It's time, man, you know?

是時候了，夥計，你知道嗎？

♪♪

♪♪

Gonna get the whole world hot, man.

會讓整個世界都熱起來的，夥計。

Let them feel these side effects.

讓他們感受到這些副作用。

Damn, son, where'd you find this?

該死的，孩子，你從哪兒找到這個的？

-♪♪

-♪♪

All right, this whole water bag thing's getting out of hand.

好了，水袋的事已經失控了

All jokes aside, let's dive into water bags.

玩笑歸玩笑，我們還是來談談水袋吧。

Why are they gaining so much popularity?

它們為何如此受歡迎？

You may be asking yourself, hey, Summers, I noticed you guys have water bags there at your facility.

你可能會問自己，嘿，薩默斯，我注意到你們設施裡有水袋。

What do they actually do?

他們究竟在做什麼？

When we're looking in terms of what we call hypertrophy, which is size getting bigger, it's a big red X.

當我們從所謂的 "肥大 "角度來看，也就是體型變大時，這就是一個大大的 "紅 X"。

Why? Because there is basically four key principles to building hypertrophy or gaining size.

為什麼？因為肥大或增大體型基本上有四個關鍵原則。

The first key principle is what we call progressive overload.

第一個關鍵原則就是我們所說的漸進超負荷。

That is increasing the weight on the bar or the reps that you're doing on the bar or any particular exercise throughout a program.

這就是在整個計劃中增加槓鈴的重量、槓鈴的次數或任何特定的練習。

A lot of these water bags stay the same weight, so they're very hard to progressively overload, you know, over the course of a program.

很多水袋的重量都是一樣的，所以在訓練過程中很難逐漸超負荷。

Number two would be volume.

其次是容量。

So you want to stick to the eight to 12 rep ranges when you're looking to build hypertrophy.

是以，當你想鍛鍊肥厚肌肉時，應堅持 8 到 12 次的訓練。

If you were to do that with one of these light water bags, you're not nearly gonna get enough of the third key principle, which is intensity, because we want to be at eight to 12 reps on volume to build size, but this intensity has to be from 60 to 75% of your one rep max.

如果你用這些輕型水袋來做這個動作，你幾乎無法獲得足夠的第三個關鍵原則，那就是強度，因為我們希望以 8 到 12 次的運動量來塑造體型，但這個強度必須是你單次最大運動量的 60% 到 75%。

Again, it all depends on what exercise that you're doing, but for instance, if you're doing a squat with a 20-pound water bag, odds are you can lift a whole lot more than 20 pounds, so that 20 pounds on the intensity is gonna be nowhere near your 60 to 75% of your one rep max, so you're hitting it for eight to 12 reps, being completely under-stimulated, so you're not gonna be able to gain any hypertrophy there.

再次強調，這完全取決於你在做什麼運動，但舉個例子，如果你用 20 磅的水袋做深蹲，你能舉起的重量很可能遠遠超過 20 磅，所以 20 磅的強度遠遠達不到你最大單次運動量的 60% 到 75%，所以你只能做 8 到 12 次，完全沒有受到足夠的刺激，所以你不可能獲得任何肥大。

Then number four, the four key principle, you're gonna be able to get away with this during water bag training, but like I said, you're not gonna get the intent or the volume that you need to build hypertrophy, and that's just range of motion.

第四，四項關鍵原則，你可以在水袋訓練中做到這一點，但就像我說的，你不可能達到鍛鍊肥大所需的意圖或運動量，這只是運動範圍的問題。

So full range of motion, stretching that muscle, contracting it, that's how you build that hypertrophy.

是以，全範圍運動、拉伸肌肉、收縮肌肉，這就是形成肥大的方法。

The intent at 60 to 75% of your one rep max for eight to 12 reps at deep ranges of motion, that's how you build hypertrophy.

以最大單次運動量的 60% 到 75% 為目標，做 8 到 12 次深幅度運動，這樣才能達到肥大的目的。

Water bags aren't gonna get it done for you.

水袋可幫不了你。

Next is strength.

其次是力量。

There's another red X here because water bags are not gonna help you build strength adaptation.

這裡還有一個紅色的 "X"，因為水袋並不能幫助你增強力量適應能力。

Why?

為什麼？

Because the key principles of strength are almost like hypertrophy, right?

因為力量的關鍵原理與肥大差不多，對嗎？

The progressive overload, the intensity volume.

漸進超負荷，強度量。

However, with strength, the volume decreases while the intensity goes up.

然而，隨著強度的增加，運動量會減少，而強度會增加。

So you are very less likely to build strength even in hypertrophy because these water bags are massively underloaded.

是以，即使是在肥大的情況下，你也很難增強力量，因為這些水袋的負荷嚴重不足。

So then number four is going to be your periodization.

是以，第四個問題就是要進行週期性訓練。

That's another big problem with these water bags.

這是這些水袋的另一個大問題。

They're very hard to periodize and progressively overload throughout an off season or throughout an entire year just because they are so light and the heaviest ones only get 40 or so pounds.

在整個休賽期或一整年中，都很難對它們進行週期性訓練和逐步超負荷訓練，因為它們太輕了，最重的也只有 40 磅左右。

So if you're trying to back squat, build a strength adaptation in a back squat, you're not gonna get much out of it if the water bag's only 40 pounds.

是以，如果你想後蹲，在後蹲中增強力量，如果水袋只有 40 磅，你就不會有太大的收穫。

Now what about force or force output?

那麼，力或力輸出呢？

Are water bags gonna get it done?

水袋能搞定嗎？

No, they are not.

不，它們不是。

Why?

為什麼？

Because water bags are unstable.

因為水袋不穩定。

They create an unstable atmosphere as you're moving them around.

當你移動它們時，它們會造成不穩定的氣氛。

That is the entire goal of the water bag is to create instability and your body has to try to stabilize it.

這就是水袋的全部目的，即製造不穩定性，而你的身體必須設法穩定它。

So why this does not build force is because there's something called the force stability paradox.

是以，這並不能形成力量，因為有一種東西叫做 "力量穩定性悖論"。

So that means you cannot create max force while being unstable.

也就是說，在不穩定的情況下，你無法產生最大的力。

So the water bags create an unstable atmosphere.

是以，水袋會造成不穩定的氣氛。

There's no way you could possibly create max force.

你不可能創造出最大的力量。

What we're gonna do is we're gonna put it to the test right now with our guide juice.

我們現在要做的，就是用我們的引導果汁對它進行測試。

So the way we're gonna put this to the test is we're gonna do a hop test on our force plate.

是以，我們要測試的方法是在受力板上進行跳躍測試。

So this is gonna tell us everything.

所以這能告訴我們一切

Amount of force output juice is gonna put into it.

果汁的輸出力大小。

So we have a water bag that is 10 pounds and we have a regular 10 pound med ball that is dense all the way through.

是以，我們有一個 10 磅重的水袋，還有一個 10 磅重的普通 med ball，它的密度很高。

So we're gonna have him do the hop test with the water ball to see his force output and his reactive strength index.

所以我們要讓他用水球做跳躍測試，看看他的力量輸出和反應力量指數。

Then we're gonna go ahead, do the regular ball to see.

然後，我們要繼續，做常規球看看。

So first one, we're gonna go ahead, hit six jumps with the water ball.

第一個，我們先用水球跳六下。

Get it.

獲取它。

Good?

好嗎？

Got it.

知道了

That was six.

那是六個。

Alrighty, so mean RSI is .83 meters per second.

好吧，平均 RSI 為每秒 0.83 米。

Okay, so his peak, mean peak force on bilateral both legs was 3,541 newtons.

好的，那麼他雙腿的峰值，平均峰值力為 3541 牛頓。

So obviously we wanna see those newtons go up and we wanna see that reactive strength index get better.

是以，我們顯然希望看到牛頓值上升，也希望看到反應強度指數得到改善。

So now we're gonna use the regular med ball here.

現在我們在這裡用普通的 med ball。

Six jumps, pop quick.

六連跳，快

Yep.

是的。

All right, so if you take a look, his mean peak force bilaterally went to 4,680 newtons, which is a 32% increase in peak force comparatively to the balls.

好吧，如果你看一下，他的雙側平均峰值力達到了 4680 牛頓，與球相比，峰值力增加了 32%。

And his RSI went to 1.05 meters per second.

他的 RSI 上升到每秒 1.05 米。

That went up 26.5%.

上升了 26.5%。

So those are some pretty crazy increases in overall reactive strength index and force output, simply training with a regular med ball compared to a water ball.

是以，與水球相比，使用普通冥想球進行訓練，在整體反應力量指數和力量輸出方面都有非常驚人的提高。

So as you can see here, if you're looking for force, max force output, water bags simply aren't gonna get it done.

是以，正如您所看到的，如果您想要獲得最大的力量輸出，水袋根本無法滿足您的需求。

So you may be thinking, they gotta be good for power, right?

所以，你可能會想，它們一定對動力有好處，對嗎？

Guess what?

你猜怎麼著？

They are not.

它們不是。

Why?

為什麼？

Because power equals force times velocity.

因為功率等於力乘以速度。

And if there's no force, if force is zero times velocity, anything times zero equals zero power.

如果沒有力，如果力是零乘以速度，那麼任何東西乘以零都等於零功率。

So water bags are very poorly efficient for building power as well.

是以，水袋的發電效率也很低。

So what is water bag training good for?

那麼，水袋訓練有什麼用呢？

Well, I could tell you the two main reasons that we use them for in our facility.

好吧，我可以告訴你我們在設備中使用它們的兩個主要原因。

And number one is what we call proprioception.

第一種就是我們所說的本體感覺。

That is the body's ability to sense its position, movement, and actions in space.

這就是身體感知其在空間中的位置、運動和行動的能力。

So from a searly skills training component, mechanically while you're throwing, our pitchers love them, okay?

是以，從投擲技能訓練和投擲機械方面來看，我們的投手都很喜歡它們，好嗎？

That's because they can feel out certain positions or grooving patterns that they will down the mound.

這是因為他們可以摸索出某些位置或凹槽模式，並將其運用到投手丘上。

If you can have these water bags put you in those positions in a controlled environment, your brain is going to remember that position.

如果你能讓這些水袋在可控的環境中讓你擺出這些姿勢，你的大腦就會記住這些姿勢。

It's gonna remember that proprioception.

它會記住本體感覺。

So the idea is to have them do that with the water bags in a controlled environment if it's putting them into a proper hinge to where they subconsciously can transfer that over to the mound.

是以，我們的想法是讓他們在可控的環境中使用水袋，如果這能讓他們進入適當的鉸鏈狀態，讓他們下意識地將這種狀態轉移到土墩上。

But the massive problem that happens is a lot of guys will go into facilities and all of their training is gonna be done on those water bags.

但會出現的一個大問題是，很多人進入訓練場後，所有的訓練都是在水袋上完成的。

A lot of places don't even pick up a ball.

很多地方甚至連球都不撿。

Some days they just go in, hit their water bag field work.

有些時候，他們只是進去打打水袋，做做田間勞動。

Here, we like to hit the water bag field work and then immediately transition onto the mound or onto throwing so they can feel those same positions.

在這裡，我們喜歡先進行水袋實地訓練，然後立即過渡到投手丘或投擲，讓他們感受同樣的姿勢。

But there is no physiology adaptations that we're looking for in strength, speed, power, hypertrophy.

但在力量、速度、力量和肥厚方面，我們並沒有在尋找生理適應性。

It's all from a neuromuscular skill standpoint.

這都是從神經肌肉技能的角度出發的。

But it's also pretty decent as a central nervous system primer because it acts as co-contraction.

但作為中樞神經系統入門藥，它也相當不錯，因為它能起到協同收縮的作用。

So if you've been following me for a while now, you know our workouts in here.

如果你已經關注我一段時間了，你就會知道我們在這裡的鍛鍊。

After the movement prep, we go into a central nervous system primer.

動作準備之後，我們進入中樞神經系統入門課程。

So that's something that's really quick, causing co-contraction.

是以，這種情況會很快導致共同收縮。

So it's gonna help the brain's electromechanical delay throughout that specific workout.

是以，在整個特定鍛鍊過程中，它將有助於大腦的機電延遲。

So what that means is if you hit a primer right after your movement prep before your workout, your brain's gonna work a lot better and you're gonna be more responsive.

是以，這意味著如果你在鍛鍊前做完運動準備後，馬上進行入門訓練，你的大腦會工作得更好，反應也會更快。

Almost like a lawnmower before you mow the grass.

幾乎就像割草前的割草機。

How you hit the primer button to help the fuel get into the engine, that's the same thing that works with our body.

你如何按下啟動按鈕，幫助燃料進入發動機，這與我們的身體是一樣的。

Our brain is gonna pick up that signal because of those rapid fire co-contractions and it's gonna allow for a more efficient workout.

我們的大腦會因為這些快速的共同收縮而接收到信號，從而提高鍛鍊效率。

So co-contraction is the simultaneous contraction of muscles across the joint.

是以，共收縮是指跨關節的肌肉同時收縮。

So what co-contraction is also good for is building joint stability.

是以，共同收縮還能增強關節的穩定性。

So after a lot of our pitchers throw, they'll come in, hit some co-contraction with the water bags to help ensure that joint stability.

是以，在很多投手投擲之後，他們會進來，用水袋進行一些共同收縮，以幫助確保關節的穩定性。

But I'm gonna be honest with you, the big problem is that, is that these water bags are massively under loaded.

但老實說，最大的問題是，這些水袋的裝載量嚴重不足。

So when we're doing straight co-contraction, we like to add a band with it as well just to get more of a heavier stimulus.

是以，當我們直接進行聯合收縮時，我們喜歡在其中加入束帶，以獲得更重的刺激。

Just cause the water bags, like I said, are very light, don't get a whole lot out of them.

就像我說的，水袋很輕，用起來並不方便。

So throughout all of this, everything training, you know,

所以，在這整個過程中，所有的訓練，你知道的、

I know it's hot to add new water bags into the mix, everybody's doing it.

我知道添加新水袋很熱門，大家都在這麼做。

But you have to understand that we do have very certain principles in building physiology in the exercise science community or in the exercise science world that we know is true.

但你必須明白，在運動科學界或運動科學世界中，我們確實有非常明確的運動生理學原則，我們知道這些原則是正確的。

And one of those is called the SED principle.

其中之一就是所謂的 SED 原則。

So the SED principle is specific adaptations to impose specific demands.

是以，SED 原則是針對具體需求的具體調整。

So what that means is one is specificity.

是以，這意味著一是具體性。

The body adapts to the specific demands placed on it during training.

身體會適應訓練期間對其提出的特定要求。

If you want to improve a specific aspect, the training needs to be specific to that goal.

如果你想提高某一方面的能力，訓練就必須針對這一目標。

So here's a scenario, right?

所以，這裡有一個場景，對嗎？

If one of my pitchers is not strong enough for his land break leg to be as efficient as it needs to be, doing water bag training is not gonna give him that specific adaptation he's looking for.

如果我的一名投手不夠強壯，他的陸地斷腿無法達到所需的效率，那麼進行水袋訓練並不能讓他獲得所需的特定適應能力。

He has to build strength in that single leg.

他必須增強單腿力量。

So what's gonna do a better job rather than doing water bag fuel work would be getting under a bar, progressively overloading that strength on a single leg or unilateral exercise like a Bulgarian split squat, reverse lunge split squat.

是以，與水袋燃料訓練相比，更有效的方法是站在單槓下，通過單腿或單側練習（如保加利亞式劈叉深蹲、反向弓步劈叉深蹲等）逐步增加力量負荷。

So for that specific athlete, if they're weak, that's what we would go with.

是以，對於特定的運動員，如果他們體質較弱，我們就會選擇這種方法。

But if that athlete is plenty strong enough in the weight room on that exercise, his issue, his limiting factor is a skill.

但是，如果該運動員在舉重室裡的運動強度足夠大，他的問題、他的限制因素就是技能。

He can't efficiently time it up.

他無法有效地計時。

Maybe water bags would be something that you could feel in that to make sure he's getting the right sequencing, the right timing from a skills component.

也許水袋是你可以感覺到的東西，以確保他得到正確的排序，從技能組件的正確時機。

So is it a strength issue or is it a skill side issue that can be cleaned up with the water bags?

那麼，這究竟是力量問題，還是技能方面的問題，可以通過水袋來解決？

And that's gonna be individualized towards the athlete.

這將根據運動員的具體情況而定。

So two, adaptation.

所以二，適應。

The body adapts to specific demands placed on its training like I just went over.

身體會適應訓練中的特定要求，就像我剛才說的那樣。

And then number three, imposed demands.

第三，強加的要求。

Adaptations are a response to the specific demands of the exercise.

適應是對運動特定要求的反應。

So what that means is that specific adaptations aren't always a good thing.

是以，這意味著特定的適應性並不總是一件好事。

So for instance, a lot of pitchers go out and they train long distance at their universities.

例如，很多投手都會在大學裡進行長距離訓練。

They'll do pool running, mile running.

他們會做泳池跑、一英里跑。

This is like the age-old conflict in baseball performance training.

這就好比棒球表演訓練中的古老矛盾。

So what that is doing is building up your aerobic energy system.

是以，這樣做是為了增強有氧能量系統。

That's the adaptation you're looking for.

這就是你要找的改編。

So what happens then is when you build up your aerobic system, in that case, it is pulling away from your anaerobic system, which we need for speed, strength, and power training in baseball.

是以，在這種情況下，當你建立有氧系統時，它就會從無氧系統中分離出來，而無氧系統正是我們在棒球運動中進行速度、力量和力量訓練所需要的。

So that long distance running, we know to be counterproductive and pulling away from our baseball-specific performance.

是以，我們知道長跑會適得其反，影響我們的棒球表現。

And that happens in this case.

而這種情況就發生在本案中。

You know, a lot of facilities out there just doing straight water bag training for everything that they do.

要知道，外面有很多設施都是直接進行水袋訓練。

A lot of them don't even touch the weight room, right?

很多人連舉重室都不去，對吧？

What is happening is they're not getting better at baseball.

現在的情況是，他們的棒球水準並沒有提高。

They're not getting better at pitching, at hitting.

他們在投球和擊球方面都沒有進步。

They're simply just getting better at the imposed demands of doing that water bag drill.

他們只是在水袋演習的強加要求方面做得更好而已。

That is the only thing they're getting better at.

這是他們唯一變得更好的地方。

It's not crossing over to the field because of imposed demands.

這並不是因為強加的要求而越界。

So adaptations don't always have to be good.

所以，改編不一定都是好事。

That's why it's important to be specific with your training, right?

這就是為什麼訓練要有針對性，對嗎？

A mile cross-country runner is not going to train the same as a baseball player and vice versa because different exercises elicit different adaptations.

一英里越野跑運動員的訓練與棒球運動員的訓練是不一樣的，反之亦然，因為不同的運動會產生不同的適應性。

So in summary, you're safe bet when talking water bags.

總之，說到水袋，您可以放心使用。

From a physiology standpoint, building physiological adaptations in muscle hypertrophy, muscle strength, speed, power, et cetera.

從生理學的角度來看，在肌肉肥大、肌肉力量、速度、力量等方面建立生理適應。

Water bags will not get you there.

水袋不能幫你達到目的。

I promise you that.

我向你保證

But as far as a skill point, they are okay to add in for your field drills.

但就技能點而言，在實戰演練中加入它們還是可以的。

In my opinion, you don't need to be, you know, hammering down crazy on the water bag field drills.

在我看來，你不需要，你知道的，瘋狂地在水袋上進行實地操練。

But what you can do is hit them and then immediately go into, you know, if it's catch play, if it's throwing a bullpen, if it's hitting.

但你能做的就是擊中他們，然後立即進入，你知道，如果是接球遊戲，如果是投擲牛棚，如果是擊球。

The majority of your time spent during the skill needs to go back to those demands.

你在技能學習過程中花費的大部分時間都需要用於滿足這些需求。

It needs to be the skill itself.

這需要的是技能本身。

The best way to be a good hitter is to hit.

成為優秀擊球手的最好方法就是擊球。

The best way to be a good pitcher is to pitch.

成為優秀投手的最好方法就是投球。

Not necessarily doing all these water bags.

不一定要做所有這些水袋。

So in my personal opinion,

是以，我個人認為

I think that water bags are overrated right now during this time period.

我認為，在這個時期，水袋被高估了。

However, like I did say, we do have them in our facility and our guys are using them the right way.

不過，就像我說的那樣，我們的設備中確實有這些設備，而且我們的員工正在以正確的方式使用它們。

And I can see some pretty serious results that are transferring over right to the mound.

我可以看到一些非常嚴重的結果，直接轉移到了投手丘上。

So it's a tool.

所以它是一種工具。

It's all how you use it.

關鍵在於你如何使用它。

Game rewards a grind.

遊戲獎勵是一種磨練。

It knows how much you invested.

它知道你投資了多少。