如何提高你的VO2最大值并增强耐力

我甚至在客房的床上也放了一个，因为就像我在《Perform》播客里反复说的，对你健康和表现影响最大的事，莫过于睡个好觉。

I even put one on the bed in my guest bedroom because as you'll hear me talk about endlessly here on the Perform podcast, there really is nothing you can do that makes a larger impact on your health and performance than getting tremendous sleep.

Eight Sleep 真的是个转折点，因为我容易发热，我老婆管这叫‘人形暖炉’。

The Eight Sleep is a game changer because I run hot, or as my wife calls it, I'm a furnace.

这主要是因为我经常晚上训练，说实话，这对睡眠并不总是好事。

And that's particularly driven by the fact that I often have to do my exercise training in the evenings, which is honestly not always great for sleep.

但很多我指导的运动员也面临同样的情况，他们的比赛时间根本由不得自己选。

But this is also the case of many of the athletes that I work with who don't have a choice when they compete.

所以，一上床就能快速降温，对缩短入睡时间、提升睡眠质量帮助特别大。

And so being able to cool down immediately in bed does wonders for both sleep latency and sleep quality.

Eight Sleep 最近推出了新一代的智能床罩——Pod Four Ultra。

Eight Sleep recently launched their newest generation of the pod cover, the Pod four Ultra.

Pod Four Ultra 的降温能力翻了一倍，运行却几乎无声，还新增了打鼾检测功能，能自动把你的头部抬高几度，改善气流，帮你止住打鼾。

The Pod four Ultra has two times more cooling power, yet is virtually silent and even has snoring detection that will automatically lift your head in a few degrees to improve the airflow and stop you from snoring.

去 eightsleep.com/perform，立减 350 美元，购买 Pod Four Ultra。

Go to eightsleep.com/perform to save $350 off their Pod four Ultra.

Eight Sleep 目前发货到美国、加拿大、英国，以及部分欧盟国家和澳大利亚。

Eight Sleep currently ships to The USA, Canada, UK, and select countries in The EU and Australia.

再次提醒，网址是 eightsleep.com/perform。

Again, that's eightsleep.com/perform.

今天这期节目还由 Momentous 赞助。

Today's episode is also brought to you by Momentous.

Momentous 生产高品质的营养补充剂。

Momentous makes high quality nutritional and dietary supplements.

我一开始对它们持怀疑态度，毕竟我对整个补剂行业太了解了——质量低、污染、标签造假，这些问题在业内太普遍了。

I was deeply skeptical of them, as I am all supplement companies, given what I know about the industry, the low quality, contamination, mislabeling, and other issues plaguing many companies in this space.

但他们做的事，还有未来要做的规划，真的让我印象深刻，所以我不仅邀请他们成为播客的赞助商，还正式和他们达成了合作。

However, I was so impressed by what they're doing and plan to do in the future that I decided to not only bring them on as a sponsor to the podcast, but to formally partner with them as well.

他们的每款产品都经过第三方检测，全线产品都通过了 NSF 或 Informed Sport 认证，你完全可以放心，买到的就是标签上写的那样。

Every single one of their products is third party tested, and 100% of their product line is NSF or Informed Sport certified, giving you peace of mind that you're getting exactly what they say you are.

他们还被全球超过 175 家顶级职业体育团队信赖和使用。

They're also trusted and used by the best, meaning over a 175 professional sporting organizations.

其中包括28支美国职业棒球大联盟球队、31支NFL球队中的31支、15支NBA球队、93所大学体育队、7支MLS球队和3支奥运代表队。

That includes 28 Major League Baseball teams, 31 of 32 NFL teams, 15 NBA, 93 NCAA, seven MLS, and three Olympic teams.

我想你已经明白我的意思了。

I think you get the point.

没有任何一种补充剂是必需的。

No supplement is mandatory.

即使是基础款产品，或者他们的草饲乳清蛋白分离物，也从来不是为了替代或取代高质量的食物。

Even the foundational ones or their grass fed whey protein isolate are never meant to replace or be used instead of high quality food.

不过，它们都有扎实的科学依据，能帮你更轻松地达成宏量和微量营养素的目标。

However, they do have a strong base of scientific support and give you more options to hit your macro and micronutrient targets.

比如，我自己发现这款恢复粉特别好用，能一次性补充蛋白质、碳水、镁和少量谷氨酰胺，不用再给学员一堆指令，也不用让他们带一堆补剂出门。

For example, I personally found that the recovery powder is fantastic for getting protein, carbohydrates, magnesium, and some glutamine in, without needing to give my coaching clients a ton of directions or several supplements to carry around.

如果你想试试，可以去 livemomentous.com/perform，下单立减20美元。

If you'd like to give it a try, go to livemomentous.com/perform to get 20 off your order.

再次提醒，访问 livemomentous.com/perform，下单享受20%折扣。

Again, that's livemomentous.com/perform to get 20% off your order.

从整体来看，这几周的安排是这样的。

So from a big picture perspective, here's how the weeks line up.

一开始会是轻松的一天，接下来第二天是中等强度的一天。

You're gonna start off with an easier day, and then the second day is gonna be a moderate day.

然后就这么交替进行。

And then they're gonna flip flop.

第一天轻松，第二天中等，接着又是轻松、中等、轻松。

So day one is easy, day two is moderate, easy, moderate, easy.

对吧？

Right?

随着周数增加，每节课的时间和强度都会慢慢提升。

As the weeks go on, you're gonna slowly start to build time and a little bit of intensity within each one.

比如第一周的第一天，轻松训练就是十五到二十分钟。

So say on the easy day, day one of week one, you'll have a fifteen to twenty minute workout.

到了第二周，可能会增加到二十二分钟。

Then maybe the next week two, that moves up to twenty two minutes.

第三周，时间会增加到二十四分钟。

Week three, that moves up to twenty four minutes.

在中等强度日，你可能会做十组节奏跑，到了第二周，可能就增加到十二组。

Maybe you're going to do on your moderate day a tempo run with 10 rounds, and then maybe by week two, you've got up to 12 rounds.

随着时间推移，每次的增幅都非常小。

So very small increases as time goes on.

到了第五周，我们会加入一个不同的安排，真正加入一天高强度训练，也就是红日。

Once you get to week five, there'll be a different insert where we'll actually have a hard day or a red day built in there.

但总体来看，你的训练进展非常缓慢且保守。

But overall, you're seeing that the progression is very slow and conservative.

这样我们才能在确保身体持续适应的同时，最大限度降低受伤和过度使用的风险。

And that's how we can make sure we're still challenging adaptations while minimizing our risk of injury and overuse.

接下来，我想带你们具体看看其中几天的安排。

So what I'd like to do is walk you through a couple of the days.

我先从第一周开始，给你们做个示范。

I'll start off with week one just to give you a sample.

每周的每一天都包含这三个核心部分。

Every day in the week is gonna have the same three core components.

先做高质量的热身，然后进行一些有氧训练，最后是力量训练。

You'll start off with a high quality warm up, you'll do some sort of conditioning, and then some sort of strength piece.

我会举几个例子帮你理解，但建议你查看节目笔记里的完整计划，那样更容易看明白。

I'm gonna go through a couple of sample days to help you understand, but please check out the show notes for the full program as that will be a little bit easier for you to digest.

总的来说，轻松日和中等强度日的热身内容是一样的。

So again, just to keep us big picture, the warmups are gonna be the same on the easy days and then the same on the modern days.

有氧训练部分，轻松日以稳态、低强度为主，中等强度日则是我们说的节奏训练。

For the conditioning piece, the easy days are going to be more steady state, lower intensity, and the moderate days are be gonna be what we call tempo stuff.

我马上就会详细解释，还会给你举几个例子。

I'll explain all this to you and give you examples in just one second.

力量训练方面，轻松日会分成两部分：第一天练上半身的推和拉动作。

For the strength component, the easy days are gonna be split up so that day one, you'll do some sort of upper body press and pull.

第二天练下半身的推和拉动作。

Day two, you'll do some sort of lower body press and pull.

第三天则以臀桥类动作为主，再加上上半身的推和拉动作。

And then day three will be more hinging and then a combination of upper press and pull.

你的两个中等强度训练日，也就是第二天和第四天，力量训练会更侧重核心和辅助肌群。

For your two moderate days, so days two and four, your strength work is gonna be more core and accessory based.

明白吗？

Okay?

这就是整个周计划的大致框架。

So that's the big structure of how the week is laid out.

我来详细带你过一遍前几天的安排，让你更清楚这些训练到底长什么样。

Let me walk you through a couple of days here in detail so you can start seeing what this stuff actually looks like.

我们先来看第一周的第一天。

So let's go over day one of week one.

记住，每一天都包含三个部分：热身、耐力训练，然后是力量训练。

Remember, there's three components to every single day, warm up, endurance, and then strength.

因为这是一个以耐力为主的训练计划，所以你会发现力量训练安排在耐力训练之后。

And now since this is an endurance based program, you notice we're doing the strength work after the endurance.

如果这是一个以增强力量或增肌为目标的训练计划，你可能会看到相反的顺序。

If this was a program designed to optimize strength or muscle growth, you might see the inverse order.

但这里不是，因为我们把最重要的事、最核心的目标放在第一位。

But it's not because we keep the thing that we have the most priority on, our biggest goal first.

对吧？

Right?

所以在这个计划里，力量训练其实只是辅助性的，主要为了帮你保持健康。

So in this case, the strength training is really there just to supplement and keep you healthy.

真正的目标是体能训练，所以我们才把它放在前面。

Conditioning is the goal, so that's why we're gonna do it first.

先来看第一天的热身部分，我们会先进行五分钟的低强度有氧运动。

So going through this very first day of warm up, we'll start off with five minutes of low intensity aerobic movement.

这部分你可以随意选择，慢跑也好，其他运动也行，随便你。

So you can do whatever you like here, jog, whatever you want here.

接下来是三个专门的热身动作。

And then there's three specific warm up activities.

第一个是脚踝绕圈。

The first one, our ankle rolls.

你大概要做两到三组，每组八到十次。

So you're gonna do two or three sets of eight to 10 most likely here.

我们做这个是因为预计接下来要跑步，得让脚踝关节热起来、激活起来，这样才能动得顺畅，避免姿势出错。

We're doing this because we're assuming people are gonna run and we're gonna wanna make sure that those joints are warmed up and activated so that we can move well and not put ourselves into bad positions.

第二个动作是 windshield wipers，也就是像雨刷器一样摆动。

The second exercise is gonna be windshield wipers.

想象站着的时候，双脚前后左右摆动，这样能热身内收肌、髋部和下背部这些部位。

This is imagine standing and swinging your feet out in front of you, left to right, if you will, warming up your adductors and your hips and low back and things like that.

同样，这里也做两到三组，每组八到十次。

Again, two to three sets here of eight to 10 repetitions.

最后一个是壶铃深蹲。

And then finally, a goblet squat.

这个动作要让髋、膝、踝三个关节完全活动开，双手抱着壶铃放在胸前，上下蹲起，和前面一样。

So this is now full range of motion of our hips, knee, and ankle, holding a kettlebell in front of you, in front of your chest, usually squatting up and down for the same thing.

总共算下来，我们花了大概五分钟。

In total here, we've invested maybe five minutes.

我们已经让大部分关节都活动开了，现在身体应该已经激活，准备好了。

We've gone through a full range of motion in most of our joints, and we should be activated and ready to go.

接下来的训练部分，我们会从乔尔说的‘机器人跳’开始。

The working conditioning sets here are gonna start off with what Joel calls a robot plyometrics.

这一步特别重要，因为我们正在提升组织的耐受能力。

Now this is very important here because we're trying to develop tissue tolerance.

对吧？

Right?

这都是很轻、很轻松的小跳。

So this is very low level easy jumps.

我们不是在跳箱子。

We're not jumping up and down on a box.

我们做的是原地弹跳。

We're doing pogo hops.

我们只是做一些基础的跳跃，比如跳绳，或者进行两到三分钟的轻微活动。

We're doing rudimentary hops, maybe some jump rope, some very light activities for two to three minutes.

这并不会显著提升你的心肺耐力。

This is not gonna be building much conditioning in our cardiovascular system.

重点不在这儿。

That's not the point.

真正的目的是让关节——特别是脚踝——慢慢学会如何逐步适应负荷。

It's really to give the joints, in this case, the ankles, the ability to start learning how to develop tolerance to load over time.

还记得我之前说过的吗？很多人犯的一个大错，就是一上来就猛加跑步量。

Remember earlier when I talked about one major mistake folks make is they just start to hop into volume, specifically with running.

你要先让组织做好准备，再迎接这些强度。

You wanna give your tissue the ability to get ready for that.

你可能也听说过、看到过，现在跟腱断裂的情况特别多。

You've probably heard and seen and been aware of the Achilles snapping epidemic that's happening right now.

背后其实有好几个原因。

A lot of reasons that that's actually going on.

但要避免这种情况，一个办法就是让跟腱经常承受负荷。

But one way to make sure you hedge your bets against that is just to make sure your Achilles is being loaded often.

所以在运动前花两到三分钟上下跳跃，是增强这个关节长期耐受力的好方法。

So spending two to three minutes hopping up and down prior to activity is a pretty good way to build long term resilience throughout that joint.

这基本上就是为什么我们要做这些动作的原因。

So that's in large part what that stuff is in there for.

接下来，我们正式进入训练环节。

So then really we get into our work.

这部分内容属于低强度、稳态的训练。

And this particular stuff, this is gonna be steady state, lower intensity stuff.

你大概会用到你平时运动强度的70%，甚至更低。

You're probably looking at 70%, maybe less, probably less of whatever exercise you would like.

当然，具体做什么运动要看你的目标——想提高骑行能力，就去骑车；想增强推力，就推雪橇；想提升耐力，就上坡。

Again, you are exercise specific, you wanna get better at cycling, get on a bike, push a sled, go uphill.

只要保持这个强度持续运动，具体做什么其实没那么重要。

It doesn't really matter as long as you're moving consistently at this intensity.

你只需要做十五到二十分钟就可以了。

And you're gonna do this for simply fifteen to twenty minutes.

通常我们会把心率控制在每分钟120次左右，或者更低，有些人可能稍高一点，也有人会低一点，但总体来说强度不高。

Typically, we're looking at heart rates, you know, 120 beats per minute or lower, maybe a little bit higher for some folks, maybe a little bit less, but it is lower intensity stuff.

我个人会全程用鼻子呼吸，也完全推荐大家这么做。

Me personally, I'm gonna be doing this and recommending this entirely nasal only breathing.

这样还能帮你锻炼呼吸肌的控制力，改善呼吸方式，而且对大多数人来说，自然就让强度保持得比较低。

This is gonna also then help you work on your respiratory muscle control, breathing mechanics, as well as it kind of de facto keeps you at a little bit of a lower intensity for most of us.

做完这部分之后，就可以直接进入力量训练了。

From there, you'd finish that and go into your strength work.

如果算一下时间，我们现在已经完成了五分钟的热身。

So again, if you're counting here, we've got a five minute warm up.

现在我们大概已经进行了二十二到二十三分钟的有氧训练。

We are now at most twenty two to twenty three minutes in to our conditioning.

所以到目前为止，总共投入的时间还不到三十分钟。

So we're, you know, under thirty minutes total investment at this point.

接下来，力量训练这部分要注意，主要是上半身的推和拉动作。

Then from there, that strength piece is gonna be remember, it's gonna be upper body press pull.

这是什么意思呢？

What's that mean?

我通常也是这么安排的，不直接定具体动作，而是先定训练原则。

Oftentimes, and I like to program this way as well, rather than picking a specific exercise, then you just program concepts.

上半身推的动作。

So upper body press.

比如卧推。

This could be a bench press.

或者俯卧撑也行。

This could be a push up.

其实有很多种选择。

This could be any number of things.

如果我对你很了解，是在一对一指导你，那我们会非常有针对性地挑选动作。

If I know a lot about you and I'm privately coaching you, we're absolutely gonna select exercises with a lot of intent.

但如果我们只是给出通用建议，那么上半身的推和拉动作就非常适合。

But if we're just giving global recommendations, then an upper body, you know, quote unquote press and pull is great.

比如这个例子，用杠铃卧推，做两到三组，每组八到十次。

In this example, a barbell bench press for two to three sets of eight to 10 repetitions.

记住，我们这里不是要追求肌肉增长或力量提升。

Remember, we're not trying to drive hypertrophy or strength here.

我们的目标只是保持关节健康，稍微增加一些线粒体，促进血液循环，让组织慢慢适应一定的负荷。

We're trying to just keep the joints healthy, develop a little bit of mitochondria, start getting blood flow and getting the tissue able to handle some tolerance of load eventually.

所以动作节奏要稳一点，比如上升四秒，下降四秒，每组之间休息六十秒左右。

So we're gonna go reasonably under control in terms of our tempo, maybe four seconds up, four seconds down, and then rest sixty seconds or so in between repetitions.

你可以把上半身的推的动作和拉的动作配对，比如高位下拉或者俯身划船。

So maybe you would pair that upper body pressing movement with a pull, in this case, say a lat pull down or a bent row.

组数、节奏、次数都保持一样。

Same repetitions, same tempo, same sets.

这样，你就有了这两组配对的动作。

So those would be your two exercises you pair there.

如果你打算单独做这些动作，或者想把它们组合起来做超级组——比如做完一组卧推，马上做一组高位下拉，这样能省不少时间，完全没问题。

If you wanted to do those by themselves or you wanted to superset them, meaning you would say do one set of bench press and then one set of lap pull, that'd save you some time there and you could absolutely do that no problem.

接下来的两个动作，其中一个会是旋转类动作。

Second two exercises then, one of them is gonna be a rotational movement.

比如用绳索旋转或者90-90躯干旋转，就是那种让身体在旋转维度上活动的动作。

So this is a cable rotation or a ninety-ninety trunk rotation, something where we're moving in that rotational field.

同样，做八到十次左右就行。

Same thing, eight to 10 reps or so.

我们不是要追求最大力量。

We're not trying to maximize strength.

只是让你找到感觉，然后顺利过渡到下一个动作。

We're trying to just get a good feel here and move on to the next one.

最后，再加一个针对推和按的重复训练方式，比如俯卧撑，做一组，尽可能多做几次。

And then finally, again, an additional repetition method here for pushing and pressing, maybe something like a pushup where you do one sets for as many reps as possible.

这四个动作加起来，总共花不了十分钟左右。

That entire thing, those four exercises, again, should not take you more than ten or so minutes.

所以，我们其实能在四十五分钟以内搞定这一切，这已经挺不错了。

And so really we're out of the gym in under forty five minutes, which is not that bad.

理想情况下，离开之前，你应该做一些有氧运动来放松，而最理想的做法，我之前在跟安德鲁·休伯曼博士的播客以及很多其他场合都聊过很多次，就是做一些降低身体兴奋度的呼吸练习。

Ideally, before leaving, you would finish with some sort of aerobic cool down and then really, really ideally, and I've talked about this plenty of times in my guest series with Doctor.

比如箱式呼吸法，吸气四秒，憋气四秒，呼气四秒，再憋气四秒；或者其实只要做那种呼气时间比较长的呼吸方式也可以。

Andrew Huberman on the Huberman Lab Podcast and many other places, but doing some sort of down regulation breathing, box breathing, maybe a four second inhale, four second hold, four second exhale, and a four second hold, or really just any extended exhale hold would be fine as well.

在走出健身房之前，花个三到六分钟做这些练习，那就是最理想的状况了。

But investing, you know, three to six minutes in that before you walk out the gym would be again the ideal scenario.

所以这是第一周的第一天。

So that would be day one of week one.

接下来是第二天，强度适中的一天。

Moving on to day two, your more moderate day.

因为这里我们要稍微提高一点强度，但记住，我们还没到极限状态。

Since we want a little bit higher intensity here, but remember, we're still not in red.

最多也就是中等强度。

This is moderate at most.

我们这次用的是节奏变化，而不是保持匀速。

We're gonna use something more like tempos rather than steady state.

我所说的节奏，具体是指这个意思。

Here's what I mean when I say tempo.

不同的教练对这个定义不太一样。

Various coaches define this differently.

但在这个训练方案里，他指的是那种依然很轻松的状态。

So in this particular protocol, what he's referring to is still something that is, you know, easy.

强度大概在RPE五到六之间，心率在70%左右，或者再低一点也行。

This is an RPE of five or six, maybe a heart rate of 70%, something like that, maybe a little bit lower.

我们不光是让你一口气跑二十分钟，而是会稍微调整一下强度的变化。

But instead of just saying, hey, go jog for twenty minutes straight, we're gonna play with intensity variations a little bit.

这种训练方式你可能也听过，叫法特莱克训练。

You may also know this as Fartlek Training.

这是个古老的瑞典术语。

That's an old Swedish term.

这从上世纪三十年代就有了，我觉得。

It's been around since nineteen thirties, I think.

事实上，我觉得Fartlek大概是‘快速变化’的意思之类的。

In fact, I think Fartlek stands for, like, fast play or something.

说白了，就是这么个意思。

It's effectively saying, oh, yeah.

我们先定个时间。

We're gonna pick a time.

就以二十分钟为例吧，这二十分钟里你会一直保持运动。

Let's just say twenty minutes to make it easy, and we're gonna continuously move for twenty minutes.

这可不是间歇训练。

This this is not interval training.

你不会停下来休息。

You're not resting.

也不会专门恢复。

You're not recovering.

你不是说要停下来休息。

You're not in terms of, like, taking time off.

你会一直持续运动，但在这段时间里会不断调整强度。

You're gonna continually move the whole time, but you're gonna play with intensities throughout that duration.

所以我们打算跑二十分钟。

So we're gonna go twenty minutes.

不是保持一个速度，你可以想想，比如你去酒店时踩椭圆机，上面有各种预设的锻炼模式，其中一种就像起伏的山路。

And instead of going one pace, it it actually, kinda think about this like anytime you've gone into a hotel and you've hopped on an elliptical or something like that, they have those various workouts you can play with, and you pick the ones that's kinda like the rolling hills.

所以这二十分钟里，你会时快时慢地变化强度，但永远不会完全停下来。

And so you're gonna do twenty minutes, you're gonna kinda go up and down intensities, but you're never gonna go totally off.

这就是Fartlek训练的大概意思。

That's kinda what a Fartlek is.

明白了吗？

Alright?

这跟高强度间歇训练很不一样，那种训练是拼尽全力跑个三十秒或九十秒，然后完全休息或者慢走。

Again, very different than a high intensity interval training where you're gonna go, say, thirty seconds or ninety seconds as hard as you can, then you're gonna rest entirely or walk.

你可能会做些主动恢复，基本上处于放松状态，然后再重复高强度间歇。

You're gonna maybe like active rest, you're basically at zero, and then you're gonna repeat that high intensity intervals.

法特莱克训练可不是这样。

Fartlek is not that.

它是持续运动，但强度像波浪一样起伏。

It is continuous movement, but a rolling intensity.

节奏训练也差不多，至少乔尔是这么说的。

Tempo training is is kinda like that as well, at least according to Joel here.

所以在这个例子中，他会建议你做十到十五秒，或者二十秒的中等偏高强度。

So in this example, he's gonna say do something like ten to fifteen, twenty seconds of higher intensity.

这不算高强度，只是比平时高一点。

This is not high intensity, just higher.

我们的心率还是在5到6级左右。

We're still at an RPE of five or six.

所以我们会稍微加点力。

So we're gonna pick it up a little bit.

也许我们现在换到二挡了，用鼻子尽可能快地呼吸，或者按需要的节奏，但心率离85%还差得远。

Maybe we've shifted into gear two, nasal breathing as fast as we can or as much as we need to, but it's not even close to 85% of our heart rate.

还没到那么高的程度。

We're not way up there.

只是稍微高了一点。

It's just a little bit higher.

我们会保持这个状态十秒、十五秒，最多二十秒。

We'll do that for ten, fifteen, maybe twenty seconds.

然后放松下来，回到轻度活动的状态，强度降到最低，但继续保持移动，持续六十秒。

And then we're gonna back off and go kinda all the way down to active movement, the lower intensity, still moving for sixty seconds.

我们在这里练的，不是单纯地匀速跑步或游泳。

And so what, again, we're working on here is not just jogging straight or swimming straight.

而是让强度上下起伏。

It is kinda moving up and down the intensity.

这跟稳态训练有点不一样。

This is a little bit different than steady state.

所以他才把这两者区分开来。

That's why he differentiates the two.

我们会对身体提出不同的要求。

We're gonna be asking for different physiological demands.

我们会往上加码。

We're gonna go up.

然后降下来，积累一点疲劳，再恢复。

We're gonna come down, and we're gonna build up a little bit of waste and then recover.

积累一点疲劳，再恢复。

Build up a little bit of waste and then recover.

我们会稍微提高强度，一点点地加入，但不会直接冲到极限状态。

We're gonna get to a touch higher intensity and start dosing that in small portions, but not jumping all the way up to really max intent or max effort types of things.

所以当我们说‘节奏训练’，指的就是这个。

So when we say tempo, that's really what we're talking about.

今天这次训练，你会做八到十组节奏训练，每组大约是十到十五秒的中高强度，注意不是全力冲刺，搭配四十五到六十秒的低强度恢复。

In So this particular day, you'll do somewhere between eight to 10 repetitions of a tempo, which would be something like ten to fifteen seconds of higher intensity work, again, not all the way up, coupled with forty five to sixty seconds of lower intensity.

所以我们接下来会持续运动八到十分钟，但强度上会稍微灵活调整，别太死板。

So we're gonna be continually moving for something like eight to ten minutes, but we're just gonna kinda play and roll with the intensity a little bit.

从心率区间或主观疲劳感来看，那十到十五秒的加强阶段，心率大概在70%左右，主观疲劳等级大概是5到6级。

In terms of heart rate zones or perceived exertion, for those ten to fifteen seconds of additional work, you're probably looking at 70% heart rate, maybe an RPE of five to six.

所以，只是稍微高一点，但整体还是属于中等强度的训练方案。

So, again, it's just a little bit higher, but it's still a moderate intensity at best protocol.

那天的力量训练主要集中在核心和辅助肌群上。

Our strength work for that day is gonna be core and accessory.

比如做前平板和侧平板，能撑多久就撑多久，每种做两到三组，这样就结束了。

So this could be something as simple as some front and side planks for however long you can hold them, maybe two to three rounds each of those, and that'll be a wrap.

和往常一样，最好在离开健身房前做点放松呼吸练习。

And again, as always, ideally some sort of down regulation breath work before we walk out of the gym.

在这个例子中，乔尔喜欢用一种叫‘熊式呼吸’的方法。

In this example, Joel likes to use what's called bear breathing.

你可以想象一只野生的熊，正在做那种呼吸动作。

You can imagine a bear in the wilderness kind of doing a kind of thing.

熊式呼吸就是吸气三秒、呼气三秒，但关键是要让自己彻底放松下来。

So bear breathing is like a three second inhale, three second exhale, but you really wanna put yourself in that super down regulated mentality.

这才是熊式呼吸真正要达到的效果。

That's really the point of bare breathing.

接下来看第三天，跟第一天差不多，还是轻松日。

Moving on then to day three, it's gonna be similar to day one, still an easy day.

不过举个例子，有氧训练的时间可以从十五到二十分钟，稍微加到二十到二十五分钟。

But just as some sample here, instead of doing our conditioning for fifteen to twenty minutes, we maybe notch it up to twenty to twenty five minutes.

基本思路一样，有氧方式也可以和第一天完全一样。

Same basic idea, could be the exact same modality that you chose for day one.

力量训练这块现在会稍微调整一下，侧重不同部位。

Our strength work now is gonna be a little bit complimentary.

不再做上半身的推和拉，而是转为下半身训练。

So instead of doing our upper body press and pull, it's our lower body.

这时候会做深蹲、弓步、箱式提膝、绳索训练这类动作。

So now we're looking at exercises like a barbell squat, lunges, box step ups, cable exercises, and things like that.

还是之前那个思路，只不过这次换成下半身的训练了。

So same concept we did before, but now we're just exchanging it for the lower body.

接下来看第四天，其实和第二天很相似。

Moving on then to day four, you'll see that's actually very similar to day two.

这一天算是中等强度，注重节奏，核心和辅助动作跟之前一样。

So it's a little bit more of a moderate day with a tempo and the same core and accessory exercises.

第五天，也就是最后一天，又回到第一天的模式。

Day five then, our final day, is back and basically a repeat of day one.

整个计划其实没那么复杂。

So that's really as complicated as it needs to be.

我之前说过，这些内容我们会随着时间慢慢提升。

As I said, we're gonna progress all of these things over time.

随着几周过去，我们会逐渐增加训练时间。

As the weeks go on, we start adding a small amount of minutes.

每组动作也会多做几遍。

We start adding a few more repetitions per set.

不过不多。

Not much though.

在第五周之前，你的训练都要保持保守，直到我们正式加入红色强度日。

Be very conservative in your approach until you get to week five where we finally start adding in that red day.

现在我们跳到后面，看看当把这些高强度训练日融入进来时，实际会是什么样子。

Let's zoom ahead now and see what it would actually look like when we integrate some of these harder or high intensity days into it.

这里我们看的是第五周。

So here, we're looking at week five.

结构和之前一样。

Same structure as before.

我们增加了一个训练日。

We've added an additional day of training.

从易到中等，再到高强度，接着中等、易，最后再来一个中等强度日。

So we're going easy day one, moderate day two, hard day three, moderate day four, easy day five, and then moderate day six.

我们仍然保持两天轻松训练。

So we're still doing two easy days.

我们安排了三个中等强度日，而且把高强度日夹在了两个中等日之间。

We're doing three moderate days, and we've actually sandwiched the hard one with two moderate ones.

不过每天的结构还是一样的，始终包含三个部分：高质量的热身、一些有氧训练，再加上力量训练。

The day to day structure is identical though, still have the same three components, always a high quality warm up, always some conditioning piece, and then always some sort of strength piece.

但现在的安排看起来有点不一样了。

It looks a little bit different though now.

在轻松日，也就是第一天，我们会把稳态训练和节奏训练结合起来做。

Right now on the easy day, day one, we're gonna be using a combination of our steady state and our tempos.

这两种训练其实安排在同一天。

So those are really in the same day.

力量训练部分还是以推和拉的上肢动作为主。

And then our strength work is still that upper body press and pull.

第二天，中等强度日，我们会增加一些间歇训练的内容。

Day two, the moderate day, we're gonna be now adding in a little bit more of repeat works.

稍后我会具体解释这些训练是什么。

We'll talk about what those are in a second.

力量训练部分还包括核心和辅助动作。

And our core and accessories for our strength piece.

红色训练日依然是稳态有氧，但之后我们会加入更高强度的间歇训练。

Our red day now is still some steady state stuff, but we're gonna go really into some harder intervals after that.

最后再做力量训练，主要是下肢的推和拉，或者说是深蹲和弓步，怎么理解都行。

And then we'll finish with our strength work, will be our lower body press and pull or squat and lunge, however you'd like to think about it.

第四天，我们又回到中等强度，跟第二天差不多，几乎完全一样。

The fourth day, so again, we're back to moderate now, just similar to day two here, almost identical approach.

接下来的一天是轻松日，主要做低强度的稳态有氧，之后是臀部激活和上肢的推拉动作。

And then the following day is gonna be an easier day where we're really in a low intensity steady state stuff followed by some hinging and our upper body press and pull.

这样就形成了一个组合训练模式。

So we're getting a combination there.

如果你留意的话，这样安排下来，我们每周会有两天练下肢力量，两天练上肢力量，还有两天专门练核心和辅助动作。

This allows us then, if you're paying attention, we'll have two days for strength work for lower body, two days for upper body, and two days for our core and accessory.

所以整个训练结构就是这样设计出来的。

That's why it's all built together the way it is there.

第六天，这次感觉有点新，其实还是一个中等强度的日子，我们会用一些节奏控制。

The sixth day, which again feels new here, is really just another moderate day where we're using some tempos.

这一天完全不安排力量训练，因为身体各部位都已经练过两次了。

We're not doing the strength piece at all there because we've already gotten each area of our body twice.

所以训练时间很短，就当是做个放松、促进恢复，作为最后一天活动一下身体。

And so it's a short work, just an additional kind of flush and recovery and get us moving final day.

接下来我们逐天详细拆解一下。

So let's break some of these days down individually.

先看第一天，感觉和第一周的第一天非常相似。

Starting off with day one, gonna feel really similar to what day one of week one was.

记住，这一天是轻松日。

Remember, this is an easy day.

我们会先做二十到二十五分钟的低强度运动，然后再加一些节奏控制。

We're gonna do that twenty to twenty five minutes of our lower intensity movement, and then we're gonna add in some temples on top of that.

简单说，之前放在第二天的节奏训练，现在直接加到第一天了。

So, basically, you can say the temples we talked about earlier that used to be on day two is now just added to day one.

所以这一整天就是二十到二十五分钟的稳态运动，再加上十到十二次节奏训练。

So it's low twenty, twenty five minutes of our steady state stuff combined with 10 to 12 repetitions of the tempo work.

这一天的训练量比之前增加了不少。

So we've added a lot of work to this day.

力量训练的部分差不多，但现在每项动作做到三到四组了。

The strength work is very similar, but now we're up to three to four sets.

基本上，每个动作都多加了一组。

So we've added probably an additional set for every exercise.

我们把每组的重复次数也提高到了十到十二次。

And we've moved our repetition range up to maybe sets of 10 to 12.

这些小小的调整看起来不明显，但长期积累下来效果会非常显著。

So small subtle increases here, they're gonna pay a lot of magnitude over time.

这一天的动作选择，完全可以沿用过去四周你一直在做的那些。

The exercise selection can stay the same for this entire day that you've been doing the previous four weeks.

第二天，也就是中等强度日，我们不再用节奏训练，改用重复训练。

Day two, our moderate day, instead of using tempos, we're gonna switch and use what are called repeats.

明白吗？

Okay?

这些并不是高强度间歇训练。

So again, these are not high intensity intervals.

不是拼尽全力做三十秒，然后休息。

It's not thirty seconds as hard as you can with rest.

做法有点不一样。

It's a little bit different.

乔尔管这叫重复训练。

Joel calls them repeats.

你这里看到的强度大概是6到7级左右。

So what you're looking at here is RPEs of six to seven or so.

心率大概在80%到85%之间，但还没到极限。

Heart rate's probably closer to that 80, maybe 85%, but not completely crazy.

我们要的是持续三十到六十秒的中等偏高强度段。

We're looking for bouts of thirty to sixty seconds of elevated intensity.

这在那个体系里算是二挡，可能偶尔触碰到三挡，但总体还是二挡。

This is certainly gear two in that system, maybe even touching into gear three, though still probably gear two.

只用鼻子呼吸，但速度要足够让你顺畅换气。

So nasal only, but as fast as you need to ventilate.

你大概要做十组这样的动作。

And you're gonna do 10 or so repetitions of this.

三十到六十秒的高强度运动，之后放缓回来。

So thirty to sixty seconds of harder work brought back down.

但身体还在继续活动。

Still moving though.

再持续三十到六十秒的提升强度。

Thirty to sixty seconds elevated back.

你看到的不是直接冲进极限强度的间歇训练，而是慢慢为那种状态做准备。

What you're seeing happen is rather than just jumping into, again, max effort high intensity interval thing, we're slowly getting prepared for that.

所以我们先稍微提高一点强度，保持一阵，再降下来。

So let's get a little bit higher intensity for a while, come back down.

稍微提高一点强度，保持一会儿，再降下来。

A little bit higher intensity for a while, come back down.

第一周的时候，我们把强度控制在五到六级。

First week, we kept this stuff at five to six RPE.

现在到了第五周，强度已经提升到六到七级了。

Now we're five weeks in, so now that is up to six to seven RPE.

所以我们是慢慢积累的，这次是用一个月的时间逐步推进。

So we're just gradually building this stuff over time, in this case, over the course of a month.

加起来算的话，整个有氧训练大概十五到二十分钟，就是反复做那些三十到六十秒的中等强度间歇。

So all in there, we're talking about fifteen to twenty minutes total for our conditioning of kind of repeating those thirty to sixty second moderate intensity intervals.

力量训练部分，跟第一周讲的差不多。

Our strength piece, very similar to what we talked about in week one.

不过现在我们会加入一些更复杂的核心动作。

But now we're gonna add maybe more complicated core exercises.

还会加入一些躯干旋转的动作。

We'll add in some trunk rotation stuff.

我们会做一些更复杂的动作，而不是一直只做平板支撑。

We'll do some more advanced movements rather than just sort of planking all the time.

大概做两到三组，每组八到十次左右。

We're probably looking at two to three sets of eight to 10 repetitions plus or minus.

继续慢慢提升熟练度，加入更难的动作，利用你手头有的任何器械——比如药球、弹力带、绳子、哑铃，只要你觉得安全、有信心就行。

Again, slowly building up competency, adding more difficult movements, adding in whatever you have available, whether you have medicine balls or bands or ropes or weights or whatever you have access to and feel comfortable and confident doing.

接下来是第三天，这是我们第一次安排强度更高、更激烈的训练。

This leaves us to day three, which is our first installment of a harder, higher intensity workout.

但请注意，我们并不是要拼到极限。

But please note, we're not trying to completely max ourselves out here.

只是开始慢慢接近最高强度的水平。

We're just starting to get closer to that top end intensity.

先做高质量的热身，然后进行大约十五到二十分钟的低强度稳态训练。

We start off with our high quality warm up, and then we move into fifteen or twenty minutes or so of a very low intensity steady state.

这部分训练我们不能忽略。

So we don't wanna leave that component out.

我们还在持续适应这些变化。

We're continuing to get those adaptation.

实际上，这也起到了更高质量热身的作用。

And de facto, it works as a higher quality warm up.

现在我们可以进入所谓的爆发力间歇训练了。

And now we're ready to go into what are called power intervals.

这大概会达到 Rating of Perceived Exertion 七到八的水平。

And so this is gonna look something like RPE of seven to eight.

我知道你们大多数人可能会选八。

I know most of you are probably gonna pick eight.

你们会把强度推到最高。

You're gonna get all the way up there.

心率这时候大概已经到了百分之八十五左右。

Heart rates are probably, you know, eighty five percent or so now in that ballpark.

到时候你们肯定得张嘴呼吸了。

You're definitely gonna have to be using your mouth to breathe at some point.

你可能是用鼻子吸气、嘴巴呼气，或者反过来也行。

You might be nasal in, mouth out or the opposite.

但这时候还不该只用嘴巴呼吸，也没必要达到最大强度。

But we shouldn't be just mouth only or at that maximum intensity yet.

接下来我们会做五到十秒的冲刺，这段努力会非常剧烈。

We're gonna do five to ten seconds of work here and this work is going to be high effort.

我们要尽全力去拼，做到能做的最极限程度。

We're really trying to get after it at the hardest way we possibly can.

我们之所以不会像红外线那样彻底烧干，就是因为只做五到十秒。

Now what keeps us from being like a, you know, infrared level is the fact that we're doing this for five to ten seconds.

这考验的是你多次重复爆发力的能力。

And so this is your ability to repeat peak power a bunch of different times.

我特别喜欢这种训练方式。

I love this style of training.

我练这种训练已经很多年了。

I've done it for forever.

我一直想不通，这么有效的方法怎么没人用。

It's always blown my mind why nobody does it.

效果太明显了，影响太大了。

It's so effective, so impactful.

尤其是你要是运动员或者参加任何竞技项目，能反复输出最大功率的能力，简直被完全忽视了。

Especially if you're an athlete or you compete in anything, your ability to repeat power outputs over time, it's just so lost.

大家都急着想练耐力。

People want to get to conditioning.

他们急着想累到不行。

They want to get to fatigue.

所以要么休息时间缩得太短，要么重复次数太多，结果变成中等强度，有点累但根本不够拼命。

So they either keep their rest intervals way too short or they do way too many repetitions of this where it ends up just being kinda like moderate effort, like kinda hard, but not truly hard.

这真是个大错误。

It's just a huge mistake.

所以一定要在这些极短的冲刺里拼到极限。

So make sure you're going really hard in these short, short, short bouts.

让这些短时冲刺保持极短，这样才能真正达到最大功率，充分恢复，然后再来一次。

Keep those bouts very short so you can really get to peak power, recover, and then do it again.

每次恢复时间应该是四十到六十秒。

That recovery is going to be forty to sixty seconds.

我常举的一个例子是功率自行车：我们尽全力骑五到七秒，然后休息一分钟。

So a really good example that I use all the time is the aerosol bike, and we'll go five to seven seconds as hard as we possibly can, and then rest for a minute.

我们说的就是这种模式。

That's what we're talking about here.

五到七秒全力冲刺。

Maximum effort for five to seven seconds.

冲刺时感觉像没怎么用力，但休息时间却要长达一分钟以上。

It feels like nothing, resting all the way upwards of a minute.

如果你希望把工作时间稍微延长到十秒，休息时间缩短到四十秒，也完全可以。

If you wanna press it a little bit higher to like ten seconds of work and forty seconds of rest, that's fine.

但我们最好把工作与休息的比例控制在1:4到1:12之间。

But we wanna be anywhere between like a one to four to up to one to 12 work to rest ratio.

也就是说，每工作一秒，休息时间可以是它的五到十二倍。

So what that means is for every one second of work, we have up anywhere between five to 12 times the amount of rest.

比如五秒全力冲刺，接着休息六十秒，这个比例你自己算一下就明白了。

So a five second work bout with sixty seconds of rest, you can do the math there on that ratio.

十秒工作，四十秒休息，这就是一比四的比例。

Ten seconds of work, forty seconds of rest, that's a one to four ratio.

对吧？

Right?

但我们还是希望尽量往更高的比例走。

But we wanna go all the way up there.

一比一的配比，比如三十秒运动、三十秒休息，当然也可以，但那练的是另一回事，我们这儿要练的是反复达到峰值功率。

One to one, like thirty seconds on, thirty seconds off are fine, but they're just fundamentally training something different than what we're trying to get after here, and that is your, again, repeated peak power.

所以在今天这个高强度训练的第一天，我们先重复八到十次这样的动作。

So in this first day of the truly high effort stuff, we're just gonna repeat that for eight to 10 repetitions.

再明确说一遍：你在冲击式单车上全力冲刺五秒，然后休息一分钟，重复十轮，就完成了。

So again, to really be clear here, say you do five seconds of all out work on the assault bike, you rest for a minute, you do 10 rounds of that, and you're good.

随着你能力的提升，这个次数会慢慢增加。

As you build up your abilities over time, you will increase that number.

所以一开始是做10组，以后可以慢慢加到15组，甚至20组，想多做也可以。

And so instead of 10 repetitions, you'll go to 15 repetitions eventually, or all the way up to 20, or even more if you'd like.

你也可以延长工作时间，比如从5秒增加到10秒。

You could start extending the work time, so go from five seconds to ten seconds.

或者缩短休息时间，从60秒减到40秒。

You could start reducing the rest, so going from 60 to 40.

但请一定要记住，单纯缩短休息时间让训练更累，并不等于效果更好。

But please, please, please, please keep in mind, simply reducing rest and making it feel harder is not always making it better.

如果我们连发力的能力都牺牲了，那反而背离了训练的初衷。

If we're compromising our ability to produce power in this case, we've undercut what we're attempting.

这种训练当然也有价值，但练的是另一回事。

Value there, but it's a different thing.

明白吗？

Right?

所以光是加重量、让动作更难、缩短休息时间，并不一定就是最好的进步方式。

So just adding weight, just making things harder, just reducing rest is not necessarily always the best approach for progression.

你可能在想，这算不上多累的一天啊。

So you may be thinking to yourself, well, that's not a hard day.

有几点要说明一下。

Well, couple of things.

我们还没做力量训练部分呢。

We haven't done our strength work yet.

记住，这不过是咱们第一次接触这个动作。

And remember, it's just our first touch at this here.

对吧？

Right?

后面我们会逐步增加更多内容。

We're gonna have more stuff built in later.

所以今天的力量训练只包括三个动作。

So our strength work in this day is just three exercises.

这次主要是深蹲、弓步，再加一个核心训练。

In this case, a squat, a lunge, and something for our core.

如果愿意，你可以把这些动作组合成超级组来做。

You could do a superset with all these if you'd like.

你要尽量控制休息时间，别超过一分钟，做三到四组，每组八到十二次左右。

And you're really gonna be trying to keep your resting levels fairly low, 60 at most, three to four sets, or an eight to 12 repetitions or so per set.

和往常一样，最后一定要做些放松调节的练习。

And as always, always, always, we finish that up with some sort of down regulation work.

这次特别推荐做些身体放松的活动。

In this case, probably worth it to do some sort of physical unwinding.

比如拉伸或者活动关节，可以和呼吸练习一起做，帮助身体平静下来。

So some sort of stretching or mobility that could be combined with your breath work and down regulation.

要把之前高强度训练时紧绷的那些部分慢慢松开。

But you wanna bring the pieces back out that you've sort of condensed with the higher intensity work.

我还得提醒一下，你们刚才跃跃欲试，但上一天其实只是中等强度的训练。

I also need to remind some of you while you're just raring to go here, you had a moderate day before that.

接下来你又要迎来一个中等强度的日子。

You're about to have another moderate day right after this.

所以整个星期的关键就在于‘努力’这两个字。

And so hard is really the context of the entire week.

这一周我们会训练六天。

We're working out six days that week.

每天都要完成相当可观的训练量。

We're doing a decent amount of work every single day.

这些训练的累积效应会慢慢显现出来。

This is going to accumulate over time.

我们在指导运动员和年轻教练时，经常看到一个严重误区：忽视了每周乃至数周训练累积起来的效果。

Another major mistake that we've seen in in the athletes we've worked with as well as younger coaches that I've mentored is really not appreciating what's gonna happen over the course of the week and then over the course of those weeks stacking up.

重点不在于某一次训练本身有多强。

It's not necessarily just about the individual workout.

真正重要的是接下来几周、几个月里的规划和持续进步。

It is really the thought and progression over the next week to months that matters.

所以在这种情况下，我们增加了一天训练，加了重复次数，增加了组数，现在又加入了之前从没做过的高强度内容。

And so in this particular case, we've added an extra day, we've added repetitions, we've added sets, and now we're adding a whole bunch of higher intensity stuff that we haven't done yet.

这跟第四周比有明显不同，甚至跟第三周相比也有很大差别。

This is a big difference than week four, and it's even a big difference in week three.

所以我们要始终盯着总训练量这个目标。

And so keep our eye on the prize of total volume.

我们通常坚持的一个原则是，每周增加的训练量或强度最好不要超过10%。

A number we'll always stick with for the most part is you don't wanna add more than about 10% volume or intensity per week.

也就是说，每次训练多做几组、多重复几次，再乘以五天，这个10%很快就累积上去了。

And so what that really means is a couple of extra sets or a couple of extra even repetitions on every workout multiplied by five days gets that number to 10% really, really, really quickly.

对吧？

Right?

所以你这一周的疲劳感会逐渐积累起来。

So your fatigue over the week will start to build up.

这可能看起来没多少高强度训练，对某些人来说甚至觉得不够，但别忘了其他几天的训练也在持续累积。

This may not seem like a lot of high intensity or nearly enough that you want for some of you folks out there, but appreciate what's happening on the other days of the week.

所以这一天千万别练过头了，不然会影响接下来的中等强度训练，甚至再下一天的训练。

And so what you don't wanna do is train harder than recommended on this day and have that compromise the next moderate day's workout or even the one following that.

要相信这个过程。

So appreciate the process.

这套方法有大量科学研究和丰富教练经验作为支撑。

There is extensive science behind this and a lot of coaching experience.

这个计划一定会有效果。

The program will work.

高强训练的量我们会安排够，你想要的全部都会到位。

We will get enough high intensity stuff in there, and we'll get you everything that you want.

到了第八周，无论是时长还是强度，都是最难的一周。

Moving this all the way to the end, week eight is the hardest in terms of both duration and intensity.

这一周的训练总量最大，心率或努力程度也达到最高，看你怎么衡量。

So it's the most volume you'll do at the highest heart rate or effort, however you're monitoring it.

结构和前面第五周差不多，只是更进了一步。

And that's the same structure as we just walked through in weeks five, but just slightly more advanced.

这是因为第五天通常是轻松日，但这一天你得做测试。

And that's because on the fifth day, which is traditionally an easy day, you're gonna actually do your test.

那我们怎么知道这个训练计划是否有效呢？

So how do we know if your program worked?

如果你有代谢车，而且之前做过最大摄氧量测试，想再测一次，那这一天就最适合了。

Well, in this case, if you have access to a metabolic cart and you've done a VO2 max test before and you wanna test it after, this would be a day to do it.

如果没有设备，也可以做很多其他次最大强度的测试。

If not, you can simply do any number of submaximum tests.

最常用、我们经常提到的是库珀12分钟跑测试。

The great one, the one we talk about all the time is a Cooper's twelve minute test.

你只需要在跑道上全力跑12分钟，记录下跑的距离，然后输入数据，系统就会估算出你的最大摄氧量。

So you're effectively gonna take twelve minutes on a track, run as far as you possibly can in that twelve minutes, and then you're gonna enter that distance in, and that will give you a prediction of your VO2 max.

这是一种简单又科学可靠的方法，能大致估算出你的最大摄氧量。

It's an easy way to get a pretty good scientifically validated estimate of your VO2 max.

所以如果你想前后对比一下效果，完全可以按这种方式测试，看看这个计划对你是不是真的有效。

So if you wanted to do a little bit of pre and post testing, you could actually do it that way and validate whether or not the program worked for you.

所以再次提醒，如果你想了解更多关于这个计划的信息，可以查看节目笔记和乔尔的网站。

So once again, if you want more information about this program, you can check out the show notes as well as Joel's website.

网站名叫 8weeksout.com。

It's called 8weeksout.com.

上面提供了多种不同场景和目标的训练方案。

And they've got a bunch of different programs on there for all kinds of different scenarios and outcomes.

想了解更多，不妨去看看这些资源。

So check out those resources for more information.

接下来我先插个广告，感谢我们的赞助商。

I'd like to take a quick break and thank our sponsors.

本期节目由 AG1 赞助播出。

Today's episode is brought to you by AG1.

AG1 是一款基础营养绿蔬补充剂。

AG1 is a foundational nutrition greens supplement.

这到底是什么意思呢？

What's that mean?

意思是AG1含有全面的维生素、矿物质、益生菌、益生元和适应原，是一款容易入口的绿色粉剂。

It means that AG1 provides a comprehensive variety of vitamins, minerals, probiotics, prebiotics, and adaptogens and an easy to drink greens powder.

很多人在营养摄取上都挺困难的。

Getting your nutritional right is hard for many people.

我确实有不少客户，不管什么原因，都很难从天然食物里获取足够的营养。

I certainly know that I have clients who really struggle for whatever reason to get the proper nutrients from whole food sources.

AG1当然不能替代优质天然食物，但它能很好地弥补日常饮食中可能缺失的营养。

Now, AG1 is not a replacement for eating high quality whole foods, but it is a great foundational supplement for filling in the gaps where needed.

我自己也发现，很多客户用了AG1之后，反而更容易开始多吃优质食物，因为它能帮他们控制食欲、改善消化，还有其他不少好处。

I've also personally found that with many of my clients, AG1 helps move them just in the right direction for eating more high quality foods, because it helps them with cravings, digestion, and many other benefits.

我特别喜欢在度假或出差时喝AG1，能让我在饮食上不脱轨。

I especially personally like taking AG1 when I'm on vacation or traveling, because it helps me just sort of stay on track with my nutrition.

我知道，偶尔几天没补够维生素、矿物质和其他微量营养素，根本没什么大不了的。

I know that missing a few days of getting the proper vitamins and minerals and other micronutrients is not a big deal at all.

营养补充本来就没那么讲究一两天的得失。

That's not really how those things work.

但对我而言，关键是哪怕我最近饮食和食物选择并不理想，至少知道我还是在基本保持正轨上。

But for me, again, I just like knowing that I'm kind of staying somewhat on track when I'm definitely not making the best nutrition and food choices of my life.

如果你想试试AG1，可以去 drinkag1.com/perform，免费领取五份旅行装，外加一整年的维生素D3加K2。

If you'd like to try AG1, you can go to drinkag1.com/perform to receive five free travel packs plus a year supply of vitamin D3 plus K2.

再次提醒，访问 drinkag1.com/perform，就能免费获得五份旅行装，外加一整年的维生素D3加K2。

Again, that's drinkag1.com/perform to receive five free travel packs plus a year supply of vitamin d three plus k two.

接下来我们聊聊第一个马拉松训练计划吧。

So let's move on and talk about our training for our first marathon program.

这里先简单说说背景。

Now a little bit of a backstory here.

这个计划叫‘50天速成’，目标是在50天内帮你准备好跑完马拉松。

This is called Faster in 50 because it was designed to get you to a marathon in fifty days.

但非常重要的一点是——其实这一点也适用于上一个计划。

Really important though, and actually you could say the same for the previous program.

虽然上一个是八周，这个是50天，但你不一定非得严格按照这个时间来。

Just because that was eight weeks long and this one's fifty days long, they don't necessarily have to be that.

Faster in 50 有两个主要部分，我们稍后会详细讲。

There are two big components of Faster in 50, which we'll talk about in a second.

第一阶段是二十五天，第二阶段也是二十五天，加起来正好五十天。

And they're broken up as phase one is twenty five days and phase two is twenty five days, 50 in total.

不过，这两个阶段其实可以更长一些。

But they could be much longer.

如果你不像那个人那样，二十五天就能打好基础，那就把基础阶段延长到五十天。

So if you're not in the same position that this individual was in for twenty five days and you need longer for that foundational piece, make that foundational piece fifty days.

延长到一百五十天也完全没问题。

Make it one hundred and fifty days.

第二阶段也可以适当拉长。

Make the second piece longer.

这完全没问题。

It's absolutely fine.

所有这些训练计划，目的都是帮你达到某个目标。

All these programs are meant to get to a certain place.

所以如果你没像这个人一样快速达到目标，或者你起步的位置不一样——这几乎肯定就是实际情况——那你一定要明白，这个计划并不非得在五十天内完成。

So if you're not there as fast as this individual was or you're starting off in a different spot, which almost surely is the case, please wanna make sure you understand this does not have to be done in just fifty days.

而且也完全没必要连续五十天每天都做。

It also definitely does not have to be done in fifty consecutive days.

我们可以把这个计划拉长，让它更贴合你的实际情况，满足你提升马拉松成绩的需求。

So we can extend this thing out to be meeting you where you're at and your needs for improving your marathon.

现在，我们稍微退一步来看，马拉松的成功主要依赖三个关键因素。

Now, as we take a quick step back, when we look at success in a marathon, there's three specific components.

我们刚刚聊过一个提升最大摄氧量的训练计划。

We just got done talking about a program designed to improve your VO2 max.

但这只是马拉松成功的三大要素之一。

But that's only one of the three major predictors of success in a marathon.

另外两个是乳酸阈值和跑步动作效率。

The other two are your lactate threshold and then your movement efficiency.

明白了。

Okay.

我们还得考虑，你是想在马拉松里把成绩做到最好，还是仅仅想完赛而已。

Now, we also have to think about whether you're trying to maximize your performance in a marathon or simply finish it.

这两个目标差别可大了，对吧？

Those are also very different goals, right?

在这种情况里，这个项目其实是为那些第一次跑马拉松的人设计的。

Many of us, in this case, this program was designed for somebody running their very first marathon ever.

目标就是跑完全程26.2英里，不中途放弃、不停下、也不用重来。

It's just trying to accomplish all 26.2 miles without having to fail or stop or try again.

如果你已经能轻松做到这一点，而且成绩不错，比如已经能跑进三小时，还想再提速，那方法就完全不一样了。

If you can already do that and you're highly successful, say you're already running a three hour marathon and you're trying to get it faster, that really is a different approach.

明白吗？

Okay?

所以我会再带你过一遍这个‘50天提速’计划，它专为帮助人从零开始，50天内完成人生第一次马拉松而设计。

So really wanna just walk you through this program of Faster in 50, again, designed to help people go from zero to their first ever marathon in fifty days.

和之前一样，你可以直接获取这个完整计划。

As we've done before, you can have direct access to this full program.

我们在节目笔记里会提供这些链接，还有完整课程的入口，你可以去看看。

There'll be links to this in our show notes as well as the actual program, and you can go check it out.

《50天提速》这个项目是由两个人开发的，马克·贝尔和丹·加纳。

Faster in 50 was developed by two individuals, Mark Bell and Dan Garner.

这里有个背景故事：如果你不认识马克·贝尔，他是个练举重和健美几十年的老将。

And so the backstory here is Mark Bell, if you don't know him, is a lifelong power lifter and bodybuilder.

他训练的时间大概有三十年了。

He has been training for probably thirty years.

他参加过无数举重和健美比赛。

He's competed in numerous power lifting events and competitions and bodybuilding events.

他公开谈论自己长期使用类固醇和其他药物的经历。

He is outward about his long use of anabolic steroids and many other agents.

但真正有意思的是，这个人身高大概六英尺，体重至少三百磅，一辈子都在追求肌肉增长和力量提升。

But really what's interesting about this is you have an individual who's probably six feet tall or so, has weighed certainly three hundred pounds or more, and has spent his lifetime either maximizing muscle growth or strength.

至于耐力训练这类事，他以前根本不会碰。

Anything in the realm of conditioning was completely off the table.

马克长期以来非常排斥跑步，也根本不重视体能训练。

Mark was very anti running, very anti conditioning for a long part.

如果他真做了，也只是用高次数的举重代替。

And if he did do it, it was higher repetition range lifting.

据我所知，他在这之前根本没怎么跑过步。

No running that I know of really before he started this.

体能方面的训练几乎为零。

Certainly very minimal conditioning at all.

不知为什么，马克突然决定开始跑步。

And so for whatever reason, Mark decided he wanted to take up running.

他这么练了一段时间。

So he had done this for a while.

具体多久我记不清了，大概四五个月左右吧。

I can't remember how long, maybe four or five months or something like that.

然后，因为他就是马克·贝尔，他决定从随便跑跑直接升级到跑马拉松。

And then decided because he's Mark Bell, that he wanted to go from just running to running a marathon.

而他的第一场马拉松，非波士顿莫属。

And that first marathon needed to be Boston.

这就是马克在体重大概二百三十磅时，用来完成人生首场马拉松的实际训练计划。

And so this is the actual program Mark used to run his first ever marathon at probably two thirty pounds.

他意识到自己一个人搞不定这个任务。

So what he did is realized he couldn't handle that himself.

于是他联系了一位叫丹·加纳的人，他是人体表现专家。

So he reached out to a guy named Dan Garner, who's a human performance expert.

他请丹为他量身打造一套完整的马拉松训练方案。

He asked him to build him a comprehensive program to run his first ever marathon.

方案涵盖了饮食、补剂、恢复、睡眠、力量训练、跑步，方方面面都包括了。

This included his nutrition, his supplementation, his recovery, sleep, lifting, running, and all of that.

所有这些内容都在那个免费的计划里。

It's all in that free program.

我现在就不细说那些补剂、饮食之类的细节了。

I'm not gonna go into the details of all the supplements and nutrition and everything else right now.

所以我们只关注最后五十天的训练计划是什么样子。

So we're just gonna focus on what the training program looked like for those final fifty days.

我再强调一遍，他不是从零开始的。

Again, do wanna reiterate, he didn't start at zero.

那时候他已经跑了一段时间了。

Here he was already running for a while.

他的体能基础还不错。

He was somewhat fit.

这更像是他们最后的冲刺阶段。

This is kinda like their last final push.

如果你真的是从零开始，那你可能需要先完成第一阶段——对马克来说是二十五天。

And so if you're literally starting from nothing, you may wanna take this first phase, which for Mark was only twenty five days.

但对你来说，这一阶段可能需要五十天、六十天，甚至一百五十天，才能准备好进入下一阶段。

And that itself might need to be fifty days or sixty days or even a hundred and fifty days for you before you're ready to move on to the second phase.

说了这么多前提，我们还是来看看‘五十天速成计划’具体是怎么安排的。

So caveat aside, let's jump into what Faster in 50 looks like.

这里首先要注意的是，和之前的训练计划一样，每天都有专门的热身动作。

The first thing to pay attention to here is just like in the previous program, there is a dedicated and specific warm up for each day.

所以这次的安排是：上肢力量训练、下肢力量训练，然后当然是跑步。

So in this case, there's an upper body lift, a lower body lift, and then of course you're running.

如果你想了解更详细的安排，可以在训练计划里找到完整内容。

And so you can see the full details in the program if you choose to check that out.

不过简单说一下，上肢热身包括猫牛式、鸟狗式、俯卧撑、开合跳、YTW动作之类的练习。

But just really quickly, the upper body warm up is gonna be things like cat camel exercises, bird dogs, push ups, jumping jacks, YTWs, and things like that.

通常每项动作做一到三组，每组八到十次。

Same idea, usually one to three sets, eight to 10 repetitions per exercise.

这是一个全面激活全身、各关节和上半身的热身流程。

So a full body, full joint, upper body dedicated warm up.

下肢热身也是类似的思路，但动作换成登山者、侧抬腿、弓步走、单腿臀桥这些。

For the lower body, it's a similar approach, but now you're talking about things like mountain climbers and fire hydrants and walking lunges and single leg hip thrusts and things like that.

重复次数的安排也是一样的。

Same kind of repetition ideas.

我们真正想强调的是单侧训练和双侧训练的结合。

Really what we're getting at is a combination of what's called unilateral.

也就是说，一个关节在活动时，另一个关节保持休息，这就是单侧；而双侧则是两个关节同时活动。

So this is one of the two joints moving while the other one rests, as well as bilateral.

两个关节一起动，就是双侧。

So both moving at the same time.

举个简单的例子，壶铃深蹲是双侧的，两条腿一起用；而弓步上台阶就是单侧的。

Easy example of this, a goblet squat is bilateral, both legs, where a step up is unilateral.

所以在热身里，你要把这两种方式结合起来，还要加入推和拉的动作，让每个关节都能在正常活动范围内充分动起来。

So somewhere in your warm up, you want a combination of these things and you want pressing and pulling, and you can want to ask the joint to kinda do everything that it's supposed to do in its normal range of motion.

跑步前的热身，主要是低强度的有氧运动，比如原地跳绳、慢跑、骑车这些。

The running warm up is gonna be a combination of very low intensity aerobic exercise, so skipping, jogging, cycling, stuff like that.

也可以加一些全身性的壶铃深蹲或者科兹克深蹲、跳绳、小跳，再做一些低强度的爆发力动作，基本就是一些常见的基础自重训练。

Maybe some full body goblet squats or Kozik squats, some skips and hops, some some low level plyometrics, and really other things that you would consider to just be general basic calisthenics.

正如我之前说的，这个计划分为两个不同的阶段。

As I mentioned, the program is built into two unique phases.

第一个阶段主要是打基础。

The very first one is really meant to build your foundation.

就是我们之前说过的组织耐受力。

It's the tissue tolerance we talked about earlier.

这是整体体能训练，提升运动容量，让你的身体做好准备，能够应对马拉松所需的训练量。

It's general conditioning, it's work capacity, and it's getting you physically prepared to handle the training necessary to run the marathon.

第二阶段则是专门针对马拉松的准备。

The second phase is really specific marathon prep.

你会开始熟悉自己的比赛配速。

So you're gonna start getting an understanding of your race pace.

怎么判断自己是跑太快了还是太慢了？

How do you know if you're going too fast or too slow?

这些感觉怎么样？

How is that stuff feeling?

你还要练习补给和恢复策略。

You're gonna work on your fueling and recovery.