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【奧林匹克式舉重動作不能捨棄的理由】

分享《The System: Soviet Periodization Adapted for the American Strength Coach》書中對奧林匹克式舉重的看法。該書的作者們並沒有否定專項訓練的重要性，但強調現階段(美國許多力量教練)用其他動作「取代」奧林匹克式舉重是不智的作法，主要的理由是上膊和抓舉能訓練到「大範圍動作」與「全身性」的「爆發力」與「速度」。下面附上原文、我的譯文和懸垂式上膊的訓練側拍影片：
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#以下為譯文，最後附上原文，若有發現翻譯不到位或有問題的地方，非常歡迎也希望各界指正！
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近年來，隨著人們越來越重視力量訓練中的安全性，以及所謂的「專項力量」訓練，奧林匹克式舉重動作已不再受到許多力量教練的青睞。主要的理由是，如果運動員不是要參加奧林匹克舉重比賽，有更好的爆發力訓練動作可以選，它們更容易轉化為運動賽場上的成績，而且這些動作不用移動那麼大的重量，所以對身體的壓力與風險會低很多。

為了甩開風險，有許多擲藥球或更有創意的動作已經在許多運動團隊的力量課表中取代上膊、抓舉、挺舉。在我們看來，這個鐘擺甩得太遠了，這些動作一直都能培養出世界上最強、最具爆發力運動員，現在卻要完全捨棄，實在太過極端。

我們要瞭解奧林匹克式舉重動作的主要目的是：通過「大範圍的動作」（特別是下肢）在全身產生最大的爆發力。

專攻奧林匹克式舉重選手和特別注重專項力量訓練的選手，這兩者的訓練課表，你最常發現的區別是：舉重選手是透過大範圍且快速的動作來訓練下肢；換言之，後者的動作幅度大都比較小。很多教練出於善意，使用了許多替代舉重的練習動作，但這些練習並沒有辦法達到舉重動作所需的柔韌性、協調性與力量輸出。

使用奧林匹克式舉重動作可以訓練到關節在較大彎屈幅度時的爆發力和穩定度，那也是身體在賽場上可能會碰到的幅度。(譯者註：當然對純跑者和泳者來說就並非如此了，不過自行車選手和大部分的球類運動相當符合)

一位運動員在進行完整的抓舉、挺舉時，如果進步太快或是沒有經過正確的指導再加上大重量，的確會導致受傷。但所有的訓練動作都是這樣，只要進階太快、操作不當或重量太重都會受傷，所以問題不在動作，而在於教練沒讓運動員準備好。

像美式足球或籃球這種運動的動作幅度很大，執行動作時需要高度的柔軟度與力量；在提升這些能力上，奧林匹克式舉重動作會比擲藥球的訓練更有效率。這些動作並不危險，只要你能先評估他們的身體是否有能力安全完成這些動作，事先對舉重動作進行規劃與指導，以及循序漸近地增加重量和動作難度，那麼很多顧慮都會消失。

當你能有效且適當地進行奧林匹克式舉重訓練，你會發現它的好處遠遠大於缺點。

(但作者也強調並不是每個人一開始都適合練奧林匹克式舉重動作)

一開始先別進行大量且高強度的奧林匹克式舉重訓練，最好先等到運動員們至少已經練了幾年之後才能大量的練。如果他們在早期要發展爆發力，可在運動員學習和改善舉重動作時先進行「跳躍」與「增強式訓練」。

無論什麼動作，練熟了動作的技術之後，接下來「速度」是第一位。雖然體育界很重視力量和肌肥大，但力量所表現出來的速度才是真正分出運動員實力差異的關鍵所在。

在健力（powerlifting）比賽中，動作的速度並不重要，目標是舉得更重，不管花多長時間，比賽結果只看重量。但在美式足球場上，最強壯的線鋒球員若不能迅速將力量轉化為控制對手防守球員的能力，他們就不能算是成功的進攻組球員。同理，一位能肩推數百磅重的鉛球選手，如果他不能用全身的力量來加速擲出鉛球，他也將無法把獎牌帶回家。

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#原文如下
THE OLYMPIC LIFTING CONTROVERSY

In recent years with the increasing emphasis on safety in strength training and what is termed “sport specific” training, the Olympic lifts have fallen out of favor with many strength coaches. The argument is that if you are not competing in Olympic lifting, there are better options for training explosive strength that translate more readily to sports performance, without the risks and strain inherent in rapidly moving heavy weights.

Variations of medicine ball throws or more creative exercises have taken the place of cleans, snatches, and jerks in the strength programming of many teams as coaches try to reduce those risks. In our opinion, the pendulum has swung too far away from using the movements that have consistently produced the strongest and most explosive athletes in the world.
The main goal of the Olympic lifts is to generate maximal power and explosive strength in the entire body through large ranges of motion, particularly for the lower extremities.

The differences you will most often find between the training regimen of an Olympic weightlifter and of athletes performing more “sport specific” training are that weightlifters consistently take the lower extremities through high-speed, large range-of-motion exercises. Many of the substituted movements and exercises used by a well-intentioned strength coach do not come close to demanding and developing the flexibility, coordination, and force output demanded by the weightlifting exercises.

It is true that subjecting an athlete to a full snatch or jerk with a substantial amount of weight without the proper instruction or progression will often result in injury. However, that holds true for any exercise. It is not the fault of the exercise, but rather the coach’s fault for failing to prepare the athlete to succeed.

Dynamic sports like football or basketball require suppleness and strength expressed through large ranges of motion; the Olympic lifts are more effective at facilitating those qualities than a medicine ball toss. If you assess an athlete to be physically capable of performing the movements safely and if the lifts are programmed and coached effectively and progressed in both weight and complexity, many concerns diminish.

You will discover that when implemented effectively and appropriately, the benefits of the Olympic lifts far outweigh the drawbacks.

A significantly high volume of Olympic lifting is best left to the athletes with at least a few years of training under their belts. For developing athletes such as these, the power and explosive qualities can be addressed through jumping or plyometric training as the Olympic lifts are coached and refined over time.
After mastering technical efficiency and form, no matter what the movement, speed should always be the priority. Although strength and muscle hypertrophy are important in the world of sports, the rapid expression of that strength is what separates athletes on the field of play.

In the sport of powerlifting, the speed of the movement is not critical. The goal is to lift the maximum weight, however long it takes. On the football field, the strongest linemen will rarely succeed if they cannot rapidly translate that strength to control an oncoming defender. A shot putter who can military press hundreds of pounds will not take home a medal without the ability to explosively accelerate the entire body to throw the shot.
(extracted from page 101~102)
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#邊學英文邊抽世界明信片

📰 Myanmar coup: 'Evidence' live bullets used against protesters, says UN envoy

🀄 緬甸政變：聯合國特使說，“證據”實彈用於抗議者

Myanmar's security forces have been using live ammunition against anti-coup protesters in breach of international law, the UN human rights envoy says.

📌 這篇文章關於緬甸政變Myanmar coup的新聞，根據聯合國人權使節 the UN human rights envoy，該國的保安部隊 security forces 對反對政變的示威者 (anti-coup protesters) 使用實彈 live ammunition，這是違法國際法 (in breach of international law)。

Speaking at an emergency meeting in Geneva, Thomas Andrews condemned the leaders of the coup and said there were "growing reports and photographic evidence" of wrongdoing.
He called for economic sanctions and a ban on weapons exports to the country.

📌 那位使節譴責 condemn 政變領袖並要求 (call for) 經濟制裁 (economic sanctions) 和武器出口禁令 (ban on weapons exports)。

Protests continued on Friday in defiance of a plea from the army chief. Gen Min Aung Hlaing called for "unity" to prevent "disintegration" as the country marks the Union Day holiday. Demonstrators are demanding the release of detained elected leaders, including Aung San Suu Kyi.

📌 上週五，抗議活動繼續進行，無視 (in defiance of) 陸軍參謀長的呼籲。昂敏·赫林將軍呼籲“團結”，以防止“瓦解” (disintegration)，因為該國是聯合紀念日假期。示威者要求釋放包括昂山素季在內的被拘留的民選領導人。

During Friday's emergency meeting, Mr Andrews - the United Nations human rights investigator for Myanmar - said while investigators have been denied access to Myanmar, there was growing evidence that live ammunition had been used against protesters.

📌 在星期五的緊急會議上，聯合國緬甸人權調查員安德魯斯先生說，雖然調查人員被拒絕進入緬甸，但越來越多的證據表明，實彈已被用於抗議者。

Mr Andrews said the people of Myanmar had invested their hope in the UN, and needed more than a statement on paper. He called on the UN - through the security council - to consider economic sanctions against Myanmar, a ban on arms exports, and a travel ban on military leaders.

📌 安德魯斯先生說，緬甸人民對聯合國投入(invest)了希望，不僅需要紙上聲明 (statement)。他呼籲聯合國-通過安理會-考慮對緬甸進行經濟制裁，禁止武器出口，以及禁止軍事領導人旅行。

Earlier this week, 19-year-old Mya Thwe Thwe Khaing was shot in the head and seriously injured when police tried to disperse protesters using water cannon, rubber bullets and live rounds.
She remains on a ventilator in hospital in a critical condition. The wound was consistent with one from live ammunition, rights groups said.

📌 本週早些時候，當警察試圖使用水槍，橡皮子彈和實彈驅散抗議者時，19歲的Mya Thwe Thwe Khaing 頭部被槍打致重傷。
她處於危急狀態，仍在醫院的呼吸機上。人權組織說，傷口與實彈的傷口一致(consistent)。

The UN calls for sanctions came as protests continued on Union Day, with reports of rubber bullets fired by police in Mawlamine.
On Thursday, in a TV address to the nation, Gen Hlaing said those protesting had been "incited" and again asked them to work for the country without "focusing on the emotion".

📌 聯合國呼籲制裁的呼籲是在聯合日抗議活動繼續進行的時候發生的，有報導說警察在毛拉敏省發射了橡皮子彈。
星期四，赫林將軍在全國電視講話中說，那些抗議活動是“被煽動的”(incited)，並再次要求他們為該國工作而不必“集中精力” (focus on the emotion)。

The military marked Union Day by granting amnesty to, and ordering the release of, more than 23,000 prisoners, including 55 foreigners. Mass pardons are common on national days, often to reduce numbers in overcrowded prisons.

📌 軍方通過大赦並命令釋放23,000多名囚犯，其中包括55名外國人，來紀念“聯合日”。大規模赦免在國慶節很普遍，通常是為了減少人滿為患 (overcrowded) 的監獄的人數。

Union Day celebrates the signing in 1947 of an agreement between the government under Ms Suu Kyi's father, Aung San, and the Shan, Kachin and Chin people that marked the unification of the republic.
A student activist in Mandalay, Tayzar San, told the BBC he feared the prisoners were being released to attack protesters.

📌 工會紀念日慶祝1947年Suu Kyi女士的父親昂山 (Aung San) 領導下的政府與標誌著共和國統一的Shan邦，克欽邦和欽邦人之間簽署協議。曼德勒的一名學生活動家Tayzar San告訴英國廣播公司(BBC)，他擔心囚犯會被釋放以襲擊示威者。

"The people have a very bad precedent. In 1988, the military junta released the pro-military prisoners and they disturbed our people's peaceful demonstrations," he said.

The crackdown on the 1988 pro-democracy uprising is believed to have left thousands dead.

📌他說：“人民有一個非常糟糕的先例。1988年，軍政府釋放了親軍囚犯，他們打擾了我們人民的和平示威。”

據信，對1988年民主運動的鎮壓使數千人喪生。

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是人
都會想哭

今天收到這條影片驚訝得很，感謝 香港小巷 HK Alleys 如此快速地翻譯了昨天的文字，還通宵製作了動畫片，香港藝術家們實在很強。希望我們的意志讓更多人看見，譯文如下：

When a young man started throwing a small piece of rock towards the police, they would raise their guns and aim at his head before opening fire.

There were sounds of gunfire on all four corners of the streets, yet the youngsters have nothing but umbrellas and shields made from cardboard paper as protection. They knew that throwing a piece of rock would get them a bullet that could kill them in return, but they still had to throw it. They are willing to accept such a giant cost/benefit difference, simply because they wanted to express their last bit of dignity.

A few weeks ago, when the tear gases were first being fired, some of the children were still huddling and crying together. That’s a thing of the past now. They aren’t even afraid of death anymore. They don’t have guns in their pockets, but many youngsters carry letters of wills with them; a will for their parents, a will for their friends, a will for their siblings. They would finish writing the wills before heading out. This was the one and only “preparation” they could do.

Someone would ask them, “Aren’t there anything else that’s worth cherishing more?”

And they would answer with firm determination, “No”.

After a night of fear and chaos, I overheard a youngster at the subway station talking to his mother on the phone, who’s probably demanding him to go home. With teary eyes, he said, “I will not regret this.” I tried hard to prevent my own tears from falling; what was it that made our children so strong, to the point that they won’t even cry in the face of impending death? I heard one of them went to a restaurant the other night and asked if he could borrow the phone charger. The owner asked if he wants to order something to eat and he replied apologetically, “I don’t have money…”The owner almost cried upon hearing it. Some students told me that they have spent their life savings on buying basic protective gear like helmets, eye goggles, and masks. And it’s not just for themselves; they even bought additional gear for others to protect them at the site of protest, so they had no money left for food.

These are kids that still cuddle to their stuffed animals at night as they fall asleep, yet when they wake up the next morning they will have to ready themselves to face guns that aim at their foreheads. All they want is to protect their beloved home, nothing else.

as they sit under the hot summer sun, making shields out of cardboard paper, I struggle to hold back my tears.

翻譯：巴西法爾
繪圖及剪接：inkpulsense