Strength as a Priority What is Strength Strength

Strength as a Priority 訓練的首要目標: 力量

What is Strength 力量是什麼? • Strength is an ability to produce force 肌力是產生力量的能力 • A little force >>>>>>>> A lot of force • EVERY movement you make requires the application of force 生活中的一舉一動都會有力量的產生

Understanding Strength • Strength is the ability to produce FORCE 肌力是產生力量的能力 • The rate at which force is produced will create 產生力量的同時也會有動作速度的產生 VELOCITY • The combination of FORCE and VELOCITY dictate POWER output 而力量與速度的結合就是爆發力輸出

Force 當正確施展力氣時，則會產生動作 • Force is a characteristic of strength and when applied appropriately produces movement 最大力量是指運動員能施展的最大力量。(不把時 間因素考慮進去)-通常需要四秒抵達最大力量 • Peak Force is the greatest amount of force an athlete can produce (regardless of time) – Usually takes 4 seconds to reach max force • The application of FORCE will result in a Rate of Force Development (RFD) 當力量與時間同時一起看的話，會出現發力 率。

Rate of Force Development • Rate of force development may be critical to athletic performance 發力率對於運動表現非常關鍵 • Directly related to accelerating an object 與使一個物體的加速有直接的關聯

RFD has important time intervals for sport 各運動看的發力率不同 • 50 ms related to striking sports 技擊類需要看50 毫秒的發力率 – Taekwondo • 95 -100 ms related to ground contact time – Sprinting in all sports • 250 ms related to jumping ability – Basketball – Volleyball 跳躍能力則是 250毫秒的發 力率 95 -100毫秒發力 率則是與地板接 觸時間有關

Rate of Force Development 發力率的發展 • Time intervals are important 時間間隔對發力率來說非常 重要 • Example: 舉例: A、B一起衝刺, A於 95毫秒時產生 200 kg的力, B • Sprinting 於 95毫秒時產生 190 kg的力, 其他條件相同的 – All things equal 情況下, A將獲得勝利。 • Athlete A produces 200 kg in 95 ms • Athlete B produces 190 kg in 95 ms • ATHLETE A WINS!!!

Rate of Force Development (RFD) Peak Force Person A Force (N) Person B 0 50 100 250 300 Time (ms) 350 400 450

Velocity • Velocity is a directly related to rate of force development • Measured as m/s 速度與發力率的發展有直接 的關係, 單位為公尺/秒

Power • Power= Force X Velocity 爆發力=力量X速度, 單位為 瓦特 • Measured in watts • Peak Power 最大爆發力對所有運動來說都有參考價值, 平均爆發 – Most sports 力則是對於耐力運動比較重要。 • Average Power – Endurance sports • Power has been considered one of the most important characteristics in sport 爆發力被認為是所有運動中最重要的腳色。

Force X Velocity = Power • To improve power you need to increase force or increase velocity 增加爆發力的方式有增加力量或是增加速度 • 2400 n X 1. 95 m/s =4680 watts – heavy squat • 2100 n X 2. 23 m/s = 4680 watts – heavy clean • 1800 n X 2. 6 m/s = 4680 watts – vertical jump 力量 X 速度 = 爆發力 - 測驗項目 • A movement that is heavy and slow could have the same power as a movement that is light and fast 重量大且緩辦的動作產生的爆發力 輸出可能與輕但是快的動作一樣。

Developing Strength is one form of Power Training 發展力量也是爆發力訓練的一個環節

Velocity of muscle contraction has a limit • Two reasons • ATP disassociation • Neuron repolarization 肌肉收縮的速度有極限 原因為二: ATP分解、神經元再極化 , 以上兩者都受到基因影響。 Genetic • Don’t need to memorize just realize that at some point the muscle will not contract any *這裡的重點在於肌肉收縮速度有所限 faster 制而無法更快的收縮*

The ability to produce FORCE (Strength) • If velocity is limited how do we increase 那如上述所說速度受到限制, 我們應該如 power? 何增加爆發力呢? ! • Force X Velocity = Power • The ability to produce force can continue to improve over many decades with appropriate training 透過適當的訓練可以讓產生力量的能力持續增長

Why does strength need to be the first priority? 為何會最優先考慮力量呢? • A given load would represent a smaller percent of your maximal strength and make it easier to accelerate the load – Example 負荷代表的是最大力量的百分比, 而可以較輕易地加速背 負的負荷。 • With greater strength there are typically more fast twitch muscle fibers • Getting stronger also improves neuromuscular efficiency • 通常越大的力量代表擁有越多的快縮肌纖維 • 當越加的強壯時也代表增加了神經肌肉間的 效率

The GREAT DEBATE: What equipment do you use to develop strength? Dumbbells ? 大哉問: 什麼器材是發展力 量的最好方式? TRX? Unilateral? Barbells? Vertical? Bilateral? Kettlebells ? Horizontal?

The great debate is over!!! 解答: 舉重

How do we increase strength with the barbell and weight training? • Muscle hypertrophy 要如何使用槓鈴及舉重來增加力量呢? – Make the muscle bigger • Neuromuscular adaptations – Neuromuscular efficiency – Able to control movements with greater speed and accuracy • 肌肥大-使肌肉截面積增加 • 神經肌肉的適應 -神經肌肉的效率 -能夠用快的速度及更高的準確性 去控制動作

Hypertrophy Training 肌肥大訓練 • Tension – Weight on the bar • Range of Motion – Distance traveled • Total volume of work – Sets X Reps X Weight • 張力 -所背負的負荷重 • 活動範圍 -完成一個動作所需的位移 • 總訓練量 -組數X次數X重量

Tension 張力 • A heavier weight on the bar produces more 越重的負荷會產生更大的張力 tension

Range of Motion 動作活動範圍 • A greater ROM will stimulate greater hypertrophy 越大的動作活動範圍會刺激更好的肌肥大效 果

Total Volume 總訓練量 • More repetitions in a workout leads to greater 其他條件相等的情況下, 越多的次數 hypertrophy 會有越好的肌肥大效果。 • 3 sets of 10 reps – more hypertrophy • 3 sets of 5 reps – less hypertrophy • 3 sets of 3 reps – less hypertrophy

Neuromuscular Adaptations 神經肌肉適應 • Heavy Load – Increases the number of muscle fibers during 大重量 movement -能夠增加肌纖維的徵召 • Speed of the movement – Increases muscular control – Increases the number of muscle fibers during movement 動作速度 -增加肌肉的控制能力 -增加肌纖維的徵召

Heavy Loads • Henneman's Size Principle

Speed of Movement 動作的速度 • Snatch and Clean Variations require the bar to move fast but in a controlled movement 抓舉及上搏變化式需要在可控制得情況下讓槓 鈴移動越快越好

How strong is strong enough? 力量多大才可以說是真正的強壯呢? ! • Some research and practical experience suggests a back squat of 2 times body weight is appropriate but this is sport dependent • Endurance athlete: 1. 5 -1. 8 X bodyweight • Team sport athletes: 1. 8 - 2. 2 X bodyweight • Weightlifters: 2. 5+ X bodyweight • 有些研究認為深蹲應為自身體重的兩倍, 但這又須根據各 運動需求而有所不同 • 耐力型運動員: 1. 5 -1. 8倍體重 • 團隊運動員: 1. 8 -2. 2倍體重 • 舉重選手: 2. 5倍體重

Take home message! • The primary method of strength development should involve ground based, multiple joint, bilateral, barbell exercises – All Squats – Cleans and Snatches – Deadlifts and Rows – All Presses 力量發展的主要訓練應為在平面上、多 關節、雙邊、槓鈴的訓練。 -深蹲 -奧林匹克舉重 -硬舉及划船 -所有的推類動作 • Assistance exercises can include dumbbells and single-leg movements 輔助動作可以包含啞鈴及單腳的 動作。

Possible Injury Prevention 傷害風險預防 • Stronger athletes are able to handle more force • This means stronger athletes may be more injury resistant at all joints: – Elbows – Shoulders – Low Back – Hips – Knees 強壯的運動員能夠掌控更大的力量, 這也代表強壯 的運動員的關節有更低的傷害風險。

Common Misconceptions 常見的錯誤 • Balance Training • Power training only • Training for hypertrophy, strength, and power at the same time • 平衡訓練 • 只採用爆發力訓練 • 在同一個階段卻有不同的訓練目標

Balance Training • The ability to balance requires high and fast 維持平衡的能力需要快巧高的力量 forces • Balance training uses small and fast forces 平衡訓練則是只使用快但小的力量 • Training in unstable environment does not transfer to a stable environment 在不穩固的環境下的訓練結果無法轉 移到穩固的環境

Balance Training • Unless your sport competes on a BOSU ball or wobble board, you should not train on these 除非你的運動項目就是在抗力球上進行, 否則不該 objects 使用這種訓練 • Balance training is an effective tool in rehabilitation, leave it there! 平衡訓練在復健上是非常有效用的 具, 就讓他 留在復健的領域就好吧!

Power Training Only 只使用爆發力訓練 • Remember strength is the primary factor influencing force production and velocity 記住: 力量是影響肌力及速度產生的主要 因素。 • Without strength you cannot be powerful 沒有了力量, 不可能會有爆發力 • Strength first, then power movements 應先培養力量, 而後再訓練爆發力 • Strength is the foundation of all fitness qualities 力量是所有身體素質的基礎

Strength Training First 先使用力量訓練 Peak Force (N) Person A: after several months of Strength Training Person A 0 50 100 250 300 Time (ms) 350 400 450

Velocity Training Only 只使用爆發力訓練 Peak Force (N) Person A: after several months of Power Training Person A 0 50 100 250 300 Time (ms) 350 400 450

Training everything at once • Training every characteristic (hypertrophy, strength, max strength/power) at the same time will limit development of all 在同一階段訓練所有目標(肌肥大、力量、 characteristics. 最大力量)將會導致所有的目標發展都受到 限制, 以下為錯誤示範: • Example: (do not do this) • Monday 3 x 10 Hypertrophy • Wednesday 3 x 5 Strength • Friday 3 x 3 Max Strength/Power

Summary • Getting strong first improves – Force production – Velocity – Power – Neuromuscular efficiency/control 先發展力量將能增加 -力量輸出 – Balance -速度 – Possibly injury resistance -爆發力 -神經肌肉效率/動作控制能力 -平衡 -預防受傷的能力

Any Questions?