【奧林匹克式舉重動作不能捨棄的理由】
分享《The System: Soviet Periodization Adapted for the American Strength Coach》書中對奧林匹克式舉重的看法。該書的作者們並沒有否定專項訓練的重要性,但強調現階段(美國許多力量教練)用其他動作「取代」奧林匹克式舉重是不智的作法,主要的理由是上膊和抓舉能訓練到「大範圍動作」與「全身性」的「爆發力」與「速度」。下面附上原文、我的譯文和懸垂式上膊的訓練側拍影片:
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#以下為譯文,最後附上原文,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!
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近年來,隨著人們越來越重視力量訓練中的安全性,以及所謂的「專項力量」訓練,奧林匹克式舉重動作已不再受到許多力量教練的青睞。主要的理由是,如果運動員不是要參加奧林匹克舉重比賽,有更好的爆發力訓練動作可以選,它們更容易轉化為運動賽場上的成績,而且這些動作不用移動那麼大的重量,所以對身體的壓力與風險會低很多。
為了甩開風險,有許多擲藥球或更有創意的動作已經在許多運動團隊的力量課表中取代上膊、抓舉、挺舉。在我們看來,這個鐘擺甩得太遠了,這些動作一直都能培養出世界上最強、最具爆發力運動員,現在卻要完全捨棄,實在太過極端。
我們要瞭解奧林匹克式舉重動作的主要目的是:通過「大範圍的動作」(特別是下肢)在全身產生最大的爆發力。
專攻奧林匹克式舉重選手和特別注重專項力量訓練的選手,這兩者的訓練課表,你最常發現的區別是:舉重選手是透過大範圍且快速的動作來訓練下肢;換言之,後者的動作幅度大都比較小。很多教練出於善意,使用了許多替代舉重的練習動作,但這些練習並沒有辦法達到舉重動作所需的柔韌性、協調性與力量輸出。
使用奧林匹克式舉重動作可以訓練到關節在較大彎屈幅度時的爆發力和穩定度,那也是身體在賽場上可能會碰到的幅度。(譯者註:當然對純跑者和泳者來說就並非如此了,不過自行車選手和大部分的球類運動相當符合)
一位運動員在進行完整的抓舉、挺舉時,如果進步太快或是沒有經過正確的指導再加上大重量,的確會導致受傷。但所有的訓練動作都是這樣,只要進階太快、操作不當或重量太重都會受傷,所以問題不在動作,而在於教練沒讓運動員準備好。
像美式足球或籃球這種運動的動作幅度很大,執行動作時需要高度的柔軟度與力量;在提升這些能力上,奧林匹克式舉重動作會比擲藥球的訓練更有效率。這些動作並不危險,只要你能先評估他們的身體是否有能力安全完成這些動作,事先對舉重動作進行規劃與指導,以及循序漸近地增加重量和動作難度,那麼很多顧慮都會消失。
當你能有效且適當地進行奧林匹克式舉重訓練,你會發現它的好處遠遠大於缺點。
(但作者也強調並不是每個人一開始都適合練奧林匹克式舉重動作)
一開始先別進行大量且高強度的奧林匹克式舉重訓練,最好先等到運動員們至少已經練了幾年之後才能大量的練。如果他們在早期要發展爆發力,可在運動員學習和改善舉重動作時先進行「跳躍」與「增強式訓練」。
無論什麼動作,練熟了動作的技術之後,接下來「速度」是第一位。雖然體育界很重視力量和肌肥大,但力量所表現出來的速度才是真正分出運動員實力差異的關鍵所在。
在健力(powerlifting)比賽中,動作的速度並不重要,目標是舉得更重,不管花多長時間,比賽結果只看重量。但在美式足球場上,最強壯的線鋒球員若不能迅速將力量轉化為控制對手防守球員的能力,他們就不能算是成功的進攻組球員。同理,一位能肩推數百磅重的鉛球選手,如果他不能用全身的力量來加速擲出鉛球,他也將無法把獎牌帶回家。
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#原文如下
THE OLYMPIC LIFTING CONTROVERSY
In recent years with the increasing emphasis on safety in strength training and what is termed “sport specific” training, the Olympic lifts have fallen out of favor with many strength coaches. The argument is that if you are not competing in Olympic lifting, there are better options for training explosive strength that translate more readily to sports performance, without the risks and strain inherent in rapidly moving heavy weights.
Variations of medicine ball throws or more creative exercises have taken the place of cleans, snatches, and jerks in the strength programming of many teams as coaches try to reduce those risks. In our opinion, the pendulum has swung too far away from using the movements that have consistently produced the strongest and most explosive athletes in the world.
The main goal of the Olympic lifts is to generate maximal power and explosive strength in the entire body through large ranges of motion, particularly for the lower extremities.
The differences you will most often find between the training regimen of an Olympic weightlifter and of athletes performing more “sport specific” training are that weightlifters consistently take the lower extremities through high-speed, large range-of-motion exercises. Many of the substituted movements and exercises used by a well-intentioned strength coach do not come close to demanding and developing the flexibility, coordination, and force output demanded by the weightlifting exercises.
It is true that subjecting an athlete to a full snatch or jerk with a substantial amount of weight without the proper instruction or progression will often result in injury. However, that holds true for any exercise. It is not the fault of the exercise, but rather the coach’s fault for failing to prepare the athlete to succeed.
Dynamic sports like football or basketball require suppleness and strength expressed through large ranges of motion; the Olympic lifts are more effective at facilitating those qualities than a medicine ball toss. If you assess an athlete to be physically capable of performing the movements safely and if the lifts are programmed and coached effectively and progressed in both weight and complexity, many concerns diminish.
You will discover that when implemented effectively and appropriately, the benefits of the Olympic lifts far outweigh the drawbacks.
A significantly high volume of Olympic lifting is best left to the athletes with at least a few years of training under their belts. For developing athletes such as these, the power and explosive qualities can be addressed through jumping or plyometric training as the Olympic lifts are coached and refined over time.
After mastering technical efficiency and form, no matter what the movement, speed should always be the priority. Although strength and muscle hypertrophy are important in the world of sports, the rapid expression of that strength is what separates athletes on the field of play.
In the sport of powerlifting, the speed of the movement is not critical. The goal is to lift the maximum weight, however long it takes. On the football field, the strongest linemen will rarely succeed if they cannot rapidly translate that strength to control an oncoming defender. A shot putter who can military press hundreds of pounds will not take home a medal without the ability to explosively accelerate the entire body to throw the shot.
(extracted from page 101~102)
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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9部Youtube影片,追蹤數超過1萬的網紅translation,也在其Youtube影片中提到,#コンパイルが開発、セガが稼働させえた、AC用落ちものパズルの2作目。 実に約20機種ものハードに移植されている。 主な特徴としては、登場キャラクターが3倍近く増加、相殺・全消しの追加、次の組ぷよの見える数が2個に増加、おじゃまぷよの新種である固ぷよと得点ぷよが追加、連鎖ボイスの増加等が挙げられる。...
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instruction組 在 國立臺灣大學 National Taiwan University Facebook 的最讚貼文
【教學及學生申辦業務請務必配合防疫措施辦理】(#5月21日更新)
Teaching and students’ application please cope with epidemic procedures (#UpdatedMay21)
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各位好:
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因臺北市及新北市已有多起染疫個案,且持續增加中,疫情已是警戒標準的第三階段,除校方已於5月14日發布本校各項防疫措施以茲因應外,有關教學及學生申辦業務相關因應措施,務必配合辦理:
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(1) #5月17日起至本學期結束(109-2),#本校所有課程 (#含期末考) #全面採用遠距或線上方式辦理。教師可善用學校新一代數位教學平台 NTU COOL,上傳課程影片進行非同步之遠距教學及進行線上測驗。有關期末考評量方式,本校提供在家線上測驗、線上口頭報告及互評或線上實作演練等彈性辦理形式,請參閱附檔( http://curri.aca.ntu.edu.tw/covid/課程評量調整建議.pdf ),並請老師預作準務必遵守防疫規範。
(2) 教務處原先各項需透過授課教師、導師、指導教授、系所及其主管等親簽之文件,包含停修、休學、輔雙等臨櫃業務,改採變通方式辦理。學生得透過e-mail附帶已填妥之相關表單及/或檔案,寄送該表單給老師及承辦單位,以老師及承辦單位同意之e-mail取代簽名後,再由申請學生將e-mail轉寄所屬教務單位承辦同仁。惟仍依各項申請規定之截止時間辦理。
(3)碩博士生學位考試得以視訊方式進行。#遠距口試的委員仍將致送口試費用,#但不得請領車馬費。委員簽名可採電子簽名。
(4)因應疫情,109-2學期繳交論文的截止時間延至8月31日,因隔天就是下一個學期開學日了。口試的時間也彈性處理,只要碩博士班學生能夠在8月31日以前完成繳交論文程序,就能如期畢業,如果無法在8月31日前完成繳交論文的程序,則下一個學期須註冊繳費,而修業期限屆滿者應令退學。
※教務處註冊組承辦人員資訊:
http://www.aca.ntu.edu.tw/reg/sections_detail.asp?id=2
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下列各院、系學士班學生,請mail給教務處註冊組承辦人:
(1) 文、理、社、工、生物資源暨農、管理、電機資訊、法律、生命科學院。
(2) 醫學院:護理系一年級、除學士後護理學系外其他系一、二年級。
(3) 公共衛生學院一年級。
※教務處課務組承辦人員資訊:
http://www.aca.ntu.edu.tw/curri/cur_staff.asp?id=2
※教務處研究生教務組承辦人員資訊:
http://www.aca.ntu.edu.tw/gra/sections_detail.asp?id=2
下列各院、系 (所) 之碩、博士班研究生,請mail給教務處註冊組承辦人:
文、理、社會、工、生物資源暨農、管理、電機資訊、法律、生命科學院。
※醫學院教務分處承辦人員資訊:
http://www.aca.ntu.edu.tw/macd/sections_detail.asp?id=2
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下列學生請mail給教務處註冊組承辦人:
(1) 醫學院:學士後護理學系所有學生;護理系學士班二年級以上及其他系三年級以上學生;各系 (所) 研究生。
(2) 公共衛生學院:公衛系學士班二年級以上學生及各系 (所) 研究生。
※教務處數位學習中心承辦人員資訊:
錄製課程相關諮詢 /
02-3366-3367 #566、563、586
NTU COOL數位教學平台 /
02-3366-3367 #598、02- 3366-3366 #25580
數位TA申請 /
02-3366-3367#584
U Meeting、U Webinar /
02-3366-3367#532
若老師在教學數位化上有任何問題,請參考數位學習中心專頁 (https://www.dlc.ntu.edu.tw/superkit/)
由衷感激大家在此時局的諒解、配合!
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教務處 敬上
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Dear NTU community members,
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Due to a rapid escalation in the number of COVID-19 cases in Taipei City and New Taipei City recently, the epidemic situation is now approaching Alert Level 3 (orange light). In response to this urgency, the University is asking all academic and administrative units to comply with the following preventive measures:
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1) Starting May 17th, all classes will be switched to remote-only instruction for the rest of the spring semester. Instructors can upload their lecture videos to NTU COOL. Since the epidemic is escalating, the alternative to on-site final exam for assessing students’ learning outcome is strongly recommended and planned in advance. The University provides mechanisms for conducting online testing, online oral reporting, peer assessment and online drills. Please refer to the attached document in preparation for such eventualities. ( http://curri.aca.ntu.edu.tw/covid/課程評量調整建議_eng.pdf )
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2) To prevent the epidemic, all application forms with review and/or signature from course instructors, mentors, advisors, and/or supervisors of departments/graduate institutes/degree programs (Course Withdrawal, Leave of Absence, Dropping Double Major and/or Minor Study etc. are included) can be replaced with flexible application procedures. Students can mail to the person and/or unit in charge with application form as attachment. If they approve your application, please forward this approved mail to the according unit of Office of Academic Affairs [note]. Late submissions will not be accepted.
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3) Graduate students can take their master’s or Ph.D. thesis/dissertation defense through the video conference. The signature of the committee member can be replaced by an electronic scan. The committee members who use the video method to conduct the master’s or Ph.D. thesis/dissertation defense are allowed to apply for their attendance fee, but not allowed to apply for their travel allowance.
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4) In response to the COVID-19 pandemic, the deadline of the thesis/dissertation submission for the second semester of the Academic Year 2020-2021 has been extended to August 31, 2021 because the next day is the first day of classes for the next semester. The deadline for the thesis/dissertation defense is also flexible. As long as the Master’s and Ph.D. students can complete their thesis/dissertation submission process by August 31, 2021, they will be able to graduate on schedule. If the students are unable to complete the process of submitting their thesis/dissertation by August 31, 2021, they have to pay the tuition and fees for the next semester, and if their maximum period of study has expired, they shall be ordered to be withdrawn from the university.
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[NOTE] Students affiliated in the following units shall mail to the Branch Office of Academic Affairs of the College of Medicine: Second Degree Bachelor of Science in Nursing (all students), Department of Nursing (sophomores and above), other undergraduate departments of the College of Medicine (juniors and above) and Department of Public Health (sophomores and above); other undergraduate students shall mail to Undergraduate Academic Affairs Division. Graduate students of the College of Medicine and the College of Public Health shall mail to the Branch Office of Academic Affairs of the College of Medicine; graduate students from other colleges shall mail to Graduate Academic Affairs Division.
Undergraduate Academic Affairs Division:
http://www.aca.ntu.edu.tw/eaca/reg/sections_detail.asp?id=2
Graduate Academic Affairs Division:
http://www.aca.ntu.edu.tw/eaca/gra/sections_detail.asp?id=2
Branch Office of Academic Affairs of the College of Medicine:
http://www.aca.ntu.edu.tw/eaca/macd/sections_detail.asp?id=2
Center for Teaching and Learning Development & Digital Learning Center:
Digitalizing your courses:
02-3366-3367 #566、583
NTU COOL:
02-3366-3367 #598、580
Application for teaching assistants for digital courses:
02-3366-3367 #584
U Meeting/ U Webinar:
02- 3366-3367 #532
If there is any problem, you can refer to ntu-dlc’s website (https://www.dlc.ntu.edu.tw/superkit/) for help.
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Thank you again for your ongoing commitment to our campus and our mission during this time of challenges and change. We will find a way forward, and a way to be together again as a community in the nearer future.
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With appreciation,
Office of Academic Affairs
instruction組 在 Apple Daily - English Edition Facebook 的最讚貼文
#Opinion by Zuo Ding-shan 左丁山|"Actually, to make it much easier for various governments to issue vaccine passports, the WHO and experts from superpowers exceling in science and technology such as the US, the UK, China, Germany, France and Russia should have reached a consensus beforehand. However, suffering from queries about its prestige and public reliance at the outbreak of the pandemic, the WHO became a lame duck and its capacity to issue any instruction was crippled. Those engaging in global tourism could only wait around anxiously. "
Read more: https://bit.ly/39SgbtU
"如此問題,其實應是世界衞生組織與各科學大國如美英中德法俄等專家協調,達成共識,各國政府先至容易發出疫苗護照,但世衞在疫情初起時,威信飽受懷疑,已經變成跛腳鴨,靠世衞發指引,大概無可能,國際旅遊業只能空焦急。"
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instruction組 在 translation Youtube 的最讚貼文
#コンパイルが開発、セガが稼働させえた、AC用落ちものパズルの2作目。
実に約20機種ものハードに移植されている。
主な特徴としては、登場キャラクターが3倍近く増加、相殺・全消しの追加、次の組ぷよの見える数が2個に増加、おじゃまぷよの新種である固ぷよと得点ぷよが追加、連鎖ボイスの増加等が挙げられる。
新要素の相殺システムにより、対戦ゲームとしての完成度の向上、相手との駆け引きを大きく盛り上げ得る要素の誕生となった。
BGMはコンパイルのサウンドスタッフによる共同作曲で、ほぼ松島剛史氏が作曲。
作曲:松島剛史氏、塚本雅信氏、迫田敏明氏、長尾英之助氏
Manufacturer: 1994.09.10 sega / Compile
System: sega system c2
Hardware: 68000,YM3438, SN76496,μPD7759
Composer: Tsuyoshi Matsushima,Masanobu Tsukamoto,Toshiaki Sakoda,Einosuke Nagao
--------------------------------------------------
00:00 01.It's the Theme Song! -Puyo Puyo Tsuu- (テーマソングだよぷよぷよ通/タイトル)
02:03 02.Credit (クレジット)
02:06 03.It's the Select Screen! -Puyo Puyo Tsuu- (セレクト画面だよぷよぷよ通/モードセレクト)
03:55 04.Cooking of PuyoPuyo (ぷよぷよよりアレンジ,ひとぷよ,キャラ選択画面,モード選択画面,ランキング)
04:33 05.It's Your Instruction! -Puyo Puyo Tsuu- (インストラクションだよぷよぷよ通/インストラクション画面)
08:57 06.A Faceoff at the Magician's Tower! -Puyo Puyo Tsuu- ~ Beginning Music (魔導の塔で対戦だよぷよぷよ通~さいしょのおんがく/1階層(八部衆)
「ふたぷよ」「みんぷよ」)
12:48 07.A Faceoff at the Magician's Tower! -Puyo Puyo Tsuu- ~ Steady, Steady (魔導の塔で対戦だよぷよぷよ通~へいき、へいき/2~3階層(六歌仙/五人囃子))
17:05 08.A Faceoff at the Magician's Tower! -Puyo Puyo Tsuu- ~ Darkness (魔導の塔で対戦だよぷよぷよ通~くらやみ/4~5階層(四天王/噂の二人))
20:11 09.A Faceoff at the Magician's Tower! -Puyo Puyo Tsuu- ~ Quickly Difficult (魔導の塔で対戦だよぷよぷよ通~すばやく てゴワイ/6階層 シェゾ/ルルー/サタン)
22:46 10.Warning of PuyoPuyo (ぷよぷよよりアレンジ)
25:24 11.Death
25:27 12.It's Game Over! -Puyo Puyo Tsuu- (ゲームオーバーだよぷよぷよ通/ぷよぷよ「SORROW OF PUYOPUYO」アレンジ,コンティニュー画面)
25:41 13.Stage Clear (ステージクリア)
25:44 14.It's the Ending Theme! -Puyo Puyo Tsuu- (エンディングだよぷよぷよ通/魔導物語1「OPEN THE DOOR」アレンジ,AC版他「ノーマルモード」エンディング)
28:21 15.It's the Staff Roll! -Puyo Puyo Tsuu- (スタッフロールだよぷよぷよ通/「めざせてっぺんサタン様」バッドエンド)
31:27 16.All Puyo Clear (全ぷよクリア)
31:30 17.Unused (未使用)
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![post-title](https://i.ytimg.com/vi/VY37Z43PuUc/hqdefault.jpg)
instruction組 在 Gold Key Youtube 的精選貼文
頑張って3人で激安プレイモービルの
ドールハウスを組み立てました!
あらかじめ、予習などせずw
組み立て動画なども見てないので
手こずりました💦コツを掴むのに手こずりましたが
初めてプレイモービルを開封して楽しかったです♪
プレイモービル Playmobil 5303 Deluxe Doll House
https://amzn.to/3fMaIZt
リンクにはAmazonアソシエイトを含みます
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