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俄羅斯的配對跳躍序列（Conjugate Jump Sequencing）

Posted: 25 Dec 2016 08:17 PM PST

圖中顯示了跳躍訓練的俄羅斯配對序列，動作從無負荷（unloaded）ー加負荷（loaded）ー深蹲跳躍（depth jumps）。基本上，動作從低水平的發力到高水平的發力。若只從發力應用的角度來看這個序列時，您錯過了整體畫面。

若從速度的觀點來看待序列：跳躍從高速度（無負荷水平跳躍）至低速度高發力（負荷跳躍），再來高速高發力（深蹲跳躍）。俄羅斯建構爆發力不是以肌力為基礎，而是首先建立一個速度的基礎。一旦可以在無負荷的動作中發展快速移動的能力，接著高發力能力的訓練才會被導入。最後，速度又再度被導入，但這時速度與高發力做結合。

第一階段，若您沒辦法移動的很快，您就無法在高發力下移動的很快。

以上翻譯至以下內容： 

(Russian Review: Conjugate Jump Sequencing… Something you might have missed…) Verkhoshansky •••••••••••••••••••••••••••••The graph above depicts Russian Conjugate sequencing for jump training. If you look at the way the movements go from unloaded–loaded–depth jumps. Essentially the movements move from low levels of force to high levels of force. This is true, but by only looking at the sequencing process from the force application standpoint you miss the entire picture. ••••••••••••••••••••••••••••• If you look at the sequencing from a a velocity standpoint, the jumps move from high velocity (unloaded horizontal jumps) to low velocity high force (loaded jumps), to high velocity high force (depth jumps). Instead of building their explosive work on a strength base, the Russians are actually building a velocity base first! Once the ability move fast has been developed in unloaded exercises, the ability to produce high force is then introduced. Now after the force aspect has been included the velocity is reintroduced but this time in conjunction with the high force. You can't move fast with high force if you can't move fast in the first place. #exercisescience #sportsscience #sportsperformance #personaltrainer #holidays #strong #stronger #strength #strengthtraining #strengthandconditioning #strongman #lifting #weighttraining #training #weights #olympiclifting #russianweightlifting #sports #research #crossfit #kettlebell #liftheavy #jump #jumptraining #jumps #trackandfield #highjump

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