为单位的

为单位的
2011年08月23日
　　这人写了一篇文章，已经翻译好了同样放在日志中，题目是"耐力科学"。因为他在文章最后提到的一个训练理念和国内是矛盾的，所以特地和他交流了一下。先介绍一下这个作者：他在一个长跑队中同时是优秀运动员、指导者和教练员，也是一家同时进行私人训练、健身、执教的公司的拥有者，为各个水平的长跑运动员提供科学指导，为公众提供健身训练指导，也为教练员提供指导。他有一个关于长跑的个人网站（www.runcoachjason.com),也在各种杂志发表过文章。
　　我第一封：
　　Dear Jason R. Karp
　　Hello,I’m a Chinese student who is keen on athletics.My ambition is to be a coach for the middle and long-distance running.My English is so poor,so can you forgive me?
　　Did you remember that you have written an article called”The science of endurance” and published it on the IAAF” New Studies in Athletics”(NSA,)frome page9-14 in 2009?the Volume Issue is 24:4;9-14,2009. You said that the main physical factors that influence endurance is cardiovascular, muscular, metabolic, and neuromuscular.The article has enlightened me so much.But the only thing I can’t comprehend is that in the second part of the article, you talked about the ways for training endurance.In”Neuromuscular factors”, the last paragraph you said that “ When strength training,coaches should make sure that athletes use a very high intensity and very few reps to focus on neural adaptation rather than muscle hypertrophy(which would decrease running economy by adding muscle mass)”.In China,however, we think that if you want to avoid muscle hypertrophy, a low intensity and many reps is necessary.
　　In our opinion,short distance running should use a very high intensity and very few reps, because they mainly use fast-twitch muscle fibers which can contract quickly and forcefully. On the other hand, middle and long distance runners should use a low intensity and many reps because slow-twitch muscle fibers can’t contract like fast-twitch muscle fibers, so that to endurance athletes, we should focus on their staying power instead of the ability to contract quickly and forcefully. So we think that high intensity and few reps will add muscle mass, but low intensity and many reps won’t.
　　In the article, you have taken some examples of the training means used by middle- and long-distance runners.To improve neuromuscular factors, we can use explosive strength training with heavy weights and plyometric training(Strength training:3-4 sets of 3-5 reps at>85% 1-rep max with 3 minutes rest; Plyometrics(box jumps,squat jumps,leg bounds,bleacher hops,etc)).We use plyometrics regularly.For endurance athletes, we will do squat jumps for more than 100 meters each set to train the staying power, but we rarely use explosive strength training with heavy weights because we think this is fit for short-distance runners.Do you think this difference is caused by the different physical condition between Chinese and American?
　　What’s your opinion? Best regard! Thank you!
　　首先是寒暄了一下进行自我介绍，说她这篇文章给我的启发很大，但是他的文章最后认为长跑运动员应该进行极大重量极少次数的力量训练，但是我们国内认为长跑的应该进行小负荷多次数的力量训练。短跑运动员需要的是肌肉的快速收缩的爆发力，他们练的是大负荷少次数，因为他们主要是动员快肌纤维，而长跑运动员以慢肌纤维为主，慢肌纤维的收缩速度和力量都比不上快肌纤维，因此对于长跑运动员的训练，我们应该放在他们的肌肉耐力训练上，进行小负荷多次数的训练，而不是快速收缩的爆发力量。
　　在文章中：他说长跑运动员为了改善神经肌肉功能应该进行大重量的爆发力量训练或者是超等长练习。国内超等长练习做的很多，比如我们会让长跑运动员做超过100米一次的的跨步跳，但我们很少做大重量爆发力训练，因为我们认为这个更适合于短跑。
　　Jason第一封：
　　Hi,
　　Thanks for writing. The reason for high-intensity strength training
　　for distance runners is to increase power and possibly running economy
　　though focusing on the neural aspect of strength. Lots of reps with a
　　light weight doesn't do much for distance runners over and above what
　　they already achieve from running lots of miles. Check out the
　　research on strength training for distance runners, which have used
　　either very heavy weights or explosive movements like plyometrics.
　　老外回我说他非常感谢我对他文章的评论。长跑运动员之所以要进行大负荷的力量训练是因为这样子不仅可以改善力量，同时通过神经肌肉系统方面的改善，还可以改善跑步的经济性（也就算动作技术的标准、规范性）。而多次数小负荷的力量训练对长跑运动员没什么帮助，因为他们通过长距离的有氧跑，已经得到了通过这种力量训练所能达到的练习肌肉耐力的效果（也就是说与其进行小负荷力量训练练肌肉耐力还不如通过有氧跑练肌肉耐力来得有效）。
　　我第二封：
　　OH，I'm so glad that you can give the response, because this is my first letter to send abroad. I hardly can imagine you can answer it.My English is not so well. "Lots of reps with a light weight doesn't do much for distance runners over and above what they already achieve from running lots of miles." Does it mean that lots of reps with a light isn't necessary for long-distance runners because we can get the same effect turough running a lot of miles?
　　Another question: you know that east Asians don't have the powerful muscles like Americans, so in China, most coaches think that we should focus on the stride frequency, not the strided distance. In Olympic games, IAAF World Championships, and some International marathon games, you can see that Chinese athletics have a high frequency, not a high stride like black and white people(if suce appellation caused racialism problem because of my English ability, I'm sorry for it). Because of this, Chinese coaches think the strength is not important, but the frequency is. We really do high intensity strength training. For example, we need athletes to do low intensity with lots of reps training to improve the staying power, the movement speed is what we always insist on during the strength training.
　　Do you think heavy weights training is necessary for Chinese? And how much proportion of it during the training is suitable for athletes?(If necessary, how much for China?) Thank you!
　　By the way, I'm not sure, what's the most suitable way to add muscle mass?Very high intensity and very few reps(3-5 reps) or high intensity and few reps(about 10 reps) or low intensity and lots of reps?
　　Thanks to your response again.
　　这封信我说很高兴能得到他的回复。因为这是我第一次给国外的人发邮件，我几乎没想过能得到回复。首先我问他，可能我有点不确定，问他，可能我的英语不好有句话没理解，他是不是说小负荷多次数的力量训练没用，因为通过有氧跑已经能获得同样的效果了？
　　另外，由于中美运动员身体素质的差异，中国教练都认为我们应该把注意力放在步频的训练上。而不是步幅。所以在奥运会、田径世锦赛和有的国际马拉松赛事中可以发现中国运动员的特点是高频率，而不是像黑人和白人那样的高步幅。因此，中国教练认为改善步频是最重要的。我们很少大负荷力量练习。而是要求运动员进行小负荷多次数的力量练习，在力量训练过程中，我们会强调运动员完成动作的速度要快以此来练频率。所以我问他：他认为对于中国运动员来说需要进行大重量力量训练吗？
　　顺便问了下他，我不是很确定，哪一种方法最能刺激肌肉体积的增长：极大重量极少次数的练习（3-5次）或者是大重量少次数的练习（十次左右）或者是小负荷多次数的力量练习？
　　Jason第二封：
　　Hi,
　　Research does not support that lifting light weights many reps does
　　anything for distance running performance. You may be able to get some
　　beneficial power effect from lifting light weights if you lift them
　　quickly, but you can also improve power by doing sprints and
　　plyometrics.
　　The key to increasing speed is stride length, not stride rate. Stride
　　rate increases only slightly as runners increase speed. Stride length
　　increases much more. The increase in stride rate comes from
　　increasing power production at take-off.
　　The best way to increase muscle mass is to lift at least 80% of the
　　one-rep max 8-10 times. However, for a distance runner, you don't
　　want to increase muscle mass, as that would decrease running economy.
　　You want to get stronger without adding muscle mass. So for a
　　distance runner, it's better to lift very heavy for only a few reps to
　　focus on the neuromuscular component of strength.
　　这封信他和我说：根据调查研究结果，小负荷多次数的力量训练对于长跑成绩没什么帮助，可能你在进行这种力量力量练习方式的时候强调动作速度对于改善力量有点帮助，但是你通过超等长练习或者短距离冲刺来改善力量的效果也不错。
　　提高跑速的关键在于步幅而非步频，步频对于长跑运动员速度的改善只有一点效果，但是步幅对于速度的提高效果却更明显。改善步幅的方法正是改善每步蹬地的力量。
　　增长肌肉最好的方法是用至少80%的最大重量，做8-10次的方式。但是对于长跑运动员来说，你并不想增长肌肉体积，因为那会影响跑步的经济性。你希望的是能够增长力量但不增长肌肉体积。因此对于长跑运动员来说，进行极大重量极少次数的力量练习，以改善神经肌肉系统，这样子会更好。
　　最后我和他说很高兴能够从他这里学到和国内完全不同的理念。不管我以后懂的再多，我都不会停下学习的脚步。同时也期待将来或许有一天，我们能进行更多更深入的交流，使互相都有所提高。他也回复我鼓励我要再接再砺。