菲尔普斯蝶泳-体能控制部分-体能训练(39)

小编悠游

(注:视屏下是中英文对照)


Michael利用水中阻力训练来增强划臂的力量与强度。他用各种工具进行牵引训练：划水板、手桨、系在脚踝上的橡皮筋、内带。Michael大部分的牵引训练是用自游泳完成的，增强了肌肉的耐力。混合泳或拉力牵引是不使用划板的，以防肩部过度用力。臂部和腿部负重刺激增强了肌肉纤维与爆发力。Michael喜欢牵着橡皮筋游，再由橡皮筋拉着游回来。这种加速的训练使泳者感受到比比赛节奏更快的划臂运动，优化了肌肉反射型态。
(Michael uses resistance training in the water to develop stroke-specific strenth and power. He does pulling with various equipment including pull-buoys ,hand paddles, rubber bands to tether the ankle and small innertube. Most of Michael's pulling work is done in freestyle and enhances muscle endurance. Individual medley or stress pulling is done without paddles to avoid over stressing the shoulders. The use of tether swimming or kicking build stroke-specific power. Overloading the arms or legs stimulates muscle fibre recruitment and explosive strength throughout the range of motion. Michael enjoys swimming against stress cord for power and then swimming back assisted by the cord. Assisted speed training gives the swimmer a feel that faster than race-pace stroke movement and recruit your muscler firing pattern.)
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划水力量训练可以通过戴划水掌和夹浮漂来练习。夹浮漂本身不会加强划水力量，但可以有助于游泳者轻松地浮在水面上从而专注于划水训练。 大量的戴划水掌的划臂训练是通过自由泳的划水动作来进行的。不用蝶泳划臂动作是因为，我认为可能是因为自由泳划臂和蝶泳划臂类似，但自由泳动作更容易控制速度，再加上自由泳可旋转躯干可避免肩部受伤。另外自由泳手臂的动作幅度其实比蝶泳的更大（手可以到身体中线），所以锻炼的肌肉范围也更多些。记住混合泳尤其是仰泳时不要用划水掌以免伤肩.
橡皮绳也是很好的训练工具，可以做为增加阻力的训练。如果在前面牵引小菲还可以练习高速猛进，不过把教练给忙活的手忙脚乱。

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