At the bottom of the ocean, 12,500 feet down off the southeast coast of Newfoundland, lies what remains of the Titanic. In 1912, the deepest an underwater diver could go without catastrophic disaster—aka death—was 60 feet. At that time, experts claimed a human would NEVER be able to go deeper than 400 feet, even in a submarine, due to the immense pressures of the dark ocean. In 1986, however, Robert Ballard operated the first expedition down to the once-lost Titanic.
泰坦尼克号的残骸位于距离纽芬兰东南海岸 12,500 英尺的海底。 1912 年，水下潜水员能够在不发生灾难性灾难（即死亡）的情况下潜入的最深深度为 60 英尺。当时，专家声称，由于黑暗海洋的巨大压力，即使在潜艇中，人类也永远无法潜入超过 400 英尺的深度。然而，1986 年，罗伯特·巴拉德 (Robert Ballard) 进行了第一次探险，前往曾经失踪的泰坦尼克号。
Since then, divers have taken scuba gear as deep as 1,090 feet and survived to tell the tale. The trick to them getting out of these depths is how well these professionals manage their approach in and out of the water. A first-time snorkeler would be a fool to think they can immediately try a deep dive without proper acclimation and training. Due to the bends (a decompression sickness), the deepest scuba dive took only 15 minutes to reach the bottom but 13 careful hours to return to the top. Unfortunately, implosion and disaster can occur when details are missed, as with the Titan submersible.
从那时起，潜水员们带着水肺装备潜入 1,090 英尺的深处，并幸存下来讲述这个故事。他们摆脱这些深度的秘诀在于这些专业人士如何很好地管理他们进出水的方法。第一次浮潜的人如果认为他们可以在没有适当的适应和训练的情况下立即尝试深潜，那就太傻了。由于弯曲（减压病），最深的水肺潜水只需要 15 分钟即可到达底部，但返回顶部需要 13 个小时。不幸的是，如果忽略细节，就会发生内爆和灾难，就像泰坦潜水器一样。
As strength coaches, we find ourselves in a different “depth” debacle.
作为力量教练，我们发现自己陷入了不同的“深度”崩溃。
The History of Motion (Not in the Ocean)
运动的历史（不是在海洋中）
Do you remember the early 2000s, when squatting below parallel was a cardinal sin? Physical therapists and your local high school football coach had one thing in common—they believed deep squats were bad for your knees. After a 2003 study showed that deep dorsiflexed squats put larger stress on the knee, weight rooms across America saw a transformation.1
您还记得 2000 年代初期，蹲在平行线以下是一项大罪吗？物理治疗师和当地高中橄榄球教练有一个共同点——他们都认为深蹲对膝盖有害。 2003 年的一项研究表明，深背屈深蹲会给膝盖带来更大的压力，之后美国各地的举重室发生了转变。 1
An unintended consequence of limited ROM squats was that coaches could slap even more weight on the bar. Instead of a safer weight room, you’d find dozens of teenagers quarter-squatting with their lives on the line and “mysterious” knee pain to follow. But if you look at many college and professional weight rooms today, you’ll see slant boards and nothing but bottomed-out squats—so, what happened?
有限的深蹲活动范围带来的一个意想不到的后果是教练可能会在杠铃上施加更多的重量。你会发现，这里没有更安全的举重室，而是数十名青少年冒着生命危险进行四分之一深蹲，并伴随着“神秘”的膝盖疼痛。但如果你今天看看许多大学和专业举重室，你会看到倾斜板，除了触底深蹲之外什么也没有——那么，发生了什么？
Researchers re-evaluated the data and made an unfortunate discovery. Our limited range of motion in the weight room did not positively impact the overall health of the knee on the field. For example, rates of ACL tears went from 8.1 out of 1,000 players in 1995 to 11.1 out of 1,000 players in 2012.2,3
研究人员重新评估了这些数据并得出了一个不幸的发现。我们在举重室中有限的运动范围并没有对赛场上膝盖的整体健康产生积极影响。例如，ACL 撕裂发生率从 1995 年的每 1,000 名球员中 8.1 例上升到 2012 年的每 1,000 名球员中 11.1 例。 2,3
Was something we were doing in the weight room not transferring to the field? As injury rates continued to climb, the infamous study on dorsiflexed squats being bad was challenged, and we found ourselves trying to squat deep again. Eventually, powerlifting depth became the standard, and a lot of ego lifters started hearing “not low enough” from their coaches. Big weights were still moved, but there was a standard that had to be met for a lift to “count.”
我们在举重室做的事情是否没有转移到现场？随着受伤率持续攀升，臭名昭著的关于背屈深蹲不好的研究受到了挑战，我们发现自己再次尝试深蹲。最终，举重深度成为标准，许多自负的举重运动员开始从教练那里听到“不够低”的说法。仍然会移动大重量，但必须满足一个标准才能使电梯“算数”。
However, like all things, this also had its flaws. There were many coaches who believed that “deep” wasn’t “deep enough.” Thus, we entered the EXTREME depth era. Hitting these extreme depths could only be possible by acclimating to the dangers of deeper waters. As squat maxes in the 2010s looked more like bench press maxes in the 1990s, coaches found themselves lacking the “intensity” that came from big weights and camaraderie.
然而，就像所有事情一样，这也有其缺陷。许多教练认为“深度”还不够“足够深”。由此，我们进入了EXTREME深度时代。只有适应更深水域的危险，才有可能到达如此极端的深度。由于 2010 年代的极限深蹲看起来更像 1990 年代的卧推极限，教练们发现自己缺乏来自大重量和友情的“强度”。
And yet, after 30 years of the squat evolution, we still debate how athletes should perform the double knee bend. Like political parties, we have professionals squaring off on social media platforms and swearing their allegiance to the “one true way” to train while demonizing the other party. But the point of growing the body of research and learning better ways to train was never to adopt dogma and tribalism but rather incorporate everything that did work into a more ideal, holistic training system. The question is not what range of motion (ROM) to train athletes in, but rather, how we should train in ALL OF THESE ranges of motion.
然而，经过 30 年的深蹲进化，我们仍然在争论运动员应该如何进行双膝弯曲。就像政党一样，我们的专业人士在社交媒体平台上展开对峙，宣誓效忠“唯一正确的训练方式”，同时妖魔化对方。但发展研究主体和学习更好的训练方法的目的绝不是采用教条和部落主义，而是将所有有效的东西纳入一个更理想、更全面的训练系统中。问题不在于训练运动员的运动范围 (ROM)，而在于我们应该如何训练所有这些运动范围。
Many coaches already dabble in many different depths and positions, but for the rest of this article, I want to express how OUR PROGRAM uses the entire ROM to create better and healthier athletes.
许多教练已经涉足许多不同的深度和位置，但在本文的其余部分，我想表达我们的计划如何利用整个 ROM 来培养更好、更健康的运动员。
1. The Elastic/Power ROM
1. 弹性/电源 ROM
(Initial quarter of a movement—higher speed and mostly fascial movements)
（运动的最初四分之一——速度更快，主要是筋膜运动）
The next time you watch a sporting event, I want you to look at the depth of each athlete’s movement in a typical play. No matter the event, you will find that the majority of time is spent at the top half of all ranges of motion. This includes explosive jumps, top-speed sprints, football tackles, soccer kicks, swinging a bat, and so much more. These positions encourage a more fascial-dominant movement style, which can be performed at higher speeds with less ground contact time. Pop Warner and tee-ball coaches refer to this range as the “ready position,” but for today’s purpose, we will refer to it as the Elastic ROM.
下次当你观看体育赛事时，我希望你看看每个运动员在典型比赛中动作的深度。无论什么活动，您都会发现大部分时间都花在所有运动范围的上半部分。这包括爆炸性跳跃、极速冲刺、足球铲球、足球踢、挥动球棒等等。这些姿势鼓励更以筋膜为主的运动方式，可以以更高的速度和更少的地面接触时间进行。 Pop Warner 和开球教练将此范围称为“准备位置”，但就今天的目的而言，我们将其称为弹性 ROM。
Many Broccoli Bros at the local gym will load a squat or bench as heavy as possible and then perform a “quarter” rep…and while many coaches demonize this behavior, is it really so bad? It depends on the desired goal. Just like a snorkel can serve a purpose in diving pursuits, so can a partial range of motion exercise. When it comes to the top of a partial range of motion, here are three examples of what I do to manage these components in my programming:
当地健身房的许多西兰花兄弟会尽可能重地进行深蹲或卧推，然后进行“四分之一”代表……虽然许多教练妖魔化这种行为，但它真的有那么糟糕吗？这取决于期望的目标。就像通气管可以在潜水活动中发挥作用一样，部分运动范围的锻炼也可以。当涉及到部分运动范围的顶部时，以下是我在编程中管理这些组件的三个示例：
- Speed of movement – A greater rate of force development can be achieved in a more mechanically advantageous position. Because of this, more speed-intended concentric movements like loaded jumps or dynamic trap bar deadlifts should be performed in this ROM.
运动速度——在机械上更有利的位置可以实现更大的力量发展速率。因此，应该在此 ROM 中执行更多以速度为目的的同心运动，例如负重跳跃或动态陷阱杆硬拉。 - Potentiating movements – Pairing like ROM movements with their athletic counterparts (for example, loaded jumps with sprints and isometrics with jumps) is a great way to improve performance without exacerbating fatigue. With adequate rest in between, hang power cleans are a great tool to potentiate jumps.
增强动作——将 ROM 动作与相应的运动动作配对（例如，负荷跳跃与冲刺、等长训练与跳跃）是提高表现而不加剧疲劳的好方法。在中间充分休息的情况下，悬挂高翻是增强跳跃能力的好工具。 - Game-specific rapid eccentrics – Although slow eccentric movements are a growing trend among social media coaches, rapid eccentric training is a great way to improve sports performance in athletes.4 These can be loaded movements, like a dynamic speed squat, or unloaded plyometrics, like hurdle hops.
针对比赛的快速离心训练——尽管慢速离心运动在社交媒体教练中越来越流行，但快速离心训练是提高运动员运动表现的好方法。 4 这些可以是加载动作，例如动态速度深蹲，也可以是卸载增强式动作，例如跨栏跳。
Training power-specific qualities requires a more detailed program since velocity is one of the first qualities to fatigue in a training session. The Power ROM is most effectively developed at the beginning of a session, with less total volume than some other components. Depending on the athlete’s work capacity, you can perform up to 10 reps in a set at this ROM at high speeds, or you can break it up over a few sets. Using the reference that most athletes peak at 30–45 effort jumps in a game, we should consider keeping the total reps in this range to encourage higher outputs. Accumulating too many bad reps due to fatigue could negate some of the positive training effects we are looking for.5
训练特定于力量的素质需要更详细的计划，因为速度是训练中最容易疲劳的素质之一。 Power ROM 在会话开始时开发最为有效，其总体积比其他一些组件要少。根据运动员的工作能力，您可以在该 ROM 中高速执行一组最多 10 次重复，也可以将其分成几组。根据大多数运动员在一场比赛中达到 30-45 次努力跳跃的峰值这一参考，我们应该考虑将总次数保持在这个范围内，以鼓励更高的输出。由于疲劳而积累过多的不良次数可能会抵消我们正在寻找的一些积极的训练效果。 5
Another way to reduce fatigue and keep velocity high is by using equipment that naturally decreases the movement an athlete can go through—for example, high handles on a trap bar or resting a bar on the pins during a bench press. This is also a great time to quantify power by using devices that measure speed or watts produced. A lower-cost method to add speed and intent is by timing sets or racing reps between athletes—timing a set of five trap bar speed deadlifts or barbell sprinter squat jumps can increase the effort from athletes.
减少疲劳和保持高速度的另一种方法是使用自然减少运动员可以进行的运动的设备，例如，在卧推过程中将横杆放在高位手柄上或将横杆放在销钉上。这也是使用测量速度或产生的瓦数的设备来量化功率的好时机。增加速度和意图的一种成本较低的方法是通过运动员之间的计时组或比赛代表来计时一组五个陷阱杆速度硬拉或杠铃短跑运动员深蹲跳跃可以增加运动员的努力。
We can also pair overcoming isometric movements with like-skilled athletic movements to maximize plyometric training at the beginning of a session. Getting an athlete to a tetanic contraction during an isometric takes time, but it’s a great way to freely quantify effort. Unfortunately, fatigue is still the enemy, forcing our overcoming isometrics to be done for five seconds at most.
我们还可以将克服等距运动与类似技能的运动运动结合起来，以在训练开始时最大限度地进行增强式训练。让运动员在等长收缩过程中达到强直收缩需要时间，但这是自由量化努力的好方法。不幸的是，疲劳仍然是敌人，迫使我们克服等距训练最多只能完成五秒钟。
2. The Muscular/Strength ROM
2. 肌肉/力量ROM
(Muscular-dominant movements in sports)
（运动中肌肉主导的动作）
Another layman’s term for this ROM would be “powerlifting range,” but it can apply to some of the full Olympic lifts and your typical hypertrophy-focused exercises. This range does a great job at hitting multiple training needs, as it allows for substantial load, can be done relatively explosively, and can introduce a lot of fatigue to an athlete.
这个 ROM 的另一个外行术语是“举重范围”，但它可以适用于一些完整的奥林匹克举重和典型的以肥大为重点的练习。这个范围在满足多种训练需求方面做得很好，因为它允许大量的负荷，可以相对爆炸性地完成，并且会给运动员带来很多疲劳。
For starters, let’s talk about putting some size on your thighs. There are many theories on how to maximally stimulate hypertrophy and neurological stimulation; a formula that some use is:
首先，我们来谈谈大腿尺寸。关于如何最大限度地刺激肥大和神经刺激有很多理论；有些人使用的公式是：
-
(weight lifted/intensity) x (reps x sets) x (range of motion)
（举重/强度）x（次数 x 组数）x（运动范围）
The Strength ROM is a much greater range than the Power ROM, but it is not so extreme that it cannot be loaded maximally and done for several reps in a row relatively quickly. When you think of a squat (back/front/overhead), this ROM is below parallel (hip crease below top of knee) but not so deep that we lose the amortization phase of movement (isometric point between eccentric and concentric).
Strength ROM 的范围比 Power ROM 大得多，但它并没有极端到无法最大程度地加载并相对快速地连续完成几次。当你想到深蹲（后/前/头顶）时，这个 ROM 低于平行线（臀部折痕低于膝盖顶部），但不会太深，以至于我们失去运动的摊销阶段（偏心和同心之间的等距点）。
Like an exploratory submersible, athletes can spend a lot of time at this depth without running out of energy, allowing them to put in a lot of training volume. In current strength and conditioning, this is the most common ROM used, and if you post a video without hitting “depth,” the powerlift bros will let you know about it. Ideally, this ROM is used for:
就像探索潜水器一样，运动员可以在这个深度花费大量时间而不会耗尽能量，从而允许他们进行大量训练。在当前的力量和体能训练中，这是最常用的 ROM，如果您发布的视频没有达到“深度”，举重兄弟会让您知道这一点。理想情况下，该 ROM 用于：
- Ideal strength development ROM – Anecdotally, millions of powerlifters worldwide have shown that significant load can be lifted in this range. Likewise, we periodically see high-level athletes enter this ROM as they perform high-power movements during their sport. Typically, these higher-force movements include larger ground contact times and slower eccentric loading than the aforementioned fascial range. Athletes with concentric-dominant tendencies will do better in this ROM than their more eccentric counterparts. This ROM also greatly develops the amortization phase because the braking occurs in a less mechanically advantageous position (more muscular loading than ligament). This is why traditional power lifts like bench presses, squats, and deadlifts are great. Because we still see a large amount of high-force performance in this ROM, we want to train it effectively with relative load.
理想的力量发展 ROM – 有趣的是，全球数百万举重运动员已经证明，在此范围内可以举起大量负载。同样，我们定期看到高水平运动员在运动中进行高强度动作时进入此 ROM。通常，这些较高力的运动包括比上述筋膜范围更长的地面接触时间和更慢的偏心负载。具有同心主导倾向的运动员在这个 ROM 中会比那些偏心的同行表现得更好。该 ROM 还极大地发展了摊销阶段，因为制动发生在机械上不太有利的位置（比韧带肌肉负荷更大）。这就是为什么卧推、深蹲和硬拉等传统举重动作效果很好的原因。因为我们仍然在这个 ROM 中看到大量的高力量性能，所以我们希望通过相对负载对其进行有效的训练。 - Optimal hypertrophy stimulating ROM – Since putting on functional size is an important part of many sports—but introducing too much fatigue can result in impaired sports play—we want to spend the least amount of time necessary to encourage muscle protein synthesis. This ROM combines the degrees of movement and possible load lifted to encourage a greater mechanical stimulus for “growth.”
刺激 ROM 的最佳肥大——由于增加功能性尺寸是许多运动的重要组成部分，但引入过多的疲劳会导致运动效果受损，因此我们希望花费最少的时间来促进肌肉蛋白质合成。该 ROM 结合了运动程度和可能举起的负载，以鼓励更大的机械刺激以促进“生长”。
Fatigue is a crucial component to consider when building a training program. If we burn too much energy at the wrong time, we will inhibit the quality of work we can do throughout a session. Training the strength ROM is best done toward the middle or end of a session where speed is no longer the focus, but we have not over-exerted athletes beyond their ability to move heavier weights.
疲劳是制定培训计划时需要考虑的重要组成部分。如果我们在错误的时间消耗过多的能量，我们就会降低整个训练过程中的工作质量。训练力量活动范围最好是在训练的中间或结束时进行，此时速度不再是重点，但我们并没有让运动员过度用力，超出他们移动较重重量的能力。
This looks like your more traditional strength training exercises, such as back squats, deadlifts from the bar or hex handles, or barbell or DB bench presses to the shirt. This can also include more power-specific drills like kneeling or half-kneeling medball throws. The overall volume needs to be dictated by the athlete’s max recoverable volume, but the sets will have reps of 1–10 with only a few working sets per day per exercise.
这看起来像是更传统的力量训练练习，例如后蹲、杠铃或六角手柄硬拉，或者杠铃或 DB 卧推到衬衫。这还可以包括更多针对力量的训练，例如跪式或半跪式抛球。总训练量需要由运动员的最大可恢复训练量决定，但组数为 1-10 次，每次练习每天只有几组工作组。
As much as some in the S&C community want to abandon the idea of lifting heavier loads in favor of higher speeds or alternative styles of training, there are arguments to keep bending bars and getting PRs. Neurological adaptations to heavier weights seem to be unique and valuable, and we should still include them in sports training, thus why I have called this the “Strength” ROM.6
尽管 S&C 社区中的一些人希望放弃举重较重的想法，转而采用更高的速度或其他训练方式，但仍有人主张继续弯曲杠铃并获得个人纪录。神经系统对较重重量的适应似乎是独特且有价值的，我们仍然应该将它们纳入运动训练中，这就是为什么我将其称为“力量”ROM。 6
3. The Tissue Capacity ROM
3. 组织容量ROM
(The extreme range of motion a tissue can currently support)
（组织目前可以支持的极限运动范围）
I would call this the “modern” ROM, but there have been guys like Charles Poliquin preaching the importance of this for years. This ROM laughs at the coaches and PTs from yore who claimed performing deeper squats would implode your knee like a mismanaged submarine on the ocean floor. Without proper acclimation and a great plan, these depths can mean disaster for the unwitting. Range of motion goes beyond “traditional” depths and focuses on the individual’s max capacity of a joint and its surrounding tissues. We can also call this the End Range of Motion (EROM), but most individuals will have a current capacity they are limited to and a true capacity they can work toward.
我将其称为“现代”ROM，但多年来一直有像 Charles Poliquin 这样的人宣扬其重要性。这个ROM嘲笑了以前的教练和体操员，他们声称进行更深的深蹲会让你的膝盖爆炸，就像海底管理不善的潜水艇一样。如果没有适当的适应和周密的计划，这些深度对于不知情的人来说可能意味着灾难。运动范围超出了“传统”深度，重点关注个人关节及其周围组织的最大能力。我们也可以将其称为“极限运动范围”(EROM)，但大多数人都具有他们所限制的当前能力以及他们可以努力实现的真正能力。
Although this EROM is much harder to achieve any substantial load in and lacks the speed potential of other ROMS, it plays a crucial role in preparing soft tissue for the EXTREMES of what might happen in sports and life. When an athlete experiences tendonitis or even tears/trauma to connective tissue, it is always because the demands of the moment supersede the preparedness of the structure. Ideally, we would use this EROM for:
尽管这种 EROM 很难实现任何实质性负载，并且缺乏其他 ROM 的速度潜力，但它在为软组织做好准备以应对运动和生活中可能发生的极端情况方面发挥着至关重要的作用。当运动员经历肌腱炎甚至结缔组织撕裂/创伤时，总是因为当时的需求取代了结构的准备。理想情况下，我们会将此 EROM 用于：
- Improving connective tissues’ durability – Large ranges of motion put greater stretch and load on connective tissues like tendons and ligaments. Many athletes struggle with bouts of tendonitis, and “prehab” should be considered for hotspot areas within specific sports. Large ROM training should be included as a holistic approach to improving the health of athletes.
提高结缔组织的耐用性——大范围的运动会给肌腱和韧带等结缔组织带来更大的拉伸和负荷。许多运动员都在与肌腱炎作斗争，因此应考虑针对特定运动中的热点区域进行“预康复”。大活动范围训练应作为改善运动员健康的整体方法。 - Enhancing proprioception at extreme ranges of motion – If you’ve never managed this challenging range, you won’t move efficiently in it. Like transitioning from a snorkel to a scuba tank, more details have to be managed in order to come out unscathed. We want athletes to have cognitively been in this range (even if at lower speeds and loads) to help them manage that situation better.
增强极限运动范围内的本体感觉——如果您从未处理过这个具有挑战性的范围，您将无法在其中有效地移动。就像从通气管过渡到水肺潜水器一样，必须管理更多细节才能毫发无伤。我们希望运动员的认知能力处于这个范围内（即使是在较低的速度和负荷下），以帮助他们更好地应对这种情况。 - Increasing overall “flexibility” – We are learning that flexibility is a very neurological response. An athlete’s nervous system will inhibit them from entering a space if it is deemed “unsafe.” By using load and frequency, we can encourage our nervous system to trust a range of motion without just putting the brakes on. Although our bodies are just trying to protect us, something as simple as reduced ankle dorsiflexion can increase the risk of an ACL tear.7
提高整体“灵活性”——我们了解到，灵活性是一种非常神经性的反应。如果运动员的神经系统被认为“不安全”，他们的神经系统就会阻止他们进入某个空间。通过使用负荷和频率，我们可以鼓励我们的神经系统信任一定范围的运动，而不仅仅是踩刹车。尽管我们的身体只是想保护我们，但像脚踝背屈减少这样简单的事情就会增加 ACL 撕裂的风险。 7
It wasn’t that long ago that doctors couldn’t confirm the ability of ligaments like the ACL to thicken/hypertrophy due to training. Traditional, partial ROM lower-load training did not seem to cause a positive change that could be recognized with any confidence. However, when researchers looked at athletes whose sport demanded maximum EROM-loaded movements, they were able to see significant ligament thickening.8
不久前，医生还无法确认前十字韧带等韧带是否会因训练而增厚/肥大。传统的、部分ROM低负荷训练似乎并没有带来任何可以自信地认识到的积极变化。然而，当研究人员观察需要最大 EROM 负载运动的运动员时，他们发现韧带明显增厚。 8
It would seem that the greater the ROM and stress placed on connective tissue is, the greater the adaptation and, thus, resilience. Large ROM movements can affect not only the structure but also the stability of the limbs they are associated with. Many cruciate ligaments have morphologically different sensory nerve endings, turning them into a large contributor to proprioception.9
看来，ROM 和施加在结缔组织上的压力越大，适应能力就越大，因此弹性也越大。大活动范围运动不仅会影响结构，还会影响相关肢体的稳定性。许多十字韧带具有形态上不同的感觉神经末梢，使它们成为本体感觉的重要贡献者。 9
This training range is unique because its application varies depending on the individual or training goal. It can be done at the beginning of a session with lighter loads and longer times under tension—almost as a warm-up—or at the end as a capstone to a tough session with more weight, faster speeds, or higher volumes. Just like an athlete’s ability to generate speed or power in the first ROM or the amount of weight they can lift in the strength ROM, the abilities of athletes to move in this ROM greatly vary. Because of this, it is important to mediate load, understand it’s more fatiguing for some than others, and possibly use devices like slant boards or assisted straps for larger movements at specific joints.
这个训练范围是独特的，因为它的应用根据个人或训练目标而变化。它可以在训练开始时以较轻的负荷和较长的时间在紧张状态下完成（几乎作为热身），也可以在训练结束时以更大的重量、更快的速度或更高的训练量作为艰苦训练的顶峰。就像运动员在第一个 ROM 中产生速度或力量的能力或在力量 ROM 中可以举起的重量一样，运动员在这个 ROM 中移动的能力也有很大差异。因此，调节负荷非常重要，了解某些人比其他人更容易疲劳，并可能使用斜板或辅助带等设备在特定关节处进行较大的运动。
As with all movements, we want to stay within an athlete’s current capacity and expand that over time, but since this has the most degrees of movement, it is more likely to cause a problem if your athletes are moving “poorly.” A great way to teach movement quality in this space with VERY LOW risk or irritation is with yielding isometrics. By performing longer-duration active holds (30 seconds or greater), not only will athletes build confidence, but their connective tissues will also get a greater response to the stress.
If absolute strength in this ROM is the goal, performing submaximal and higher-rep movements at the end of the session can also be done. By finishing a session with controlled sets of 10 or working sets that last longer than 30 seconds, athletes can “restore” some movement qualities that might have been inhibited by faster or harder training. For many older athletes who have not engaged in this type of training from an earlier age, you will need to lower their movement expectations at first or provide them with assisted devices to create flexion in some of the joints.
如果该 ROM 中的绝对力量是目标，则也可以在训练结束时执行次最大和更高次数的动作。通过以 10 组为一组的受控组或持续时间超过 30 秒的工作组完成训练，运动员可以“恢复”一些可能因更快或更难的训练而受到抑制的运动质量。对于许多从小就没有参加过此类训练的老年运动员来说，您首先需要降低他们的运动期望，或者为他们提供辅助装置以在某些关节中产生屈曲。
Working at Depth 深度工作
Not every coach is trying to discover treasure in the Titanic, but that doesn’t mean our athletes shouldn’t be prepared for the extremes that each depth can bring in sports. There isn’t always time or energy in every training session to develop each position properly, but any coach can program to include all of these ROMS over the course of a week with all of their athletes.
并不是每个教练都试图在泰坦尼克号中发现宝藏，但这并不意味着我们的运动员不应该为运动中每个深度可能带来的极端做好准备。在每次训练中并不总是有时间或精力来正确地发展每个位置，但任何教练都可以计划在一周的时间内与所有运动员一起使用所有这些 ROMS。
You wouldn’t send a scuba diver to the Mariana Trench in a 1912 suit, and you probably shouldn’t send someone to the pitch, field, or court without the proper preparation, either.
你不会派一名水肺潜水员穿着 1912 年的西装去马里亚纳海沟，你也不应该在没有经过适当准备的情况下派某人去球场、田野或法庭。
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不错的工作。感谢你的分享
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