o*******r
发帖数: 4921 | 1 【 以下文字转载自 Fitness 讨论区 】
发信人: zephyr1130 (西风残照), 信区: Fitness
标 题: ZT 俄特种部队阶梯训练突破引体向上
发信站: BBS 未名空间站 (Thu Sep 23 20:46:36 2010, 美东)
又到了我发表观点的时间：肌肉和力量训练的小诀窍，增加训练量的同时又保持相对的
新鲜感。
一个可以推动负荷量增加的强大方法在苏联特种部队中被使用。苏联特种部队成员需要
做负重22磅(防弹衣)的18个不借力引体向上。因此在火力训练、外语训练、和低友好度
“特别”课程中间，我们会吊满引体向上杆，做被我们称为 “阶梯”的训练。很简单
：我做一个，你做一个，我做两个，你做两个……直到其中一人不能再多做一个。然后
，还有时间的话，我们再从头开始，1，2，3，4，5，6，7，8，9，10......1，2，3，
4，5，6，7……1，2，3，4，5。我们几乎每天合计做上百个引体向上，而不用力竭。
同时，极度个人体能测试对我们来说是件轻而易举的小事。
自从我来到美国后，我训练了美国不同的精英部队，执法机关特工，阶梯训练法和在铁
幕国家一样，再次 | o*******r
发帖数: 4921 | 2 刚在fitness看到这个.
有没有谁想过把这个用到interval run上?
【在 o*******r 的大作中提到】
: 【 以下文字转载自 Fitness 讨论区 】
: 发信人: zephyr1130 (西风残照), 信区: Fitness
: 标 题: ZT 俄特种部队阶梯训练突破引体向上
: 发信站: BBS 未名空间站 (Thu Sep 23 20:46:36 2010, 美东)
: 又到了我发表观点的时间：肌肉和力量训练的小诀窍，增加训练量的同时又保持相对的
: 新鲜感。
: 一个可以推动负荷量增加的强大方法在苏联特种部队中被使用。苏联特种部队成员需要
: 做负重22磅(防弹衣)的18个不借力引体向上。因此在火力训练、外语训练、和低友好度
: “特别”课程中间，我们会吊满引体向上杆，做被我们称为 “阶梯”的训练。很简单
: ：我做一个，你做一个，我做两个，你做两个……直到其中一人不能再多做一个。然后
| w****1
发帖数: 4931 | 3 I suppose it is quite a bit different from interval training. The reason is
that the main purpose of intervals is to improve VO2max, not muscle strength
/endurance. Although, I've done 6-5-4-3-2-1 (minutes) intervals, with
increasing speed in each interval and near all out sprint at the end. El
Guerrouj does this sort of stuff in his training. I find it quite good for
sharpening speed over shorter distances.
【在 o*******r 的大作中提到】
: 刚在fitness看到这个.
: 有没有谁想过把这个用到interval run上?
| R*****s
发帖数: 41236 | 4 听起来不错， 俺也来练练引体和俯卧， 现在上肢太薄弱。。 | o*******r
发帖数: 4921 | 5 Sounds like this training can help us get fully warming up.
I tried the pull-ups in this morning and did 4 sets of 1,2,3,4,5, with 60 in
total.
It really made my pull-ups much easier than usual. In this way, I think I
have no problem to do 90 pull-ups a day instead of my current 30~60 (5-10
pull-ups a set) a day before my run.
But, it does take much longer time.
is
strength
【在 w****1 的大作中提到】
: I suppose it is quite a bit different from interval training. The reason is
: that the main purpose of intervals is to improve VO2max, not muscle strength
: /endurance. Although, I've done 6-5-4-3-2-1 (minutes) intervals, with
: increasing speed in each interval and near all out sprint at the end. El
: Guerrouj does this sort of stuff in his training. I find it quite good for
: sharpening speed over shorter distances.
| w****1
发帖数: 4931 | 6 In interval training (running) it is quite easy to overtrain. It's not
always the more the better. Sometimes you
gotta stop before you are worn out.:)
in
【在 o*******r 的大作中提到】
: Sounds like this training can help us get fully warming up.
: I tried the pull-ups in this morning and did 4 sets of 1,2,3,4,5, with 60 in
: total.
: It really made my pull-ups much easier than usual. In this way, I think I
: have no problem to do 90 pull-ups a day instead of my current 30~60 (5-10
: pull-ups a set) a day before my run.
: But, it does take much longer time.
:
: is
: strength
| o*******r
发帖数: 4921 | 7 good point.
My main problem is I often get overtrained and hurt.
【在 w****1 的大作中提到】
: In interval training (running) it is quite easy to overtrain. It's not
: always the more the better. Sometimes you
: gotta stop before you are worn out.:)
:
: in
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