請問有人邊重訓又練跑的嗎？ - 路跑 Road Running

Poppy · 2022-07-26

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※ 引述《nickdarren ()》之銘言：

借標題問
小弟為了提升10k成績
最近開始重訓跟間歇
由於時間不夠,都只能一周一次
重訓已經四周了
照這篇文章中的內容,只練腿
https://www.ptt.cc/bbs/Road_Running/M.1467253783.A.593.html
前兩周都會酸痛,隔天就游泳
最近兩周則是只有一點點微微的痠痛
可以輕鬆跑
請問已經不會酸了還有訓練效果嗎?
要做到酸?若要做到酸,以經做到5rm*4組,要如何加強?

另外現在間歇是練800x5 配4分速休4分
若吃得完五趟,接下來是該加趟數還是減秒數呢?
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10/8要比賽,希望騎完40k後,還能50分跑完10k啊!

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路跑

All Comments

Noah2022-07-28

可以看看這個

Elma2022-07-30

https://reurl.cc/O4bn6X

Megan2022-08-02

https://reurl.cc/qND6aN

Edward Lewis2022-07-31

IF YOU ARE AN LONG EVENT ENDURANCE ATHLETE... blab
la

Ina2022-08-02

nsca教科書也有提到官網的話我不太確定官網現在裡面
還有沒有相關的影片介紹裡面的pdf常換@@

Anonymous2022-07-31

In almost all situations, resistance training AFTE
R endurance training is the best choice. You avoid
pre-fatiguing yourself before your sport-specific
training sessions (endurance training) and avoid
downregulating mTOR to any significant degree.
Resistance training should focus on complex and co
mpound exercises that span across several differen
t muscles and movement types. Use weights anywhere
from 70-90% of your 1RM. This is important for bu
ilding a strong and healthy body that can withstan
d the high volumes of endurance training by buildi
ng tissue resilience, tendon strength and core str
ength. Avoid using silly training methods like 30+
rep sets with 50% of your 1RM in hopes of buildin
g muscular endurance. Endurance will be built spec
ifically in your sport already.

David2022-08-02

訓練的強度跟目的板上jeff大也有看過很多論文然後寫
成一篇

Quintina2022-07-31

#1YD4e64L (Road_Running)

Sarah2022-08-02

訓練會推薦以改善神經肌肉系統(例如:協調性等)及提升
最大肌力為主，因此課表可以
用高強度或高速度的全身性或下肢的多關節的訓練為主，
建議包含低次數高強度(85% 1RM
↑)的阻力訓練、爆發力(Power)訓練、增強式(Plyometri
c)訓練或下肢離心(Eccentric)
訓練為主去做訓練