About a year ago, I wrote an article here titled “Redefining Strength: High Force Does Not Equal High Load.” Little did I know then, but that would be the tip of the iceberg for what has ballooned into an entire system that I decided to name the Force System. This system is a compilation of years of learning from various resources and many people much smarter than me. Many of these individuals I’ve worked for or with and communicate with weekly; however, some of this knowledge has been gained from individuals I’ve never spoken to. This is possible because of the ease of access to information on social media and platforms like SimpliFaster.
大约一年前，我在这里写了一篇题为“重新定义强度：高力量不等于高负载”的文章。当时我还不知道，但这只是我决定命名为原力系统的整个系统的冰山一角。这个系统是多年来从各种资源中学习的汇编，许多人比我聪明得多。其中许多人是我曾经共事过或共事过的人，每周都会与我交流；然而，其中一些知识是从我从未与之交谈过的人那里获得的。这是可能的，因为可以轻松地访问社交媒体和 SimpliFaster 等平台上的信息。
Another percentage of this system has been born from self-experimentation, asking questions, trying to find answers, and challenging tradition. I’d like to put the disclaimer early in this article that I am not trying to reinvent the wheel; however, I do believe that the elements within this system complement each other in a very powerful way. Allow the Force System to reimagine how we look at sports performance without the reliance on powerlifting, Olympic lifting, or bodybuilding. Elements from each are present, but at a much smaller scale than the average program.
这个系统的另一部分是通过自我实验、提出问题、试图寻找答案和挑战传统而诞生的。我想在本文的开头部分声明我并不想重新发明轮子；然而，我确实相信这个系统中的各个元素以非常强大的方式相互补充。让力量系统重新构想我们如何看待运动表现，而不依赖举重、奥林匹克举重或健美。每个项目的要素都存在，但规模比一般项目小得多。
I also believe plenty of elements within this program have been around but are often not utilized to their full potential. Depth drops and overcoming isometrics (isos) have seemed to get the most buzz within this system, but there are many more important aspects that I am excited to dig into in this article. To introduce the Force System, in its totality, it consists of four pillars:
我还相信该计划中的许多要素已经存在，但往往没有充分发挥其潜力。深度下降和克服等轴测 (isos) 似乎是这个系统中最热门的话题，但我很高兴在本文中深入探讨许多更重要的方面。介绍一下部队系统，总体而言，它由四个支柱组成：
- High Force 高力
- Fast Force 快速力量
- Slow Force 慢力
- Human Force 人力
Each carries its own power to create the highest-performing and most robust athlete possible.
每个人都拥有自己的力量，可以创造出表现最好、最强壮的运动员。
High Force 高力
Tradition says that progression within a training program typically includes an increase in volume or intensity (e.g., total weight). While that creates beneficial physiological adaptations, I always felt that it didn’t best prepare athletes for the physical stressors they encounter in sport. Movements in sport, such as a rapid deceleration, change of direction, or maximal jump, create extremely high ground reaction forces, and you obviously don’t perform these movements on the playing field with a barbell on your back or a dumbbell in your hands.
传统认为，训练计划的进展通常包括增加训练量或强度（例如总重量）。虽然这创造了有益的生理适应，但我总觉得它并不能最好地让运动员为他们在运动中遇到的身体压力做好准备。体育运动中的动作，例如快速减速、改变方向或最大跳跃，会产生极高的地面反作用力，而您显然不会在比赛场上背着杠铃或手里拿着哑铃来执行这些动作。
This led me to a series of experiments. Do traditional movements (squats, deadlifts, etc.) loaded at near maximal intensities produce high forces, or can you manipulate components of the Force equation (Force = Mass x Acceleration) to expose athletes to higher peak ground reaction forces?
这导致我进行了一系列实验。以接近最大强度加载的传统运动（深蹲、硬拉等）是否会产生很高的力，或者您可以操纵力方程的组成部分（力 = 质量 x 加速度）以使运动员承受更高的峰值地面反作用力？
Ideally, my goal with this is to increase the magnitude of an athlete’s force production and build resiliency against these high forces they experience in sport. That led me to depth drops, overcoming isos, and drop catches. The initial “Redefining Strength” article focused on this High Force portion of the system (before I even knew there was going to be a system). If you’d like to hear more about my early thoughts and the creation of the High Force pillar, be sure to check out that article.
理想情况下，我的目标是增加运动员产生力量的幅度，并增强他们在运动中承受的高力量的弹性。这让我开始深度下降、克服 isos 和下降接球。最初的“重新定义强度”文章重点讨论了系统的高力量部分（在我知道会有一个系统之前）。如果您想了解更多关于我的早期想法和高力柱的创建，请务必查看那篇文章。
The first thing I’ll say is there’s a portion of that first article that I now believe to be wrong. I stated: “I believe a belt squat overcoming iso to be the highest force-producing exercise an athlete can perform.” A year later, I’ve found it’s not first or even second in regard to peak force.
我要说的第一件事是，我现在认为第一篇文章的一部分是错误的。我说：“我相信克服 ISO 的腰带深蹲是运动员可以进行的最高力量产生的运动。”一年后，我发现它在峰值力量方面并不是第一，甚至不是第二。
To start, the second-best exercise I’ve found when it comes to producing the highest peak force is actually a harness overcoming iso. The harness I use, which I believe to be most comfortable, is the Exxentric Squat Harness. The ultimate High Force exercise—number one on my list—is a depth drop. Since releasing that first article, I have had more time to experiment with the power of depth drops and also collaborate with other practitioners who use them at a very high level.
首先，我发现在产生最高峰值力方面第二好的练习实际上是克服 iso 的安全带。我使用的安全带是 Exxentric 深蹲安全带，我认为这是最舒适的。最终的高力量练习——我的清单上的第一名——是深度下降。自从发表第一篇文章以来，我有更多的时间来试验深度下降的力量，并与其他在很高水平上使用它们的从业者合作。
At Furman University, Matt Aldred has seen his guys hit more than 12,000 Newtons in depth drops: more than 12 times body weight. I can confirm that I have seen the same with athletes and myself. For this reason, depth drops are the king of High Force exercises. While I’ve changed my tune on overcoming isos in terms of their place on the High Force podium, I still utilize them, and they remain a staple of this portion of the system.
在弗曼大学，马特·奥尔德雷德 (Matt Aldred) 亲眼目睹他的队员在深度落差中击中超过 12,000 牛顿：超过体重的 12 倍。我可以确认我在运动员和我自己身上也看到了同样的情况。因此，深度下降是高力量训练中的王者。虽然我改变了对克服 ISO 在 High Force 领奖台上的地位的看法，但我仍然使用它们，并且它们仍然是系统这一部分的主要内容。
The last primary exercise variation is drop catches. Drop catches involve holding a weight (dumbbell, barbell, trap bar, etc.) at the top of the range of motion and dropping and catching the weight at a lower position. This exposes the body to much higher forces than the traditional version of any exercise because of the change in acceleration of the movement. Remember, Force = Mass x Acceleration.
最后一个主要练习变化是接球。抛接包括在运动范围的顶部握住重物（哑铃、杠铃、斜杠等），然后在较低位置抛下并接住重物。由于运动加速度的变化，与传统的任何练习相比，这会使身体承受更大的力量。请记住，力 = 质量 x 加速度。
Depth drops, overcoming isos, and drop catches continue to be the backbone of High Force days. They are implemented through a progression that is much different from traditional progressions—instead of more weight, the progression is done by increasing force.
深度下降、克服 ISO 和下降接球仍然是 High Force 时代的支柱。它们的实施方式与传统的进展方式有很大不同——不是增加重量，而是通过增加力量来完成。
Video 1. Depth drops are the king of High Force. Landing rigid like a statue will increase peak force much more than a compliant, “melting” strategy. If you have access to force plates, try some drops from increasing heights and track your peak force.
视频 1. 深度下降是高力之王。像雕像一样僵硬地着陆比顺从的“融化”策略更能增加峰值力量。如果您可以使用测力台，请尝试从越来越高的高度跌落并跟踪您的峰值力。
It’s also impossible to talk about High Force without including the work that should be done outside the weight room. Damian Harper is one of the leading researchers in the realm of deceleration training. He has shown that, between max acceleration, max velocity, and max deceleration, decelerations produce the highest forces (more than six times body weight). Because of this, the development of deceleration outside of the weight room is vitally important within the High Force framework.
谈论高力量也不可能不包括应该在举重室之外完成的工作。达米安·哈珀 (Damian Harper) 是减速训练领域的领先研究人员之一。他证明，在最大加速度、最大速度和最大减速度之间，减速度产生的力最大（超过体重的六倍）。正因为如此，在举重室之外发展减速在高力量框架内至关重要。
While I believe deceleration qualities can be developed within the weight room, putting athletes in positions to actually feel high-level deceleration is essential to realize the adaptations that have taken place in the weight room and to build capacity and performance in this area. I think there is value in the “deceleration drills” that you see plastered all over social media, including a medball chop or a band around an athlete’s waist as they are pulled into a deceleration. However, I don’t believe these touch the GRFs present in the max decelerations athletes experience on the field/court.
虽然我相信减速品质可以在举重室中得到发展，但让运动员处于能够真正感受到高水平减速的位置对于实现举重室中发生的适应以及增强该领域的能力和表现至关重要。我认为你在社交媒体上看到的“减速训练”是有价值的，包括在运动员被拉入减速时进行的奖章或腰间系带。然而，我不认为这些会影响运动员在场上所经历的最大减速度中存在的 GRF。
I understand there isn’t an objective way to evaluate what I’m about to say; however, I think a game as simple as tag can allow athletes to experience high deceleration forces, and they’ll probably have fun doing it. Fun = intent = higher forces.
我知道没有客观的方法来评估我将要说的话；然而，我认为像捉人这样简单的游戏可以让运动员体验到高减速力，而且他们可能会玩得很开心。乐趣=意图=更高的力量。
Video 2. Tag game with basketball players. There are countless variations that you can introduce, including 1 v 1, 3 v 1, Team Tag, and Sharks & Minnows.
视频 2. 与篮球运动员进行标签比赛。您可以引入无数种变化，包括 1 v 1、3 v 1、Team Tag 以及 Sharks & Minnows。
I’ve been asked why this matters. Why is it important to expose athletes to high forces as opposed to just high loads, like in traditional training programs? I have a few thoughts on this.
有人问我为什么这很重要。为什么让运动员承受高力量而不是像传统训练计划那样仅仅承受高负荷很重要？对此我有一些想法。
The first is a disclaimer: I am not throwing out traditional exercises or progressions through increasing intensities. Instead, I am offering a progression from them when an athlete becomes “strong enough”—which, in my opinion, is much sooner than most think. If you’re looking for standards and objective numbers to determine these things, I don’t have them…yet…as it pertains to the Force System. However, individuals like Matt Rhea of the New Orleans Saints have put out some interesting “strong enough” standards in relation to contributions to speed.
首先是免责声明：我不会通过增加强度来放弃传统的练习或渐进式。相反，当一名运动员变得“足够强大”时，我会提供他们的进步——在我看来，这比大多数人想象的要早得多。如果你正在寻找标准和客观数字来确定这些事情，我还没有……因为它与原力系统有关。然而，像新奥尔良圣徒队的马特·雷亚这样的人提出了一些关于速度贡献的有趣的“足够强大”的标准。
My other reason for the importance of High Force training is that it’s what sports demand. While plenty of sports involve trying to move or control another individual’s mass (lineman in American football, MMA, etc.), a lot of the force that athletes experience has to do with ground reaction forces (GRF). Research has shown that triple jumpers can experience up to 22 times body weight on a single limb! (Hay, 1993).
我认为高力量训练重要性的另一个原因是它是运动所需要的。虽然许多运动都涉及尝试移动或控制另一个人的质量（美式橄榄球、综合格斗等中的边裁），但运动员所感受到的许多力量都与地面反作用力 (GRF) 有关。研究表明，三级跳远运动员的单肢承受的重量可达体重的 22 倍！ （海伊，1993）。
To a lesser degree, I’ve watched my basketball athletes move at full speed on a fast break and slam on the brakes, hit a Euro step, and launch themselves into the air to dunk on an oncoming defender. This in-game action may be impossible to quantify in terms of GRF at this point in time. While different from a triple jump, it’s similar enough to assume extremely high forces that aren’t even touched by traditional movement. I want to use these higher-force exercises to build the capacity to tolerate these high forces in competition and also, when appropriate, move the needle in terms of an athlete’s ability to express even higher forces.
在较小程度上，我看到我的篮球运动员在快攻中全速移动，猛踩刹车，进行欧洲步，然后腾空而起，在迎面而来的防守者身上扣篮。目前，这种游戏内动作可能无法用 GRF 来量化。虽然与三级跳远不同，但它足够相似，可以承受传统运动无法触及的极高力量。我想利用这些更高力量的练习来培养在比赛中承受这些高力量的能力，并在适当的时候，提高运动员表达更高力量的能力。
These two things, in theory, should help reduce the likelihood of injury and improve performance. Again, do you replace every movement in your program with a depth drop? No. However, there is absolutely a time and a place and a growing argument that these elements should at least be included if you want to best prepare athletes.
理论上，这两件事应该有助于减少受伤的可能性并提高表现。再说一遍，你是否用深度下降替换了程序中的每个动作？不。但是，绝对有一个时间和地点，而且越来越多的争论认为，如果你想让运动员做好最好的准备，至少应该包括这些元素。
Fast Force 快速力量
As I began to develop the High Force section of this system, I realized that expansion was needed to encompass all of the aspects of physical development that I find most important. While deceleration fits well into the High Force theme, for the reasons stated in the last section, acceleration and max velocity development fit well in the Fast Force theme.
当我开始开发该系统的高力量部分时，我意识到需要进行扩展以涵盖我认为最重要的身体发展的所有方面。虽然减速非常适合“高力”主题，但由于上一节所述的原因，加速和最大速度的发展非常适合“快速力”主题。
I would like to mention that I think acceleration AND max velocity speed should be trained, regardless of the sport. I see coaches shy away from max velocity sprinting because it’s not “present in their sport,” but from a general perspective, as my close friend and co-business owner Mike Sullivan says, max velocity sprinting is the most prolific combination of coordination, force, and short ground contacts possible in movement. And, as you’ll come to realize, the Fast Force theme is constructed around these things, along with elasticity.
我想提一下，我认为无论什么运动，都应该训练加速度和最大速度。我看到教练们回避最大速度冲刺，因为它“不存在于他们的运动中”，但从一般角度来看，正如我的密友兼合伙企业老板迈克·沙利文所说，最大速度冲刺是协调性、力量的最多产组合，并且在运动中可以短距离接触地面。而且，正如您将意识到的那样，Fast Force 主题是围绕这些事物以及弹性构建的。
To most, the concept of elasticity sounds like a cool buzzword to draw attention on social media, but to me, it is much more. Along with linear speed, the other pillar of Fast Force training centers around this ability to build more elastic athletes. This seems, at first glance, to be subjective; however, after digging through force plate data for years, I’ve begun to create models of what depicts elasticity. This involves looking at the change in certain metrics, including time to takeoff, countermovement depth, and braking forces, and noticing the shape of the force-time curve.
对大多数人来说，弹性的概念听起来像是一个在社交媒体上吸引注意力的很酷的流行词，但对我来说，它的意义远不止于此。除了线性速度之外，快速力量训练的另一个支柱就是围绕这种能力来培养更有弹性的运动员。乍一看，这似乎是主观的。然而，经过多年对测力台数据的挖掘，我已经开始创建描述弹性的模型。这涉及查看某些指标的变化，包括起飞时间、反向运动深度和制动力，并注意力-时间曲线的形状。
From a developmental perspective, I believe elasticity starts at the feet by getting athletes out of their shoes and exposing the soles of their feet to sensation. I love walking outside on various surfaces and/or using neurospike balls (available on Amazon) to drive tactile stimulation through the soles of the feet. Often, feet that are labeled “weak” are actually just lying “dormant” from a lack of tactile stimulation. Next, I think exposing the body to high volumes of extensive plyometrics begins to transition it away from muscular-driven movement to a reliance on the power of connective tissue.
从发展的角度来看，我相信弹性始于脚部，让运动员脱掉鞋子，让脚底接触到感觉。我喜欢在各种表面上行走和/或使用神经刺球（亚马逊上有售）通过脚底驱动触觉刺激。通常，被标记为“无力”的脚实际上只是由于缺乏触觉刺激而处于“休眠”状态。接下来，我认为让身体接受大量的增强式训练开始将其从肌肉驱动的运动转变为依赖结缔组织的力量。
“Oscillatory” exercises are a staple of Fast Force days. Not only are these a unique and powerful training stimulus, but I believe they complement the development of both important aspects of Fast Force training: speed and elasticity. Traditional training turns muscles on and keeps them on…and on…and on. The power of oscillatory movement is found in training the ability to turn muscles off and, with certain variations, rely on and force the connective tissue to produce a larger percentage of the movement. The three main oscillatory variations I like to use are categorized into three Rs:
“振荡”练习是快速力量日的主要内容。这些不仅是一种独特而强大的训练刺激，而且我相信它们补充了快速力量训练的两个重要方面的发展：速度和弹性。传统的训练会开启肌肉并保持它们……一直……一直持续。振荡运动的力量在于训练关闭肌肉的能力，并且在某些变化下，依赖并迫使结缔组织产生更大比例的运动。我喜欢使用的三种主要振荡变化分为三个 R：
- Rhythm 韵律
- Rapid 迅速的
- Relaxation 松弛
Video 3. Oscillatory variations—for visual learners, here’s a demo of the three Rs in action.
视频 3. 振荡变化 - 对于视觉学习者，这里是三个 R 的演示。
Key takeaways from this section of the article are that Fast Force training’s two main focuses are speed and elasticity. Some of the ways you get there are:
本文这一部分的要点是快速力量训练的两个主要重点是速度和弹性。您可以通过以下方式到达那里：
- Sprinting 短跑
- Going barefoot 赤脚行走
- Doing extensive plyometrics
进行广泛的增强式训练 - Engaging in oscillatory movements (along with a few other elements not included in this article)
进行振荡运动（以及本文未包含的其他一些元素）
Fast Force training will probably look the most unique compared to most traditional strength and conditioning programs. You may spend more than half of a session outside: sprinting, jumping, being athletes! And once you transition to the weight room, you won’t see heavy barbells and horizontal pulls, vertical pushes, etc., but a much more unique training style. A style of training that all contributes back to speed and elasticity.
与大多数传统的力量和体能训练计划相比，快速力量训练可能看起来是最独特的。您可能会在户外度过一半以上的时间：短跑、跳跃、成为运动员！而一旦你过渡到举重室，你将不会看到沉重的杠铃和水平拉、垂直推等，而是一种更加独特的训练方式。一种有助于恢复速度和弹性的训练方式。
Slow Force 慢力
While High Force and Fast Force training fall in the realm of go, go, go, training this way can beat an athlete up—especially if that athlete is also playing their sport. This is not to say that these training means are unsafe, but any intense style of training will take a toll. And, to a certain extent, that’s what we want!
虽然高力量和快速力量训练属于“跑、跑、跑”的范围，但这种训练方式可能会打败运动员——特别是如果该运动员也在参加他们的运动。这并不是说这些训练方式不安全，而是任何激烈的训练方式都会造成损害。而且，在某种程度上，这就是我们想要的！
We need to disrupt homeostasis to create adaptation. However, after developing these first two themes, I realized I needed a more restorative, “therapeutic” stimulus that works to restore tissue quality at the muscular and connective tissue levels. And that is precisely what I wanted Slow Force to be: therapeutic, with a dose of development.
我们需要破坏体内平衡来创造适应。然而，在研究了前两个主题后，我意识到我需要一种更具恢复性的“治疗性”刺激，可以恢复肌肉和结缔组织水平的组织质量。这正是我想要的“慢力”：治疗性的，并有一定程度的发展。
The first element of Slow Force training involves the goal of improving tissue quality—specifically, tendons. While I’ve worked in a multitude of sports in my career, basketball has been a focus throughout, especially in my most recent positions. Because of this, I have become hyper-focused on the ability to prevent tendonous injuries or take a tendon that is beat up and painful and contribute to improving its health.
慢力训练的第一个要素涉及改善组织质量（特别是肌腱）的目标。虽然我在职业生涯中从事过多种运动项目，但篮球一直是我关注的焦点，尤其是在我最近的职位上。正因为如此，我变得非常关注预防肌腱损伤的能力，或者采取被殴打和疼痛的肌腱，并有助于改善其健康。
While overcoming isos have their own contribution to tendon adaptations, the ability to create high forces lends to them fitting in on High Force days. However, there is another isometric variation that leads to proven improvement in tendons: yielding isometrics.
虽然克服 iso 对肌腱适应有其自身的贡献，但产生高力量的能力使它们能够适应高力量日。然而，另一种等长变化可以导致肌腱得到证实的改善：屈服等长变化。
While overcoming isometrics involve pushing against an immovable object, yielding isometrics involve holding a static position against additional load (either gravity or weights). The power of yielding isometrics has been extensively researched by individuals like Keith Barr, Ebonie Rio, and many more. What I’ve come to hold as true is their ability to effectively negate stress shielding and contribute to stress relaxation. These things allow them to effectively work to heal damaged collagen found in painful tendons. For this reason, Slow Force days include high amounts of yielding isometrics. Typically, early in a Slow Force training session, I program global exercises with this yielding isometric theme, such as rear-foot elevated split squat (RFESS) isos or push-up isos.
克服等距涉及推动不可移动的物体，而屈服等距涉及保持静态位置以抵抗额外负载（重力或重量）。 Keith Barr、Ebonie Rio 等人对生成等轴测图的力量进行了广泛的研究。我认为真实的是它们能够有效地消除压力屏蔽并有助于压力放松。这些东西使它们能够有效地治愈疼痛肌腱中受损的胶原蛋白。因此，慢力日包括大量的屈服等轴测图。通常，在慢力训练课程的早期，我会以这种等距主题进行整体练习，例如后脚抬高分腿深蹲 (RFESS) isos 或俯卧撑 isos。
Video 4. Rear-foot elevated split squat yielding isometric.
视频 4. 后脚抬高分腿深蹲，产生等长收缩。
From a muscular perspective, I include all higher-volume hypertrophy training within Slow Force. I think that not only is hypertrophy obviously an important quality to improve from an “armor” development and potential force-producing perspective, but higher volume training can bring more blood flow to certain areas of the body, which can aid in recovery and also expansion. This expansion occurs from the inside out through acute “swelling” of the musculature, offsetting the fact that most sports and High Force and Fast Force training require high amounts of internal compression.
从肌肉的角度来看，我将所有大容量的肥大训练纳入慢力训练中。我认为，从“盔甲”发展和潜在力量产生的角度来看，肥大显然是一个需要提高的重要品质，而且更高容量的训练可以为身体的某些区域带来更多的血液流动，这有助于恢复和扩展。这种扩张是通过肌肉组织的急剧“肿胀”从内到外发生的，抵消了大多数运动以及高力量和快速力量训练需要大量内部压缩的事实。
The last detail of Slow Force training I’ll include in this article is the use of local tissue prep (LTP). This is a concept I took from my time with the Sacramento Kings, working for Jesse Green and Jas Randhawa. To keep things simple, specific attention is given to tissues and structures within the body that are under the most stress during competition. You may focus on different tissues, depending on the sport. Yielding isometrics can be applied here and often should!
我将在本文中介绍的慢力训练的最后一个细节是局部组织准备 (LTP) 的使用。这是我在萨克拉门托国王队为杰西·格林和贾斯·兰达瓦工作时得出的一个概念。为了简单起见，我们特别关注比赛期间承受最大压力的体内组织和结构。根据运动项目的不同，您可能会关注不同的组织。屈服等轴测图可以在这里应用，并且经常应该应用！
While the RFESS yielding iso mentioned earlier uses a global approach to apply this training method, something like a leg extension yielding iso would be a local application specifically for the patellar and quad tendons. High Force and Fast Force training are powerful, stimulating, and potent. Slow Force training includes those same attributes but in an opposite fashion. Allow Slow Force days to be the “therapy” for your athlete’s body so they leave the weight room feeling better than when they entered.
虽然前面提到的 RFESS 产生 iso 使用全局方法来应用这种训练方法，但腿部伸展产生 iso 之类的东西将是专门针对髌骨和股四头肌腱的局部应用。高力量和快速力量训练是强大的、刺激的、有效的。慢力训练包含相同的属性，但方式相反。让慢力量日成为运动员身体的“疗法”，这样他们离开举重室时感觉比进入举重室时更好。
Human Force 人力
The last pillar of the Force System is Human Force. The most subjective of the four, this fills the gaps within the system beautifully. Human Force is highlighted by innate movement patterns. No, not squat, hinge, push, pull—but crawl, climb, hang, roll, throw, gymnastics, partner combatives, carry, etc. I say “etc.” because I see things daily that fit within this theme, and it is constantly evolving.
力量系统的最后一个支柱是人力。这四个中最主观的一个，完美地填补了系统内的空白。人类的力量通过先天的运动模式得到凸显。不，不是蹲、铰、推、拉，而是爬、爬、悬挂、翻滚、投掷、体操、伙伴格斗、携带等等。我说“等等”。因为我每天都会看到符合这个主题的东西，而且它在不断发展。
Anything that allows athletes to move in innate, foundational, and early developmental patterns is the perfect fit for Human Force. Honestly, go to a playground and play lava tag, and you’ll probably have the best Human Force stimuli possible. Because the other three themes within this system are more rigid, structured, and objective in nature, I program Human Force training with more freedom. For example, my athletes may complete three rounds of:
任何能让运动员按照先天、基础和早期发展模式发展的事物都非常适合 Human Force。老实说，去游乐场玩熔岩标签，你可能会得到最好的人力刺激。由于该系统中的其他三个主题本质上更加严格、结构化和客观，因此我可以更自由地规划人力训练。例如，我的运动员可能会完成三轮：
- Lizard crawls 蜥蜴爬行
- Alternating hang 交替悬挂
- Forward roll to SL squat
前滚翻至 SL 深蹲 - Medball lateral rotational throw
橄榄球横向旋转投掷 - Cartwheel 侧手翻
- Lateral shoulder push partner combative
侧肩推 搭档好斗 - MB hug carry MB拥抱携带
Video 5. Human Force exercises—there are endless possibilities within Human Force training, and this allows for creativity.
视频 5. 人力训练——人力训练有无限的可能性，这可以发挥创造力。
While I believe High, Fast, and Slow training cover a multitude of qualities, movements, speeds, forces, etc., there was still something missing. Allow Human Force training to complement these other three days to create the most holistic and complete system there is. While Human Force training can be a stand-alone day, I often program a Human Force warm-up to be completed before another one of the Force System days. I think including daily Human Force warm-ups can be especially impactful in-season: during times of hyper-specificity, there is a need for the most general of stimuli.
虽然我相信高、快、慢训练涵盖了多种素质、动作、速度、力量等，但仍然缺少一些东西。让人力训练与其他三天相辅相成，以创建最全面、最完整的系统。虽然人力训练可以是独立的一天，但我经常安排人力热身活动在另一天的人力系统训练之前完成。我认为，包括每日人力热身活动在赛季中尤其有影响力：在高度特异性的时期，需要最普遍的刺激。
Learn More About the Force System
了解有关力系统的更多信息
This system is a product of multiple years’ worth of learning, asking questions, and experimenting. It is not a finished product yet, and to be honest, I hope I never feel as if it is. I want to constantly evolve and improve, adding layers of complexity as often as possible to create the best possible way of preparing athletes.
这个系统是多年学习、提问和实验的产物。它还不是成品，说实话，我希望我永远不会有这样的感觉。我希望不断发展和改进，尽可能多地增加复杂性，以创造出最好的方式来培养运动员。
If you’ve liked, disliked, agreed, or disagreed with anything I discuss here, please feel free to reach out. Challenge my thoughts and ideas; this allows the system to grow and improve. If you think you like the system, you can head over to the linktree in my Instagram bio (@huntereis_sp) or follow the link and try a Force System program on Trainheroic. Also, stay tuned for more elaborate and in-depth information on the Force System coming in the near future.
如果您喜欢、不喜欢、同意或不同意我在这里讨论的任何内容，请随时与我们联系。挑战我的想法和想法；这使得系统能够成长和改进。如果你认为你喜欢这个系统，你可以前往我的 Instagram 简介 (@huntereis_sp) 中的链接树，或者点击链接并尝试 Trainheroic 上的原力系统程序。此外，请继续关注不久的将来推出的有关原力系统的更详细、更深入的信息。
I hope this article at least helps you look at performance through a different lens—a lens not jaded by powerlifting, Olympic lifting, bodybuilding, etc. I’ve always said the phrase “because we’ve always done it this way” is a dangerous trap. There’s nothing wrong with challenging tradition, and I understand some may think that’s exactly what this system does. You have to continue to try and move the needle in this industry, and I hope the Force System does just that.
我希望这篇文章至少能帮助您从不同的角度看待表现——一个不会因举重、奥林匹克举重、健美等而感到厌倦的镜头。我总是说“因为我们一直都是这样做的”这句话是一个危险的陷阱。挑战传统并没有什么错，我理解有些人可能认为这正是这个系统的作用。你必须继续尝试并推动这个行业的发展，我希望原力系统能够做到这一点。
Since you’re here… 既然你在这里……
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF
……我们有一个小小的请求。阅读 SimpliFaster 的人比以往任何时候都多，每周我们都会为您带来来自致力于培养更好运动员的教练、运动科学家和物理治疗师的精彩内容。请花点时间在社交媒体上分享文章，让作者提出问题和评论，并在适当的时候链接到文章（如果您有博客或参与相关主题的论坛）。 — SF
Reference 参考
James G. Hay. “Citius, altius, longius (faster, higher, longer): The biomechanics of jumping for distance.” Journal of Biomechanics. 1993;26(1):7–21, ISSN 0021-9290, https://doi.org/10.1016/0021-9290(93)90076-Q.
詹姆斯·G·海 (James G. Hay) “Citius、altius、longius（更快、更高、更长）：跳跃距离的生物力学。”生物力学杂志。 1993；26(1):7–21，ISSN 0021-9290，https://doi.org/10.1016/0021-9290(93)90076-Q。
