So the season is upon us.

季節來臨了。

What I'm gonna show you today is three power clusters or circuits that you should be doing and sprinkle into your training throughout the season to maintain that strength, speed, and power.

我今天要向大家展示的是三個力量集群或循環，你們在整個賽季的訓練中都應該這樣做，以保持力量、速度和力量。

So make sure you stay tuned, check this one out.

所以，請務必保持關注，看看這個節目。

First, let's talk about the premise and why these clusters are effective in building power.

首先，讓我們來談談前提，以及為什麼這些集群能有效地增強力量。

So if you've been following me for a while now, you know how I utilize what we call potentiation training.

所以，如果你已經關注我一段時間了，你就會知道我是如何利用我們所說的電位訓練的。

So these circuits follow the same blueprint.

是以，這些電路遵循相同的藍圖。

Potentiation training is essentially stimulating your nervous system with a heavier load and tricking it into producing more power through the subsequent exercises or following exercises.

潛能訓練本質上是用較重的負荷刺激你的神經系統，誘使它通過隨後的練習或後續練習產生更大的力量。

So think about it like weighted bat training or weighted ball training.

是以，可以把它想象成負重球棒訓練或負重球訓練。

You swing the heavy bat, you throw the heavy ball, then go down to a lighter load, lighter bat, lighter ball, and then to a real baseball or your real bat, and it feels like a lightsaber, you can swing it a lot faster.

你揮動沉重的球棒，投擲沉重的球，然後換成輕一點的負荷、輕一點的球棒、輕一點的球，再換成真正的棒球或你真正的球棒，感覺就像一把光劍，你可以揮得更快。

Same thing is going to apply with these clusters.

同樣的道理也適用於這些集群。

We're gonna do a heavy exercise, then we're gonna do an underloaded exercise, and then we're gonna use our regular body weight.

我們先做重負荷練習，然後做輕負荷練習，最後使用正常體重。

So make sure you follow along.

所以，請務必跟上我們的步伐。

The first cluster is for upper body explosive power and strength.

第一組是上半身爆發力和力量。

We're gonna go ahead and hit a heavier bench press followed by a reverse band pushup into a med ball redirect drop pass.

我們先做一個更重的臥推，然後做一個反向帶式俯臥撐，再做一個醫用球轉體傳球。

We're gonna go three to five rounds of this, three reps on each exercise.

我們要做三到五輪 每個動作做三次

Make sure you're taking long, efficient breaks in between.

確保中間有長時間的有效休息。

Circuit number two is going to be for single leg strength and power.

第二循環是單腿力量和力量循環。

We're gonna hit a heavy step up followed by a single leg reverse band jump, and then followed by a single leg repeat broad jump.

我們先做一個重跨步，然後是單腿反向帶狀跳，接著是單腿重複闊步跳。

We're gonna go three or five rounds here of three reps on each exercise.

我們要進行三到五個回合，每個動作做三次。

Make sure we're taking long breaks in between.

確保我們在中間休息很長時間。

Last but not least, cluster or circuit number three is for bilateral strength and power.

最後但並非最不重要的是，第三組或第三循環是為了鍛鍊雙側力量和發力。

We're hitting a heavy trap bar deadlift.

我們要做的是重型活槓鈴舉重。

Then we're going into a bilateral reverse band jump into a box drop box jump.

然後，我們將進行雙側反向帶狀跳，再進行箱體下落跳。

You're gonna go ahead and hit three to five rounds of this, three reps on each exercise.

你要做三到五個回合，每個動作做三次。

Make sure you're taking that long break in between.

確保中間有長時間的休息。

Hey, that's a wrap.

嘿，就這樣吧。

Thanks for tuning in.

感謝您的收聽。

Hope you enjoyed that video.

希望你們喜歡這段視頻。

Listen, when you're doing potentiation training and power training like that, especially in season, you're gonna wanna take long breaks in between each exercise because you don't wanna let fatigue outweigh the central nervous system potentiation.

聽著，當你進行類似的增效訓練和力量訓練時，尤其是在賽季中，你要在每次運動之間休息很長時間，因為你不想讓疲勞超過中樞神經系統的增效作用。

Also, if you liked in-season training like that, and it's in season, I'm offering 50% off of my in-season training program.

另外，如果你喜歡這樣的季節性訓練，而且現在又是季節性訓練，我的季節性訓練課程將打五折。

That's in the description below.

這在下面的描述中。

And always remember that I pump out two of these videos per week.

請記住，我每週都會製作兩部這樣的視頻。

So do me a favor and subscribe for me.

所以，幫我個忙，幫我訂閱吧。

I appreciate you.

我很感激你。

We'll catch you next week.

下週見

Game rewards a grind.

遊戲獎勵是一種磨練。

It knows how much you've invested.

它知道你投資了多少。