Name: 水袋訓練的真相 (The Truth About Water Bag Training)
Uploaded: 2024-08-17T16:58:49.000Z
Duration: 15 min 15 s

會讓整個世界都熱起來的，夥計。

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.

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

玩笑歸玩笑，我們還是來談談水袋吧。

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。

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。

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.

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。

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.

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。

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.

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。

Amount of force output juice is gonna put into it.

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。

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。

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.

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？

Because power equals force times velocity.

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。

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。

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.

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.

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。