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欢迎回来，或者欢迎收听《教练之道》播客。
And welcome back, or welcome to the On Coaching podcast.
我是史蒂夫·马格努斯，和往常一样，我的好友兼同事乔恩·马库斯也一起来了。
I'm Steve Magnus, joined as always by my good friend and colleague, Jon Marcus.
乔恩，最近怎么样，老兄？
Jon, what's going on, my man?
该给大伙儿准时开讲了，咱们正好准时到场。
It's time to give the people a clock, and we've shown up on the dot.
咱们开始吧。
Let's do it.
我们总是会准时出现，或者说尽量做到准时。
We always show up or try to always show up.
我们做这个播客，就是为了让听众听到他们想听的内容，今天我们要聊一个特别有意思的话题——极化训练和中等强度训练，到底什么时候、什么地方、为什么该用哪一种。
That's what that's what we do on this podcast is we show up to give the people what they want, and, you know, we've got a fascinating topic today, polarized training versus moderate intensity training, when, where, and why for each.
我特别期待这个话题，因为我觉得这是现代教练领域里被误解最深的内容之一，而且我在社交媒体上经常看到有人为此吵得不可开交。
And I'm excited about this because I think this is one of our more misunderstood topics in modern coaching and something that, you know, I see yelled at all the time on social media.
但在那之前，你知道为什么人们总在喊‘我们必须极端化训练’吗？
But before we get there, you know why people yell at, you know, we need to polarize.
不对。
No.
现代内在训练真正需要的是阈值和双阈值训练。
We need threshold and double threshold in modern intrinsic training.
你有没有想过，为什么网上会出现这种极端对立的现象？
You know why that we get these kind of polarizations, this disparity online?
为什么会这样呢，史蒂文？
Why is that, Steven?
给我讲讲吧。
Educate me.
因为我们从不回头看历史，也不反思。
Because we don't look and reflect on history.
说得太对了。
Amen to that.
如果我们回顾一下训练的历史，看看是怎么走到今天的，就会发现训练方式总有起落，也会明白为什么当时会走得太远——因为那段时期我们过度强调了某一点。
Because if we reflected on our history of training and how we got to these points, we would realize and see the ebbs and flows of training and then also see, oh, this is why we swung too far on that pendulum because we had this period where we overemphasized this.
比如上世纪九十年代美国长跑的低谷，就是走得太偏了，一味追求有氧能力。
For instance, the nineteen nineties doldrum in US distance running was too far towards like, hey.
我们只练最大摄氧量，别的都不管。
We're just gonna only do v o two max and focus on this.
那为什么会这样呢？
So what did we do that?
在乔恩和我那个年代，我们就觉得算了，别管这些了。
In Jon and I's era, we said forget about this.
不如多跑点长距离，增加总里程。
Let's run, like, really long, put in some more miles.
结果呢，我们只是在两个极端之间来回摇摆，还常常刹不住车，越走越远。
And all you're doing is swinging back and forth between these things and often overshooting things.
对。
Yeah.
这简直像是一场大规模的实验。
It's a it's like a grand experiment.
对吧？
Right?
确实如此。
Except It is.
但我们并没有聚在一起，统一复盘各自的结果。
Except we're not all coming together at the same location and debriefing our, results.
对吧？
Right?
也没法看看自己的假设到底是不是符合实际发生的情况。
And seeing if our hypothesis, lived up to actually what happened.
不过幸运的是，现在有了一个地方，大家可以聚在一起，交流各自的实验和训练心得。
But luckily, there is a place that now exists where we can have this conversation, everyone can debrief their results from their experimentations and training.
说得太对了。
That is exactly it.
这是‘跑步学者计划’。
It's the Running Scholar Program.
你可以加入这个俱乐部，天啊，现在成员有多少我都说不准了。
You can join the clubhouse of, gosh, I don't know how many members now.
现在超过五百人了，老兄。
Over 500 now, big boy.
超过五百名成员。
Over 500 members.
是的。
Yeah.
我们只是
Where we just
可以随便聊聊训练的事儿。
get to, you know, shoot the shit on training.
它的作用就是加速找到摆钟上那个最合适的点。
And what it does is it it it acts as an accelerant for that finding the right spot in the pendulum.
现在再也不用那样了，嘿。
No longer is it, hey.
不用再等十年，看会发生什么，像以前那样，好不容易才发现自己练过头了。
I'm gonna wait ten years and see what happens like we used to have to do this to find, oh, I overshot it.
得往回调整。
I need to go back.
我们现在可以做这种几乎是微型的快速实验，积累更多数据，因为我们能跟其他教练交流，看看他们怎么尝试不同的方法、做各种实验，这样我们进步得更快。
We can have these almost, I call it, like, these mini fast experiments and more data because we get to talk to other coaches who are trying different things and experimenting in it in different ways, and we get there faster.
不仅如此，我们还有 clubhouse，而且现在有二十多门课程，很多是讲历史的，包括我们最新的《Iglooi》课程，让我们深入挖掘，弄清楚原来这种训练方式是从哪儿来的。
And not only that, we get to clubhouse, but we also have, gosh, so many over 20 courses, many aimed at history, including our latest, the Iglooi course, where we get to go down rabbit holes and understand, oh, this is where flux training originated.
原来双训练阈值是这么来的。
This is where the double workout threshold originated.
原来Lidyard为什么让我们每周跑长距离，那时候有道理，但在现代训练体系下，可能就没那么合适了。
This is how this is why Lidyard got us into the weekly long run, and it made sense back then, but might not make as much sense in a modern paradigm.
当你理解了这一切，你的实验就会更有方向，简直像是升级了实验的精度。
Like, when you understand all of that, you get to have you it's almost like you get to have better experiments.
是的
Yeah.
我们终于找到了答案。
We get to the answer.
我的壶铃教练说，这就像灯泡亮了，你讲得太准了。
My kettlebell you you nailed it, but my kettlebell coach calls it the light bulbs turn on.
对吧？
Right?
因为我们把各种点连起来了。
Because we make the connections.
当灯泡亮起来的时候，我们就能把各种点连起来。
And when the light bulbs turn on, we make the connections.
我们对自己在做的事情更有信心了。
We are more confident in what we're doing.
而且我们也更兴奋了，同时做起来也更灵活了。
We're also more, you know, excited about what we're doing, and we are also more flexible in what we're doing.
因为我最近刚和汤姆·罗森伯格聊过，他是波特兰这里耶稣会高中越野跑项目的总教练。
Because I think I was talking recently with, Tom Rothenberger, who is the head coach, of the Jesuit Cross Country High School program here in Portland.
男生队在NXN比赛中拿了第二名。
The boys team got second at NXN.
女生队在今年秋天的NXN比赛中排到了第十二名。
Girls team just took twelfth at NXN in 02/2020 this past fall.
灵活性特别关键。
And flexibility is key.
他观察到一些同行，年纪比他小十岁左右，却固守旧有的理念，不愿意持续学习新东西、更新自己的方法。
He sees in his colleagues, he was commenting, like, I see, unfortunately, some of my colleagues, like, ten years younger than me who have inflexible paradigms and unwilling to continuously seek out new information and update.
他说，我之所以能成为更好的教练，就是因为我不再像二十年前那样训练和指导了。
And he goes, that's how I've been able to become a better coach, is I'm not doing what I'm was doing from a training standpoint or coaching standpoint twenty years ago.
汤姆在这个行当里已经干了四十年。
And Tom's been in the game forty years.
从史蒂夫和我出生起，这个人就一直在当教练了。
As long as Steve and I has been alive, that man has been coaching.
和他坐下来聊了好几个小时，真的特别有意义。
So sitting down with him for several hours and conversing was really special.
我们打算把这段内容做成一个迷你播客，在俱乐部里发布。
You know, I've actually we're gonna post it in the clubhouse in the form of both a a little mini podcast, monologue podcast.
同时，我们也会把文字整理出来发在聊天区。
Also, we'll type it up in the chat.
这样你们就能实时看到别人在实际中是怎么做的。
So you get to see these things in real time, like going out and seeing what other people are doing in the field.
有个好消息要告诉大家。
And exciting news, friends.
他本人没意识到，但我给他讲清楚了背后的原理——他其实一直在用柔性训练法来带耶稣会高中的越野和田径队。
He didn't know it, and I gave him the language behind it, but he was applying flux training principles to his Jesuit high school cross country and tracking team.
他觉得，这正是他们能取得如此成功的关键原因之一。
And that's one of the things he credits with why they've become so successful.
如果你想看看别人是怎么把我们讨论的内容用在实践中并取得成效的，这里就是最好的例子。
So if you wanna see other people applying what we're talking about in the field with success, this is the place to do it.
没错。
That's right.
报名参加学者计划吧。
Sign up for the Scholar Program.
这会彻底改变你的教练生涯。
It will change your coaching life.
那我们就开始吧。
So let's let's get let's get to it.
极化训练和牺牲式高强度训练。
Polarized training versus martyr intensity training.
我先简单给大家定义一下这两个概念。
And I'm gonna start with just defining these briefly for us.
极化训练通常被认为是史蒂文·塞勒推广开来的，这位出色的运动科学家曾经观察后说：
So polarized training is popularly thought of as well, it was popularized by Steven Seiler, you know, the the very good sports scientist who essentially looked around and said, hey.
我觉得我们对这一点的理解有点偏差。
I think, you know, we have this a little bit wrong.
他说，嘿。
And he said, hey.
我们大部分训练应该要么轻松，要么相对高强度。
Most of our training should be easy or relatively hard.
他这种现代观点可以用八二法则来概括。
So his kind of modern conceptualization can be summarized by the eightytwenty rule.
对吧？
Right?
百分之八十低强度，百分之二十相对高强度。
80% low intensity, 20% relatively high intensity.
当然，我们说的是大体上的趋势。
Again, we're talking broad generalities.
这里面其实有不少细节。
There's nuance there.
中等强度训练法，可以参考乳酸阈值模型来理解。
The moderate intensity method could be summarized by looking at the kind of lactate threshold model.
所以这就是我们之前提到的挪威模式，重点非常强调那个中间区间。没错，我们确实会做低强度和高强度的训练，但乳酸阈值上下这个中间区域，才是我们需要大量积累训练量的地方。
So it's that Norwegian model we talked about where there's this heavy emphasis on that middle zone, which, yes, we're doing low and high intensity work, but that middle zone of lactate threshold plus or minus is where we need to accumulate a ton of volume.
所以不再是那个80比20的比例。再说一次，具体百分比我不确定，得看运动员的情况，但可能是50、40、10这样的分布。也就是说，中间区间的训练占比要大得多，比如我们要大量进行乳酸阈值训练，尽可能多积累，这才是性价比最高的部分。
So instead of that eighty, twenty, again, I don't know percentages, depending on the athlete, but it might be something like, I don't know, 50, you know, forty, ten or something like that, where there's a much more in that middle zone of like, hey, we need to do a lot of lactate threshold, accumulate as much as possible, and that's our bang for our buck.
对。
Yeah.
这也很让人纠结，因为现在这种做法有点变成教条了，大家好像都觉得……
It's so tough too because it's become kind of dogmatic in that now it's like, hey.
我是属于这一派的，或者说是这一派，或者是这一种方法，因为它性价比最高。
I'm in this camp or I'm in this camp or this is the way or this gets the most bang for your buck.
对吧？
Right?
你知道的，我和史蒂夫一直劝大家，别被那些媒体的耸人听闻给忽悠了。他们故意把话说得绝对、教条，就是为了博眼球、骗点击、赚流量。其实每件事都有它的细微差别。
And, you know, Steve and I always encourage you, like, don't fall for the media sensationalism that's out there where they're trying to make this pigeon held and dogmatic to get clicks, to get views, to get this and get that because there's definitely nuance in like everything.
教练们需要把这套方法当成工具箱里的另一件武器，知道在什么时候、什么场合、针对哪些运动员，去应用这些不同的周期化和强度模型，从而让他们受益。
It needs to be another tool in the coach's toolbox to know when and where and why and with what athletes to apply these different, periodization and intensity models to their benefit.
我觉得这里关键的是，我之前在跑步学者计划里提到过历史背景。
And I think I think the the important thing here is, you know, I talked about history in the running Scholar Program.
咱们不妨把这段历史也带进来。
Let's bring some history in here.
极化训练模式是在2000年代初到中期，大概2005到2010年左右，才被正式命名和系统化的。
The polarized model, okay, came kind of, like, codified and and named in the early two thousands, early to mid two thousands, you know, 2005 to 2010 or ish Mhmm.
那时候史蒂文·塞勒还在他那个老网站上分享这些内容，那个网站现在还在。
Is when Steven Seiler, I remember this clearly back on his old school site that he that's still around.
你可以去搜 sportssci.org，上面都有。
You can go see it, but it it says sportssci.org.
哦，对，我知道那个网站。
Oh, yeah.
我特别喜欢那个网站。
That I I love that.
是的。
Yeah.
就是那种老派的互联网风格，满屏的文字，加点草图，别的啥都没有。
And it's just it's like old school Internet, just like lots of, you know, writing and some grass, but, like, nothing fancy.
真的一点都不花哨。
No nothing fancy.
页面上全是白色。
It's a lot of white.
对吧？
Right?
是的。
Mhmm.
对。
Yeah.
主要是白底黑字。
A a lot of white and black.
没错。
Yes.
白色和黑色。
White and black.
不过，我真的很喜欢这种风格。
Like, and I love it, though.
但如果你回溯过去，就会发现赛勒的研究开始形成系统化框架。
But if you go back in there, you start to see the formulate formalization of Seiler's work.
最早是从北欧地区的越野滑雪赛事入手，分析运动员在不同强度区间所花的时间，用三区模型来分类。
And it starts with evaluating kind of a especially in the Nordic, like, cross country skiing events and all that stuff and classifying based on a three zone model, how much time they were spending in each each side.
很快你就意识到，他们大部分时间都在做轻松训练，中等强度的很少，高强度的稍微多一点。
And what do you kind of realized quickly is that they were doing a hell of a lot of easy stuff, a little bit of moderate, and a little bit more of, like, this intense.
所以我们简化成八二法则，但实际情况可能没那么整齐。
So, again, we simplify it to the eighty twenty, but the reality is it was probably like I don't know.
我这会儿是随便举个数字。
I'm pulling numbers out.
大概就是七五比五比十五这样的比例吧，总之轻松训练占绝大多数，中等强度很少，高强度部分相对更多一些。
But something like, you know, 75, five in 15 or whatever it is or something like that, where it's like you had a a lot of easy, a little bit of middle, and more so on the hard side of your kind of or intense side of your hard workouts.
关于这段历史，关键点在于，这发生在2000年初到2000年代中期。
And the important thing on the history, and this is where I get, is this was again early two thousands to mid two thousands.
当时是对九十年代那种训练模式的回应，乔恩，那时候流行的是大量高强度有氧训练，很少做轻松跑。
This was in response to the paradigm at that time, Jon, which coming out of the nineties was lots of in of v o two max work and not much easy work.
对吧？
Right?
我管那种跑法叫摇滚跑。
You call I call it rock and roll running.
就是纯粹的摇滚跑。
Like, it's was just rock and roll.
我们今天在摇滚，在滚动。
We're rocking and we're rolling today.
走起，宝贝！
Let's go, baby.
这种趋势普及开来的时候，如果你想理解，就得回头去读彼得·科的《长跑者的更好训练法》，我记得特别清楚。
It it was it was like, you know, in the popularization, if you wanna understand this, is you would go back and read Peter Coe's better training for distance runners, which, you know, and the thing I remember this very clearly.
那时候大家普遍觉得，塞布科每次跑步，所有里程都要保持六分钟以内的配速。
The thing to try to do at that point was everyone was like, oh, you know, Sebcoe runs all his all his ran all his miles at six minute pace or faster.
所以，就算是所谓的轻松日，其实也相当吃力。
So even your, quote, unquote, like, easy days were pretty dang hard
是的。
Yeah.
在那种训练模式下，确实如此。
Right, in that model.
而沙勒的训练理念，正是对这种极端做法的有力修正，他说：等等。
And that's where Scholar's, like, real kind of, like, pullback of that pendulum came from is he said, hey.
慢着。
Wait a minute.
慢着。
Wait a minute.
我们需要大量轻松跑的积累，而不是一味地高强度冲刺。
We need a lot of accumulation of, like, easy stuff, not so much, like, just, like, rocking and rolling all the time.
是的。
Yeah.
对。
Yeah.
而且你也知道，我们在讨论塞博的训练模式时，也得记住这一点。
And that's you know, it's also we have to remember with SEBCO's model.
没错。
Right?
不管是伊格洛伊、鲍勃·舒尔，还是其他任何人都是如此。
It's and even Iglooi or Bob Schul or what have you.
对吧。
Right?
关键在于当时实际记录下来的内容。
It's about what was documented.
因为塞博确实做了大量所谓的轻松恢复性跑步，甚至更多。
Because SEBCO had a lot of, quote, unquote, easy restorative running, even littered.
对吧？
Right?
项目里确实有很多慢跑，但这些并没有被正式记录或强调。
A lot of jogging in the program, but it was not necessarily documented and put forth.
我们回头翻阅了大量历史资料和相关解读，还采访了那些在那个体系下训练过的前运动员，他们曾直接接触这些教练，参加过教练巡回讲座，了解过第一手的情况。
And we've gone back and scoured the history books and interpretations, talked to, you know, former athletes who were under that system, who had direct contact with these coaches, you know, people who learned at clinics from these coaches when they went on speaking tours, what have you.
对吧？
Right?
因为正是这种细微差别被忽略了——他们根本不把那种所谓的训练算作训练，也不把它当作负荷。
Because it's losing that little nuance where, like, well, they didn't consider that quote unquote training, and they didn't consider it load.
我以前也发过推文，如果动作轻松，就不算真正的训练，因为当时这些教练就是这么想的，他们说：‘不不，那不算。’
And, you know, I've tweeted this before, like, if it's easy, it's not really counting as training because that's what was going on is these coaches were, saying, oh, no.
是的。
Yeah.
我们每周多跑的那四五十英里慢跑，我们根本不算在训练量里。
That jogging that we're doing, that extra 40 mile, 50 miles a week of jogging, we don't even count that.
这我们从来不算作训练。
That's not something we count as training.
现在有了Strava这些应用，只要你动了，App就会记下来。
Today, with Strava and everything, like, if you move, right, your app counts it.
这确实很重要。
It it matters.
把我们现在这种细致入微的运动记录，跟他们当年那种松散随意的记录方式放在一起对比，挺有意思的。
So it's interesting to, you know, juxtapose our, you know, kind of more, meticulous tracking of movement versus their much more liberal, much more loosey goosey tracking.
没错。
Yes.
这确实是个关键点，也一直是争论的焦点。
That's a that's a great point, and that's always the the sub co argue.
就连那些老一辈也记得，当时都说，哦，对啊。
And even the littered, remember, it was like, oh, yeah.
早上那些轻松的恢复慢跑。
The the easy shakeout jogs in the morning.
我们就是不把这些算进去。
We just don't we just don't count them.
我们干脆就忽略这些了。
We don't we just forget about those.
这背后是两种不同的理念，关于什么才算压力和刺激。
Just because it's like a different mindset of, like, what is the stress and stimulus.
所以我觉得这一点特别重要。
So I think that's really important here.
另外，如果你想了解乳酸阈值模型，我们不久前那期节目讲过挪威训练法的来龙去脉，以及它是怎么演变过来的。
And then the other thing and we went to we if you want a understanding of the lactate threshold model, we outlined that in our episode not too long ago on the Norwegian model of training and how it came through various back and then others.
但话说回来，那到底是什么呢？
But, again, what was that?
那是一种不同的反应方式，但跟九十年代那种以VO2最大值为核心的训练思路很像，玛丽就是在这个环境下成长起来的。
That was a different response, but similarly to the, like, v o two max response of the nineties that Mary's back in kinda grew up in.
对吧？
Right?
后来他和教练还有运动科学家们一起意识到，嘿，
And then he realized along with his coach and sports scientists, it's like, hey.
如果我们专注于乳酸阈值训练，或许能获得更好的效果。
Maybe we can get some more bang for our buck if we do this lactate threshold.
这其实还是对当时训练方式的一种调整，只不过把重点转向了他们认为更有效的方向，这也解释了为什么今天我们会看到两种不同的理念——它们都是对九十年代那种激进训练方式的回应，只是方式不同，但都有效。
So it was still it was a similar but different response to the training period of the time where they shifted the emphasis to try and get things more in aligned with, what they thought was was beneficial, which brings us to today where we have these almost two competing ideas that came out of really, you know, countering the kinda nineties rock and roll, and they did so in different manners, and they both work.
没错。
Yes.
对。
Yeah.
我们要记住一点，不能把自己局限在某一种训练模式里。
And I mean and that's the thing we gotta remember is we can't handcuff ourselves to a certain paradigm.
史蒂夫和我曾经在不同阶段，亲自试验并应用过这些方法，无论是对我们自己还是我们带过的运动员，效果都不错。
You know, Steve and I have examined, experimented, and applied with good success all these elements in training at different time, either on ourselves and or athletes we worked with.
所以这些方法都有效。
So they all work.
归根结底，我们得弄明白，为什么这些方法都有效。
And at the end of the day, we, you know, we have to figure out why they all work.
说白了，关键在于训练频率。
And honestly, it's about frequency.
如果非要说有一件事，我们最近一直在讨论线粒体和线粒体生物生成的科学，因为现在这方面的研究已经非常清晰了。
If there's one thing, you know, and we're looking at the science of say, mitochondria here and myochondrobioteneesis, we've talked a lot about lately because we now have really, really good science on this to understand it.
在所有能刺激线粒体生物生成的因素里——也就是所谓的有氧适应——最核心的就是频率。
One of the one of the consistent red threads that it respond that myochondral biogenesis responds to, which is that quote unquote aerobic adaptation, is frequency.
不管是训练强度的频率，还是训练量的频率，只要你一天内多次训练，连续好几天都保持高频率，你的体能就一定会提升。
Whether it's frequency of intensity, frequency of volume, if you're very frequent with multiple bouts over the course of, you know, a day, multiple days in a row, you're gonna get fitter.
这一点，大家都是凭经验知道的。
Everyone just empirically knows this.
对吧？
Right?
所以，像肯农那种，或者莱迪亚德那种，一天内做两次轻松恢复跑加一次高强度训练，之所以有效，原因就在这儿。
So that's why two easy shakeout runs and a hard workout, like the Kenyon style or even the Lydiard style in one day works.
所以这就是为什么亨利·罗诺克那种练法有效——早上稳稳跑十英里，然后稍作休息，再做十五个四百米冲刺。
Or that's why, you know, in, you know, Henry Roanoke's status where you're going steady for 10 miles in the morning and then coming back and doing 15 times a quarter on short rest, That's why that works.
而且他每天都这么练。
Like and he's doing that that that same training every day.
对吧？
Right?
所以这两种方式在这一点上都行得通。
So they both work in that regard.
但真正关键的是，哪种训练不会把人练垮，不会让运动员透支。
What matters, though, is what doesn't break you down and run you down or your athletes down.
这才是执教的核心。
That's the key in coaching.
我们得搞清楚我所说的‘恢复能力’。
We gotta figure out the what I call the bounce back ability.
人们能多快从训练带来的疲劳中恢复过来？就像史蒂夫在《跑步科学》里说的，不仅要从生理层面，还要从肌肉骨骼系统层面来看，这种恢复能力到底怎么样？
How rapidly can people bounce back from the embarrassment, as Steve says in the science of running, on the physiological system as well as the structural meta, mechanical system, what's that bounce back ability?
每个人恢复的能力都不一样，俄罗斯人称之为适应储备，因为训练之外的种种因素都会影响它。
And everyone has a different bounce back ability or as the Russians called adaptive reserve because of everything going on outside of training.
这时候，教练的敏锐度，真正了解你的运动员，就显得尤为重要。
And that's where the sensitivity of coaching, getting to your athletes, really, really matters.
确实如此。
It it really does.
我觉得我们常常在训练上有个误区，总以为存在一个神奇的、最理想的训练模式或最佳区间。
And I think that's where we get kind of the you know, stepping back a little bit, I think what we we have is kind of the wrong idea often in training is that there's one magical optimal zone or optimal training style.
这种想法反而限制了我们，因为我们忽略了每个人的恢复能力或适应储备都是因人而异的。
And what that does is it limits us because we don't take into consideration the that bounce backed, ability or adaptive reserve, which varies for every individual.
所以我更倾向于不把自己局限在某个流派里，比如‘我只信极化训练’，或者‘我只用乳酸阈值训练’、‘中等强度训练’、‘挪威模式’，因为你永远不知道你的运动员真正需要的是哪种工具。
So the way I like to think about it is it's best not to plant your flag in a camp and say, oh, I'm a polarized training person, or I'm a lactate threshold or moderate training or Norwegian model of training, because you never know what sort of tool you're gonna you need for the athlete you have.
你更不可能预知，在他们职业生涯的不同阶段，会需要什么样的训练方法——这一点常常被我们忽视。
And you're never gonna know what tool you're gonna need at different points in their career, which I think is so often neglected and and forgotten about.
因为很多时候，我们一看到顶尖运动员的训练安排，就立刻说：‘瞧，他们的训练配比多完美。’
Because too often what we do is we look at the, you know, the elite athlete and say, oh, look at their training balance.
我们总想着把这套方法照搬到大学生、高中生、业余运动员身上，却没意识到他们所处的阶段不同，对训练刺激的适应方式也可能完全不同？
We're gonna copy this for college athletes, high school athletes, recreational athletes, and not realize that they're they're at different points or possibly adapt in different ways to different stimuli?
没错，关键是要灵活运用原则，根据运动员或群体当前的需求，选择最适合的训练模式来推动进步。
Yeah, it's, you know, it's being also comfortable with exploiting the principles and the general direction of enhancement you want for that athlete or that group of athletes at that time using different paradigms.
如果你不够开放，不够灵活，没接触过这些方法，也没跟运动员一起尝试过，那当然没法真正用起来。
So if you're not comfortable with it, right, if you're inflexible or you're not exposed to it or up to date on it or you haven't experimented in some capacity, whether on yourself or with athletes who are open to experimentation, then, of course, you're not gonna be able to implement and exploit it.
对吧？
Right?
这就回到我们常说的经验依据了，比如现在是春季，我一直在用‘波动模型’记录我带的高中生每天的训练，这个方法是我长期实践的主线。
And that's where, again, we use cues of history or, like, say, the Scholar Program right now, it's spring, and I always run my inside a high school season, thread where I document every single day of training using a flux model, flux paradigm for the high school athlete population I work with.
这并不是说这是唯一正确的方式，而是在我所处的环境限制下，这是性价比最高的选择。
And, again, it's not because, like, this is the only way, but this is the biggest bang for my buck given the constraints of the environment I work in.
对吧？
Right?
我待的是一所私立文理高中，孩子们课业负担本来就重。
Like, it's a a liberal arts private high school where the kids got a lot on their plate.
你知道，他们的学业压力挺大的。
You know, there's a lot of academic pull.
还有各种各样的课外活动。
There's a lot of, multiple activities.
他们还在演话剧。
They're in the play.
又参加机器人社团。
They're doing robotics club.
看到这些其实挺有意思的。
You know, it's it's a lot of fun to see that.
我不能要求他们在周末跑长跑。
I can't ask them to be to meet on the weekend for a long run.
也不能要求他们做这做那。
Can't ask them, you know, to do this and that.
所以我只能在一周五天训练、周末休息的情况下，该怎么安排呢？
So what do I do given I only have really five days a week of training with two days off on the weekend?
我会采用动态训练法。
Well, I'm gonna run flux.
我会推行以动态训练为主的计划，因为我知道在十二周内，这种方法能带来最大的回报，而且我们会重点提升技术。
I'm gonna run a flux dominant program because I know over the course of twelve weeks, that's gonna get the biggest bang for our buck, and we're gonna focus on technique.
我们会着重练习短跑。
We're gonna focus on sprinting.
我们会练100米、200米和400米的专项动作。
We're gonna focus on the 100 meter drill, the 200 meter drill, the 400 meter drill.
在这个过程中，你能亲眼看到这个实验的结果，因为我一直很透明地分享进展。
And in real time, you get to see how this experiment runs out because I'm pretty transparent with it.
你可以随时提问，想问什么都可以。
You can ask questions, this or that.
如果你能主动参与、自己尝试，就会更有动力；但如果只认为长跑是提升线粒体功能或增强有氧耐力的唯一方式，那我们就会把自己局限住，难以适应教练环境的变化。
And then from there, you can have more encouragement to give it, experimentation of yourself versus if we only think that a long run's the only way to develop mitochondria or get aerobically fit through endurance, we do handcuff ourselves somewhat to be able to be versatile and flexible when our coaching circumstance evolves or changes.
对。
Yeah.
确实，关键就在于这种适应能力。
It really is that that adaptability.
那我们不妨深入聊聊，什么时候、该怎么用每一种方法。
So let's let's maybe dive into when and how to use each.
因为你之前说过，我特别认同，这不是非此即彼。
Because, you know, you said beforehand, and I love this, it's not an either or.
而是要同时考虑，还要看时机。
It's an and and when.
我觉得这一点真的特别重要。
And I think I think I think this is such an important point.
可能听众最需要明白的是，你得先搞清楚这两种模式分别是什么。
And and, you know, maybe the main topic or the main takeaway for listeners is, like you need to be able to understand, okay, what these two models are.
这个我们已经讲过了，对吧？
We understand that, right?
然后还要明白，到底在什么情况下该用哪一种。
We've gone over that and then understand, okay, when should I utilize them?
所以我想先听听你的看法，乔恩，什么时候用呢？
So I'd love to hear first, Jon, when?
是的。
Yeah.
我是这么看的。
Well, I think of it like this.
对吧？
Right?
我觉得极化训练就是纯粹的高强度和低强度。
You know, I think of polarized training as pure, hard, easy.
我们就用零到十的评分来说明吧。
And let's just go on a zero to 10 scale.
对吧？
Right?
那极化训练就是十分和二分。
So polarized training would be tens and twos.
你会做一些强度为九到十的高强度训练，然后在压力和刺激的间歇之后，立刻搭配一些强度为二的训练。
You're gonna have, like, nine and ten high end workouts, and then you're gonna, you know, in bouts of stress and stimuli, and then you're gonna couple and complement that immediately following with twos.
对吧？
Right?
非常非常低强度，轻飘飘的，特别轻松。
Very, very low, very, very light and fluffy, super light and fluffy.
所以这是十和二的模式，跟中等强度训练或者那种一天内多次交替、连续进行的训练方式不同，后者更像是八和四。
So it's that ten and two model versus moderate intensity training or maybe more of a flux style training where you're doing multiple bouts within a day or back to back concurrently is gonna be more like eight and four.
对吧？
Right?
就是高强度之后接低强度，压力大之后接压力小的。
It's it's, you know, hard and then less hard or stressful and then less stressful.
但关键是平衡。
But the bal it's about balance.
对吧？
Right?
因为如果你把数字加起来，八加四，十加二，都是十二，对吧？用这种非常简化的强度模型来看就是这样。
Because if you add the numbers up, eight plus four, ten and two, both equals 12, right, on a intensity scale using a very simplified streamlined model like that.
但关键在于。
The key though.
对吧？
Right?
关键就在这里。
The key is this.
我总是从这一点开始。
And that's where I always start.
你的运动员睡得怎么样？
How well is your athlete sleeping?
从恢复能力的角度来看，睡眠是第一个反映出身体没休息好、恢复不足的信号，长期下去可能会导致过度训练和适应不良。
I found from a bounce back ability or recoverability standpoint, sleep is the first indicator of disturbance or under recovery, which can evolve into overtraining and also lack of adaptation.
对吧？
Right?
这一点其实适用于方方面面，比如补水、营养，还有整体的压力水平。
And it it kinda goes for everything, like, from a hydration standpoint, from a nutrition standpoint, from a global stress standpoint.
如果这些方面偏离了运动员平时的状态，他们的睡眠就会受到严重干扰。
If those things are off and out of that athlete's normal, they're gonna have really high sleep disturbance.
我多年观察下来发现，不管是什么级别的运动员——高中生、大学生、职业选手，还是成年选手——只要长期睡眠不好、频繁醒来，或者躺下很久都睡不着，不管是由于旅行、压力大，还是其他原因，都说明身体出了问题。
And that's one thing I've found over time is when an athlete, whether it's a high school athlete, college athlete, professional athlete, or master's athlete, when they're in a pattern of poor sleep or high sleep disturbance, whether from travel, general stress, or they're waking up a lot at night, or they can't get to sleep soundly very rapidly, something's off, right?
所以我经常跟高中生聊，比如你最近睡眠不太好？
And that's why it's like, I've had conversations with high school kids like, oh, you're having poor sleep.
是啊，我就老是到凌晨两点才能睡着。
Yeah, just like, I'm just, I can't fall asleep till like two in the morning.
我明明十点或者十点半就上床了。
I mean, I'm in bed at like, you know, ten or 10:30.
我一听，嗯，明白了。
I go, okay.
那你平时都吃些什么？
You know, what are you eating?
你喝的是什么？
What are drinking?
你知道的，我训练前总要喝杯咖啡，或者来罐红牛，这样才有精神。
Well, you know, I always have a a cup of coffee right before practice or a Red Bull before practice so I'm ready to go.
老兄，你体内可是有咖啡因的。
Go, dude, that caffeine's in your system.
这东西的半衰期至少六个小时呢。
That half life is at least six hours, man.
难怪了。
No wonder.
咱们先把红牛戒了吧。
Let's let's take the Red Bull out, please.
训练后就别再碰咖啡因了，最好中午之前就完全停止摄入。
Like, let's, like, have not no caffeine, you know, after aft you know, before noon is, like, your caffeine cutoff time.
对吧？
Right?
比如大学生运动员可能会说，哦，是啊。
So or, like, a college athlete be like, oh, yeah.
你知道，我睡眠质量特别差之类的。
You know, I just I have really poor sleep or whatever.
或者我按时上床了，但就是感觉特别糟。
Or, you know, I'm getting to bed on time, but I just feel awful.
然后我就问，好吧。
And I go, alright.
你晚上会不会喝酒精饮料？
Are you consuming alcohol late at night?
他们就说，嗯，确实有。
And it's like, well, yeah.
每周一次而已。
Just once a week.
没什么大不了的。
No big deal.
我们知道酒精会影响睡眠。
Well, we know alcohol inhibits sleep.
对吧？
Right?
你可能会昏睡过去，但这根本不是真正的睡眠。
You'll pass out, but that's not sleep.
于是你就欠下了睡眠债，得花好几天才能补回来，因为你觉得晚上九点看决赛时喝两瓶啤酒没什么大不了的。
And so now you create this deficit and this debt that's gonna take multiple days to catch up from because you thought it was no big deal to have two beers, you know, when watching the final four game, you know, at 09:00 at night.
所以如果睡眠出了问题，我们就得先从这方面入手，调整训练计划，等他们把这个问题控制住了再说。
So it's education on that component if the sleep's off then directs how I'm going to, you know, train with that athlete for the time being until they get that under control.
遇到这种情况，睡眠质量往往两极分化得很厉害，不是10分和2分，就是稍微好一点，比如7分、8分和1分、2分这样。
So when we have that type of scenario, it is definitely polarized, tens and twos, or maybe even less severe polarization where it's like, you know, sevens and eights and ones and twos.
对吧？
Right?
因为只有先让睡眠稳定下来，做到规律一致，我们才能继续进行那种波动较小、节奏更平稳的训练。
Because they need to get stability and consistency in that area on point before we can go for the more moderate kinda consistent flux type work.
因为如果没有这种生活上的稳定、恢复或者睡眠的稳定，你就很难应对中等强度的训练负荷；而如果一个人生活规律，睡得香，饮食和补水都做得很好，那他自然就能轻松应对。
Because without that kind of, you know, life stability or recovery or sleep stability, then you're gonna have very a lot of difficulty managing the more moderate intensity type load versus when you're really stable at that in life and, like, this person sleeps like a rock, nutrition's on point, hydration's on point, that's just how they operate.
我觉得在这种情况下，采用双乳酸阈值或者中等持续强度的训练会更合适、更有效，因为他们的整体恢复能力要强得多。
I think it's much more appropriate and effective to then go with kind of that, you know, double lactate or moderate consistent intensity training because their recoverability globally is just much higher.
是的。
Yeah.
我同意你的看法。
You know, I agree.
我觉得可以这么想：就像高中生一样，如果基础不牢，最简单的方法就是用极化训练模式，因为它能让你多做些低强度、轻松的训练，慢慢打下基础。
I think I the way I look at it is it's almost like if you think of high school kids, right, and if they don't have a good foundation or what have you, often the simplest thing to do, is to use the polarized model because it allows you to do a lot of slow stuff and easy stuff, which builds that foundation.
然后再慢慢加入一些高强度的训练，逐步提速。
And then get relatively fast by dabbling in some of that harder work.
我常这么想：上几期我们聊过线粒体的数量和功能的区别。
The way I like to think of this is a couple episodes ago, we talked about the content of mitochondria versus the function.
对于新手运动员来说，八二法则或者极化训练模式，确实能很好地打下基础。
Often the eightytwenty, especially for novice athletes or that polarized model, that does a good job of giving us kind of a foundation of content.
因为你平时很少跑轻松的配速，所以只要多跑点轻松跑，多站站、多走走，肌肉自然会适应。
Because you're not exposed to much easy running, so if you just get some volume of easy running and time on your feet, your muscles are going to adapt.
这样能有效提升线粒体的数量。
You're going to get some good mitochondria content.
再穿插一点高强度间歇训练，让训练更有层次。
You spice it in with a little bit of intense interval work.
通过高强度间歇训练，又能刺激另一面的适应——提升身体的产能能力。
You'll get that opposite side of increasing content through through the the high intensity interval training paradigm.
这样一来，你就打下了一个不错的基础。
And it gives you, like, a decent foundation.
我觉得中等强度的乳酸阈值训练，真正起的作用是把现有的线粒体数量转化成更强的使用效率。
I think the the kind of moderate intensity threshold model, what that does really is takes those content, elevates their function.
对吧？
Right?
在我看来，如果你要从有氧基础阶段过渡到更高阶的有氧能力发展，那就得转向这种中间地带——比如双阈值训练之类的。
And the way I look at it is if you need to move from aerobic foundation to what I'd call high end aerobic development, that's where you move to that kind of flux middle, double threshold, etcetera.
因为现在身体收到的信号是：嘿。
Because now you're really the stimulus is saying, hey.
我们体内已经有大量线粒体了。
We've got a lot of mitochondria here.
我们对基础有氧能力的运用已经相当不错了。
We know how to work decently well on our, like, general aerobic ability.
现在轻松跑个步，或者随便走走，都不会喘得厉害了。
We're no longer out of breath when we're just going for an easy run or whatever.
这些都能轻松应对。
We can handle that.
现在你开始慢慢把有氧能力的上限和乳酸阈值训练推得更远一点。
And now you're you're pressing those bounds a little bit with that high end aerobic development and that threshold development.
我经常提醒那些基础还没打好的人要小心，如果你直接跳进高强度有氧训练，很容易就过头了。
And the reason I I will say the reason often, like, you have to be careful with this with people who don't have that kind of content foundation is if you jump straight into that high end aerobic development, it's really easy to push over the edge.
这跟睡眠和恢复能力也有关系。
And you talk about it in terms of sleep and recoverability.
我还认为，如果运动员不懂得合理调节强度，就很容易把所有训练都搞成一个样子，而不是像我们说的那样，有八分和四分的区别，结果全都变成六分或七分。
I also like to think of it as, like, if you don't have an athlete who knows how to kind of modulate their intensity well, it's really easy for them to make everything everything instead of, we'll say, that eight and four, everything a six or a seven.
你懂我的意思吧？
You know what I mean?
没错。
Right.
对。
Yeah.
这样一来，训练就完全没有变化了。
Because, like, there becomes, like, no variation.
我们都经历过这种情况，比如带过高中生的教练都知道，总有那么个孩子，他的高强度训练和所谓的轻松跑几乎一模一样，而这些轻松跑往往又跟比赛时的配速差不多，你只能无奈地说：这可不行。
And we've all experienced that with you know, if you've ever coached high school kids, you've all experienced that where you have the kid whose hard workouts are essentially the same as their, like, quote, unquote, steady runs, and you're just like which are also often the same as their races, and you're just like, dude.
是啊。
Yeah.
咱们得改点什么了。
Like, we gotta we gotta change something here.
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对。
Yeah.
我觉得这就是所谓的单一配速、单一强度。
It's and I think that's the, like, the mono pace, mono intensity.
这正是我们想表达的意思。
That's really what we are saying.
比如，采用中等强度、波动式训练——时而难一点，时而轻松一点——这种模式确实更复杂，需要更高的敏感度和细腻的把握，因为它就像钟摆，但摆动幅度更小；而极化模型或者经典的高低强度模型，钟摆摆动范围大得多，反而更容易追踪。
Like, yes, running the moderate, you know, or flux style, you know, hard, less hard, or a little harder, a little less harder, paradigm is a lot more, sophisticated and takes more sensitivity and nuance because it's still a pendulum, but it's a much more shallower, oscillation of the pendulum versus the polarized model or classic hard easy model, pure one, is way bigger pendulum so it's much easier to track.
你不需要那么敏感。
You'd need less sensitivity.
对吧？
Right?
我平时带运动员，更倾向于用逆向线性周期化模式，也就是跟史蒂夫刚才说的完全相反。
And, like, I prefer my default tends to be working with athletes is the reverse linear periodization model where we do the inverse of what Steve just talked about.
一开始强度相对高一些，总训练量则低一些。
You start off with relatively higher intensity and lower global volume.
随着运动员体能提升、身体适应，我们会先增强线粒体功能，再增加其数量。
And then as the athlete gets fitter and adapts and mitochondria, we build first mitochondria function and then build content.
所以问题来了，到底哪种方法更有效？
So it's like, you know, it's like which one works?
其实两种方法都有效。
Well, both work.
对吧？
Right?
你是想要一大堆效果一般的方法，还是选少数几种真正管用的，再慢慢扩展？
Would you rather have a lot of something that don't work so well or very few of something that works really well and then extend or build out from there?
两种模式都可以。
Either paradigm works.
对吧？
Right?
只是每种方法都有各自的权衡。
It's just there is different, trade offs involved in each.
对吧？
Right?
如果你采用极化训练模式，跑量很大，但跑步姿势不规范，对吧？
When you do a a polarized model with a lot of volume, if your running mechanics aren't sound, Right?
那就会很快导致受伤，比如过度使用损伤、胫骨疼痛、小腿拉伤、足底筋膜炎，等等，各种问题都可能出现。
Well, then that's the road to really rapid injury development or overuse injury, shin splints, pulled calves, plantar fasciitis, you name it.
对吧？
Right?
髂胫束综合征之类的，原因就是你给运动员安排了太多步数。
IT band issues, etcetera, etcetera, etcetera, because you're just putting a lot of steps on the athlete.
但如果你采用逆线性周期化模式，一开始就练高强度，那运动员在生理和代谢上可能会长时间处于高度紧张状态，如果没有足够的恢复和清除时间，很容易过载。
Now if you are adopting more of this reverse linear periodization model, starting off with high intensity, well, yeah, then physiologically, metabolically, they could be really wound up for a long time or go over the edge if they don't have the requisite kind of like buffering or clearance period to get all that out of their system.
我现在带高中队，已经用了三年逆线性周期化训练，越来越不敢在赛季初期安排太多跑量，就是为了控制风险——不是怕跑量不够，而是怕强度太高，因为我们连续两天练速度和速度耐力，中间隔一天休息，然后接着是有氧耐力训练，再是更长的有氧发展训练。
So it's hard because having ran a reverse linear periodization model now at the high school level for going on three years, I'm always doing less and less volume in the beginning of the season just to hedge my bets running volume, I should say, just to hedge my bets so that the intensity is not too intense because we're going back to back days of speed and speed endurance, then a a middle day day off, then a, you know, then a day of aerobic, endurance and then aerobic and then longer aerobic development work.
对吧？
Right?
所以我就这么安排的。
So that's how I kinda stack it.
但现在赛季初期，我会加入一些不同的训练循环。
But what I do early on the season now is I incorporate different circuits.
比如药球训练、跳箱训练，如果有条件的话，还会加入铁人有氧训练。
So medicine ball circuits, plyometric circuits, even iron cardio if I have that available.
这样能在不给身体机械系统造成太大负担的情况下，提升生理系统的能力，同时逐步完善动作模式。
I incorporate that as a way to work the physiological system and get that up to speed without having as much insult and embarrassment on the mechanical system as we're also co con co developing that out.
这是一种混合模式。
So it's this hybrid.
对吧？
Right?
那他们整个赛季都会继续做这些循环训练吗？
And will they continue to do, like, the circuits throughout the season?
当然会。
Of course.
但随着赛季推进，我们会逐步增加每天的波动训练量，因为他们变得更强了，体能更好了，线粒体功能也提升了，现在正同步在提升耐力储备。
But as we go throughout the season, we will elevate the amount of volume of flux work that we're doing on a daily basis because they're getting stronger, because they're getting more fit, because they've built high mitochondrial function and now are also concurrently building out the content.
两种方式都行，关键是你得清楚自己在做什么。
So either works, but you just gotta know what you're doing.
对。
Yeah.
就像因纽特人过去是靠大量我们所说的波动训练来提升耐力的。
I mean, it's the old, like, Iglooi built up endurance through lots of what we'll call flux.
不过他们用的是另一种方式。
Well, did it through a different manner.
两者都是为了刺激同样的适应，只是方法略有不同。
Both to kinda target that adaptation, just slightly different.
我觉得我们想表达的重点是，要知道什么时候该拿出这个训练工具。
And I think what we're getting at, and I think what is important here is, like, knowing when to pull that tool out of the toolbox.
我一直觉得，或者说我一直用‘管道堵塞’这个模型来理解——随着身体适应，我们有氧能力或运动表现的‘瓶颈’位置也会发生变化。
And, you know, one of the things I always thought is is or one of the things I always looked at it is I I call it the, like, kink in the pipe, you know, model, which is as we adapt this thing things, our kink in our pipe of, like, our ability or our aerobic ability or whatever to flow to get to a performance, shifts.
所以如果我们做很多，如果我带你离开，我说，嘿。
So if we do lots if I take you away and I say, hey.
做六个月只是轻松的跑步。
Do six months of just straight easy running.
我的普通有氧管道已经变得非常宽。
My general aerobic pipe has widened so much.
那里没有瓶颈。
There's no kink there.
就像水流一样顺畅。
Like, it's flowing.
但在下游的某个地方，管道变窄了，就会出现一个瓶颈，压力积聚在那里，这就成了限制我们表现的关键因素。
But somewhere downstream is it narrows, and there's gonna be, like, this kink where it's like, oh, we've got all this pressure built up, and this is our performance limiter.
对吧？
Right?
所以，随着我们的适应过程以及运动员不断成长和变化，我们训练适应的重点也会根据这个瓶颈的位置而调整。
And what we have to do is essentially as our adaptations and our athletes change and grow and all that stuff, where we attack that that that training adaptation shifts based on where the kink in the pipe is.
我觉得，当管道的瓶颈从整体有氧能力转向我所说的高强度有氧能力时，往往就出现在这种阈值中等强度的训练模式里。
And I think that's where I look at this kind of threshold moderate intensity model is often when the kink in the pipe shifts from, like, a general aerobic ability to, again, what I call high end aerobic ability.
从训练的角度来看，我觉得这个道理其实很简单：你可能在听的时候会想，好吧，史蒂夫，
And the way I like to think about this is is pretty simple from a workout standpoint is you might be listening and say, okay, Steve.
我们懂了，但听起来也太复杂了吧。
We get it, but that sounds really complicated.
你只需要对比一下不同强度的比赛或训练表现就行了。
All you have to do is compare either races or workouts across the spectrum.
对吧？
Right?
比如，让一个人做四组四分钟间歇，他的表现怎么样？
So if we stick someone in a four by four, how do they do?
对吧？
Right?
如果让一个人跑1500米，他的表现跟400米或800米相比怎么样？
If we stick someone in a 1,500, like, how does that compare to their 400 or 800?
如果让某人跑四英里或八英里的节奏跑，这通常跟他们的个人最好成绩相比怎么样？
If we have someone do a four mile tempo run or a eight mile tempo run, like, how does that generally compare to their PRs?
他们在哪些方面表现强，哪些方面弱？
Where is their strength or weakness on this?
如果我们让某人做一组训练，比如我说，嘿，
If we stick someone in a in a and we say, hey.
去跑四英里节奏跑，或者做四组一英里配速，每组间慢跑恢复90秒，你觉得他们哪一项更擅长或更能适应？
Do a four mile tempo run or I do four by mile with ninety seconds jog, what one are they better at or able to handle better?
所有这些都能帮你判断那个‘瓶颈’到底在哪。
And all of that gives you information on where that kink in the pipe is.
举个例子，什么时候该改用那种现代的高强度阈值训练模式呢？就是当他们的有氧基础已经相当扎实的时候。
So for instance, on that when do I start using more of a kind of modern intensity threshold model is when they're generally pretty good at their aerobic stuff.
对吧？
Right?
他们能跑很长的距离。
They can run a long ways.
他们的长跑其实并不难。
Their long run isn't, like, difficult.
在轻松或稳定的配速下，他们的呼吸挺自然的。
They breathe pretty good at easy to to kinda, like, steady paces.
但你一看他们的乳酸阈值或节奏跑，还有高强度有氧能力，就会发现，跟他们五公里或十公里的成绩、以及长跑表现相比，这些方面明显跟不上。
But then you look at their threshold or their tempos or their, like, you know, high end aerobic development, and it's not as good as you would think based on their kinda, whatever, mile five k time and their long run, you know, general aerobic ability.
这时候你就知道，问题出在这儿了。
And that's that's always the signal where it's like, oh, okay.
中间这一段就是瓶颈，是卡住他们的地方，得专门练一练。
We've got this middle area that this is the trap, the stopping point, and we need to develop it.
对。
Yeah.
而且说来也怪，这种情况往往特别两极分化。
And also too, it's funny because it's also very polarized.
要么刺激和训练量加得太快，要么就卡在原地太久。
Either we advance too quickly stimuli and, inputs or we stagnate for too long.
我的意思是，通常来说，我们安排训练时的思路是，大家应该有个概念，就是在训练课里，短距离间歇跑的成绩应该越来越快，不管是一周一次还是两周一次，只要练就得有进步。
And what I mean by that is typically, right, the paradigm in when we do workouts is you wanna people have this concept that I should be seeing faster times in workouts, you know, in very short intervals, whether it's weekly, biweekly, however often you do a workout.
对吧？
Right?
我们应该能看到一些可量化的提升，比如配速更快，或者在某个配速下能跑得更久。
Like, we should be seeing some measurable form of improvement that we tend to look at as either increase in pace or increase of duration of pace.
但另一方面，我们也常常陷入停滞，就像卡在了某个节点上，觉得也就这样了。
However, we also tend to stagnate versus, like, this idea of, like, alright.
我们会花三个月的时间打基础，在越野跑的休赛期进行轻松跑，而且我们就坚持这三个月，因为这是必须做的。
We're gonna do three months of base building, easy running in the off season for cross country, and we're just gonna keep it there for three months because that's what you gotta do.
对吧？
Right?
所以，再说一次，这种极化思维可能有点过于笼统了，现实中未必真会这样。
So, again, that's a little bit too, you know, in general polarized thinking, that might not be what's actually happening in the real world.
所以我参考了澳大利亚David Bishop实验室的研究，他在这方面做了很多工作，我之前也引用过，专门针对耐力型运动员的线粒体发育。
So I look to, like, the, work in David Bishop's, lab out of Australia who's done a lot of stuff, and I've cited before, on mitochondrial development specifically with endurance based athletes.
他们的研究发现，如果你只做单侧训练，也就是说负荷、训练量和强度都完全一样，其他什么都不变。
And what they find is aft if you just do, unilateral loading, so the same loading, same volume, same intensity, you don't change anything up.
举个例子，假设是六组一英里，配速按你15公里的成绩来，每组之间休息90秒。
Let's just say, for example, it's six by a mile at your 15 k pace with ninety seconds rest.
做同样的训练，同样的内容。
Do the same work same workout.
不要改变任何变量。
Don't change any variable.
一样。
Same.
一样。
Same.
一样。
Same.
这其实就是我们之前提过的“稳定进步”模式，也就是保持稳步提升，同时发展专项运动能力。
And that's kind of the bonder chuck paradigm we've talked about before, stable gains, sports form development.
到了第六次训练后，PGC-1α——也就是线粒体生物合成的那个所谓‘主开关’——就开始 plateau，开始适应了。
After the sixth session, p g one alpha, the, you know, quote unquote master switch for mitochondrial biogenesis, starts to plateau, starts to accommodate.
刺激的效果没那么强了。
The stimulus is not as great.
大概就是六次左右。
And it's around six.
对吧？
Right?
当你看邦达丘克的周期化模型时，会发现挺有意思，他其实就是说：好吧。
And it's interesting when you look at Bondarchuk's periodization model, what he did, right, is he just said, okay.
对于这些投掷运动员，我们每天两次，每次都用同样的负荷。
With these throwing athletes, we're gonna do the same load every day twice a day.
同样的重量，同样的动作，同样的举法，不管是做一般力量训练，还是抓举或挺举。
Same weight, same exercise, same lift, if you're doing general strength, right, with a snatch or a clean.
他从不改变任何变量，因为在那他看来，动作本身才是变量。
He never changed any of the variables because to him, right, the exercise was the variable.
从大脑的角度来看，我们做抓举或挺举时，60公斤和65公斤其实算是不同的动作。
And the exercise we know from a brain standpoint is a different exercise if I'm snatching or cleaning, you know, 60 kilos versus 65 kilos.
大脑会把它们解读为完全不同的刺激。
It's actually interpreted as different.
所以挺有意思的是，现在的科学证据表明，适应期大概需要六次训练才能形成，到了第十二次训练时，身体就完全适应并进入平台期了。
So now it's kinda cool that we actually have science here that shows, like, it takes six sessions for accommodation to set in, and by the twelfth session, it is total accommodation and plateau.
但接下来会发生什么呢？我们经常说，好吧。
But what happens, right, is we often say, alright.
我们会按这个配速跑六组一英里，中间这样恢复，然后下次我们就得调整刺激因素里的某一部分。
We're gonna do six by a mile at this pace with this recovery, and then next time we're gonna change some part of the stimulus.
好的。
Okay.
接下来我们可能改成跑七组一英里，或者还是六组一英里但把休息时间缩短到六十秒，又或者跑得更快点。
Now we're gonna do seven by a mile, or we're gonna do six by a mile with sixty seconds recovery, or we're gonna do the miles faster.
结果呢，并不是这样的。
And it's like, no.
不行。
No.
不行。
No.
在一小段时间里，别做任何改动，直到你把这种刺激、这种挑战或者这种压力完全榨干，然后再调整——不管是改变训练量、调整休息时间，还是加快节奏。
For a block a small block of time, just keep it all the same until you fully exploited that stimuli or that embarrassment or that insult, and then do the changeover, whether it's changing the volume of the workout, changing the recovery interval of the workout, or changing the pace of the workout.
这就是我的意思。
And that's what I mean.
我们必须想得更细致些，因为这方面的科学研究非常明确，也很有意思。
It's we have to think more nuanced because the science on it's pretty clear and pretty interesting.
我以前从来没读过这些文献，根本不会想到该这么去做。
And I never personally, without reading all this literature, would have thought that would have been the way to go.
但如果没有安娜·托尼·庞特拉丘克的运动员们长期实践这种块状周期训练、他称之为个体适应性周期模型、而我叫它稳定进步的实例，我可能也不会这么倾向这种做法——但事实就摆在这儿，几十年来一直如此，他可是史上最强的教练。
But if we didn't have the example historical example of the supreme dominance of Anna Tony Pontrachuk's athletes employing this kind of, like, block periodization or what he calls individual adaptive periodization model or what I call stable gains, I would not, you know, gravitate towards this as much, but it's there and it's there for decades of, I mean, he's the best coach in the world ever.
这事儿就这么定了，你知道的。
Like, it's just end of story, you know?
话说回来，现在我们终于明白为什么这招管用了。
I mean and but now it's funny because we know why it worked.
是的。
Yeah.
这确实挺有意思的。
It's it's it's interesting.
对吧？
Right?
太引人入胜了。
Oh, super, super fascinating.
对。
Yeah.
我也不太说得清。
It's I don't know.
整个机制都特别让人着迷。
It's it's all fascinating on how this works.
还有，我觉得我们很容易被那种必须看到进步的念头吸引住。
And, you know, the other thing on this is I think we do I think it's like we get seduced into the need to see progress.
对吧？
Right?
于是训练就变成了为了证明自己，而不是去适应调整。
So training becomes about proving instead of adapting.
所以这个想法其实就处在中间的那个临界区域。
So so the idea is and and this is actually in that kind of middle threshold zone.
这可能是你最危险的做法之一——每次都试图跑得更快或更久。
This is probably one of the most dangerous things you could do, which is try to run that faster or longer every single time.
因为你知道，这种现象在阈值训练中特别明显：如果我们一味地逼自己、逼自己，最后其实已经改变了训练的刺激本质。
Because, you know, I think it shows up very clearly in the threshold work because if we keep pushing, keep pushing, eventually what we've done is we've changed the stimulus.
对吧？
Right?
这也就是为什么我当年带高中生的时候，慢慢意识到这个问题的。
And this is where you know, this is why when I was coaching high school kids, I realized this problem.
我很快就决定好了，行吧。
And what I quickly did is I said, okay.
那时候还没人戴GPS手表呢。
You know, this was back before everyone had GPS watches.
但我们去的那个公园树很多，路弯弯曲曲的。
But even then, we went to this park that was very wooded and had all these twists and turns.
就算你戴了GPS手表，也基本没用。
So even if you wore a GPS watch, it was pretty much useless.
我说，今天你们的目标是保持这个强度跑满二十分钟。
And what we did is I said, you know, today, you're trying to get in twenty minutes at this effort.
怎么分段都行，随便你。
You can split it up however you want it.
想跑五个五分钟，或者十个五分钟，十二分钟加八分钟，都行，我不在意。
You know, aft if you wanna go five five five, if you wanna go ten five five, if you wanna go twelve eight, like, I don't care.
但我们重点不是速度，是强度，我就想让大家把注意力放在这上面。
But we're trying to run this effort, again, effort, not pace, and I want and we're just putting that emphasis there.
这样一来，我们就不再想，‘今天得跑四英里的阈值跑’了。
And what that did is it took us out of, oh, we've got a four mile threshold today.
上次我跑了二十二分钟。
Last time I ran twenty two minutes.
这次我想跑二十一分四十五秒，或者随便你怎么算。
This time I wanna run twenty one forty five or whatever whatever have you.
我不再说，‘嘿，’
And instead, I'm not saying, hey.
别老盯着数字看。
Never do anything measured.
我们通常的做法是，有这么一条五英里的环形路线，我们就把它当作阈值跑或者节奏跑来用。
But what you wanna do and often, this is what we would do is we had this, again, this five mile loop, is we might run that five mile loop as our threshold or our tempo or what have you.
但之后我们会停一个月，甚至一个半月，不再以阈值强度去跑这条五英里路线。
But then we would go away from it and not run that five mile loop hard, like threshold, whatever hard, for a month or a month and a half.
明白吗？
Right?
因为你真正想做的是摆脱这种状态，这样才能获得那些稳定的适应性变化，而不是人为压低配速来证明自己有多强。
Because what you're trying to do is get away from that so you can, again, get some of those stable adaptations where you're not artificially forcing the pace down to prove that you are fit.
是的。
Yeah.
这就像慢炖和微波加热的区别。
It's it's mic it's, you know, it's slow cooking versus microwaving.
对吧？
Right?
我觉得我们现在所处的文化，比以往任何时候都更像微波文化，总想立刻看到成效、马上进步。
And I feel like we, more than ever, live in a microwave culture where we wanna see instant offense, instant improvement.
但事实就是这样。
But that's it.
如果把这些道理应用到跑步上，具体会意味着什么？
Like, if we translate all this into running terms, what would that mean?
我举个最简单的例子吧。
I would say it'd be let's just use a very simple example here.
我们的目标其实是提升线粒体的整体效率，包括数量和功能。
We're the goal is is, like, to improve kinda say that global mitochondria efficacy, both of content and function.
你可以试着做一次四英里的节奏跑。
You would wanna do something along the lines of, let's just say, a four mile tempo.
但那种以成绩为导向的训练思路会说，每周都要跑四英里节奏跑，而且每周都要更快一点。
Now the, you know, performance oriented training mindset is saying we wanna do the four mile tempo every week, and every week we wanna go faster.
反正就是这么个意思。
So, you know, whatever.
二十二分钟、二十一分三十、二十一分什么的，就这么一直追着跑。
Twenty two minutes, twenty one thirty, twenty one blah blah blah.
而这种注重稳定的训练理念则认为，我们就跑四英里节奏跑。
The the kind of stabilization model mindset here is saying, we're gonna do a four mile tempo.
一开始用二十二分钟跑，之后每次练都保持在这个速度，连续练上一段时间。
We're gonna start off at 22, and we're gonna do it at 22 every single time we visit it for a a block.
目标不是非要跑得比二十二分钟更快，四英里节奏跑就保持在这个速度就行。
And the goal is not to ever run faster than, say, 22, you know, minutes for the four mile tempo.
目标是让跑完二十二分钟变得特别轻松。
The goal is to make twenty two minutes feel freaking so easy.
那时候你倒着跑都能搞定。
You could do it running backwards.
这才是真正的适应。
That is adaptation.
这才是稳定性的体现。
That is stabilization.
很多人不喜欢这种方式，但这就是我们说的渐进模式，稳扎稳打。
And a lot of people don't like this, but that's actually what we call the step model, imperialization.
就是那种持续训练，一遍又一遍重复同样的内容。
Like, you see it where it's like it's constant training, the idea where it's the same thing over and over and over again.
对吧？
Right?
然后当你让进步真正稳下来之后，才会突然跃升到下一个层级。
And then there's this big whoop leap to the the next level coming out of that that model because we allowed the gains to get really stable.
我们允许了这种让人尴尬的场面，因为前两次跑的时候，身体肯定会说：天哪。
We allowed that in insulting embarrassing event because the first two times you run it, your body's gonna be like, woah.
这太难了。
This is hard.
但到第六次或第七次，身体就会说：哦，没事。
But then, like, by the sixth or seventh time, your body's gonna like, yep.
没什么大不了的。
Not a big deal.
我今天真锻炼了吗？
Did I even work out today?
我不确定。
I don't know.
我感觉自己白请了个健身教练。
I feel like I wasted a workout coach.
挺好。
Great.
该换一换了。
Time to change over.
该试试新东西了。
Time to do something new.
该加点新的运动或活动了。
Time to inject a new exercise or activity.
所以这里我们又能看到其中的微妙之处，借助科学就能明白，每种方式都有它的价值。
So that's where again we can see the nuance here and use the science to understand there's a lot of value in each.
但如果你总是、总是、总是追求突破，一心只想在训练中提升表现，那确实，你最后会偏向那种纯粹的极化训练模式——因为那才是唯一能长期坚持的路。
But if you're always, always, always pressing, always, always looking for performance improvements in practice, then, yeah, the highly pure pure polarized model of tens and twos, you're gonna gravitate towards that because that's the only sustainable route for that.
对吧？
Right?
但如果你对波动训练和双阈值有更深的理解，知道不是每次训练都得拼尽全力，像九十年代我们那样瞎练。
But if you have the sophistication over flux training double thresholds and you understand it's not about rocking and rolling every time out the gates like, you know, we used to do in the nineties.
然后你就会说，哥们儿。
And you say, hey, man.
这其实讲的是管理。
It's about it's about management.
这讲的是心态的稳定。
It's about composure.
关键是，你能把这个做得看起来有多轻松？
It's about, like, how easy can you make this look?
你的身体觉得有多轻松？
How easy does your body interpret it?
当它变得特别轻松的时候，那就是信号了。
And then once it's, like, so freaking easy, that's the signal.
这个信号比教练随便在周期表上标的一个日期更关键。
That's the cue rather than, like, some arbitrary date coach wrote on this periodization calendar.
这才是该调整或升级的真正标志。
That's the cue for the next changeover or bump up.
那样的话，整个局面就不一样了。
Then, you know, it's a whole another world.
是的
Yeah.
对
Yeah.
完全正确
Absolutely.
我的意思是，这其实核心就在于理解。
I mean, that's that's kinda what it what it's all about is, like, understanding.
对吧？
Right?
没错
Yeah.
理解了，就是说。
Under understanding, like, hey.
你手头有的工具，别以为我们在这档播客里想让大家做的，是摆脱那种认为训练只有一种最佳方式或方法的念头，其实根本没有这种东西。
The tools you have at your disposal and not just thinking what we're trying to get people to do on this podcast is to get away from thinking, like, there's one optimal way or method or methodology to train, and there's not.
不同阶段其实需要搭配不同的方法。
There's a there's a variety of different ones that you sometimes need to apply at different periods of time.
对。
Yeah.
举个高中训练的例子吧。
I mean, it's like for a good example of the inside the the high school thread.
对吧？
Right?
整个赛季我用的训练内容，包括动作和手段，都非常简单基础。
My workout exercise training package or my, you know, training means, the exercises I use, for the whole season, it's very simple and very rudimentary.
我们有100米训练，就是拐弯慢跑、直道加速，老一辈这么叫的。
We have the 100 meter drill, right, which is jog the turns, drive the straights as the old timers would call.
还有200米训练，类似普雷方丹那种三十加四十的节奏。
We have the 200 meter drill, which is like the prefontaine thirty forty thing.
再就是400米训练，像弗兰克·施科拉、亨利·罗诺克那种——跑完一整圈，然后站着慢慢走恢复，恢复时间短到几乎无缝衔接。
And then we have the 400 meter drill, which is like the Frank Scholar, Henry Roanoke, like, run fast for one lap and then standing walking recovery for razor on razor thin.
对吧？
Right?
那我们现在在做什么？
So what are we doing?
我们每周都做这个。
We do that every week.
每周我们都做100米、20米和400米的训练。
Every week, we do the 100 meter drill, the 20 meter drill, 400 meter drill.
只要不是比赛周，基本上都在同一天进行。
And as long as it's not a meet week, it's pretty much on the same day.
但在不同的训练阶段，我们刚结束适应阶段，那时候只是让大家熟悉整个赛季要用到的各种训练方法。
But in the different blocks of training, right, we just got done with the familiarization block, which is we're just familiarizing ourselves with all these different training means that we're gonna be exploiting for the entire season.
现在我们进入基础阶段了，没错。
Now we're in the foundation block where now okay.
现在我们不再只是关注配速或努力程度，而是转向我所说的‘配速意识’。
Now we actually go away from just being only pace or effort oriented and effort focused to being what I call pace aware.
我们还没在专门研究配速。
We're still not studying the pace.
我们只是对配速保持敏感。
We're just being pace aware.
我们还在研究发力强度。
We're studying the effort still.
但他们所有训练都会在相同的强度阈值和间歇恢复下进行。
But they're gonna run all these things at the same same threshold of intensity and recovery on the reps interval.
比如，男生的400米训练，配速不能慢于78，也不能快于80，中间休息40秒。
So, like, for example, the guys, it's no slower than 78, no faster than 80 for their 400 meter drill on forty seconds recovery.
女生的400米训练，配速不能快于95，也不能慢于92，中间休息45秒。
For ladies, it's no faster than 95, no slower than 92 for their, 400 meter drill rep and on forty five seconds recovery.
整个训练过程中，他们一共要跑12组。
And they do 12 laps throughout the course of a workout.
我现在把这种训练方式叫做‘切片处理’，就是说——
I right now, we're in what I call slice and dice mode where it's like, hey.
我们可以分三组完成十二圈。
We can do 12 laps in threes.
前半段可以四圈或五圈一组，后半段始终两圈一组地安排。
We can do 12 laps in the first part being fours or fives, and then slice and dice always in packages of twos.
但我们始终目标是完成十二圈。
But we're always trying to hit 12 laps.
这就是我们的目标。
That's the goal.
十二圈。
12 laps.
对吧？
Right?
整个赛季下来，第一个适应目标是让他们能连续跑更多圈，而不需要中途休息。
And then over the course of the season, the first line of adaptation is the ability for them to string together more laps without the need for a break.
因为他们会自我调节。
Because they they autoregulate.
他们自己判断。
They self identify.
他们会说，教练，我需要休息一下，就是那种训练组之间的长时间休息。
They go, coach, I need to take a a long what we we call the long break, and that's just basically, like, rest in between sets.
对吧？
Right?
所以他们会自己调整每组的次数。
So they they autoregulate their set, amount.
我通常会提醒大家：嘿，各位。
I'll usually anchor and say, hey, guys.
第一组我们先做四圈。
The first set, we're gonna go, you know, in fours.
第一组就是四圈。
So the first set's gonna be four laps.
从那之后，你得凑够十二圈。
And then from there, you gotta get in 12.
你怎么安排都行。
You can slice and dice however you want.
不过通常情况下，因为他们都跑一样的速度，彼此之间就会形成一种积极的带动作用。
Typically, what ends up happening, though, right, is they kind of all have positive peer pressure since they're all running the same pace.
我的小组一般就八到十二个人。
You know, my group's only about eight to 12.
但大家都跑同样的速度，互相督促，各自负责。
But, they're all running the same pace, all holding yourself accountable.
他们就是跟着朋友怎么跑，自己也就怎么跑。
They're just doing what their friends do.
对吧？
Right?
但我们每次都坚持跑满12圈，这已经是连续四周了，每次都是四米训练，跑12圈，保持这个配速和恢复间隔。
But we always get in 12, and this has been now four weeks in a row of of, you know, four meter drill, getting 12 laps and at these paces with these recovery intervals.
现在我们开始看到，他们自己就能调整节奏了，心里有数了。
And now what we're starting to see is them auto regulating going, alright.
我们接下来要连续跑六组、四组，还有两组，以前根本不可能做到。
We're gonna go six in a row, four in a row, and, like, two in a row, which was impossible.
根本没法想象。
Like like, there was no way.
第一次做三组连跑的时候，场面简直像炸了锅一样。
Like, the first time we did, I we did the first, you know, running of the first set three in a row, and it just looked like a bomb dropped.
你懂的，情况特别糟。
Like, there's so you know?
然后我就跟大家说，好了，各位。
And then it was just like, alright, guys.
剩下的训练，我们就改成两组连跑。
Now we'll do two in a row for the rest of the workout.
明白吧？
Right?
后来慢慢地，大家开始能多跑一点了，耐力也慢慢上来了。
And then it started just to creep and that extension started to come in.
耐力也开始上来了。
That endurance started to come in.
当他们能连续完成六次，做两组六次，而且保持整体配速时，那就是转折点。
And when they get to a space where they can do six in a row two sets of six in a row, right, at the paces altogether, that's the change.
这时候我就要调整了。
That's when I change it up.
这时候我会把间歇配速加快，或者——抱歉——把单次动作的配速加快，或者缩短恢复时间。
That's when I either make the interval pace faster or where I'll make the recovery, excuse me, where I make the rep pace faster or make the recovery interval shorter.
但这就是我要达到的临界点。
But that's where I'm that's the threshold I'm looking to get to.
太棒了。
Love it.
我觉得这很有道理。
I think that's I mean, I think that makes a lot of sense to me.
对。
Yeah.
但你一看，从创意角度来看，好像就是这么回事。
It but it you look at it, and it's just it looks like you might from a creativity standpoint.
对吧？
Right?
每周五的训练内容都是一模一样的，不管怎样。
Because the workout is the same workout every Friday no matter what.
是的。
Yeah.
没错。
Yeah.
在建筑行业，别人一看就会觉得，乔恩这是在敷衍了事。
In construction, you go, oh, Jon's just mailing it in.
其实不是。
And it's like, no.
根本不是。
No.
不是这样的。
No.
我是在建立一种一致性，让人感到可靠和稳定，这样才能达成目标。
I'm I'm creating consistency, which creates dependability and stability so that we can get there.
你知道吗？
And you know what?
最棒的是，这招真的管用。
The cool thing is is it works.
真的，真的特别有效。
It really, really works.
就说去年吧，我带的那所高中，三个选手，男女都有，比如那个在州赛拿到第四名的男生，赛前成绩是全州第一，可惜比赛当天没顶住压力。
I mean, it worked last year with my top high school, three k, male and female athlete, like, you know, the the guy who got fourth in the state, going in, unfortunately, with the top ranked time, but, you know, just didn't have the gumption on race day.
而那个女生呢，一路领先，顶着冰雹冲过终点，直接拿了州冠军。
And the girl won state just running away from step one in driving a hailstorm.
那时候我就觉得，这真是我一辈子都会记得的难忘回忆。
I was just like, you know, it was just it was such a fun memory I'll always have my whole life.
那会儿都快五月底了，不知怎么的，海沃德田径场居然下起了冰雹。
Like, it was like late May, for some reason, we had hail at Hayward Field.
她看着我，问：教练，我该怎么办？
And, you know, she looks at me and she goes, coach, what should I do?
我就说：别管那么多，从起跑线就开始冲。
I go, oh, just take it out from step one.
直接跑就是了。
Just go.
别人都没问题。
Everyone else is good.
我说，根本没有什么坏天气，只有不够硬的人。
Like, this is I go, there's no such thing as bad weather, only soft people.
对吧？
Right?
我说，那些怕冷怕累的，都是软脚虾。
I go, they're all softies.
直接上吧。
Just go.
她真给劲儿，兄弟。
And she nailed it, man.
她脸上那种自信，从第一步就开始全力冲刺，那种感觉，这才是真正的关键。
And, like, the look on her face to being able to have that confidence and ability to go from step one and just crank, I mean, that's what it's all about.
我们做这一切，就是为了这个。
That's why we do it.
太棒了。
Love it.
太棒了。
Love it.
所以说，就是这样。
So there you go.
我觉得这个故事收尾正好，别指望有什么神奇的秘诀。
I think that's a good story to end on is, you know, give yourself there is no magic solution.
根本没有什么神奇的训练模式。
There is no magic training paradigm.
你要让自己掌握多种方法，这样才能根据你所带运动员的具体情况灵活应用。
Give yourself ability to use a variety of them so that you can apply it in the situation that, where it will benefit the athletes you're working with.
没错。
Right.
主动去获取信息，尤其是我要反复强调这一点。
Seek out the information and seek out especially, I cannot tell you time and time again.
我们总是在为教育付费，不管是花钱、花时间，还是靠经验。
We always pay for education, whether with this money, time, or experience.
你所谓的经验，其实很多时候就是失败积累出来的。
What is you know, what's called experience was really just failure.
我们确实经常免费分享很多内容，特别是这个播客里，我们也很乐意这么做。
And, you know, we give a lot away for free, especially on this podcast, and we love doing it.
但我们还是推出了付费教育平台，因为说实话，你通过这个平台省下的买书钱、找书时间、读书时间，还有Steve和我在学者计划里投入的内容，以及俱乐部聊天里的价值，每天一美元都值回票价。
But we made the the, you know, the pay for education platform available because, like, honestly, the amount you'll save on books and time finding those books or reading those books and what Steve and I put in the Scholar Program or just being in the chat in the clubhouse, it's it's worth its weight in gold of a dollar a day.
这一点怎么强调都不为过。
Cannot cannot cannot emphasize that a month.
没错。
Absolutely.
如果你还没看过，不妨去了解一下。
You know, check it out if you haven't yet.
我不知道你平时怎么做，但真正学习的地方就在这里。
I don't know what you're doing, but that's that's where you're learn.
所以去看看吧，好了，下次再见，继续指导，继续尝试，继续创新。
So check it out and, yeah, until next time, keep coaching, keep experimenting and, keep innovating.
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