【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！

歐盟今天發布「歐盟-中國」戰略藍圖
https://reneweuropegroup.app.box.com/s/iik40rg3cdg2qzfj493cqixlzh2i9j0b

The EU should support Taiwan 歐盟應支持台灣：

在習近平主席的領導下，北京強化其侵略立場，要求在“一國兩制”框架下實現台灣與中國的統一，以作為與台進行任何對話的前提。

台灣在外交上受到孤立，軍事上受到威脅。歐盟應重新檢視對台接觸政策，並與國際夥伴合作，幫助維護台灣的民主。歐盟應更密切關注兩岸關係，支持促進兩岸對話、合作和建立信任的所有措施。

歐盟和歐盟27個國家的衛生部長應積極支持台灣重新獲得世衛組織觀察員或甚至是更廣泛的會員資格。

歐盟應向前邁進，重新評估與台灣間經貿關係，啟動歐盟與台灣雙邊投資條約的談判。台灣有潛力成為歐盟在ICT產業、生物科技、健康、移動領域的最佳合作夥伴，台灣也可以發揮重要作用在減少歐洲對中國出口的依賴及未來的產業政策等方面。

最後，歐盟應向中國明確表示，當中國攻擊並試圖以武力接管台灣時，將付出什麼樣的代價。把中國排除在SWIFT(環球銀行金融電信協會)之外, 可以做為施壓中國的代價之一。

Under President Xi Jinping, Beijing has intensified its aggressive stance by demanding the reunification of Taiwan with China under the formula of "One country, two systems" as a precondition for any dialogue with the island.

The country finds itself diplomatically isolated and threatened militarily.The EU should revisit its engagement policy with Taiwan and cooperate with international partners in helping sustain democracy in Taiwan. The EU should furthermore closely monitor cross-strait relations and support initiatives aimed at promoting dialogue, cooperation and confidence building between the two sides.

Taiwan is still excluded from full participation in the WHO.The EU and the 27 health ministers of the EU should actively support Taiwan in their efforts to regain the observer status granted to them in the WHO between 2009 and 2016 and support more broadly membership or at least observer status in all other relevant multilateral organisations.

The EU should move forward, re-evaluate its economic and trade relations with Taiwan and launch negotiations for an EU-Taiwan bilateral investment treaty. Taiwan has the potential to become the EU’s top partner in ICT, biotech, health, mobility and Taiwan could play an important role in reducing European dependency on Chinese exports, as well as in its future industrial policy.

Finally, the EU should make clear to China what the costs will be when they attack and attempt to take over Taiwan by force. Excluding China from the SWIFT banking system should be one of the imposed costs.

蔡英文 Tsai Ing-wen：『最新一期經濟學人的封面報導，提到台灣是「地球上最危險的地方」，引起許多對於台灣安全議題的討論。

這篇報導凸顯了中國的軍事擴張，對台海及鄰近地區的威脅。希望北京當局能瞭解，解放軍的相關作為，完全悖離了其所謂「和平崛起」的政治宣示，讓國際社會的疑慮越來越深。

我想跟大家說，雖然中國對台灣的威脅確實存在，但政府絕對有能力來管控各種可能風險，為台灣建立安全的屏障。

這幾年來，我們掌握國際供應鏈變化的趨勢，強化台灣和國際經濟、國際安全的連結，我們也積極強化國防，尤其是不對稱戰力，並善盡國際責任，維持區域和平穩定。我們抱持著「遇到壓力不屈服，得到支持不冒進」的態度，讓台灣被國際公認是印太地區內負責任的良善力量。

台灣位於民主前緣。面對威權主義擴張的挑戰，只要台灣人民團結一致、謹慎判斷局勢、堅守民主自由價值，我們一定可以克服挑戰。我也期待，全世界關心民主自由的國家，既然看見了潛在的風險，更要攜手合作，共同維護印太地區的和平與繁榮。

The cover of this week’s issue of The Economist
, which calls Taiwan “the most dangerous place on earth,” prompted a great deal of discussion on our national security.
The article highlights the threat that China’s military expansion poses to the Taiwan Strait and surrounding areas. I hope the Beijing authorities come to realize that the PLA’s actions in this regard contradict their own proclamations of China’s “peaceful rise” and are only driving greater international concern.
But though Taiwan does face a real threat from China, I want to assure everyone that our government is fully capable of managing all potential risks and protecting our country from danger.
Over the past few years, we have stayed on top of shifts in international supply chains and developed closer economic and security ties with our global partners. We have also actively worked to strengthen our national defense, especially our asymmetric capabilities. Taiwan is fulfilling our responsibility to uphold regional peace and stability. Our position remains consistent—we will neither bow to pressure nor act rashly when we have support. This approach has earned us international recognition as a responsible force for good in the Indo-Pacific region.
Taiwan stands on the front lines of democracy worldwide. As long as the people of Taiwan remain united and uphold our core values while responding prudently to regional developments, we can overcome the challenges posed by authoritarian expansion. I trust that our like-minded partners, having seen the risks involved, will rise to this challenge and work together to maintain peace and prosperity in the Indo-Pacific.
也請大家幫忙，一起把台灣的態度，傳達給全世界的朋友！』

【逐字稿送你】

第一個單字是 soar、s-o-a-r、soar 急速增加，例句是：Voluntary 'baby abandonment' soars in South Africa due to COVID-19.

武漢肺炎肆虐，南非經濟大受打擊，越來越多家庭，因為養不起嬰兒，只好棄養小孩。目前，非洲國家之中，南非的確診案例是最多的。棄嬰的案例急速增加，「急速增加」就是 soar。

https://www.africanews.com/2020/05/23/covid-19-voluntary-baby-abandonment-soars-in-south-africa/

第二個單字是 healthcare workers、h-e-a-l-t-h-c-a-r-e 空格 w-o-r-k-e-r-s，醫護人員，例句是：Sudan is to establish police force to protect healthcare workers.

蘇丹決定，要派警力保護醫護人員。很多國家的醫護人員，因為疫情而被排擠，被罵被打，像是日本、蘇丹等國家都有這個問題。有些人把醫護人員視為瘟神，覺得他們是傳染源，然後霸凌他們，太荒謬！醫護人員就是 healthcare workers。
https://www.jems.com/2020/05/16/health-professionals-around-the-world-face-hostility-over-virus-stigma/

第三個單字是 repatriation、r-e-p-a-t-r-i-a-t-i-o-n、repatriation， 遣送回國，例句是：Palestinians urge for repatriation as they’re stranded abroad.

武漢肺炎全球大肆虐，害得巴勒斯坦人回不了家。

這是因為，巴勒斯坦的邊境，不歸它自己管，歸三個鄰國管。

比喻一下好了，比較好懂：這就像是，你沒有自己家的大門鑰匙，鑰匙在你三個鄰居手上。所以你回家，還要看鄰居臉色。結果，有兩位鄰居，因為害怕武漢肺炎、足不出戶，怎麼按電鈴，都不幫你開門，這兩個鄰居就是約旦及埃及。而第三位鄰居跟你一直都不合，就拖拖拉拉不幫忙，所以你就回不了家。這個不合的鄰居就是以色列。巴勒斯坦現在的處境，可以說是以巴衝突害的。以巴衝突簡單來說，就是以色列跟巴勒斯坦，在爭同一塊地啦。想聽更多細節，可以參考我們第 22 集喔～

https://www.aljazeera.com/news/2020/05/thousands-palestinians-stranded-urge-repatriation-200522230634022.html

第四個單字是 Eid、E-i-d、Eid，開齋節，例句是：The Muslim world has to celebrate Eid under stringent lockdown measures.

伊斯蘭教徒要慶祝開齋節了！每年的開齋節，都會有大型聚餐跟禱告，慶祝齋戒月結束～不過因為疫情的關係，今年的開齋節，大概只能低調在家裡禱告跟開齋了。

https://egyptindependent.com/coronavirus-stifles-eid-al-fitr-celebrations/

最後一個單字是 be mentally prepared、m-e-n-t-a-l-l-y 空格 p-r-e-p-a-r-e-d、be mentally prepared，做好心理準備，例句是：Some Muslims say they're 'mentally prepared for a COVID Eid, but it’s still very challenging'.

美國密西根州的伊斯蘭教徒說，他們做好心理準備了：「就算」政府開放宗教聚會，他們也打算簡單虔誠地慶祝就好，畢竟病毒還是很可怕啊，這個「心裡準備」就是 be mentally prepared。

https://www.aljazeera.com/news/2020/05/michigan-muslims-find-innovative-ways-celebrate-covid-eid-200521175210080.html

恭喜你！今天學了 5 個新單字，還聽了 5 則國際大事！如果喜歡我們的 podcast，希望你可以訂閱，然後為我們留 5 顆星的評價。如果有什麼意見，歡迎留言，也可以到 IG 搜尋賓狗單字，私訊我聊聊喔～謝謝收聽，下次通勤見 ❤️

台灣安全T恤（Taiwan safe zone t-shirt）► https://shopee.tw/jesustaiwan/7220592129
🦐 蝦皮 ► https://shopee.tw/jesustaiwan
🔵 FB ► https://pse.is/BAPYU
🔸 IG ► https://pse.is/MBW4V
💬 要不要幫我打字幕 ? 謝啦！

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●YouTube 請按訂閱喔！
https://goo.gl/XKaiYy

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https://go.fandora.co/nd4li

●Iku老師粉絲優惠價Wi-Fi分享機連結↓
http://www.telecomsquare.tw/index.php...

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https://goo.gl/pMcscv

●Iku老師的部落格
http://ikuchannel.com/

今天禮拜五
Today is Friday
這個禮拜我還沒有辦法拍片
I can make video this week
我需要一杯咖啡跟寫腳本
I need a cup of coffee and write a script
這個禮拜我發現一件事
I discovered one thing this week
台灣的疫 情相對的非常好
The situation in Taiwan is relatively good
尤其是如果我們要跟
Especially if we want to talk to
西班牙、美國、義大利、中國比較
Comparison of Spain, United States, Italy, and China
對，我們要戴口 罩，要洗手
We need wear a mask and wash our hands
還有少出門
And stay more at home
但是商店都開
But shops are open
我們可以出門
We can go out
我們可以去看醫生
We can go to the doctor
還可以買一大推的衛生紙
You can also buy a a lot of toilet paper
因為台灣很安全
Because Taiwan is safe
但是這件事讓我們與
But this matter make us
有一種距離感
A sense of distance
我們與惡的距離
Our distance from evil
我有一件事要告訴你們
I have something to tell you
但是有一點不知道要怎麼跟你們講
But I don’t know how to tell you
我有一個朋友他是
I have a friend he is
的患 者 
Patient
他昨天跟我說他惡化
He told me yesterday he was worse
我真的以為他會過世
I really thought he would die
我一整天在邊哭邊工作
I work while crying all day
對這個不是開玩笑
Not kidding about this
而且我家人昨天跟我說
And my family told me yesterday
我妹妹在西班牙她發 燒
My sister has a fever in Spain
不知道你有沒有聽過但是
I don't know if you've heard it but
在西班牙買不到 口 罩
Masks are not available in Spain
不是西班牙不願意買
Is not Spain don’t want to buy
是真的買不到
Really can't buy
你做XXX的測驗是幾乎不可能的
It's almost impossible for you to take the test
當然不能出門
Of course, can't go out
也不可以去看醫生
Or go to the doctor
醫療系統 癱 瘓
medical system is collapsed
你可以想像這種狀況嗎？
Can you imagine this situation?
今天我朋友跟我妹妹好一點
My friend and my sister are feeling better
但是我還是非常擔心
But I'm still very worried
那這件事跟你有什麼關係
What does this matter have to do with you
台灣安全但是
Taiwan safe but
如果惡化呢？
What if it get worse?
有想過嗎？
Have you thought about it?
阿呆答案不是買泡麵買衛生紙
The answer is not to buy instant noodles or toilet paper
可能你覺得沒有問題
Maybe you think there is no problem
但是你有沒有看到台灣患者的數資
But have you seen the data in Taiwan?
有沒有發現一個趨勢?
Have you seen the trend?
不要恐慌
Don't panic
但是可以準備
But be ready
我們問問看IKU老師
Let's ask teacher IKU
大家早安
Good morning everybody
等一下要跟IKU老師見面
I'll see Teacher IKU later
我遲到
I'm late
我跟你說師大很安全
NTNU is safe
我沒事
I'm fine
我很糟糕
I am horrible
IKU老師 す み ま せ ん
IKU teacher, Sorry
沒問題的
no problem
拍影片之前還是要吃早餐
breakfast before the video
吃什麼早餐呢
What's for breakfast
是什麼呢
what is it then
豬排，豬排三明治
Pork chop sandwich
美食節目，百萬YouTuber
Food Show, Million YouTuber
還有美式咖啡
And Americano
いただきます
Go ahead
我們過了幾個禮拜
We have a few weeks
會危險嗎?
Is it dangerous?
說不定喔
Maybe
那時候怎麼辦？
What to do then?
首先我們要問IKU老師
First we should ask Teacher IKU
哈囉大家好我是IKU老師
Hello everyone, I'm IKU teacher
どーもー！やっほー
Hello! How are you?
對啊
yes
要怎麼辦？
What can we do?
好好的想想在家裡做的娛樂
Think about the entertainment at home
不要出門真的不可以出門
Don't go out really, can't go out
有可能桌遊也好
Maybe a board game
跟家人玩也是OK的
It’s ok to have fun with your family
或是網路上的遊戲喔
Or online games
或是看YouTube
Or watch YouTube
有訂閱嗎？
Is there a subscription?
我不會強迫他們訂閱
I will not force them to subscribe
訂閱一下嗎？
Would you like to subscribe?
還有其他的建議嗎？
Any other suggestions?
沒
No
一。你要留在家裡
One. You better to stay at home
可以保護自己也可以保護他人
You can protect yourself and others
你要變成阿宅
You want to be a nerd
同時可以把握機會看更多YouTube的影片
you can take the chance to watch more YouTube
好不好？
Ok?
二。如果你出門不要用交通工具
Two. Don't use transportation if you go out
獨輪車是不是很安全？
Unicycle is safer
獨輪車很安全
The unicycle is safer
三。你可以買反 毒衣服
Three. You can buy anti-toxic clothes
跟防 毒面具
With gas mask
安全第一
Safety first
四。要學習煮飯
Four. Learn to cook
吃的健康會讓你的免疫系統變強
Eating healthy makes your immune system stronger
要去買菜
Going to buy food
五。有養成每天運動的習慣
Five. Make the habit of exercising every day
你的免疫系統會更強
Your immune system will be stronger
而且你不會那麼肥肥
And you will not be so fat
OK啦
OK
我知道你沒辦法
I know you can't
因為你是一個懶惰鬼
Because you are a lazy guy
所以我們要做一件事
So, we will do one thing
這是我的IG
This is my IG
趕快大家在那邊follow我
Hurry up everyone follow me over there
為什麼？
why?
因為我每天早上
Because every morning
會開給直播
I will make a stream
免費幫你教練
Free coaching for you
每天會做非常簡單非常短
It’s very simple and short every day
10分鐘的鍛煉
10 minutes of exercise
一起在家裡運動
Exercise at home together
不管你怕… 或是你太肥肥
No matter if you are afraid of… or you are too fat
follow我
follow me
要記得台灣很安全
Remember Taiwan is safe
但是要繼續加油
But keep going
我是黑素斯
I am Jesus
拜
Bye
下個禮拜
Next week
見
see you

【笑一下吧 Check more videos】
🎥[阿兜仔]► https://pse.is/BHEPW
🎥[COW杯]► https://pse.is/BV6V8
🎥[黑VLOG]► https://pse.is/BWFNG

#全民健身 #APFT #ACFT

下一集：
真。亂世體格要求 Leg Tuck 提腿觸肘 | 全民健身 (片尾 VLOG：20 Leg Tucks 示範)
https://youtu.be/AbWQ04DO1Rk

亂世體格要求一分鐘要做五十次 Sit Ups 仰臥起坐，但大家肯定也聽說過仰臥起坐對腰背部不好，會弄傷脊椎。 而實際上，美軍考試 APFT 亦已改革為 ACFT，放棄了 Sit Ups 作為考試項目

但其實脊柱屈曲是脊柱能做的動作之一。 當我們處於躺臥狀態時，仰臥起坐做的就是要求腹肌負責將身體從地板捲起

問題出在執行方法：捲腹期間，骨盆缺乏穩定性。 在體能考試之中，快速進行 Sit Ups 時候，骨盆不可避免地需要頻密從後傾 Posterior Tilt 改變成前傾 Anterior Tilt 。這會導致脊柱出現相當高的剪切力 Sheering Force ，傷腰斷背之說乃從此而起

第二個問題，出在考試標準，多數往往要求把腳踝勾在桿上，或者由督考員按住腳踝，提供額外的槓桿，致使髖屈肌 Hip Flexors 過度使用，減少了對腹肌的刺激

所以，正確的執行方法，是不能依靠他人幫助，而是要收緊膕繩肌 Hamstring ，牢牢把腳趾釘在地板上，保持骨盆後傾，微微駝背，控制脊柱使之穩定，注重緩慢下放背部。再簡單的說法就是應用傳統的健體講法：質重於量，Quality Over Quantity 。

正確執行，仰臥起坐儘管不失為一個得體的腹肌鍛煉項目，而考試那種限時鬥多次數的評核標準就正正與上述相反，未當兵先受傷絕不划算，所以被美軍考試棄用，不足為奇

下一集，我們會分享在不做 Sit Ups 的情況下，美軍考試項目會有甚麼代替品