Dan John 丹·約翰：40年的洞見(jiàn)（2）
上一篇：?Dan John 丹·約翰：40年的洞見(jiàn)（1）
前文再續(xù)，書(shū)接上一回。
11 – "90% of success is simply showing up." Woody Allen
90%的成功，只需要輕松到場(chǎng)——伍迪·艾倫
（譯注：伍迪·艾倫是美國(guó)的著名導(dǎo)演與編劇。）
When I first began throwing the discus as a 118-pound tower of terror, I won a lot of meets. No matter what, the kids at the other school would tell me, "If (insert name of fat kid) would've been here, he would've beaten you." I used to believe that crap.
Whenever I win something, especially now in the Internet age, I always find out later that "somebody else" would've won it if, of course, they'd just shown up. Folks, it's a truism that should be stuck to your bathroom mirror. "Show Up!"
I've fond memories of helping a friend off the floor as he was dieting down for an amateur bodybuilding contest and he was doing depleting workouts. He was in a brain fog for probably three weeks. Of course, on the dais under the lights, he looked magnificent and won "easily."
The dude showed up. If you're gunna gunna, you have to show up to prove it. "Gunna gunna" was a phrase my mom used for people who were "gunna do this and gunna do that." It's like graduating from high school or college. I swear to you, if you just show up, you're gunna gunna do just fine.
自從我第一次把鐵餅當(dāng)作118磅（53kg）的恐怖之塔脫手而出，我就贏了很多比賽。
無(wú)論如何，其他學(xué)校的孩子會(huì)對(duì)我說(shuō)，“如果(某個(gè)肥仔的名字)在這里，他會(huì)打敗你的。”我以前也相信過(guò)這種鬼話。
每當(dāng)我贏了比賽，尤其是當(dāng)今的互聯(lián)網(wǎng)時(shí)代，我總會(huì)發(fā)現(xiàn)，如果“其他更厲害的人”出現(xiàn)了，他們就贏了。
伙計(jì)們，這是一條應(yīng)該時(shí)刻銘記的真理?！暗綀?chǎng)，參加比賽!”
我曾經(jīng)幫助過(guò)一個(gè)參加業(yè)余健美比賽的朋友，當(dāng)時(shí)他腦子里一片混亂，在苛刻的飲食計(jì)劃與艱苦的備賽訓(xùn)練中掙扎了三周。即便如此，他還是贏得了比賽，在領(lǐng)獎(jiǎng)臺(tái)上，他看上去氣勢(shì)如虹，“輕松獲勝”。
那哥們堅(jiān)持到了參加比賽。
如果你一直嘴巴上說(shuō)“要干嘛干嘛”，為了證明你自己，你必須去真正地去完成它。
“要干嘛干嘛”，是我媽形容那些常說(shuō)“想要做這個(gè)，想要做那個(gè)”的人。就好像從高中或大學(xué)畢業(yè)一樣。（這句沒(méi)明白啥意思）
我想你保證，只要你肯去做，你的想法就一定會(huì)實(shí)現(xiàn)。
斧游人：這條的意思是大部分人在面臨挑戰(zhàn)時(shí)，會(huì)因?yàn)楦鞣N原因，給自己找借口從而選擇放棄。但事實(shí)上，在競(jìng)技比賽中，所有人都一樣，承受著備賽與現(xiàn)場(chǎng)帶來(lái)的身心壓力。那些具備挑戰(zhàn)冠軍實(shí)力卻永遠(yuǎn)不到場(chǎng)的人，是不可能贏得比賽的。
誰(shuí)能夠鼓起勇氣，直面挑戰(zhàn)，誰(shuí)就能夠投身到冠軍的競(jìng)爭(zhēng)當(dāng)中，最終獲得勝利。
12 – Safety must be part of performance.
安全必須是成績(jī)的一部分。
One of my favorite books is Steve Ilg's "Total Body Transformation." Published in 2004, the book has amazing insights into human performance and reflects on Ilg's courageous victory over a terrifying back injury. In the book, Ilg looks at a quote made about Mark Allen that he had become the World's Greatest Athlete by winning a series of triathlons. Ilg came up with an interesting contest to see who actually was the world's fittest human.
Ilg's contest included basic gymnastic movements, weightlifting maxes, and yoga moves. My favorite section was the third day's endurance event, a mountain bike race to an uphill finish. His genius is realizing that downhill is where the injuries happen, so why not test the athletes' fitness as safely as possible?
I've had a lot of injuries that have caused me to spend a lot of time in hospital beds. One thing I've learned is that it is "almost" okay to get injured in competition, but it's insane to get hurt in preparation. Stopping several reps short of failure or injury may not sound courageous on paper, but coming back to train tomorrow is more important than an additional "junk" rep.
我最喜歡的一本書(shū)是史蒂夫·艾格的《全身改造》，出版于2004年，這本書(shū)對(duì)于人體運(yùn)動(dòng)表現(xiàn)有著驚人的遠(yuǎn)見(jiàn)，并對(duì)自己從嚴(yán)重的背傷中恢復(fù)進(jìn)行了反思。
在書(shū)中，艾格提到了馬克·艾倫，這位運(yùn)動(dòng)員通過(guò)贏得一系列鐵人三項(xiàng)比賽從而成為了世界上最偉大的運(yùn)動(dòng)員之一。艾格想通過(guò)一場(chǎng)測(cè)試賽，想看看誰(shuí)是世界上最強(qiáng)健的人？
艾格的測(cè)試賽包含了基礎(chǔ)體操動(dòng)作、舉重測(cè)試以及瑜伽動(dòng)作。（譯注：哈哈哈CF？）
我最喜歡的部分是第三天的耐力測(cè)試，一個(gè)在終點(diǎn)在上坡的山地自行車賽。艾格的天才之處在于，他明白自行車下坡是自行車比賽中最容易受傷的部分。所以，要在競(jìng)技的同時(shí)保護(hù)運(yùn)動(dòng)員的健康啊。
我曾受過(guò)很多的傷，因此也在醫(yī)院中花費(fèi)了不少時(shí)間。我學(xué)到的一個(gè)教訓(xùn)是，在比賽中的傷痛“幾乎”是可以接受的，但在訓(xùn)練中受傷則太不應(yīng)該了。
在力竭時(shí)停下，不去進(jìn)行有可能受傷的疲勞動(dòng)作，這聽(tīng)上去像是懦夫行為。但明天能夠回來(lái)訓(xùn)練，比“一次額外的垃圾動(dòng)作”（力竭變形）更有意義。
斧游人：
這條的意思是指，訓(xùn)練要保證100%的安全，比賽可以放手一搏。但無(wú)論如何，都要保證自己的安全。
在網(wǎng)上搜索Steve·ilg，我看到了他的一段往事：
他曾在80年代受過(guò)非常嚴(yán)重的脊柱與膝關(guān)節(jié)損傷，原因是在攀登過(guò)程中出現(xiàn)意外，訓(xùn)練伙伴砸在了他身上。后面通過(guò)一系列的訓(xùn)練，他恢復(fù)了健康，并且回歸戶外運(yùn)動(dòng)。
這人是真正的勇士啊。
文章來(lái)源：https://www.bodyhealth.com/blogs/news/this-man-can-still-break-you
13 – We tend to be "glib" about our weaknesses.
我們慣于“敷衍”自己的弱點(diǎn)
I love the word "glib." Usually, it means nonchalant (that has to be a French word; we need to find a way to say this glibly), but it also means "lacking depth and substance." Now, most of my ex-girlfriends say that about me, but I digress.
I've always taken about six weeks a year to assess, reassess, and deal with my weaknesses. It's always around the same few issues:
I'm too fat.
My hamstrings are too tight.
I need to work on X, Y, or Z.
So, how does one usually address these issues? Most people usually address weaknesses while also doing literally everything else. So, what happens in a typical six-week assessment program is we continue doing everything we did before and hope the weaknesses vanish magically. Without Harry Potter, that isn't going to happen.
In the last decade I've discovered that weaknesses demand full concentration. As I've argued before, if you want to really address fat loss, do the Velocity Diet. Oh sure, there are other fine options, but do the V-Diet once and then decide how "grueling" Atkins or Ornish or the Zone are in terms of sacrifice.
Weaknesses need to be given full attention. If you have flexibility issues holding you back, then you need some kind of challenge. In the past I've recommended the Bikram Yoga 30-Day Challenge (you promise to go to the 90 minute sessions every day for thirty days) and I still can't think of a better way to address the issue.
Weaknesses need to be attacked with depth. I charge you to examine every possibility in your search for ridding yourself of this issue. I've had people squat five days a week to address poor squatting technique and do 1,000 full turns a month to deal with discus throwing issues. If you have a clear weakness, total focus with every tool and weapon you can muster has to be the plan.
Don't be glib.
我喜歡用“油腔滑調(diào)”這個(gè)詞，通常意義上，它指貧嘴，同時(shí)也有“缺乏深度和內(nèi)涵”的意思。當(dāng)然，我的前女友們都這么評(píng)價(jià)我，不過(guò)我離題了。
我會(huì)每年都進(jìn)行為期6周的“評(píng)估、處理、再評(píng)估”的弱項(xiàng)提高計(jì)劃。
它總是圍繞這些相同的問(wèn)題展開(kāi)的：
我太胖了。
我的腘繩肌很緊張。
我需要去處理X、Y或者Z。
所以，一般人會(huì)怎么處理這些問(wèn)題呢？
大部分人會(huì)在解決弱項(xiàng)的同時(shí)在做別的事情。所以在這六周里面，他們會(huì)繼續(xù)以前做過(guò)的所有事情，并希望這些弱項(xiàng)問(wèn)題能神奇地消失。事實(shí)上，沒(méi)有神奇的魔法，問(wèn)題也沒(méi)有解決。
在過(guò)去的十年里我發(fā)現(xiàn)，提高短板需要高度專注。
就像我之前說(shuō)過(guò)的，如果你真的想減肥，那就試試速度減肥法。當(dāng)然，還有其他不錯(cuò)的選擇，但先執(zhí)行一次速度減肥法，然后再對(duì)比阿特金斯飲食法、?歐尼許飲食法與區(qū)域飲食法，哪個(gè)更“折磨人”。
我們要高度重視身上的弱項(xiàng)。如果你的柔韌性存在問(wèn)題，那么你需要嚴(yán)肅對(duì)待。我曾推薦過(guò)一個(gè)每天90分鐘，為期30天的高溫瑜伽挑戰(zhàn)，直到今天我依然認(rèn)為這是最好的柔韌性解決方案。
對(duì)待短板，要“重癥下猛藥”。我建議你在解決問(wèn)題的過(guò)程中，要考慮一切的可能性。
我曾經(jīng)指導(dǎo)別人通過(guò)一周深蹲5天，來(lái)解決他糟糕的深蹲技術(shù)；一個(gè)月做1000個(gè)轉(zhuǎn)身發(fā)力來(lái)完善鐵餅投擲技巧。如果你有一個(gè)明顯的弱項(xiàng)，那就必須全力以赴、竭盡所能地去對(duì)待它。
不要油腔滑調(diào)！
斧游人：專注產(chǎn)生高效
14 – Conditioning isn't just jogging.
能量系統(tǒng)訓(xùn)練不僅僅是慢跑。
Neither is it treadmilling, or whatever machine you think of right now. Conditioning is more than that. I gave some insights in?Four Challenges to Light Your Fire!, but few people were interested in trying out the tumbling. This little workout is the finest "finisher" I know and you only have to do it once.
Five forward rolls
Five right shoulder rolls
Five left shoulder rolls
Three cartwheels followed by three cartwheels to the other side
One set of bear crawls (about ten meters)
Sprint to waste basket
I think the intensity of conditioning trumps the duration most of the time. I have more to say on this later, but most people don't train hard enough to get in and get out.
That said, I also think most under-appreciate hiking, biking, and long, easy treks along the beaches and meadows of this fine planet. As noted earlier, go outside and breathe real air.
無(wú)論是跑步機(jī)，還是你想到的其他有氧器械，能量系統(tǒng)訓(xùn)練（譯注：也叫代謝訓(xùn)練）的內(nèi)涵都遠(yuǎn)大于此。
我在《炸裂的四個(gè)體能挑戰(zhàn)》一文中已經(jīng)說(shuō)清楚了，但還是只有小部分人愿意去嘗試“翻滾”挑戰(zhàn)。這是一個(gè)短小而足夠炸裂的訓(xùn)練結(jié)束項(xiàng)目，據(jù)我所知，你只需要且只能進(jìn)行一組。
5次正手前滾翻
5次右肩滾翻
5次左肩滾翻
兩側(cè)各三個(gè)側(cè)手翻
10米熊爬
沖刺到垃圾桶旁邊（準(zhǔn)備嘔吐）
我認(rèn)為，代謝訓(xùn)練的強(qiáng)度，遠(yuǎn)比持續(xù)時(shí)間更重要。關(guān)于這點(diǎn)我在后面會(huì)展開(kāi)討論，大部分訓(xùn)練者，并沒(méi)有在代謝訓(xùn)練中達(dá)到足夠的強(qiáng)度。
話雖如此，我還是認(rèn)為大多數(shù)人并不喜歡徒步旅行、騎自行車，以及在這個(gè)美麗行星的海灘和草地上愉快的行走。
如前所述，去戶外呼吸真正的空氣。（譯注：第五條，去室外訓(xùn)練）
斧游人：dan這條經(jīng)驗(yàn)是指，真正意義上的運(yùn)動(dòng)員體能訓(xùn)練，并非在無(wú)聊的有氧器械上消耗體力，而是要在足夠高的強(qiáng)度下，進(jìn)行有目的性、有效的輸出訓(xùn)練。
Dan上述的四個(gè)體能挑戰(zhàn)原文鏈接：https://www.t-nation.com/training/four-challenges-to-light-your-fire
15 – It's the movements you're NOT doing that are impeding your progress.
你所忽略掉的動(dòng)作，正是你成績(jī)停滯不前的原因。
Recently, I wrote a series of articles on the five basic human movements.
Push
Pull
Hinge
Squat
Loaded Carry
Now, you can certainly add vertical and horizontal and rotational and many other things to this list, but if you're skipping one of the basic five human movements, your training isn't optimal.
You're probably missing loaded carries and squats. The one lesson I've learned over and over is most people ignore these two things. So, start doing farmer walks, waiter walks, suitcase walk, sleds, and pushing cars a few days a week and master the basics of squatting.
You won't believe the progress you'll make!
最近，我寫(xiě)了一系列關(guān)于人類五種基本動(dòng)作的文章。
推
拉
髖鉸鏈
蹲
負(fù)重行走
在此基礎(chǔ)上，你當(dāng)然可以把多平面、多方向發(fā)力的訓(xùn)練動(dòng)作到這個(gè)清單中。但如果你跳過(guò)了這五種人類的基本動(dòng)作中的任何一種，你的訓(xùn)練計(jì)劃就是有缺陷。
你很可能錯(cuò)過(guò)了負(fù)重行走和深蹲。我反復(fù)學(xué)到的一個(gè)教訓(xùn)是，大多數(shù)人忽視了這兩個(gè)動(dòng)作。
所以，我建議你接下來(lái)的每周都花上幾天的時(shí)間，開(kāi)始做“農(nóng)夫行走”、“服務(wù)員行走”、“手提箱行走”、“推雪橇”和“推手推車”，并精通深蹲的基礎(chǔ)動(dòng)作模式。
你會(huì)為自己取得的突破性進(jìn)步而感到驚訝！
16 – There was a touch of brilliance in the Atkins Diet, and most people missed it.
阿特金斯飲食法有個(gè)細(xì)節(jié)很有趣，但大多數(shù)人都沒(méi)有注意到。
I still love the Atkins Diet. I keep some correspondences from 1999 from a group of women who lost 100 pounds each doing the Atkins Diet and a little weightlifting. I probably learned more from them than I ever learned from those with a bunch of initials after their names.
Here was the genius behind Atkins, in case you missed it. Dr. Atkins notes in his book that to become obese, you did something "unbalanced." To get yourself back to sleek, lithe, firm and fantastic, you honestly can't do a balanced approach. Finding balance at 100 pounds over-fat will keep you there. He recommended an "unbalanced" approach to get back to your target.
I've used this contrarian thinking process ever since I read this. In coaching the throws, I teach athletes with bad habits to throw with the "other" hand, do things backwards, try throwing with the 56-pound weight, and a variety of things that I'd consider "unbalanced." Now, if I'm working with a raw beginner, obviously I'd pattern and model the best technique possible, but with someone with ingrained bad habits, I look for ways to completely rework the system.
If you've been training for four years and never really squatted, I'd recommend you squat five days a week for two years. Crazy? Yes! But that's exactly what Dick Notmeyer had me do, and not only did I add forty pounds of lean body mass in four months, I also mastered the movement.
This "theme" seems to be a reoccurring lesson in my career.
我依然喜歡用阿特金斯飲食法。我保留著一些1999年的信件，來(lái)自一群通過(guò)阿特金斯飲食法與力量訓(xùn)練成功減掉100磅的女士們。我在她們身上所學(xué)到的事情，可能比從擁有無(wú)數(shù)頭銜的專家身上學(xué)到的還要多。
以下是阿特金斯飲食法的厲害之處，特別強(qiáng)調(diào)免得你忽略它。
阿特金斯博士在他的著作中指出，只有你制造了“不平衡的”事情（熱量溢出），身體才會(huì)變得更肥胖。為了回到苗條的身材，你不可能通過(guò)維持熱平衡（攝入與消耗的平衡）來(lái)實(shí)現(xiàn)的。在超重100磅的時(shí)候保持熱平衡也只會(huì)讓你維持現(xiàn)有身材。他提出了一種“不平衡的”方法（熱量差）來(lái)實(shí)現(xiàn)減重目標(biāo)。
自從我看到了這個(gè)方法，我就一直使用這種逆向思維。我指導(dǎo)一些有不良動(dòng)作習(xí)慣的運(yùn)動(dòng)員，
去練習(xí)非負(fù)載手的反向拋擲動(dòng)作（主動(dòng)牽拉技術(shù)），嘗試向后投擲56磅（25kg）的重物，以及各種我認(rèn)為可以創(chuàng)造“不平衡條件”的練習(xí)。如果我執(zhí)教一個(gè)毫無(wú)經(jīng)驗(yàn)的新手，那么我肯定會(huì)以教科書(shū)式的技術(shù)進(jìn)行教學(xué)和動(dòng)作設(shè)計(jì)。但如果執(zhí)教對(duì)象有著根深蒂固的壞習(xí)慣，那么我就會(huì)用“矯枉過(guò)正”的方法了。
如果你的訓(xùn)練經(jīng)驗(yàn)超過(guò)4年，卻從未真正的練過(guò)深蹲，那么我建議你在接下來(lái)的兩年里面，每周練習(xí)5次深蹲。聽(tīng)上去很瘋狂對(duì)吧？但這正是迪克·諾特梅爾讓我去做的事情。我不僅在4個(gè)月內(nèi)增重了40磅（18kg）瘦體重，而且我還徹底的掌握了深蹲這個(gè)動(dòng)作。
“矯枉過(guò)正”是有用的，這個(gè)事情似乎是我職業(yè)生涯中反復(fù)出現(xiàn)的一個(gè)教訓(xùn)。
（譯注：Dick Notmeyer?迪克·諾特梅爾，是Dan的力量教練，在80歲高齡依然每周進(jìn)行5次力量訓(xùn)練）
17 – You can't do everything at once!
你不可能一次性做所有的事情！
But if you do decide to "do everything at once" for a while, there may be benefits at the other end of the wormhole.
By the time I was a senior at Utah State University, I'd lifted at least three days a week, usually five to eight, for seven and a half years. I played football, soccer, wrestled, and competed at a fairly high level as an Olympic lifter. Oh, and I was a Division One thrower gathering points as a discus thrower, hammer thrower, and shot putter.
In January of my senior year, I hit the wall. I was sick of lifting and just couldn't keep up trying to do everything.
This "plan" worked perfectly. After all those years of training half the year as a thrower and the other half as an athlete in another sport AND keeping an enormous load in the weight room, I backed off everything.
I never went over 385 that winter and spring in the squat. I did clean and snatch, but always within reason. I didn't play in pick up games or intramurals or, honestly, anything. I went to school, lifted a little, and threw a little. I ended up with what Coach Ralph Maughan called "the greatest season in the history of USU throwing," which, at the time, was quite a big deal.
The lesson? Well, after doing seven years of "everything," backing off to just one thing propelled me to a level of success that simply shocked me with the ease I attained it.
Less is more. This is a fundamental truism in the strength arts. But you first have to really put a lot of "more" in. Like Earl Nightingale used to say about the fireplace, many people walk up to the fireplace and say "give me heat." The right way to do it is to get some paper, some kindling, some logs, and light a match. Then you get some heat.
You have to explore and learn and try many things to be able later to whittle them all down into a simple package. I can show you some short cuts and so can all the other authors here, but you need to put the time and effort into the "more" before you can master the "less."
不過(guò)，當(dāng)你堅(jiān)持要一次性完成所有的事情，也許會(huì)對(duì)蟲(chóng)洞的另一端產(chǎn)生巨大的貢獻(xiàn)。
（譯注：玩笑話，指浪費(fèi)時(shí)間）
直到我成為一名猶他州立大學(xué)的四年級(jí)學(xué)生時(shí)，我已經(jīng)堅(jiān)持了七年半的力量訓(xùn)練，每周最少三次，大多數(shù)是五至八次。我不但打橄欖球、足球和練摔跤，而且還以舉重運(yùn)動(dòng)員的身份參加高水平的比賽。哦對(duì)了，作為鐵餅、鏈球和鉛球的專項(xiàng)運(yùn)動(dòng)員，我還是一級(jí)選手。
在大四那年的一月份，我遇到了瓶頸。我開(kāi)始厭倦力量訓(xùn)練而且無(wú)法繼續(xù)堅(jiān)持訓(xùn)練。
在那些日子里，我有半年的時(shí)間進(jìn)行投擲專項(xiàng)訓(xùn)練，剩下半年去參加其他專項(xiàng)運(yùn)動(dòng)。
這份“計(jì)劃”奏效了，它成功地讓我對(duì)所有的事情失去了興趣。
后來(lái)，一直到同年冬天與次年春天，我沒(méi)有使用超過(guò)385磅（174kg）進(jìn)行深蹲訓(xùn)練，而且在練習(xí)高翻與抓舉時(shí)，始終用著恰當(dāng)?shù)挠?xùn)練負(fù)荷。事實(shí)上我也沒(méi)有進(jìn)行任何校內(nèi)體育項(xiàng)目，哪怕只是打臨時(shí)配對(duì)的籃球野球賽。在學(xué)校里，我克制的進(jìn)行著舉重與投擲訓(xùn)練。
我一直保持這樣的狀態(tài)，直到我完成了拉爾夫·莫恩教練所說(shuō)的“猶他州立大學(xué)田徑史上最偉大的投擲賽季”，這在當(dāng)時(shí)是一件大事。
（譯注：拉爾夫·莫恩是Dan在猶他州立大學(xué)時(shí)期的投擲專項(xiàng)教練）
有什么經(jīng)驗(yàn)教訓(xùn)嗎？好吧，在這七年多的“練習(xí)所有項(xiàng)目”以后，我選擇退而求其次，專注于一件事情，就輕而易舉地獲得了巨大的成功，這讓我十分震驚。
少即是多，這是力量訓(xùn)練體系的基本真理。但你首先必須投入足夠“多”。
正如南丁格爾說(shuō)的那樣，很多人跑到壁爐前祈求得到溫暖。正確的做法是，去找一些紙、一些引火物和原木，點(diǎn)燃一根火柴，然后你得到了光和熱。
你必須不斷探索、嘗試與學(xué)習(xí)許多東西，然后把它們濃縮成自己的經(jīng)驗(yàn)體系。我和其他任何作者，都可以提供一些行之有效的捷徑，但你依然需要投入足夠多的時(shí)間精力去嘗試，這才能得到屬于自己的精華。
斧游人：這條經(jīng)驗(yàn)意思是，通過(guò)大量的學(xué)習(xí)與試錯(cuò)，找出適合自己的有效訓(xùn)練手段。
然后在訓(xùn)練項(xiàng)目的選擇上，刪掉那些華而不實(shí)的東西，只保留足夠的精簡(jiǎn)且最有價(jià)值的事情，然后在這些有限的項(xiàng)目上投入盡可能多的精力。
Less is More這句話，很容易被人誤解為“極簡(jiǎn)就完事了”。
其實(shí)它不等于極簡(jiǎn)，而是指奧卡姆剃刀。
在能夠滿足需求的前提下，盡可能的壓縮與減少結(jié)構(gòu)的復(fù)雜程度。
如果連最基本的需求都沒(méi)有得到滿足，就盲目地高呼“極簡(jiǎn)萬(wàn)歲”，回過(guò)頭來(lái)還得查漏補(bǔ)缺，這是低效的選擇啊，伙計(jì)們。
18 – You want "less"? Let me give you less.
你想要簡(jiǎn)潔？我給你簡(jiǎn)潔的方案。
My friend, Pavel Tsatsouline, handed me this great two-day a week training program. I shared it with a young, busy guy who told me it was too easy. I knew he was lying, so I tweaked it for him. Here's the "King of Less Training Programs":
Day One
Bench Press
Squat
Day Two
Bench Press
Deadlift
That's it. It's the minimalist's minimal workout. Now, let's look at my tweaks:
Only 45 and 25-pound plates!
No less than ten reps on every set of bench and squat until the last set.
No less than five reps on every deadlift.
So, the bench press workout was sets of ten, add weight, until the last set where you grind out as many as possible.
A bench example from 1993 when I did this same basic program:
135 x 10
225 x 10
315 x 10
365 x "as many"
For the squat, the last set should be around bodyweight, usually 185 or 225, and you go for at least 30 reps.
In the deadlift, keep grinding out those sets of five. Over time, feel free to slide this down to three reps, then two reps.
On paper, this looks so easy!
我的朋友帕維爾，提供過(guò)一個(gè)非常好用的一周二練的訓(xùn)練計(jì)劃給我。
我把它分享給一個(gè)非常繁忙的朋友，結(jié)果他說(shuō)太輕松了。我知道他在撒謊，所以我?guī)退薷牧艘幌掠?jì)劃。
下面是“低頻訓(xùn)練之王”計(jì)劃：
第一天
臥推
深蹲
第二天
臥推
硬拉
僅此而已. 這是極簡(jiǎn)主義風(fēng)格的最小可行計(jì)劃。然后，看一下我的調(diào)整細(xì)節(jié)：
只允許使用10kg和20kg的杠鈴片進(jìn)行加重
深蹲和臥推的每組次數(shù)必須達(dá)到10次，除非是最后一組。
硬拉的每組次數(shù)必須達(dá)到5次。
所以，例如臥推訓(xùn)練，先來(lái)個(gè)一組十次，然后加重，直到最后一組你已經(jīng)盡全力了。
這是一份臥推訓(xùn)練的范例，也正是1993年我在用的訓(xùn)練課表：
61kg x 10次臥推
102kg?x 10次臥推
142kg x 10次臥推
165kg x "盡全力"
對(duì)于深蹲來(lái)說(shuō)，最后一組應(yīng)該用接近自身體重的重量做組，通常是83kg或102kg，然后你要一口氣完成30次。
對(duì)于硬拉來(lái)說(shuō)，保持用緊繃的狀態(tài)完成每組5次。隨著時(shí)間的推移，你可以自行加重完成每組3次，甚至每組2次。
紙上談兵的話，這份計(jì)劃是很簡(jiǎn)單的。
19 – If you really want a breakthrough, teach someone else. And if you need mastery, teach 65 fourteen-year-old sophomore boys something all at once.
如果你真的想要有所突破，那就去教別人。如果你需要精通某項(xiàng)技能，那就試著用它一次性教會(huì)六十五個(gè)14歲初中二年級(jí)學(xué)生。
Whenever I talk with someone who has been around gyms for a long time, usually this story comes up:
"I was just a young kid and I wanted to lift. So, I signed up and tried to do what I thought was lifting. Some of the more experienced guys would take time to show me how to (fill in the blank) and, boy, did I make progress after that!"
The interesting thing is the experienced guy probably got more out of the exchange than the neophyte. When you try to teach someone something you know, you begin to pick up those subtle points that you may have forgotten or, perhaps more common, you may know but never knew you knew it! Teaching someone to squat might make you rethink how you move the whole system down and not just bend the knees.
Oh, sure, you can lose your mind helping someone learn the basics of weight training, but for most the time spent teaching others is like finding a vein of pure gold.
每當(dāng)我和一個(gè)在健身房待了很長(zhǎng)時(shí)間的人交談時(shí)，通常都會(huì)有這樣的故事:
“我當(dāng)時(shí)只是個(gè)少年，我想要練力量。所以我去健身房辦卡，試著練我認(rèn)為是舉鐵的動(dòng)作。一些更有經(jīng)驗(yàn)的人耐心的教我如何訓(xùn)練，然后，天哪，在那之后我有進(jìn)步嗎？?！?/p>
有趣的是，在這個(gè)交流的過(guò)程中，更有經(jīng)驗(yàn)的人可能比新手獲得更多的進(jìn)步。每當(dāng)你嘗試把一些你已知的技術(shù)教給別人時(shí)，你會(huì)發(fā)現(xiàn)一些自己可能已經(jīng)忘記，甚至從未注意過(guò)的技術(shù)細(xì)節(jié)。
指導(dǎo)別人學(xué)習(xí)深蹲，很可能幫助你理解下蹲時(shí)以移動(dòng)整個(gè)關(guān)節(jié)系統(tǒng)來(lái)完成動(dòng)作，而非僅僅做屈膝動(dòng)作。
當(dāng)然，你可以不顧一切地幫助別人學(xué)習(xí)有關(guān)力量訓(xùn)練的基礎(chǔ)知識(shí)，但大多數(shù)時(shí)候，花費(fèi)時(shí)間去教導(dǎo)別人就像尋找純金礦脈一樣。（譯注：往往徒勞而返，卻在不經(jīng)意間獲得巨大回報(bào)。Dan是指不要為了回報(bào)而刻意去進(jìn)行輸出。）
斧游人：這條經(jīng)驗(yàn)的本質(zhì)是終極學(xué)習(xí)法“費(fèi)曼技巧”。
關(guān)于費(fèi)曼技巧的原理與方法論，請(qǐng)看下面這個(gè)視頻：
20 – When reading something over the top, that has the markings of "secret" or "exotic" or even "expensive," don't leap in with both feet and break your ankles.
當(dāng)你閱讀一些標(biāo)題寫(xiě)著“秘密”、“異國(guó)情調(diào)”甚至“昂貴”的文章時(shí)，不要被洗腦導(dǎo)致人財(cái)兩空。
I've been there. I read those massive ads for Nautilus in Scholastic Coach and Athletic Journal and thought, for sure, that this was the ticket to success. Plyometrics had me leaping off tall buildings with a single bound and limping up flights of stairs. Don't even get me started with the stupid things I've tried.
Most of "it" is crap. From the magic supplements, like B-15 (better than 14!) to the promises of this huckster or that guru, I've rarely discovered much beyond the basics that works.
I remember fasting for 14 hours before a workout and doing set after set after set of compound leg exercises and consuming a whiff of some exotic herbs to enhance my growth hormone. It enhanced someone else's wallet.
If it sounds too good to be true, it is.
我就犯錯(cuò)這樣的錯(cuò)誤。我在學(xué)術(shù)期刊和體育雜志上看到諾德士牌器械的廣告，我覺(jué)得用它訓(xùn)練肯定是通往成功的必備條件。還有，增強(qiáng)式訓(xùn)練讓我從高處一躍而下，然后一拐一拐的上樓。別再問(wèn)我做過(guò)的那些蠢事了，我都懶得說(shuō)了。
大部分“神奇玩意”都是垃圾。例如，那種被推銷員和大師們瘋狂推薦的黑科技補(bǔ)劑，我并沒(méi)有發(fā)現(xiàn)它有基本功能之外的效果。
我還記得自己在訓(xùn)練前禁食了14個(gè)小時(shí)，然后去練下肢，還吃了一些奇怪的草藥來(lái)增強(qiáng)我的生長(zhǎng)激素。根本沒(méi)啥用，而且錢去了別人那。
如果某個(gè)東西聽(tīng)上去好的太夸張，那它一定是假的。
本篇文章，第一部分，1~20條，結(jié)束。
