【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！

這首語用力驚人的詩，你讀過嗎？
來跟 Sonny老師的翻譯&教學札記 學簡單英文表達

以下為 Sonny 老師第一視角文字

-

在拜登的就職典禮上
22 歲非裔美籍詩人 Amanda Gorman 上台讀詩
這首詩的選字雖然平易近人
但巧妙運用了每個字詞的雙關和歧義
用寫作的角度來說，可謂語用力驚人

報導給出了這個主標題：
The Hill We Climb: the Amanda Gorman poem that stole the inauguration show

The Hill We Climb 是詩的標題
steal the show 指「搶盡風采」
inauguration 就是「就職典禮」

副標題這麼說：
The 22-year-old poet wowed the crowd with her reading during Joe Biden’s swearing-in

wow the crowd 指「讓群眾驚豔」，wow 當動詞有「讓人說 wow 」的意思
swearing-in 指「宣誓就職」

接著讓我們一起來讀詩的第一節：

When day comes, we ask ourselves where can we find light in this never-ending shade?
（當白晝降臨，我們問著自己：在無盡的陰影中如何找到光亮？）
👉 light（光亮）和 shade（陰影）對比
👉 never-ending 永不結束的

The loss we carry, a sea we must wade.
（我們承受著失去，還須度過一片汪洋。）
👉 lose 是動詞，loss 是名詞
👉 wade 指「涉水而過」

We’ve braved the belly of the beast.
（我們抵擋著艱險危殆。）
👉 brave 當動詞用，有「勇敢面對、敢於承受」的意思
👉 belly of the beast 意指「非常危險的境地」

We’ve learned that quiet isn’t always peace,
（我們知曉沉默不代表和睦）
👉 learn 除了「學習」，還有「知道」的意思

and the norms and notions of what “just” is isn’t always justice.
（「正直」的思維和規範，不一定等同正義）
👉 norms and notions 押頭韻 (alliteration)，吸引讀者注意力
👉 just 可以當 justice 的形容詞，例如：a just/ an unjust man（一個正直/不正直的人）

And yet, the dawn is ours before we knew it.
（然而在我們知曉之前，黎明就屬於我們）
Somehow we do it.
（我們終究挺了過來）
👉 somehow 原意為「不知怎地」，常用來形容「非常艱難、不知怎麼辦到」

Somehow we’ve weathered and witnessed a nation that isn’t broken,
but simply unfinished.
（我們歷盡滄桑，親眼看見一個國家並非殘破，只是尚未完整）
👉 weather 當動詞時指「遭受風雨吹打」、witness 指「目擊」
👉 能想到 weathered and witnessed 兩個 w 的組合，功力非常高強

光是一個詩節
就有太多靈活但又不會太難的單字用法
值得我們攝取學習
所以建議大家養成沒事就翻翻英文報章的習慣
隨時 pick up 幾個單字或表達方式
把學習英文融入自己的生活中
才能維持學習動力，不斷進步！

-

Sonny 老師的 【台灣浩進階筆譯班】
即將在9月開課啦🔥

應同學們熱烈回應
此班結合往年爆滿的 #翻譯所考試班 ✏️
更提供給已修習過
#基礎筆譯班📖 的你繼續練功
全新10週課綱，完勝不同語境
名額有限，僅此一班：https://lihi1.cc/xam1M

#基礎筆譯班明年二月開班
#口譯班全新時段也開放報名中
#翻譯小達人們來上課囉

【616 兩百萬人遊行之排名不分先後左右】

Never Say Never！

"It always seems impossible until it's done. "

616大遊行基本上是破了香港的歷史紀錄，我懷疑有機會甚至可能刷新了世界紀錄，在一個七百萬人的小都會中，居然有二百萬人上街遊行，不分左中右政見一同上街，去反對林鄭月娥這個政府！

「二百萬人根本就是普通香港人，是不分藍黃左中右」

各位要記著，可能兩年之後的現在，那些藍絲、KOL正在不斷洗板，不斷篡改歷史，將整件事情扭曲，以黑暴污名化，但大家要記著兩年前的6 月16日，是兩百萬香港人和平上街，而在那兩百萬人中，有很多人在投票是投給工聯會、民建聯，屬於傳統界定為藍絲和建制派的人，又或是重來也不問世事的人，但是當時他們為什麼也要上街，就是要求林鄭月娥撤回送中條例，啊，不對，林鄭月娥在6月16日前已經暫援了送中條例，暫援了送中條例都還有200萬人上街，這代表他們是在反對林鄭月娥這個政權，和反對香港警察在六月時所施行的警察暴力，所以他們才會全部湧出來！

有很多機會讓林鄭月娥和香港人溝通，可以改善香港、改革香港，無論她認錯或不認錯都好，她總會有方法能挽救整個香港，若然林鄭月娥仍是真的愛香港的說。可是林鄭月娥這個八婆卻包拗頸，反過來還恐怕香港未夠撕裂，她其後一直鼓勵警察暴力，不自我檢討，不聆聽市民訴求，最終引發了一連抗爭行動，甚至更大的群眾運動。

其實，我們香港人是否有可能再創紀錄，甚至破埋二百萬人的數字，大家可能會灰心，甚至乎覺得沒可能啦，亞哥，尤其是現在有國安法，民陣申請遊行又不獲淮，香港人顧著移民，我們的人又都全坐了監，但各位，我加入了社民連這麼久，大家都知我是比較天真的，就是 Never Say Never，就像我背上的文字， 是曼德拉的名句，It always seems impossible until it's done. 意思是事情永遠在成功前總像是沒可能實踐，其實616 就是最佳例子！

無論點都好，我相信一個獨裁政權是不會千秋萬世，我今天在監獄裡面，已經在鍛鍊自己身體，正在不斷做運動，在監獄中雖然食物很難入口，但是卻很清淡，再配合我增加了的運動量，這樣會使我更加長命😎

我好快會出來和大家見面，我而家應承住你先，我放監出來時應該會有返六嚿腹肌的！💪🏻

—————————

【616 Two Million March: A March of People from all across the Political Spectrum】

The 616 march is basically a record-breaking event in Hong Kong's history, and I suspect it may have even set a world record, as 2 million people took to the streets in a small city of 7 million, despite the fact that Carrie Lam still remains a stubborn bxtch.

I was really moved by the 2 million people who took to the streets to oppose Carrie Lam's government, regardless of their political views. Perhaps now, 2 years after this march, these 'blue ribbons' and KOLs are now constantly whitewashing and falsifying history, distorting the whole incident and stigmatising it with black violence. However, we must remember that out of those two million people who went on the march, many of them voted for the FTU and the DAB, many of them are people who are traditionally defined as 'blue', many of them are members of the pro-establishment camp, and many of them were those who do not care about the world, but why did they take to the streets too? Did they want the withdrawal of the Extradition Bill? Nope. Carrie Lam has already withdrawn the Bill before the 16th, and 2 million people still decided to take to the streets, and this means they were against the regime, and they are in opposition to the police brutality that they witnessed in June.

These 2 million people were just ordinary Hong Kong people, regardless of blue, yellow, left, centre or right. There were many opportunities for Mrs Lam to communicate with Hong Kong people, to improve and reform Hong Kong, and whether she admitted her mistakes or not, there was always a way for her to save Hong Kong as a whole. However, Carrie Lam, has been so stubborn that she is afraid that Hong Kong is not torn apart enough. She has been turning a blind eye to police violence, not reviewing herself and not listening to people's demands, which eventually led to a series of protests and even a bigger mass movement.

In fact, today, we may be discouraged as to whether Hong Kong people can set another record, or even break the record of 2 million people, especially when there is a national security law and that the pro-democracy camp has been denied permission to demonstrate. A lot of Hong Kong people are thinking about migrating, and a lot of us are in jail. I've been in LSD for quite some time, and everyone knows I've always remained hopeful (some might say I’m naive). Never say never, and as what the back of my T shirt says, “It always seems impossible until it's done.” (A famous quote from Mandela) In fact, June 16 is the perfect example!

I believe that a dictatorship will not last forever. I am in prison today, but I am already exercising. Prison food is not exactly pleasant, it's blend, but exercising with this diet, I'm gonna live longer! 😎

I'll be out soon, and I promise I’ll be back with 6 packs. 💪🏻

———————————
文遠交低話大家記住一定要撐 #文遠Patreon 呀！

⭐支持文遠⭐請訂閱Patreon⭐
⭐Please show your support by subscribing to Avery’s Patreon ⭐
www.patreon.com/AveryNg