【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！

【師培專文】英文用錯別急著怪你的「中文腦」。7大種錯誤來源

當沒有教學靈感時，就回到 "learners" 和 "learning" 這兩件事的本質去思考。其中要了解 learners 頭腦裡的語言 (interlanguage)， learner errors 可以給我們很多很多的線索。

提出 The Output Hypothesis 的習得大師 Merrill Swain 指出，errors 是學習者對於語言的錯誤假設 (Wrong hypothesis) 的產物。應用語言學之父 Pit Corder 極為有影響力的論文即命名為：The Significance of Learner Errors.

但學習者和老師都必須要知道：Not all errors are equal. 錯誤可以粗略分成下面幾個來源，有了對錯誤的系統性理解以後，教學者、老師們、甚至學習者才能進而很細緻地去思考 怎樣的 corrective feedback、怎樣的 instruction (pedagogical intervention) 會對於鏟除這些錯誤有幫助 (or 沒幫助) 。

但前提是我們要學習如何：
(1) Collect samples of learner language
(2) Identify the errors
(3) Describe and explain the errors
(4) Evaluate / correct the errors

【學習者錯誤大概可分成下面幾種錯誤】

Type 1️⃣: Errors of Overproduction (過度使用)
小明剛看完一篇文章很不完整地在講定冠詞 the 什麼時候用。滿腦子都是 the，導致於他隔天寫英文時，不需要 the 的地方也用了 the。

當教學、教材不夠完整很容易有這樣的狀況，語言學家 Larry Selinker 曾經用 Transfer of Training 一詞形容「教學可以對學習造成的負面影響」。

➠ 當你看完「英文冠詞八大法」「介系詞就靠這幾招」這樣的文章時，要特別小心，你有可能越學越回去。

Type 2️⃣: L1 Transfer (對於母語對外語的影響，比較先進的說法是 cross-linguistic influence)

中式英文: I'm easy to get lost while driving in a big city. (腦中翻譯: 我很容易。。。)

正確: I get lost easily while driving in a big city.

中式英文: The knowledge I learned from him is very useful. (learn knowledge 是中式搭配詞錯誤，應使用 acquire knowledge)

Type 3️⃣: Developmental Errors (發展型錯誤)

小明學了 Where is the restroom? 後，程度慢慢變好時，學了「間接問句」。有一天他突然不知道到底是 Can you tell me where is the restroom? 還是 Can you tell me where the restroom is?

Type 4️⃣: Inherent difficulty / complexity (語言本身複雜性)

• He went to University of Pennsylvania.

(應該使用 He went to the University of Pennsylvania.)

Type 5️⃣: Overgeneralization (過度類化)

• *We should emphasize on... (將 put emphasis on 的 on 誤送給動詞)

• *We really need to cost down. (來自於 We need to bring the cost down. 的不求甚解學習)

Type 6️⃣: Oversimplification (過度簡化)
*He didn't wear mask today. (應該用 wear a mask，可能是 Type 2 加上 Type 6 的綜合)

Type 7️⃣: 綜合型錯誤 (一個以上的原因加總)

• I suggested him to go to see a doctor immediately.

• He didn't reply my email.

應該是 reply to...可能學生想到 answer my phone、可能是在翻中文、可能是 overgeneralization、及物不及物本身也有複雜性)

✔︎ 台灣英語師培系統過去30年，因課程內容只對了真正在研究「語言學習過程」的第二語言習得 (SLA) 研究做了非常皮毛的「交代」，大多台灣的英文老師，都在不知道怎麼回答之下走進了教室，開始了一年又一年用trial and error 學習教學的過程。

➠ 知名語言學家 Ringbom 在 2007 年一篇 paper 裡也提及: "...we need to know enough about learning before we start making assumptions on the efficiency of teaching."

如果你未來想要當、或現在是個英文老師，認同這個理念，也想要用科學來引導教學、讓自己和學生都能不斷進步，站在世界最前端，那麼我歡迎你參加我的師培課程！

公開課ㄧ秒報名: https://www.accupass.com/event/2003230931011722834038

• 地點: 台北市朱崙街60號2F (MRT 南京復興站 3號出口)

• 時間: 2:30 pm- 4:00 pm (2:00 pm 開放入場)

一早被笑醒

好囉，這下國際媒體都在討論媽祖了❤🤩
#霸丸分享優質國際新聞
　
我怕我翻譯的不夠好，
歡迎大家來挑戰英翻中。
　
🔵Line：
►加入肉圓的 line 更方便分享：
https://line.me/R/ti/p/%40sto1107k
。
　
🇺🇸紐約時報／美
The Man Who Made Your iPhone Wants to Run Taiwan. A Sea Goddess Backs Him, He Says.
做你手機的男人要選台灣總統。他說媽祖挺他。
https://reurl.cc/eVVE7
　
🇬🇧路透社／英
Foxconn's Gou throws hat in ring for Taiwan presidency, with blessing of sea goddess
媽祖保庇，富士康郭台銘競選台灣總統
https://reurl.cc/DbbgO
　
🇬🇧每日郵報／英
'Sea goddess' backs Foxconn chief's bid for Taiwan president
媽祖力挺郭台銘參選總統
https://reurl.cc/1kkYG
　
🇬🇧BBC／英
Taiwan's Foxconn boss Terry Gou says sea goddess inspired presidential bid
富士康老闆說媽祖鼓舞他選總統
https://reurl.cc/oKKgV
　
🇺🇸CNN／美
A goddess inspired a Taiwanese billionaire to follow Trump's example
一位女神鼓勵台灣富豪跟隨川普的範例
https://reurl.cc/LQQba
　
🇺🇸Business Insider／美
The billionaire CEO of Apple supplier Foxconn says he 'will follow the instruction' of a sea goddess who told him to run for president of Taiwan
富士康CEO 說他會聽媽祖的指示選台灣總統
https://reurl.cc/gnnW4
　
🇯🇵The Diplomat《外交家》雜誌／日
Foxconn CEO Terry Gou Says a Sea Goddess Has Told Him to Run for President
富士康CEO 說媽祖告訴他要選台灣總統
https://reurl.cc/KOOAe
　
🇺🇸bloomberg 彭博／美
Foxconn's Gou Runs for Taiwan President, Citing Message From Sea Goddess
富士康郭說要選台灣總統，參考媽祖給他的訊息
https://reurl.cc/jmm8y
　
🇨🇳CX Live 財新／中
Taiwan's Richest Man Announces Bid for Top Office, Citing Advice From Goddess
台灣首富參考媽祖的建議，宣布競選總統
https://reurl.cc/XaaWa
　
🇫🇷 歐洲新聞台／法
Foxconn's Gou to 'follow order of sea goddess' in Taiwan vote; yet to declare presidential run
媽祖指示富士康郭台銘參加台灣總統大選
https://reurl.cc/bNNXd
　
🇯🇵日本時報／日
Foxconn's Terry Gou says he will follow order of sea goddess to run for Taiwan presidency
富士康郭說他會聽媽祖的指示選台灣總統
https://reurl.cc/4bbaY