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体系化基础训练,POWER MIX 创始人张剑访谈(下)

POWER MIX的编排规则对日常的交叉训练有什么启示呢?耐力运动员是否也可以考虑短时间间歇式的训练来提高自己的力量和心肺呢?看张剑关于间歇训练编排的分享。

powermix

燃烧君:一般POWER MIX的训练是怎么规划的?

张剑:在时间上控制在1小时,热身10分钟,放松在10-15分钟。而真正的训练在30分钟。时间太长也太疲劳了。

燃烧君:在这个30分钟的训练时间中怎么划分呢?

张剑:我一般是安排间歇性的时间,比如30秒,45秒,60秒。
比如做60秒上肢,60秒下肢,60秒核心,60秒心肺。这样组成一个循环。在30分钟的训练时间内安排几个循环??梢缘髡鞯拇涡?,还可以调整每个动作的时间。

燃烧君:那30分钟安排几个循环?

张剑:如果一个循环是2分钟的话,30分钟会做10-12个循环。

燃烧君:还是根据总时间来,再根据编排控制组数?

张剑:是的,控制了总时间相当于就控制了强度。

燃烧君:我们日常也看到很多训练方面的培训,比如莱美,TRX等等,这些和POWER MIX是什么关系呢,或者说有什么区别?

张剑:莱美也是一个训练体系,但是以团操为主。但是有不同的杠铃,搏击等产品。在国外莱美也有私教课程。

燃烧君:你觉得它的训练理念和面向的训练人群会不会有差异呢?

张剑:莱美的产品非常丰富。根据每个会员的情况可以组合订制。但是主要是规划,课程设计相对比较固定。这样比较符合会员的需求。多长时间,怎么训练达到具体效果,不会考量里边的动作原理。
POWER MIX也是一种产品,现在也是向俱乐部进行推广。载体不同,编排形式会不同。而且是种小团体的模式。

燃烧君:你觉得哪些人群适合练POWER MIX呢?

张剑:主要目标人群就是塑性减脂,需要重点部位塑性的人群。

燃烧君:POWER MIX分等级么?

张剑:不分,教练根据训练者的能力和需求进行强度和动作编排方面的调整。

燃烧君:你是怎么想到要创立POWER MIX的呢?

张剑:有2点触动我设计POWER MIX这个训练体系。首先,我原来一直做团操教练,后来也做私教。包括参与了一些NTC的编排。我觉得完全可以把团体和私教结合,成为一种小团体的训练模式。我觉得这也是我的优势,既能做团体也能做私教。

其次,间歇训练基本都是力量和心肺进行结合。是抗阻力训练和心血管系统训练结合。即使肌肉的力量也是肌肉的耐力。我觉得是一个趋势。我原来做踏板方面的训练,后来做莱美方面的培训,这刚好是力量和心肺的结合。再结合过往对训练编排的经验。
踏板对心肺强度的控制很容易掌握,而且是大部分俱乐部都有的器材??梢灾匦抡?。

燃烧君:那是不是可以理解为,那些哑铃,器械的东西都是力量部分,而团操又主要是有氧。你想做个培训既包括力量又包括有氧?

张剑:是这样的。因为大部分健身者,不需要那么大的肌肉群,也不需要做非常高强度的有氧。但是这2部分又是不可缺少的。
现在很多健身训练中舞蹈类的东西过多,很多人也需要一些强度。

燃烧君:你觉得马拉松,越野跑和铁人三项这些耐力训练的人群可以练POWER MIX么?

张剑:我觉得是提供一种交叉训练方式。每个运动有自身特点,所以会有专项训练。但是关于整体性,核心等方面的东西是每种运动都必须的。POWER MIX能帮他保持状态,

燃烧君:POWER MIX能带来哪些好处?

张剑:丰富了训练的形式,而且几个人在一起肯定更有意思可以相互激励。

同时可以补强很多耐力爱好者忽略的地方。比如深层核心的训练。

燃烧君:确实,很多耐力运动爱好者更关注训练量和时间,而忽略了动作的效率和准确性。

张剑:对的,比如对一些跑者,POWER MIX就能提供更多的伸展,拉伸,放松。我觉得这是非常重要的东西。提供了更多的训练类型。

燃烧君:今后POWER MIX的发展方向呢?

张剑:目前主要是设计产品,将产品丰富起来。后边会根据市场需求考虑到和其他项目的嫁接。

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