練完:疲勞 開始下一次訓練的最佳時機 恢復 適應 回到訓練前狀態

Application of training stress 訓練刺激的時機 Proper Application 較好的體能狀況 技術訓練 技術訓練 負荷高的訓練課 負荷高的訓練課 原來的體能狀況

Application of training stress Application of stress is too great or too often This causes fitness to decrease because there is a lack of time for recovery and adaptation 當刺激太過或是頻率太高時,因為缺少恢復適應時間而導致體能狀況下降

Basic Training Principles 訓練原則 Overload Specificity Variation 超負荷 特異性 變化性

Overload 超負荷 Overload- increase the stress placed on the body over a period of time Planning overload is more than sets and reps Requires long term commitment 超負荷-增加身上的負荷或是延長負荷的時間 -規劃超負荷的訓練不只是要考慮組數次數關係還需要長時間的規劃

Planning Overload Volume overload Sets and Reps Intensity overload 超負荷的規劃方法 Volume overload Sets and Reps – 3x3=9 – 3x5=15 – 3x10=30 The higher the repetitions, the higher amount of fatigue will be induced. 3 x 10 will cause more fatigue than 3x5 Intensity overload Back Squat 3x5 80kg 82kg 85kg Sets and Reps – 3x10=30 – 3x5=15 – 3x3=9 量的超負荷 強度超負荷 越高的訓練次數代表越高的疲勞累積

Overload does not need to be applied to every training session 超負荷不需要安排在每個訓練課裡 With a well trained athlete, Overload can be applied every other session. You can use Heavy Days (maximal) and Lighter (submaximal) days. With a beginner, Overload can be applied linearly (every session until stall of progress) 對於有經驗的運動員,超負荷可以安排在每個訓練課裡,並搭配輕與重的訓練日來區分負荷 對於初學者,超負荷可以線性安排 (安排於每個訓練課直到不在進步) This means, overload does not need to be applied linearly 但若以這樣的方法來看,超負荷也可以不用線性的安排

Planning Overload is more than Sets and Reps 超負荷的安排不只是組數與次數 Weekly overload Monthly overload Number of training • sessions/week Two sessions Three session Eight sessions Intensity Back Squat 3x5 Session 1 90kg Session 2 95kg Session 3 100kg Intensity One month 3x10 One month 3x5 One month 3x3 週超負荷 訓練課次數/週 -2次 -3次 -8次 強度 -深蹲 3X5 訓練課1 90kg 訓練課2 95kg 訓練課3 100kg 月超負荷 強度 -第一個月 3X10 -第二個月 3X5 -第三個月 3X3

Requires long term commitment and consistency Training is a process Requires long term commitment and consistency 訓練不能太短視近利,需要耐心毅力,注重的是長期的結果。

Why does strength training require long term consistency? 為何訓練應該要長期的毅力? Riding a bicycle Learn at a young age Stop riding for 30years Start riding again within hours you are riding like you did when you were a child Strength training does not work that way 就像騎腳踏車 -小時候開始學 -停滯30年 -之後再度開始騎車 -不用幾個小時的練習就可以找到小時候騎的感覺 訓練不會在當天或短期內就顯現效果

Muscle Response to Overload 肌肉對於超負荷的刺激反應 Inside the muscle Cytoplasmic increase in muscle glycogen Muscle fiber cross bridges Sarcoplasmic reticulum size Ca++ release Ca++ absorption -肌醣的細胞質會增加 -肌纖維會橫跨肌橋 -肌漿網的大小 -鈣離子的釋放 -鈣離子的吸收

Rapid gains are rarely best for athlete Peak Peak Peak Preparedness Length of time at peak is inversely related to rate of gain Final performance is inversely related to rate of gain 1.在頂峰的時間長度與增長的速率相反 2.最後的體能表現與增長的速率相反 Time

Specificity Training the demands of your sport Mechanically Kinetically 特異性 Training the demands of your sport Mechanically Similar movement Kinetically Similar force production Metabolically Similar energy system 照著運動的需求來規劃訓練 機械力學 -相似的動作 肌肉動力學 -相似的力量輸出 代謝 -相似的能量系統

Mechanical Specificity 動作機械力學特異性 Do pieces of the weightlifting movement match the movement patter used in the sport Most sports require “triple extension” Ankles Knees Triple extension Hips 舉重動作符合大多數運動的動作機械力學 大多數運動需要”三關節伸展” -腳踝 -膝蓋 -髖

Misconceptions 常見錯誤 Performing the exact movement with an overweight object or resistance Pitch velocity – throwing heavy balls Tennis serve – swinging a heavy racquet Kicking – kicking with a band attached to your leg 在特定的動作上加上阻力 -投球速度-丟有重量的球 -網球發球-揮較重的球拍 -踢擊-用彈力繩繫於腳上

Kinetic Specificity 動力學特異性 Time periods in weight lifting exercises should be similar to sport 50ms – striking an object 90-100ms – ground contact time in sprinting 250ms – vertical jump Power outputs should be similar to those seen in the sport 舉重的發力時間應與運動相似 -50毫秒 技擊類 -90-100毫秒 衝刺時與地板接觸時間 -250毫秒 垂直跳躍 爆發力輸出應相似於運動中的爆發力輸出

1600 1400 1200 1000 Vertical Jump 800 600 400 200 -200 Snatch

Metabolic Specificity 訓練時可以考量到比賽時的能量系統應用而做規劃 代謝特異性 Energy systems used in training should be similar to energy systems used in competition SPORT Total Competition Time Time Periods that Influence Success Weightlifting 2 hours 1-5 seconds Baseball 3 hours 1-10 seconds Volleyball 1.5-2 hours Basketball 1-15 seconds Tennis 1-3+ hours Soccer 1-30 seconds

Variation Variation Variation is the planned change in stimulus Not randomness Not muscle confusion Variation is the planned change in stimulus Sets and reps Exercises Number of training days 變化性 -不代表隨機 -並不是要讓肌肉產生錯誤適應 變化性代表的是有計畫的刺激 -組數及次數 -運動 -訓練的天數

Finding Appropriate Variation 規劃適當的變化性 Too much variation Body does not have time to adapt to the stress Monday 3x10 過度的變化性 -身體沒有足夠時間適應刺激 例如:星期一3x10 星期三 3x5 　星期五 3x3 Wednesday 3x5 Friday 3x3 Not enough variation Lacks new stress to cause adaptation Three months of 3x5 Do not do this!!! 變化性不足 -缺少刺激難以產生新的適應 例:三個月都是 3x5

Other Reasons for Variation 需要變化性的原因 Variation in loading helps manage fatigue Heavy days and lights days with the same sets and reps Variation in loading trains power output Power = More FORCE x less velocity Power = less force x More VELOCITY Variation in exercise selection every 4-12 weeks a new stimulus for the body to adapt Front squat to back squat Single Arm DB Overhead Press to Barbell OHP 負荷的變化可以控制疲勞累積 -重日及輕日但維持相同的組數次數 負荷的變化可以訓練爆發力輸出:速度及力量分別的增減 每4-12個星期就改變動作可以讓身體產生新的適應-例如深蹲&前深蹲

Summary Overload, Specificity, and Variation are key to continued improvement 超負荷、特異性及變化性是持續進步的關鍵。

Questions?