A Question of Balance: What Elite Throwers Know About Developing Rotational Power
平衡问题：优秀投掷运动员对发展旋转力量的了解

Imagine hoisting a 16-pound bowling ball to your shoulders and, with one arm, heaving it 77 feet, 2 inches. Then attach a 3-foot, 2-inch wire to it, swing it around a few times, and heave it 284 feet. Now take a dinner serving plate that weighs 4.4 pounds and toss it 243 feet. Those numbers represent the men’s world records in the shot put, hammer throw, and discus—that’s power!
想象一下，将一个 16 磅重的保龄球举到肩上，然后用一只手臂将其举起 77 英尺 2 英寸。然后在其上连接一根 3 英尺 2 英寸的金属丝，将其摆动几次，然后将其提升 284 英尺。现在，将一个重 4.4 磅的餐盘扔到 243 英尺的高度。这些数字代表了男子铅球、链球和铁饼的世界纪录——这就是力量！

As a weightlifter and weightlifting coach, I’ve always been interested in throwers because they often perform weightlifting movements, and a few go on to become elite weightlifters. I lived in Northern California in the 1970s and early 80s, and among the most remarkable dual-sport power athletes here were Ken Patera, Bruce Wilhelm, and Al Feuerbach.
作为一名举重运动员和举重教练，我一直对投掷运动员感兴趣，因为他们经常进行举重动作，其中一些人后来成为精英举重运动员。 20 世纪 70 年代和 80 年代初，我住在北加州，这里最著名的双项运动运动员包括肯·帕特拉 (Ken Patera)、布鲁斯·威廉 (Bruce Wilhelm) 和阿尔·费尔巴哈 (Al Feuerbach)。

Patera and Wilhelm trained at the Sports Palace Gym in San Francisco under Coach Jim Schmitz. Schmitz, my first and only coach, was a three-time Olympic Games coach and had a knack for getting the most out of big men. Patera placed sixth in the shot put in the 1968 Olympic Trials and had a best of 64-7 (19.7m) when the world record was 69-2 (21m).
帕特拉和威廉在旧金山体育宫体育馆接受吉姆·施密茨教练的训练。施米茨是我的第一位也是唯一一位教练，他曾三届奥运会担任教练，并且拥有充分利用大个子的诀窍。帕特拉在1968年奥运会铅球选拔赛中排名第六，并取得了64-7（19.7m）的最好成绩，当时的世界纪录是69-2（21m）。

As a weightlifter and weightlifting coach, I’ve always been interested in throwers because they often perform weightlifting movements, and a few go on to become elite weightlifters, says Kim Goss.
“作为一名举重运动员和举重教练，我一直对投掷运动员感兴趣，因为他们经常进行举重动作，其中一些人后来成为精英举重运动员，”金·戈斯说。Share on X 分享到 X

Patera moved on from track to compete in the 1972 Olympics in weightlifting, was the first American to clean and jerk 500 pounds, and was the only American to Olympic press 500 pounds. Although Russia’s Vasily Alexeev was the first to clean and jerk 500 pounds in 1970, six months before that historic lift, Patera cleaned 500 but missed the jerk when the platform collapsed.
帕特拉离开田径场，参加 1972 年奥运会举重比赛，成为第一位挺举 500 磅的美国人，也是唯一一位参加奥运会举重 500 磅的美国人。尽管俄罗斯选手瓦西里·阿列克谢耶夫 (Vasily Alexeev) 于 1970 年成为第一个完成挺举 500 磅的人，距离那场历史性举重还有六个月，但帕特拉 (Patera) 完成了挺举 500 磅，但在平台倒塌时未能完成挺举。

Wilhelm placed fifth in the shot put in the 1972 Olympic Trials, fifth in weightlifting in the 1976 Olympics, and became the first American to snatch 400 pounds. Wilhelm’s best official shot put was 66-1.4 (20.12m), and he unofficially hit 68-9 (21m).
威廉在 1972 年奥运会选拔赛中获得铅球第五名，在 1976 年奥运会举重比赛中获得第五名，并成为第一个抓举 400 磅的美国人。威廉的最佳官方铅球成绩为 66-1.4 (20.12m)，非正式成绩为 68-9 (21m)。

Feuerbach trained at the San Jose YMCA in San Jose, California, where I worked as a Nautilus instructor (yeah, I know). A three-time Olympian (counting the boycotted 1980 Games), Feuerbach established a world record shot put of 71-7 (21.82m). He made this historic mark on May 5, 1973, during the San Jose Invitational at San Jose State College. Five weeks later, Feuerbach placed second in the Senior National Weightlifting Championships in the 242-pound bodyweight class. He won the meet the following year, snatching 341 pounds and clean and jerking 418.
费尔巴哈在加利福尼亚州圣何塞的圣何塞基督教青年会接受培训，我在那里担任鹦鹉螺教练（是的，我知道）。作为三届奥运会选手（算上被抵制的 1980 年奥运会），费尔巴哈创造了 71-7 (21.82m) 的铅球世界纪录。 1973 年 5 月 5 日，他在圣何塞州立学院举行的圣何塞邀请赛上创造了这一历史性的记录。五周后，费尔巴哈在全国高级举重锦标赛242磅体重级中获得第二名。第二年，他以抓举 341 磅、挺举 418 磅的成绩赢得了比赛。

There were many other elite throwers in Northern California who could have excelled in weightlifting competitions. For example, I often trained at the Iron Works Gym in San Jose, where I saw Olympians Mac Wilkins and Brian Oldfield train. Wilkins was the 1976 Olympic champion and broke the official world record in the discus four times. Oldfield put the shot a world record of 75 feet (22.86m) as a professional. Wilkins and Oldfield were physically impressive and as strong as they looked.
北加州还有许多其他优秀投掷运动员本可以在举重比赛中表现出色。例如，我经常在圣何塞的 Iron Works 体育馆训练，在那里我看到了奥运会选手麦克·威尔金斯 (Mac Wilkins) 和布莱恩·奥德菲尔德 (Brian Oldfield) 训练。威尔金斯是 1976 年奥运会冠军，并四次打破铁饼官方世界纪录。奥德菲尔德以职业球员身份创下了 75 英尺（22.86m）击球世界纪录。威尔金斯和奥德菲尔德的身体素质令人印象深刻，而且和他们看起来一样强壮。

In one workout, I saw Wilkins easily snatch 308 pounds (I heard his best was 330), and the May 1973 issue of Strength and Health magazine has an early photo of Oldfield clean and jerking 350 pounds in competition. I asked Oldfield what he thought the best lift was for the shot put. His answer was the Olympic press, which was dropped from weightlifting competitions after the 1972 Olympics. Oldfield practiced what he preached and became exceptionally powerful in overhead movements—he reportedly could push press over 400 pounds.
在一次训练中，我看到威尔金斯轻松抓起308磅（听说他最好成绩是330磅）， 《力量与健康》杂志1973年5月号有一张奥德菲尔德在比赛中挺举350磅的早期照片。我问奥德菲尔德，他认为铅球最好的举重动作是什么。他的答案是奥林匹克推举，该推举在 1972 年奥运会后退出举重比赛。奥德菲尔德言出必行，在头顶动作中变得异常强大——据说他可以推举超过 400 磅的推举。

Having watched several elite throwers train and coached a few who competed at the collegiate and post-collegiate levels over the past four decades, I’d like to share six key points I’ve discovered.
在过去的四十年里，我目睹了几位精英投掷运动员训练和指导一些在大学和大学后水平上参加比赛的人，我想分享我发现的六个关键点。

1. Mass vs. Class 1. 大众与阶级

Except for a few phenoms, such as Feuerbach, who stood 6-1, elite throwers tend to be exceptionally tall. Consider the heights of the 2024 gold medal winners in the Olympics:
除了少数杰出人物（如费尔巴哈（Feuerbach）的战绩为 6 胜 1 负）外，精英投掷运动员往往都身材异常高大。考虑一下 2024 年奥运会金牌获得者的身高：

If there is an exception to the “taller is better” rule, it would be the hammer throw. The current world record in this event is held by two-time Olympic Champion Yuriy Sedykh, who threw 284-6 3/4 (86.74m) in 1986. He stands 6-1. The US record is held by three-time Olympian Rudy Winkler at 271-4 (82.71m). Winkler is 6-2. On the women’s side, Anita Wlodarczyk of Poland holds the world record at 272-2 3/4 (82.98m). Wlodarczyzk is a three-time Olympic gold medalist and is considered the greatest female hammer thrower ever. She is 5-9.
如果“越高越好”规则有一个例外，那就是链球。目前该项目的世界纪录由两届奥运会冠军尤里·塞迪赫 (Yuriy Sedykh) 保持，他于 1986 年投出 284-6 3/4 (86.74m)。他的成绩为 6-1。美国纪录由三届奥运会选手鲁迪·温克勒 (Rudy Winkler) 保持，成绩为 271-4 (82.71m)。温克勒战绩为 6-2。女子方面，世界纪录保持者是波兰选手 Anita Wlodarczyk，成绩为 272-2 3/4 (82.98m)。沃达奇兹克 (Wlodarczyzk) 是三届奥运会金牌得主，被认为是有史以来最伟大的女子链球运动员。她5-9岁。

While this discussion primarily focuses on male throwers, I would like to share my thoughts on training female throwers.
虽然本次讨论主要针对男性投掷运动员，但我想分享一下我对训练女性投掷运动员的想法。

2. The Fabulous Females 2. 神话般的女性

My weightlifting background enabled me to coach several remarkable female throwers in the 80s and 90s. What I want you to consider is that a large increase in body mass may not be necessary to achieve optimal performance, at least for female throwers.
我的举重背景使我能够在 80 年代和 90 年代指导几位出色的女投掷运动员。我想让你考虑的是，为了达到最佳表现，可能不需要大幅增加体重，至少对于女性投掷运动员来说是这样。

My weightlifting background enabled me to coach several remarkable female throwers. I want you to consider that a large increase in body mass may not be necessary to optimal performance, at least for female throwers, says Kim Goss.
我的举重背景使我能够指导几位出色的女投掷运动员。 “我希望你考虑到，体重的大幅增加可能并不是获得最佳表现所必需的，至少对于女性投掷运动员来说是这样，”金·戈斯说。Share on X 分享到 X

Okay, storytime—after serving a four-year Air Force tour (1978-82), I returned to Northern California to finish my undergraduate degree at California State University, Hayward. While there, I enrolled in Dr. Don Chu’s weight training class. Dr. Chu is best known for his work in plyometrics, but his resume as a jump coach includes 45 All-Americans and 17 national champions. As a result, his PE class attracted several high-level track and field athletes. One was Glenda Ford, a discus thrower and shot putter.
好吧，故事时间到了——在经历了四年的空军服役（1978-82）之后，我回到了北加州，在加州州立大学海沃德分校完成了我的本科学位。在那里，我报名参加了 Don Chu 博士的举重训练课程。朱博士最出名的是他在增强式训练方面的工作，但他作为跳跃教练的经历包括 45 次全美冠军和 17 次全国冠军。结果，他的体育课吸引了几位高水平的田径运动员。其中之一是格伦达·福特，一名铁饼运动员和铅球运动员。

Ford was already an exceptional powerlifter, having done a 358-pound squat in competition (credit to Gary Hunnicutt for coaching her in this lift). Thanks to her coach, Dr. Harmon Brown, she also had exceptional throwing technique. When I met her, Ford had set an NCAA Division II record with a winning throw of 162-1 (49.4m) at the 1983 national championships. At this time, I introduced Ford to the full lifts.
福特已经是一位出色的举重运动员，在比赛中完成了 358 磅的深蹲（这要归功于加里·洪尼卡特 (Gary Hunnicutt) 的指导）。感谢她的教练哈蒙·布朗博士，她还拥有出色的投掷技术。当我见到她时，福特在 1983 年全国锦标赛上以 162-1 (49.4m) 的获胜成绩创造了 NCAA II 组的记录。这时，我向福特介绍了全升降机。

Ford improved to 181-7 (55.2m) the following year, which is especially impressive considering her relatively light bodyweight. “She was the best discus thrower in the country for her size,” says Brown. Ford was also, pound-for-pound, an excellent weightlifter.
第二年，福特将成绩提高到 181-7 (55.2m)，考虑到她相对较轻的体重，这一成绩尤其令人印象深刻。 “就她的身材而言，她是全国最好的铁饼运动员，”布朗说。福特还是一位出色的举重运动员。

Ford competed in the 148-pound bodyweight class and broke an unofficial world record in the snatch at the 1985 Senior National Weightlifting Championships. She also placed fourth in the World Weightlifting Championships.
福特参加了 148 磅体重级别的比赛，并在 1985 年全国高级举重锦标赛上打破了抓举的非官方世界纪录。她还在世界举重锦标赛上获得第四名。

Another powerful athlete I coached, but only after she retired from throwing, was Lindsey Spencer. She had represented Utah State, and her PRs include 178-9 (54.48m) in the discus, 203-4 (61.99m) in the hammer, and 48-11.75 (14.93m) in the shot put. About ten years ago, Spencer moved to Rhode Island to work with me on the Olympic lifts (see video 1).
我执教的另一位实力强劲的运动员是林赛·斯宾塞（Lindsey Spencer），但她是在她从投掷界退役后才执教的。她曾代表犹他州立大学，她的个人最佳成绩包括铁饼178-9（54.48m）、链球203-4（61.99m）和铅球48-11.75（14.93m）。大约十年前，斯宾塞搬到罗德岛与我一起从事奥林匹克举重项目（参见视频 1）。

Spencer’s athleticism and explosiveness remind us that throwers are athletes, and this athleticism transfers to the lifting platform. After just four months of training, she officially broke the New England record in the clean and jerk, lifting 223 pounds in the clean and jerk at the 2014 Arnold Championships. From there, Spencer competed at an elite level in raw powerlifting (squat 419.9 pounds, bench 248, deadlift 440.9 at a bodyweight of 185 pounds) and went to battle in the octagon in MMA.
斯宾塞的运动能力和爆发力提醒我们，投掷运动员也是运动员，这种运动能力也转移到了举重平台上。经过短短四个月的训练，她正式打破了新英格兰挺举纪录，在2014年阿诺锦标赛上挺举举起了223磅。从那时起，斯宾塞在原始举重比赛中达到了精英水平（深蹲 419.9 磅，卧推 248，硬拉 440.9，体重 185 磅），并参加了综合格斗八角笼比赛。

Video 1. Lindsey Spencer was an elite college thrower who went on to compete at a high level in weightlifting, powerlifting, and MMA.
视频 1. Lindsey Spencer 是一名精英大学投掷运动员，后来在举重、举重和综合格斗领域参加高水平比赛。

At a world-class level, I want to mention two more female throwers: Carol Cady and Suzy Powell-Roos. Both broke American records in the discus and used weightlifting as their primary method of strength training.
在世界级水平上，我想提一下另外两位女投掷运动员：卡罗尔·卡迪和苏西·鲍威尔-罗斯。两人都打破了美国铁饼纪录，并以举重作为力量训练的主要方法。

Cady broke the American record in the discus with 216-8 (66.1m) and unofficial American records in the hammer throw (as it was not an official event at the time). Cady then broke all the American weightlifting records in the 181-pound bodyweight class and competed in the World Weightlifting Championships.
卡迪以 216-8 (66.1m) 打破了铁饼的美国纪录，并打破了链球的美国非官方纪录（因为当时这还不是正式项目）。随后，卡迪打破了美国181磅体重级别的所有举重纪录，并参加了世界举重锦标赛。

As for Suzy Powell-Roos, I did a feature on her for the Summer 2000 issue of BFS magazine when she was pursuing Cady’s American record. Her strength coach at the time was John McBride of the University of the Pacific.
至于苏西·鲍威尔-罗斯 (Suzy Powell-Roos)，当她追求卡迪的美国纪录时，我在《BFS》杂志 2000 年夏季刊上为她做了专题报道。当时她的力量教练是太平洋大学的约翰·麦克布莱德。

“He [McBride] gave me my first real introduction to weightlifting,” says Powell-Roos. “He showed me how to do cleans and snatches.” The result? Powell-Roos competed in the 1996, 2000, and 2008 Olympics. In 2007, she threw 222 (67.67m) to break Cady’s long-standing record, and in 2007 hit 227-82 (69.44m). She competed at a bodyweight of 174 pounds.
“他（麦克布莱德）第一次真正向我介绍了举重，”鲍威尔-罗斯说。 “他向我展示了如何进行翻举和抓举。”结果呢？鲍威尔-罗斯参加了 1996 年、2000 年和 2008 年奥运会。 2007年，她投出了222投（67.67m），打破了卡迪保持的长期纪录，并在2007年投出了227-82（69.44m）。她参加比赛的体重为 174 磅。

All these athletes mentioned so far, both male and female, were relatively lean. Could they have thrown farther if they had increased their bodyweight, even if the additional mass was not muscle?
到目前为止提到的所有这些运动员，无论男性还是女性，都相对瘦弱。如果增加体重，即使增加的质量不是肌肉，他们能否投掷得更远？

Except for a few phenoms, such as Feuerbach, who stood 6-1, elite throwers tend to be exceptionally tall. If there is an exception to the ‘taller is better’ rule, it would be the hammer throw, says Kim Goss.
除了少数杰出人物（如费尔巴哈（Feuerbach）的战绩为 6 胜 1 负）外，精英投掷运动员往往都身材异常高大。金·戈斯说，如果“越高越好”规则有一个例外的话，那就是链球。Share on X 分享到 X

3. You Can’t Flex Fat
3.你无法锻炼脂肪

In the 1970s, I trained and worked at Bob’s Health Club in Fremont, California (being paid with tubs of protein powder—seriously). I saw the owner, Bob Perata, take a member’s arm measurements with his arm held straight down, which I thought was odd. When I asked my boss why he didn’t have the member flex his biceps to take the measurement, he repeated a motto Arnold Schwarzenegger made popular, “Because you can’t flex fat!” Likewise, throwers must question the value of adding fat mass for the sake of adding fat mass.
20 世纪 70 年代，我在加利福尼亚州弗里蒙特的鲍勃健康俱乐部接受培训并工作（工资是几桶蛋白粉——说实话）。我看到店主鲍勃·佩拉塔 (Bob Perata) 在测量一名会员的手臂时，他的手臂伸直向下，我觉得这很奇怪。当我问我的老板为什么不让会员弯曲他的二头肌来进行测量时，他重复了阿诺德·施瓦辛格流行的一句座右铭：“因为你不能弯曲脂肪！”同样，投掷运动员必须质疑为了增加脂肪量而增加脂肪量的价值。

Although the data from this study on high-level throwers is from the 70s and 80s, it’s interesting that the researchers concluded, “On average, male throwers had a body fat of 15.9 percent, while females had a percent body fat of 25.4 percent.” These numbers are far below the averages of most Americans, not that the average bodyfat levels of most Americans are optimal. That said, being healthy is one thing, and achieving peak performance is another.
尽管这项针对高水平投掷运动员的研究数据来自70年代和80年代，但有趣的是，研究人员得出的结论是：“平均而言，男性投掷运动员的体脂率为15.9%，而女性的体脂率为25.4%。 ”这些数字远低于大多数美国人的平均水平，但这并不是说大多数美国人的平均体脂水平是最佳的。也就是说，健康是一回事，达到最佳表现又是另一回事。

I haven’t found any studies on how adding fat mass directly affects throwing performance. However, we can infer some conclusions from observing weightlifters who move up bodyweight classes and become less efficient. In the following example, I selected weightlifters over powerlifters beyond just having a single set of standardized rules for competition. Let me explain.
我还没有发现任何关于增加脂肪量如何直接影响投掷性能的研究。然而，我们可以通过观察举重运动员的体重等级提升和效率降低来推断出一些结论。在下面的例子中，我选择举重运动员而不是举重运动员，而不仅仅是拥有一套标准化的比赛规则。让我解释一下。

Yes, powerlifters are strong, with 1,000-pound squats and deadlifts becoming commonplace. However, speed is a component of the power equation. In powerlifting (PL), power output decreases significantly with heavier weights because movement speed decreases. “Thus, there is an inverse relationship between power output and performance in competitive PL,” says biomechanics researcher Dr. John Garhammer. Let me share a real-world example of why weightlifting is better than powerlifting, at least at the higher performance levels.
是的，举重运动员都很强壮，1000 磅的深蹲和硬拉变得很常见。然而，速度是功率方程的一个组成部分。在举重 (PL) 中，由于运动速度降低，重量增加时功率输出会显着降低。 “因此，在竞技性 PL 中，功率输出和表现之间存在反比关系，”生物力学研究员 John Garhammer 博士说道。让我分享一个现实世界的例子，说明为什么举重比举重更好，至少在更高的表现水平上是这样。

I met Grace Apiafi from Nigeria in Colorado Springs in 1987. She had put the shot 43-4 (13.24m) in the 1979 African Championships and then retired. About six months before the 1988 Olympics, Apiafi told me she wanted to make the Olympic team. Besides being detrained from a strength training perspective, her primary fitness training for the previous three years was teaching aerobic dance to school children. Further, in her competitive days, the power lifts were her primary method of strength training.
1987 年，我在科罗拉多斯普林斯遇见了来自尼日利亚的格蕾丝·阿皮亚菲 (Grace Apiafi)。她在 1979 年非洲锦标赛上打出了 43 比 4 (13.24m) 的成绩，然后退役了。 1988 年奥运会前大约六个月，阿皮亚菲告诉我她想加入奥运会代表队。除了力量训练方面的脱节之外，她这三年的主要健身训练就是教小学生有氧舞。此外，在她参加比赛的日子里，举重是她力量训练的主要方法。

After such a long layoff and having a few months to get her ready for her Olympic Trials, it would be difficult to get Apiafi’s strength back to her previous levels in the powerlifts. Instead, I had her focus on weightlifting, and she even competed in a weightlifting meet we held at the Air Force Academy. Apiafi not only made the Olympic team but also set a personal record in the shot at 49-4 (15.06m), a six-foot improvement. Success leaves clues.
经过这么长时间的休息，并有几个月的时间为奥运会选拔赛做好准备，阿皮亚菲的力量很难恢复到之前在举重比赛中的水平。相反，我让她专注于举重，她甚至参加了我们在空军学院举办的举重比赛。阿皮亚菲不仅入选了奥运会代表队，还创下了个人铅球纪录，成绩为 49-4 (15.06m)，进步了 6 英尺。成功会留下线索。

Getting back to my bodyfat example, consider that in 1984, Russia’s Anatoly Pisarenko clean and jerked 584.2 pounds, an absolute world record. In 2021, Georgia’s Lasha Talakhadze clean and jerked 588.6 pounds, the current world record. Crunching the numbers, it took 37 years to increase the record by 4.4 pounds. A victory is a victory, but at what cost?
回到我的体脂示例，考虑一下 1984 年，俄罗斯选手阿纳托利·皮萨连科 (Anatoly Pisarenko) 挺举 584.2 磅，这绝对是世界纪录。 2021年，格鲁吉亚选手拉莎·塔拉哈泽（Lasha Talakhadze）挺举588.6磅，这是目前的世界纪录。仔细算算，这个纪录花了 37 年才增加了 4.4 磅。胜利就是胜利，但代价是什么？

Pisarenko’s bodyweight was about 271 pounds. Talakhadze has weighed as much as 403 pounds, a difference of 132 pounds. Was that much additional bodyweight, much of it in the form of fat, necessary for Talakhadze to lift the all-time record—or are we looking at a dramatic case of diminishing returns?
皮萨连科的体重约为271磅。塔拉卡泽的体重高达403磅，相差132磅。这么多额外的体重（其中大部分以脂肪的形式）对于塔拉卡泽打破历史纪录来说是必要的吗？还是我们正在看到一个戏剧性的收益递减的例子？

Based on a paper he published in 2002, Russian sports scientist Igor Abramovsky would say Talakhadze’s additional fat mass may have been unnecessary “because the weightlifter has to lift this excess weight during the execution of the weightlifting exercises; second, the sportsman’s speed deteriorates.” Further, in a 1985 medical symposium, researchers estimated that a bodyweight over 308 pounds results in a point of diminishing returns for a weightlifter. There is also the issue of the added mass adversely affecting lifting technique.
根据塔拉卡泽 2002 年发表的一篇论文，俄罗斯运动科学家伊戈尔·阿布拉莫夫斯基 (Igor Abramovsky) 表示，塔拉卡泽的额外脂肪量可能是不必要的，“因为举重运动员在进行举重练习时必须举起多余的重量；其次，运动员的速度下降。”此外，在 1985 年的一次医学研讨会上，研究人员估计，体重超过 308 磅会导致举重运动员出现收益递减点。还有一个问题是增加的质量会对提升技术产生不利影响。

According to weightlifting sports scientist Bud Charniga, “The combined girth of the belly and thighs of the biggest athletes conspire to force the athlete to fix the weight higher, i.e., creating a less stable center of mass of athlete – barbell unit.” Expanding on Charniga’s statement, more weight can be lifted to a lower height, so having to catch the barbell in a higher position reduces how much a weightlifter can lift. Excessive fat mass is especially problematic for women.
举重运动科学家巴德·查尼加 (Bud Charniga) 表示，“最大的运动员的腹部和大腿围长会迫使运动员将重量固定得更高，即产生一个不太稳定的运动员质心——杠铃单元。”扩展查尼加的说法，更多的重量可以举到更低的高度，因此必须在更高的位置抓住杠铃会减少举重运动员可以举起的重量。过多的脂肪量对于女性来说尤其是个问题。

According to Charniga, compared to male lifters, female lifters “have smaller bones, comparatively less muscle mass and proportionally greater fat mass than their male counterparts. Consequently, with the rise in bodyweight in excess of the now 90 kg (198 pounds) border, females will tend to add more fat mass relative to the increase in muscle mass.”
查尼加表示，与男性举重运动员相比，女性举重运动员“骨骼较小，肌肉质量相对较少，脂肪质量比例也较高。因此，随着体重的增加超过现在的 90 公斤（198 磅）边界，相对于肌肉质量的增加，女性往往会增加更多的脂肪质量。”

How can you tell when enough muscle mass and total bodyweight is enough for a shot putter, discus thrower, or hammer thrower? And how should strength training workouts for throwers be designed? I have some ideas.
如何判断何时足够的肌肉质量和总体体重足以适合铅球运动员、铁饼运动员或链球运动员？投掷运动员的力量训练应该如何设计？我有一些想法。

4. The Switch to Fast Twitch
4. 切换到 Fast Twitch

You will hear bodybuilding writers use terms such as muscle maturity, muscle fullness, muscle density, and muscle hardness—I have no idea what they are talking about. What I do know is that throwers should be most concerned with how their muscles perform, not how they look.
你会听到健美作家使用肌肉成熟度、肌肉丰满度、肌肉密度和肌肉硬度等术语——我不知道他们在说什么。我所知道的是，投掷者应该最关心他们的肌肉表现，而不是他们的外表。

Consider the following conclusion from a 2022 study published in the International Journal of Exercise Science: “Shot put performance depends on the development of maximal force in minimal time.” So, a better question is not how much muscle a thrower needs to pack on their frame, but “Which muscle fibers produce the most powerful muscular contractions?”
考虑一下 2022 年发表在《国际运动科学杂志》上的一项研究得出的以下结论：“铅球表现取决于在最短时间内产生最大力量。”因此，更好的问题不是投掷者需要在其框架上堆积多少肌肉，而是“哪些肌肉纤维产生最有力的肌肉收缩？”

There are two basic types of muscle fibers: Type I (slow twitch) and Type II (fast twitch). Type I fibers are less powerful than Type II fibers but have greater endurance. Bodybuilders primarily use submaximal weights and higher repetitions, which develops the Type I fibers more than the Type II. These lower-intensity workouts also increase the development of non-contractile substances and fluid, further increasing overall muscle size. This explains why bodybuilders are strong but seldom as powerful as weightlifters or throwers.
肌纤维有两种基本类型：I 型（慢肌纤维）和 II 型（快肌纤维）。 I 型纤维的强度不如 II 型纤维，但具有更高的耐用性。健美运动员主要使用次最大重量和更高的重复次数，这样可以比 II 型纤维更多地发展 I 型纤维。这些较低强度的锻炼还可以增加非收缩物质和液体的发育，进一步增加整体肌肉的大小。这就解释了为什么健美运动员很强壮，但很少像举重运动员或投掷运动员那样强大。

I should mention here that although some throwers used plyometrics to develop fast twitch muscles, they often avoid the more intense forms of these exercises, particularly depth jumps. And as with adding body mass, there is also the matter of diminishing returns.
我应该在这里提到，虽然一些投掷者使用增强式训练来发展快肌，但他们经常避免这些练习的更激烈形式，特别是深度跳跃。与增加体重一样，也存在收益递减的问题。

Anatoliy Bondarchuk won Olympic gold in the hammer throw and has coached many champions, including Yuri Sedykh. Bondarchuk saw significant decreases in the correlation between jumping ability (long jump, triple jump, vertical jump) as hammer throwers increased their results. Although plyometrics may have value for beginners, advanced throwers may not benefit as much. Risk of injury is another issue.
阿纳托利·邦达尔丘克 (Anatoliy Bondarchuk) 赢得了奥运会链球金牌，并执教过许多冠军，其中包括尤里·塞德赫 (Yuri Sedykh)。邦达尔丘克发现，随着链球运动员成绩的提高，跳跃能力（跳远、三级跳远、垂直跳远）之间的相关性显着下降。尽管增强式训练可能对初学者有价值，但高级投掷运动员可能不会受益那么多。受伤风险是另一个问题。

While coaching at Brown University, one of my athletes was Kaela Brenner, a cross-country athlete. Her father was John Brenner, who broke the American record shot put with 73 feet, 10-1/2 inches (22.52m), and won a bronze medal in the 1987 World Championships. Brenner said his training was going well, and he told a Los Angeles Times reporter he expected “to go 74, or 75 feet in a meet.” On a visit to Brown University to visit his daughter, Brenner told me he missed the 1988 Olympics when he attempted a depth jump at the UCLA weight room, tearing his patella tendon on his left knee.
在布朗大学执教期间，我的一位运动员是凯拉·布伦纳（Kaela Brenner），一位越野运动员。她的父亲是约翰·布伦纳 (John Brenner)，他以 73 英尺 10-1/2 英寸（22.52m）打破了美国铅球纪录，并在 1987 年世界锦标赛上获得铜牌。布伦纳表示，他的训练进展顺利，他告诉《洛杉矶时报》记者，他预计“在比赛中能跑出 74 或 75 英尺”。在去布朗大学看望女儿时，布伦纳告诉我，他错过了 1988 年奥运会，当时他在加州大学洛杉矶分校举重室尝试深跳，导致左膝髌腱撕裂。

One practical way to determine whether a thrower is on the right track with their training is to test athletes with the Lewis Formula, a power index based on vertical jump and body weight. The vertical jump is the X axis, and the athlete’s bodyweight is the Y. The point where they intersect represents power.
确定投掷运动员训练是否正确的一种实用方法是用刘易斯公式测试运动员，这是一种基于垂直跳跃和体重的力量指数。纵跳是X轴，运动员的体重是Y轴。它们的交点代表力量。

As long as a thrower’s Lewis Formula increases, we can “assume” that the athlete can continue increasing their bodyweight (although, preferably, with lean muscle mass). If their power index is not improving, the athlete and their coaches must find ways to increase their vertical jump or decrease their body mass without losing strength, such as by reducing body fat.
只要投掷运动员的刘易斯公式增加，我们就可以“假设”运动员可以继续增加体重（尽管最好是增加瘦肌肉质量）。如果他们的力量指数没有提高，运动员和他们的教练必须找到增加垂直弹跳或减少体重而不损失力量的方法，例如减少体内脂肪。

I haven’t found any studies on how adding fat mass directly affects throwing performance. However, we can infer some conclusions from observing weightlifters who move up bodyweight classes and become less efficient, says Kim Goss.
我还没有发现任何关于增加脂肪量如何直接影响投掷性能的研究。然而，金·戈斯说，我们可以通过观察举重运动员的体重等级提升和效率降低来推断出一些结论。Share on X 分享到 X

Of the three types of throwers discussed here, my understanding of the work of Olympic Games hammer throw champion Anatoliy Bondarchuk is that the vertical jump has the highest correlation to the shot put and the lowest correlation to the hammer throw. (For an extensive review of this topic, I highly recommend Bondarchuk’s classic textbook, Transfer of Training in Sports. I would also recommend attending seminars by Derek Woodske, a strength coach I worked with for several years in Rhode Island. Woodske threw the hammer 242-09 (73.79m) and has an extensive understanding of Bondarchuk’s work.)
在这里讨论的三种类型的投掷运动员中，我对奥运会链球冠军阿纳托利·邦达尔丘克（Anatoliy Bondarchuk）的工作的理解是，垂直跳远与铅球的相关性最高，与链球的相关性最低。 （对于这个主题的广泛回顾，我强烈推荐 Bondarchuk 的经典教科书《运动训练转移》 。我还建议参加 Derek Woodske 举办的研讨会，他是我在罗德岛州工作了几年的力量教练。Woodske 扔了锤子 242 -09 (73.79m) 并且对 Bondarchuk 的作品有广泛的了解。）

I’ve also talked to track and field coaches who found that some of their throwers could vertical jump higher than their high jumpers (due to the type of stretch-shortening cycles that occur in the two sports). Just how high can shot putters jump? Here are a few impressive examples:
我还与田径教练交谈过，他们发现他们的一些投掷运动员可以比跳高运动员垂直跳得更高（由于这两项运动中发生的拉伸-缩短循环类型）。铅球运动员到底能跳多高？以下是一些令人印象深刻的例子：

By the way, Nelson claims to have push jerked 440 for two reps. I recall early work by biomechanics researcher Dr. John Garhammer, who said the power outputs of the push jerk were as high as the highest power outputs of the clean. Perhaps Nelson’s emphasis on this lift contributed to his remarkable jumping ability.
顺便说一句，Nelson 声称他已经完成两次推拉440 次。我记得生物力学研究员约翰·加哈默博士的早期工作，他说挺举的功率输出与翻举的最高功率输出一样高。也许尼尔森对这种举重的重视促成了他非凡的跳跃能力。

Besides developing a foundation of strength with the powerlifts and explosiveness with weightlifting movements, throwers often perform specific exercises that improve rotational power. Before addressing this issue, it would be wise to consider what’s going on with the feet.
除了通过举重运动建立力量基础和通过举重运动增强爆发力之外，投掷运动员还经常进行特定的练习来提高旋转力量。在解决这个问题之前，明智的做法是先考虑一下脚部的情况。

5. Foundations of Power 5. 权力的基础

A house needs to be built on a solid foundation, and likewise, a thrower must have a stable foundation from which to produce rotational force. Let’s begin with some definitions.
房子需要建在坚实的地基上，同样，投掷者也必须有稳定的地基才能产生旋转力。让我们从一些定义开始。

“Valgus and varus feet are conditions where the ankle bones do not rest directly above the foot,” says Posturologist and Strength Coach Paul Gagné. He says a valgus foot is characterized by the foot collapsing inward (pronation), causing the ankle bones to rotate internally. There are three levels of the valgus foot, with level three fulfilling the definition of flat feet.
“外翻足和内翻足是踝骨不直接位于足部上方的情况，”姿势学家兼力量教练 Paul Gagné 说道。他说，外翻足的特点是足部向内塌陷（内旋），导致踝骨内旋。外翻足分为三个级别，其中第三个级别满足扁平足的定义。

A varus foot, in contrast, causes the foot to collapse outward (supination), causing the ankle bones to rotate externally. “Excessive valgus and varus feet increase the stress on the ligaments of the ankle, knees, and lower back,” says Gagné. “Regardless of how many stretches and corrective strength exercises you do, they will have little effect on improving posture if your feet are not structurally sound.”
相反，内翻足会导致足部向外塌陷（旋后），从而导致踝骨向外旋转。 “过度外翻和内翻脚会增加脚踝、膝盖和下背部韧带的压力，”加涅说。 “无论你做了多少次伸展运动和矫正力量练习，如果你的脚结构不健全，它们对改善姿势的作用微乎其微。”

Another important foot condition is disharmonic feet, where one foot is valgus and the other is varus (Image 6). “Disharmonic feet shift the pelvis, increasing the shearing force on the spine,” says Gagné. “As it relates to throwing, an athlete with disharmonic feet will carry more weight on one leg, and this shift in balance will affect their ability to generate force in a rotational direction.”
另一种重要的足部疾病是足部不和谐，即一只脚外翻，另一只脚内翻（图 6）。加涅说：“不和谐的脚会移动骨盆，增加脊柱的剪切力。” “就投掷而言，脚部不协调的运动员会在一条腿上承受更多的重量，这种平衡的转变将影响他们在旋转方向上产生力量的能力。”

Although beyond the scope of this article, Gagné says that valgus, varus, and disharmonic feet can be improved with special eye exercises and corrective exercises that reform the foot arch. He says the extensor hallucis longus and the flexor hallucis longus are among the most important muscles to strengthen. Image 6 shows an exercise Gagné prescribes to athletes that aligns the knee with the big toe and creates lateral tension on the feet to lift the arch and help correct valgus feet.
尽管超出了本文的范围，但加涅表示，外翻、内翻和脚部不和谐可以通过特殊的眼保健操和矫正足弓的矫正练习来改善。他说，拇长伸肌和拇长屈肌是需要加强的最重要的肌肉之一。图 6 显示了 Gagné 为运动员规定的一项练习，该练习将膝盖与大脚趾对齐，并在脚上产生横向张力，以抬起足弓并帮助纠正外翻脚。

Two elite throwers who benefited from corrective exercises are Adam Nelson and four-time Olympian Jud Logan, a hammer thrower. Both athletes worked with Canadian strength coach Charles R. Poliquin.
亚当·尼尔森（Adam Nelson）和四届奥运会选手、链球运动员贾德·洛根（Jud Logan）是两名从矫正训练中受益的精英投掷运动员。两名运动员都曾与加拿大力量教练查尔斯·R·波利昆 (Charles R. Poliquin) 一起工作。

When I interviewed Nelson in 2004 for BFS magazine, he said Poliquin corrected muscle imbalances that contributed to his shoulder problems, whereas Poliquin wrote that he was able to resolve Logan’s chronic knee pain by correcting muscle imbalances in his quadriceps muscles.
2004 年，当我为BFS杂志采访 Nelson 时，他说Poliquin 纠正了导致他肩膀问题的肌肉不平衡，而 Poliquin 写道，他能够通过纠正股四头肌的肌肉不平衡来解决 Logan 的慢性膝盖疼痛。

6. Twist and Shout 6. 扭动并喊叫

In contrast to general exercises that develop overall strength or power, such as the squat and the snatch, there are special exercises that overload the muscles in movement patterns similar to those produced in the sport. However, we must be careful about our terminology.
与发展整体力量或力量的一般练习（例如深蹲和抓举）相比，有一些特殊的练习可以使肌肉超负荷，其运动模式类似于运动中产生的运动模式。然而，我们必须小心我们的术语。

Many strength coaches say that sports-specific training does not exist. Yes and no. Duplicating a technical movement in a sport exactly with resistance may do more harm than good by affecting the timing of the sporting movement. Examples include throwing a weighted football (which can be pretty harsh on the shoulders) or swinging a weighted tennis racket.
许多力量教练表示，针对特定运动的训练并不存在。是和不是。在体育运动中精确地重复一个具有阻力的技术动作可能会影响运动动作的时机，弊大于利。例子包括投掷加重的足球（这对肩膀来说非常困难）或挥动加重的网球拍。

A house needs to be built on a solid foundation, and likewise, a thrower must have a stable foundation from which to produce rotational force. Let’s begin with some definitions, says Kim Goss.
房子需要建在坚实的地基上，同样，投掷者也必须有稳定的地基才能产生旋转力。 Kim Goss 说，让我们从一些定义开始。Share on X 分享到 X

A better approach is to practice movements similar to an athlete’s movements in sports but not exactly specific. The popular term for these exercises is “special strength” training. Pushing or pulling a sled could be considered special strength training for a sprinter. Dr. Yuri Verkoshansky, a Russian jump coach, and his Russian colleague Bondarchuk have written extensively about special strength training. Bondarchuk, for example, looked at the correlation between the squat and throwing ability of elite hammer throwers.
更好的方法是练习与运动员在体育运动中的动作类似的动作，但不完全具体。这些练习的流行术语是“特殊力量”训练。推或拉雪橇可以被视为短跑运动员的特殊力量训练。俄罗斯跳跃教练尤里·韦尔科尚斯基博士和他的俄罗斯同事邦达尔丘克撰写了大量有关特殊力量训练的文章。例如，邦达尔丘克研究了精英链球运动员的深蹲和投掷能力之间的相关性。

Bondarchuk found that the “correlation coefficient” between the squat and hammer throw decreased as athletes achieved higher levels of throwing ability. For the 60-65m throwers, the squat correlation was .437 but decreased to .196 for athletes throwing 75-80m. In contrast, the 10-kilo hammer correlation went from .542 for the 60-65m throwers to .824 for the 75-80m throwers. The takeaway is that after developing a foundation of power with weightlifting movements, throwers often add “special strength” exercises that strengthen rotational strength and power.
邦达尔丘克发现，随着运动员投掷能力的提高，深蹲和链球之间的“相关系数”会下降。对于 60-65m 投掷运动员，深蹲相关性为 0.437，但对于 75-80m 投掷运动员来说，深蹲相关性下降至 0.196。相比之下，10 公斤链球相关性从 60-65m 投掷者的 0.542 变为 75-80m 投掷者的 0.824。结论是，在通过举重动作建立力量基础后，投掷运动员通常会添加“特殊力量”练习，以增强旋转力量和力量。

When determining which special strength exercises to perform, consider the anatomy of the oblique abdominal muscles. These muscles are called oblique because of their position relative to the spine; they are oblique to the spine. Further, most oblique fibers are arranged and positioned diagonally rather than transversely (perpendicular) to the spine (Image 7). According to Gagné, this diagonal alignment makes the obliques ineffective in producing force horizontally.
在确定进行哪些特殊力量练习时，请考虑腹斜肌的解剖结构。这些肌肉之所以被称为斜肌，是因为它们相对于脊柱的位置。它们与脊柱倾斜。此外，大多数倾斜纤维是对角排列和定位的，而不是横向（垂直）脊柱的（图 7）。根据加涅的说法，这种对角线排列使得斜肌无法有效地产生水平力。

“The gastrocnemius has fibers arranged longitudinally,” says Gagné. “You would not work the calves by pulling your legs across your body, rather, use an exercise such as a standing calf raise to apply resistance longitudinally. Likewise, you should not train your obliques by rotating your spine horizontally on a single axis, such as with the torso machines you find in many commercial gyms. This horizontal movement is not natural and creates large shearing forces on the spine, particularly when seated.”
“腓肠肌的纤维呈纵向排列，”加涅说。 “你不会通过将双腿拉过身体来锻炼小腿，而是使用诸如站立小腿抬高之类的练习来纵向施加阻力。同样，您不应该通过在单个轴上水平旋转脊柱来训练斜肌，例如使用许多商业健身房中的躯干训练机。这种水平运动是不自然的，会对脊柱产生很大的剪切力，尤其是在坐着时。”

Image 7. The oblique muscles run diagonally rather than transversely (perpendicular) to the spine (Image via Wikipedia Commons. Source. Creative Commons License here).
图 7. 斜肌沿对角线延伸，而不是横向（垂直）脊柱（图片来自维基共享资源。来源。此处为知识共享许可）。

“Because the oblique fibers are aligned diagonally to the spine, they are best suited to produce positive and negative torsion,” says Gagné. “Negative torsion is rotation coupled with extension, such as when a thrower releases the discus. Positive torsion is rotation coupled with flexion, such as when a golfer brings their club down to hit the ball.” Image 8 shows two woodchop exercises performed with a cable machine that creates positive and negative torsion.
“由于倾斜纤维与脊柱呈对角线排列，因此它们最适合产生正扭转和负扭转，”Gagné 说。 “负扭转是旋转与伸展相结合，例如投掷者释放铁饼时。正扭转是旋转与弯曲相结合，例如当高尔夫球手放下球杆击球时。”图 8 显示了使用产生正扭转和负扭转的缆绳机进行的两次木砍练习。

There are many ways to produce special rotational strength, including cables, flywheel devices, medicine balls, and kettlebells (as the handles allow for easy release). John Powell supplemented his discus training by throwing the hammer, which could be considered a form of special strength training. (Fun Fact: Powell’s strength coach was Richard Marks, a shot putter with a best of 62-27 (18.98m). I saw Marks snatch 363 pounds in a local meet in 1976 when the American record was about 380.)
有很多方法可以产生特殊的旋转强度，包括电缆、飞轮装置、健身球和壶铃（因为手柄可以轻松释放）。约翰·鲍威尔通过掷链球来补充铁饼训练，这可以被认为是特殊力量训练的一种形式。 （有趣的事实：鲍威尔的力量教练是理查德·马克斯（Richard Marks），他是一名铅球运动员，最好成绩为 62-27（18.98m）。我在 1976 年当地的一场比赛中看到马克斯抓举了 363 磅，当时美国纪录约为 380 磅。）

When it comes to program design, counter-rotation must be considered. Neuroscientist J. P. Roll found that strengthening one side of the body will neurologically “code” the strength training effect of the other side. Further, the ability to produce rotation in one direction is influenced by how well that individual can produce rotation in the opposite direction.
在程序设计时，必须考虑反向旋转。神经科学家 JP Roll 发现，强化身体的一侧会从神经学上“编码”另一侧的力量训练效果。此外，在一个方向上产生旋转的能力受到个体在相反方向上产生旋转的能力的影响。

“In working with professional golfers, we found we can increase the ability of a right-handed golfer to generate club speed by having them work with a left-handed club,” notes Gagné. I’ve also heard about one former world record holder in the javelin, Tom Petranoff, who occasionally threw with the opposite arm to prevent injuries.
“在与职业高尔夫球手合作时，我们发现我们可以通过让右手高尔夫球手使用左手球杆来提高他们产生球杆速度的能力，”加涅指出。我还听说过一位前标枪世界纪录保持者汤姆·佩特拉诺夫（Tom Petranoff），他偶尔会用另一只手臂投掷，以防止受伤。

Besides special strength exercises, Gagné says the overhead squat is an excellent exercise for developing rotation because it involves considerable counter-rotation to maintain proper alignment. Further, the exercise can determine if an imbalance is present. Canadian strength coach Charles Poliquin often used the overhead squat to assess his athletes and taught it in seminars. The assessment was also used in a corrective exercise class I took while working on my master’s degree at A.T. Still University.
加涅表示，除了特殊的力量练习之外，过头深蹲也是一项极好的锻炼旋转的练习，因为它涉及大量的反向旋转以保持正确的对齐。此外，该练习可以确定是否存在不平衡。加拿大力量教练查尔斯·波利昆经常使用过头深蹲来评估他的运动员，并在研讨会上教授它。该评估也用于我在 AT Still 大学攻读硕士学位期间参加的纠正运动课程。

There are many variables associated with achieving the highest results in throwers. Yes, elite shot putters, hammer throwers, and discus throwers tend to be significantly taller and larger than other track and field athletes, but much bigger is not always much better. Also, rather than training harder, the focus should be on training smarter with dynamic exercises that develop explosiveness and special strength exercises that target the muscles that produce rotation. It’s a question of balance.
与投掷运动员取得最高成绩相关的变量有很多。是的，精英铅球运动员、链球运动员和铁饼运动员往往比其他田径运动员更高和更大，但更大并不总是更好。此外，重点不应该是更加努力地训练，而应该是通过发展爆发力的动态练习和针对产生旋转的肌肉的特殊力量练习来进行更聪明的训练。这是一个平衡问题。

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