【力量訓練的「訓練量」該如何設定？】

跑者的訓練量俗稱「跑量」，單位是「公里」，所以月跑量三百是指一個月總訓練距離300公里。在力量訓練圈的「訓練量」（Training Volume）常是「總反覆次數」 （Total Repetition）的同義詞；而「月總量」就是指一個月的總反覆次數，像我們會建議初跑者的月跑量最好不要超過100公里一樣，在做重訓時，有沒有一個區間可以讓大家參考呢？下面是《The System》的作者群建議：

#以下為譯文：
以剛接觸訓練的新手來說，月總量最好從750次（總反覆次數）開始；而菁英運動員的上限設在1,600次。在前蘇聯時代，我們親眼看到他們運動員以更高的月總量進行訓練。然而，我們後來也發現這跟他們使用加強運動表現的補給品有關，那使運動員能更快恢復。

總反覆次數是指在單一個週期中（這裡是指中週期）所有基本力量動作重複次數的總合。因此總反覆次數750的意思是在不同的訓練強度與動作中總共累計的次數，但這個數字不包括輔助訓練的動作。

從帳面上來看，750這個數字分配到一個月十二到十六次課表當中，看起來似乎很小，但我們這們所定的750這個數字比較像是「基本量」，而非下限，如果總反覆次數低於750下，就不會為運動員的成長帶來實質的影響。表 4.14 中的數值並不是意味著高水平或菁英運動員在四週內的總反覆次數永遠不會有低於1,000次情況發生，那只是維持成長的基本量。對運動員的恢復能力影響最大的是訓練量，因此這些範圍中比較需要注意的是上限的數值。若月總量超過上限值，恢復能力將快速到受到侵害，而且侵害的速度比任何其他因素都快。

一位菁英水準的運動員可以在一個月的時間裡完成1,000次以下的訓練，就算在恢復期也經常發生。然而，訓練新手若超過1,000次的上限，大都要承擔受傷或嚴重過度訓練的風險。

許多教練擔心他們的運動員練不夠，所以無法有效獲得力量和爆發力的進步。他們不想因為目標定得太低而有所保留，這讓他們感覺是「浪費」了一個月的訓練時間。剛開始採用這個方法來訓練時有這種感覺很自然，我們系統中的每一位教練也都曾經歷過相同的掙扎。

美國的力量教練已經把「訓練要用盡全力」當作一種信念，訓練完還有餘力好像就會覺得不夠認真。但請相信我們。我們說的方法很少失敗，也幾乎沒有過度訓練的風險，這些區間已被證明能最有效地幫助運動員進步。

在調整運動員的訓練量時，需要考慮到他們的技巧、經驗、過去的醫療史、訓練史、性別、實際年齡與訓練年齡。

我們過去的慘痛教訓可以讓你少走許多彎路。當你在訓練量的拿捏上猶豫不決時，原則是寧少勿多。寧可因量太少沒進步，也不要犯下過量訓練的錯誤。

總訓練量不包括輔助訓練或是特別針對「局部效果」的練習次數。那些動作主要是為了強化特定肌肉或是使全身力量動作能做得更好的輔助性訓練，所以我們不會把它們算在總訓練量中。
最受我們重視的力量訓練動作不只對身體的負擔很大，技術要求也很高；正因如此，我們才會嚴格限制訓練量。

雖然輔助訓練不會被計算在總訓練量裡，但你不要因此失控，開始加練很多你想練的輔助動作。永遠記住：效率第一。

#原文如下
The absolute floor of volume for a novice athlete is 750 total exercise repetitions per month, and the ceiling for the elite athlete is 1,600 total reps. During our time in the former Soviet Republics, we witnessed athletes performing even higher monthly training volumes. However, as we found later, that was often with the benefit of performance-enhancing substances that allowed for more rapid recovery.

In a single cycle, the total number of repetitions pertains to all exercises performed in the key movements. This means 750 total repetitions are spread between the different exercises among the range of training intensities we want to emphasize.

On the surface, these can seem like small numbers when we consider they may be spread out over 12 to 16 training sessions. That 750-rep total is really more like the basement rather than the floor of total volume—any less than 750 will not budge the needle on gains. That does not mean advanced or elite-level athletes will not have cycles that dip below 1,000 reps. These ranges should be more prescriptive of the ceiling of higher volumes to avoid exceeding. Pushing monthly volume beyond these ranges erodes recovery more rapidly than any other factor.

An elite-level athlete can use a month with a total volume of under 1,000 reps, as will often be the case when returning to training. However, a novice athlete can rarely exceed the 1,000-rep ceiling without risking an injury or a significant overtraining effect.

Many coaches worry their athletes will not do enough work to promote gains in strength and power. They do not want to “waste” a month by aiming too low on total volume and leaving some gains in the tank. That is a natural feeling when adopting this method, and each of us went through the same mental struggle.

Strength coaches in America are not hard-wired to accept less than maximum. However, trust us when we say that without fail, these ranges have proven to be the most effective in generating progress with almost no risk of overtraining.

Fine-tuning where your athletes fall in a volume range takes skill, experience, and consideration of their medical and training history, biological and training age, and gender.
The bloody trail of our mistakes can save you a lot of added stress: When in doubt, it is always better to err on the side of less volume than too much.

The total volume number does not include accessory work or exercises of “local effect.” Those exercises are more targeted muscle strengthening or exercises to support the main movements.

We are mainly concerned about the most physically taxing exercises that demand more of an athlete’s attention to technique—hence, the volume restrictions.

Although the accessory work is not included in the volume calculations, you still cannot go wild, adding as much as you want. Always remember this: efficiency first.
(以上摘錄自原文第132~133)
--
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！

(如果不想看我打的英文可以直接拉到下面看我另外打的中文)

Hello my people from Bao country just wanna show u guys the animation for the motions test of the pets Niku and Baku, and the super fierce attack motion of the Director Bao character. hopefully the game can be released without a hitch next month.

if it has decent sales I’m gonna have a talk with the engineers and the animators to have them add a bunch of bs functions.

And if everything goes well I’m gonna add in the “A-pei character that everyone loves so much, and there’ll also be a giant-sized Tibetan Mastiff : king of fat u can have as a pet.

I’ll let everyone know when it’s released.

There were people that used to look down on me, thinking that I ain’t worth shit being only able to draw.

I’ve encountered a self-centered, conceited mofo before during work,She was all saying that she wanted to collab with me to make a game but all she really wanted to do was to use my rep to do her own thing.

That fucking asshole thought she was the shit and everyone should bow down to her ass. She has fucking broken English skills but she was all like “I’m the fucking greatest in the world.”

She used to talk about how her mom opened up an English cram school for her, some shits about her studying abroad in England for fucking 9 weeks and that she’s da shit for doing so, and also she kept bragging that even the CEO thinks her English is very good.

But guess what tho, her retarded ass can’t even speak or write in proper English. She fucking not only spoke with a retarded accent but her grammar is all over the place, but yet she had the balls to bitch and laugh at others when they make a mistake in English, saying shit like “Didn’t that guy study in England, how come his writings are crap?”

And she would even use onomatopoeia phrases like “ewww” or “eek” or “ouch” to prove that her English is “authentic.”

U know what tho, if ur English is that good there’s no fucking need for u to show off like this or use berate others.

One time, I had enough and wrote a long ass complaint to the boss(About work stuff), that made her shut up for good cause the fucking retard wasn’t able to understand a word of that letter.

That bitch thought she’s better than everyone else and she’s not shy to it.

What’s make matters worse is that she hates dogs cause she thinks dogs are filthy animals.

When my dog Baku passed away she made some nasty remarks that I’ll never forgot and forgive her.

Honest to God I’ve never seen this kind of worthless piece of scum in life, that fucktard is the really the worst kind of piece of crap that I’ve ever met in my life.

Oh yea that stupid-ass motherfucking retard even once said that she was gonna work in Europe, but it’s all bs cause she aint even passed the job interview.

My violin teacher knows this retard too. My violin teacher was like: “dang girl this is hands down the worst kind of bitch being on earth”

Sorry for typing all this shit, just couldn’t stop once I got started.

I hope everyone supports the game that is about to be released.

My colleagues in Europe and I are super thankful of u guys ahhh!

給大家看一下泥褲和巴褲動作測試的動畫
還有寶總監角色超猛的攻擊動作
希望能在下個月順利發行遊戲

如果賣得不錯我就要跟工程師和動畫師吵鬧
要他們加入一些北爛的功能

如果順利一定會加入大家喜歡的阿培當角色
還有阿培最愛的超巨大的獒犬帝肥(阿肥)當寵物

到時遊戲釋出了再跟大家說

曾經有些人一直看衰我看不起我
因為我不喜歡念書上課都在睡覺
我不是不會念書是我不想念而已
他們覺得我只會畫圖沒屁用以後會餓死
只有我阿嬤支持我常常跟一些牌友炫耀
說我孫子畫的好漂亮啊之類的
但大部分的人都覺得我以後會沒出息

我之前的工作遇過一個非常自以為是又自私又跩的同事
說很想要跟我一起做遊戲然後利率對半分
我那時就覺得這個人心機很重為何我要授權給妳
我知道她只是想要利用我的名氣有夠現實的
(還很跩說不做也沒差啊我不求妳我有收集其他作家的資料等等)

那個混蛋覺得自己很唱秋
其他人都是白癡都很笨她很看不起別人
她曾經跟我說現在的人基因越來越差所以智商都很低
每天上班一副我超屌不屑跟大家講話的樣子

那傢伙英文明明很爛還在那邊很囂張
說什麼她媽以前為了她還開英文補習班
說她去英國遊學九個禮拜很屌
說老闆覺得她英文很好(老闆是加拿大華人)

幹放屁 講話文法錯一大堆王八蛋
她還會嘲笑其他人英文很差很爛
說英文差的人沒資格升上更高的職位
說那個誰誰誰知道不是去英國唸書
怎麼打出這種爛英文啊之類的

那傢伙還會故意學外國人的噁或其他語助詞（例如好痛之類）
假裝自己是純正的在海外生活的華人

我覺得英文這種東西夠用就好
如果你的英文真的很強很屌
你他媽的就沒有必要像這樣炫耀或斥責別人

有一次我因為在工作上的事情很煩(上面的人一直塞東西給我)
我給我們CEO寫了一長篇全英文訊息抱怨和建議(關於工作)
然後我傳給她看她就閉嘴了(我很確定她沒看或是她用GOOGLE翻譯)
幹因為她根本看不懂全部的文章王八蛋

那人也看不起別人覺得自己很屌
一點都不會覺得不好意思

最糟糕的是她超討厭狗
她覺得狗很噁心很骯髒
她說她這輩子最討厭狗

在我的狗巴褲過世時她還對我說了超狠毒的話
我永遠不會忘記也永遠不會原諒她

老實說我一輩子沒看過這種爛貨
真的是我遇過人品最差最自私的垃圾

喔幹那傢伙曾經說要去歐洲工作等等
在那邊唱秋結果面試根本沒過

我小提琴老師也知道這個王八蛋
她說天啊這是世界上最爛的人類

真對不起打了這麼多狗屁
真是一打就停不下來真的很氣

希望大家支持我們即將上市的遊戲
我和我的歐洲同事們都超感謝你們

[商業寫作技巧] Jeff Bezos Final Shareholder Letter as Amazon CEO

今天又來分享Presentality的商業英文寫作技巧~

★★★★★★★★★★★★

看貝佐斯致亞馬遜股東的最後一封信，學一些英文寫作小撇步!

上禮拜4月 15 日，亞馬遜創辦人 Jeff Bezos 發表了他 CEO 任內最後一封致股東的信。 歷年來亞馬遜的 shareholder letters 都廣受好評，甚至被許多專家封為美國最會寫股東信的企業之一。

這封信到底寫多好？我們就一起來看看。

★★★★★★★★★★★★

我們先看信的內容架構。大概只有五個部分而已：

1. 回顧：1997到今天，一路走來的成就
2. 價值：計算亞馬遜對社會各方創造的價值
3. 員工：亞馬遜其實對員工不錯，而且承諾未來會更好
4. 環境：亞馬遜對環境永續做的貢獻
5. 結語：世界要我們平凡，但我們要堅持獨特

★★★★★★★★★★★★

這封信的內容架構簡單清晰，聚焦回應股東對亞馬遜的主要批評點。

🎯 針對「亞馬遜對世界是好是壞？」：貝佐斯列出公司對社會各界— 使用者、新創公司、小商家等等 — 所做出的貢獻。

🎯 針對「亞馬遜如何對待員工」：貝佐斯列舉證據，表示亞馬遜其實對員工不錯，但又反過來說：我們未來一定會做的更好！

🎯這兩個寫完，他又加碼闡述亞馬遜對環境永續的貢獻

這就是我們的第一個寫英文文章的重點：

✍️ I. Make it simple & focused

What are the top things your audience is thinking about? Focus on that. Don’t add a lot of other complicated stuff. Simplify and focus.

你的讀者心裡在想什麼？他們對你最大的質疑點有哪些？你的開頭就直接切入重點，回應他們的疑點。

寫英文 — 尤其商業英文 — 最重要的就是簡潔、明瞭、聚焦。

其實呢，我們從貝佐斯用的文字上也看得出來：好的英文是簡單到大部分的人都看得懂的，就像這一段：

If you want to be successful in business (in life, actually), you have to create more than you consume. Your goal should be to create value for everyone you interact with. Any business that doesn’t create value for those it touches, even if it appears successful on the surface, isn’t long for this world. It’s on the way out.

沒有什麼很艱澀，高學歷的人才會用的字。大部分都只有一個音節而已。可能只有 “isn't long for this world” 有些人會需要查 (就是不會活很久的意思)。

★★★★★★★★★★★★

✍️ II. But… Be Conversational

但你有沒有注意到，內容有一點點重複？那一段的最後兩句：“isn’t long for this world” 跟 “It's on the way out” 根本是完全一樣的內容啊！這根本就跟英文寫作老師教我們的原則 — 可以刪的字就刪掉 — 相反對不對?

沒錯。因為這封信的語氣 (並非所有商業寫作)，就像是聊天一樣。我們在聊天的時候，是否會為了強調一個重點，用稍微不同的方式，重複同一件事？

所以呢，如果你想要寫出輕鬆一點的語氣，可以適當的「重複」。參考以下的兩種寫法：

•She is the corporate group’s top-ranked sales representative
•She’s by far our best sales rep, just insanely good. Like, nobody else comes close.

第二種比較浪費篇幅，但是否比較親切呢？

★★★★★★★★★★★★

✍️ III. Make it about PEOPLE

當然，除了語氣之外，還有另一個層面非常重要 — 就是說「人」的故事。

貝佐斯在這封信放了非常，非常，非常多的數字：亞馬遜雇用130萬人、超過二億人使用 Prime 服務、近兩萬商家使用平台銷售、亞馬遜為股東創造出1.6兆美元的財富，等等等等的…

看了這些數字，你是否覺得有點無感？

貝佐斯也知道大家看了太多龐大的數字，會漸漸無感，所以他文字一轉，從冰冷的數字，進入到溫暖的故事：

...more than 7/8ths of the shares, representing $1.4 trillion of wealth creation, are owned by others. Who are they? They’re pension funds, universities, and 401(k)s, and they’re Mary and Larry, who sent me this note out of the blue just as I was sitting down to write this shareholder letter:

貝佐斯把焦點帶到一個散戶小股東家庭身上，並且用他們寫給他的一封信，來強調亞馬遜對「普羅大眾」的貢獻。這個很值得大家效法：別只是一味的丟出數據 (理性)，也要不時的回到「人」的故事 (感性)，才能打動別人。

他用的轉折也很值得學習：列出一個清單，但把你下一段要寫的焦點，放在清單的最後一個，如：

There are many ways to improve your life: eating better, sleeping more, worrying less, and saying NO.

然後轉換主題：說一個有關 saying no 的故事。

★★★★★★★★★★★★

好啦，上述都有點簡單對不對？

💡還需要貝佐斯(或是他的寫手)更高段的一些寫作技巧嗎? 需要的同學請按個讚和留言「It’s all about PEOPLE.」。

完整信件: https://bit.ly/3v9P1a9

年度最愛的part2終於剪好
歷盡艱辛由要出國到生病再出國再生病中間再夾雜著很多需要被處理的瑣碎事情
大家也真的是久等了
在這邊很大家說個不好意思
但這影片也是有夠難剪
哈哈哈 是因為我和MAYAO瘋狂離題然後過於瘋癲
很多部份都需要被刪掉
留下的已經是比較能面對觀眾的內容了
希望大家倒杯茶 吃個餅乾
輕輕鬆鬆的看完這支很不正經的最愛影片
喜歡記得按讚和訂閱哦！
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✿空姐幻想破滅？點解會辭職？ https://youtu.be/5im0CxN3d0Q

✿任天堂SWITCH! 與美女試玩! NINTENDO SWTICH UNBOX & GAMEPLAY https://youtu.be/E7Vsnl8aytg

✿My Everyday Makeup Routine｜我的日常妝容
https://youtu.be/QqFsJStM2yM



追蹤花花
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