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体系化基础训练,POWER MIX 创始人张剑访谈(上)

任何运动的训练都分为与运动特点直接相关的专项训练和身体基础能力的基础训练。Power Mix 的创始人张剑就设计了这样一套训练功能体系。既能做为运动人群,爱好者的基础训练部分,又能满足普通人的减脂,塑性需要。做为曾经的田径运动员,张剑在访谈中系统的讲述的训练理念,对所有人都有所帮助。

powermixvincent

燃烧君:我之前看了一些关于POWER MIX的介绍。但是概念的东西太多了,能不能详细讲讲它的训练理念到底是什么?

张剑:我觉得POWER MIX的训练首先要做到全身性。人的日常生活的动作没有孤立的,包括跑步,打球都是全身性的运动。很少有只用腿,不用手或是只用四肢不用躯干的动作。所以在训练中我们也要进行全身性训练,这样就更贴近日常的动作。而且全身性的训练强调对核心的训练。这个核心不光是腹部,背部。广义上应该是除去四肢的整个躯干部分。

其次是间歇性训练。说到间歇性很多人就会想到跑步的间歇训练,提高心肺能力。但是我指的间歇性训练是针对健身的减脂,塑性的为目的的训练。训练时候高强度和低强度穿插。

这样训练有一个好处就是处于第二和第三个供能区间。乳酸代谢和有氧代谢这两个区域的训练。在这个区间训练对脂肪和碳水的代谢就会比较快。

燃烧君:那是不是可以理解为先是高强度的训练产生巨大消耗,同时造成乳酸堆积,然后再通过低强度的训练,通过有氧将乳酸代谢掉呢?

张剑:这2个训练并不是绝对分开的。在强度达到70%这样一个情况时既有乳酸的堆积,也有代谢。只是不同强度代谢的速度不同。如果代谢速度比产生速度慢就会造成乳酸堆积,人也不是很舒服。

安排低强度的训练,代谢速度会快于产生速度,这样人会觉得舒适性好一些。如果一直都是高强度人会非常疲倦。但是如果间歇性的,训练完了人会觉得很舒服。虽然累,但是不会有非常强的乳酸堆积的感觉。

燃烧君:相当于达到了健身的目的,但是也不是虐到动不了的状态。

张剑:是这样的。我们传统观念里认为越累越好。但是越累会有一个副产物就是很难恢复。包括进行的间歇跑,跑10组,20组的间歇。的确是强度非常大。但身体能不能接受,第二天的恢复是什么样的,为了恢复做了哪些。这些是要被关注的。如果恢复不了,还上这么大训练量,累积下来就会受伤。

包括POWER MIX我都不建议每天都练,中间最好有个24小时充分的休息。

第三个POWER MIX的着眼点就在于功能性训练。这个体系的功能性训练以六个动作为基础。蹲,弓步,推,拉,旋转,身体屈伸这六个动作。设计动作的时候把这六个功能性动作做为元素搭配组合。目的是训练不同的运动平面,不同的运动方向,加速减速。让整个训练围绕人体的大肌肉群形成立体性的锻炼。这些训练还是跟生活相关的。

通过这些几个特点达到减脂塑性的目的,还有对重点部位肌肉的强化。现在POWER MIX在很多健身房和俱乐部推广,更多的是需要进行产品化。俱乐部可以使用这个产品。

燃烧君:你帮健身房和俱乐部把训练内容整合成一个体系了。做成了一个完整的东西,不需要各种分支,直接拿到就能进行训练了。

张剑:对的,我就想做成一个系统。
现在健身房里的课程分成两类,一类是团体课程,比如莱美,尊巴?;褂幸焕嗍且欢砸坏乃浇炭纬?。
而POWER MIX要做成一种介于这之间的小团体私教课程。比如4,5个人组成一次训练。这样能给俱乐部,会员和教练都带来额外的收益。

燃烧君:确实,现在感觉这些年,健身房和俱乐部的训练理念没什么改变。要不就是包含在年卡里的免费操课,得到的指导非常少。要不就是价格昂贵的私教,而且很多私教只让你练器械,做多少次推胸,多少次平举,再跑跑跑步机热身一下,也会觉得非常无聊。你觉得POWER MIX有什么不同么?

张剑:POWER MIX帮教练设计了训练模版,但是在这个模版之外设计了很丰富的变化。比如说蹲就设计了很多变化,教练能根据会员的需求来选择。

燃烧君:相当于你设计好了教参,让教练根据学生的程度进行教授。

张剑:这样一个训练合理性,科学性已经帮教练配置好了。
虽然把模式固定了,但是实际训练时候还是有很多变量的。比如蹲,可以调整时间,可以调整负载,还可以半蹲,提脚跟,小跳。蹲的宽度不同也会不同。这些变量加进去就能适合不同的人群了。而且还能配合各种器械,比如TRX(一种悬吊训练工具) BOSU(半球训练工具)这样有能力的教练又有发挥。

燃烧君:这个提纲和骨架是你建立的。

张剑:这样我可以根据用户需求设计不同的训练模版。比如跑步,可以选择很多与跑步有关的动作,组成一套完整的训练。载体和变化非常多。

燃烧君:但是都是在应用你之前提到的全身性,间歇性和功能性的训练理念。

张剑:对,这个结合还有就是力量与心肺的结合。

访谈人物简介:

张剑(Vincent) 曾是专业田径运动员,10多年健身培训经验,Nike Master Trainer (训练导师) , POWER MIX 功能训练体系创始人。

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