Using Fast Eccentric Squats to Sprint Faster and Jump Higher
使用快速偏心深蹲来冲刺更快、跳得更高

By Gabriel Mvumvure and Kim Goss
作者：加布里埃尔·姆武尔和金·戈斯

“You can never be too strong!”
“你永远不会太强！”

General George S. Patton, Jr., said this 78 years ago, in his paper “Instructions to the Third United States Army,” and it’s a motto many strength coaches endorse. But it may not be a wise approach to help athletes sprint faster or jump higher, at least when it comes to squats. Here’s a better catchphrase:
78 年前，小乔治·S·巴顿 (George S. Patton, Jr.) 将军在他的论文《对美国第三军的指示》中说过这句话，这也是许多力量教练认可的座右铭。但这可能不是帮助运动员冲刺更快或跳得更高的明智方法，至少在深蹲方面是这样。这是一个更好的口号：

“I don’t care how much you can squat—I want to know how much you can squat in one second!”
“我不在乎你能蹲多少——我想知道你一秒钟能蹲多少！”

(Lead Photo by Ryan Paiva, LiftingLife.com)
（主摄：Ryan Paiva，LiftingLife.com）

This approach to squatting is championed by Jim Napier, a two-time national weightlifting champion who competed in the 1977 and 1978 World Weightlifting Championships. He broke four American records, including a 314-pound snatch at 165 pounds body weight and a 341-pound snatch at 181 pounds body weight (figure 1).
这种深蹲方法由两届全国举重冠军吉姆·纳皮尔 (Jim Napier) 倡导，他曾参加过 1977 年和 1978 年世界举重锦标赛。他打破了四项美国纪录，包括体重 165 磅的抓举 314 磅和体重 181 磅的抓举 341 磅（图 1）。

Besides competing at an elite level, Napier did extensive research on the relationship between barbell velocity and weightlifting performance, including studying the training of hundreds of athletes. Napier summarized his findings in his three books, The Sport of Weightlifting Series.
除了参加精英级别的比赛外，纳皮尔还对杠铃速度与举重表现之间的关系进行了广泛的研究，包括研究了数百名运动员的训练。纳皮尔在他的三本书《举重运动系列》中总结了他的发现。

Jim Napier determined that for the back squat to transfer to the competition lifts (snatch and clean and jerk), the optimal speed during the ascent should be 1 second or less.
Jim Napier 确定，要将后蹲转移到比赛举重（抓举和挺举），上升过程中的最佳速度应为 1 秒或更短。Share on X 分享到 X

Napier determined that for the back squat to transfer to the competition lifts (snatch and clean and jerk), the optimal speed during the ascent should be one second or less (video 1). If it takes longer than one second to rise from the bottom position, and the athlete decelerates through the sticking point, Napier says there is less transfer to explosive strength.
Napier 确定，要将后蹲转移到比赛举重（抓举和挺举），上升过程中的最佳速度应为一秒或更短（视频 1）。纳皮尔表示，如果从底部位置起身的时间超过一秒，并且运动员在通过粘滞点时减速，那么向爆发力的转移就会减少。

Video 1: Brown University hurdler Brooke Ury measuring bar speed while squatting with a velocity-based testing device.
视频 1：布朗大学跨栏运动员布鲁克·尤里 (Brooke Ury) 在深蹲时使用基于速度的测试设备测量杠铃速度。

Before getting into the research supporting Napier’s training methods, let’s look at how to judge the effectiveness of a strength program for athletes with performance testing.
在进行支持纳皮尔训练方法的研究之前，让我们先看看如何通过表现测试来判断运动员力量计划的有效性。

Drat, Not Testing Again! 糟糕，不再测试了！

The bottom line in track and field is what athletes can do in competition, not in the gym. However, between competitions, performance testing can provide valuable feedback about the effectiveness of an athlete’s physical preparation.
田径运动的底线是运动员在比赛中能做到的事情，而不是在健身房里。然而，在比赛之间，表现测试可以提供有关运动员身体准备有效性的宝贵反馈。

At Brown, our performance tests for sprinters include five types of vertical jumps, two horizontal jumps (standing broad jump and standing triple jump), two medicine ball throws (underhand and behind-the-back), and two sprints (10-meter fly and 30-meter acceleration).
在布朗大学，我们对短跑运动员的表现测试包括五种垂直跳远、两种水平跳远（立定跳远和立定三级跳远）、两种药球投掷（手下和背后）和两种短跑（10米飞跃）和 30 米加速）。

Figure 2 shows the vertical jump profile of Brooke Ury, a sophomore hurdler and sprinter at Brown. It starts with her first test in February (COVID-19 prevented previous tests) and ends with her most recent test in November. Note that her vertical jump (no step) improved from 22.7 inches to 31 inches during this period.
图 2 显示了布鲁克·尤里（Brooke Ury）的垂直弹跳轮廓，她是布朗大学二年级跨栏运动员和短跑运动员。从她 2 月份的第一次测试开始（COVID-19 阻止了之前的测试），到 11 月份的最近一次测试结束。请注意，在此期间，她的垂直弹跳（无步）从 22.7 英寸提高到 31 英寸。

Each test gives us valuable feedback about what our athletes need to focus on to perform their best. However, because it can take a complete training session to perform our entire battery of tests, we often will just administer a single test as a “spot check.” You’ll see that on the seven testing dates of Ury’s report: twice we tested only the vertical jump (arms with no step).
每次测试都会为我们提供宝贵的反馈，让我们了解运动员需要关注哪些方面才能发挥最佳水平。然而，由于可能需要完整的培训课程才能执行整个测试系列，因此我们通常只会将单个测试作为“抽查”进行管理。你会在尤里报告的七个测试日期中看到这一点：有两次我们只测试了垂直弹跳（手臂没有迈步）。

In addition to individual assessments, these tests collectively tell us how well our program is working. For example, since last February, five of our 14 female sprinters improved their vertical jump by an average of 6.34 inches, which is significant since their average starting result was already exceptional at 22.4 inches. As for absolute numbers, we had three female sprinters jump at least 31 inches (no step), and three male sprinters jump at least 37 inches (no step). Much of their training during the off-season was focused on weightlifting movements, especially the clean (video 2) and fast, full squats.
除了个人评估之外，这些测试还可以告诉我们我们的程序运行得如何。例如，自去年 2 月以来，我们 14 名女性短跑运动员中有 5 名的垂直弹跳平均提高了 6.34 英寸，这一成绩意义重大，因为她们的平均起跑成绩已经非常出色，为 22.4 英寸。至于绝对数字，我们有三名女性短跑运动员跳了至少 31 英寸（无步），三名男性短跑运动员跳了至少 37 英寸（无步）。他们在休赛期的大部分训练都集中在举重动作上，尤其是翻站（视频 2）和快速、充分的深蹲。

Video 2. Brown University female sprinters showing solid technique in the clean.
视频 2. 布朗大学女子短跑运动员在翻翻比赛中展示了扎实的技术。

Why our interest in vertical jumping? One of the essential characteristics of elite sprinters is they can apply high levels of force into the ground. The more force applied to the ground, the greater the distance covered with each step. Let’s look at the best of the best.
为什么我们对垂直跳跃感兴趣？精英短跑运动员的基本特征之一是他们可以向地面施加高水平的力量。施加在地面上的力越大，每一步所走的距离就越大。让我们看看最好的。

Using data from a race Usain Bolt ran in Monaco in 2011, SMU researcher Andrew Udofa, Ph.D., determined that Bolt could apply 1,080 pounds of force into the ground with his right leg and 955 pounds with his left. Such power enabled the Jamaican Olympic champion to cover the 100 meters in 40.92 steps and run 9.58 seconds in 2009. Compare these results to Carl Lewis, who needed 43 steps to run his world record of 9.86 seconds in 1991.
SMU 研究员 Andrew Udofa 博士利用 Usain Bolt 2011 年在摩纳哥举行的一场比赛的数据确定，Bolt 的右腿可以向地面施加 1,080 磅的力量，左腿可以向地面施加 955 磅的力量。凭借如此强大的力量，这位牙买加奥运会冠军在 2009 年以 40.92 步跑完 100 米，跑出了 9.58 秒。与卡尔·刘易斯相比，卡尔·刘易斯在 1991 年需要 43 步才能跑出 9.86 秒的世界纪录。

Knowing the importance of power in athletic performance and ways to measure it, how significant is squatting in developing power and how much should the lift be emphasized in a workout? Let’s find out.
了解力量在运动表现中的重要性以及衡量力量的方法，深蹲对于发展力量有多重要以及在锻炼中应该强调多少举重？让我们来看看吧。

Crunching the Numbers 计算数字

To help plan their training, weightlifting coaches have developed ratios of the competition lifts to assistance exercises. Using a “performance calculator” developed by the Queensland Weightlifting Association, here are their ratios for the back squat to the clean and jerk:
为了帮助规划训练，举重教练制定了比赛举重与辅助练习的比例。使用昆士兰举重协会开发的“表现计算器”，以下是后蹲与挺举的比率：

C&J*                Back Squat C&J* 后蹲

154                  200

193                  250

232                  300

270                  350

309                  400

*weight in pounds *重量以磅为单位

Using this formula, if a weightlifter clean and jerks 154 pounds but squats 300, they need to focus less on leg strength and more on technique.
使用这个公式，如果举重运动员挺举 154 磅，但深蹲 300 磅，他们需要更少关注腿部力量，而更多关注技术。

Although a good starting point for beginners, these ratios may not apply to elite weightlifters or athletes in other sports. Specifically, the squats in most of these formulas are often too heavy, and the results of many of the strongest weightlifters confirm this opinion.
虽然对于初学者来说是一个很好的起点，但这些比率可能不适用于精英举重运动员或其他运动项目的运动员。具体来说，大多数这些公式中的深蹲往往过重，许多最强举重运动员的结果证实了这一观点。

Consider the accomplishments of three weightlifters who broke the absolute world record in the clean and jerk: super heavyweights Vasily Alexeev (564 pounds, 1977) and Anatoly Pisarenko (584, 1984) from Russia, and 207-pound lifter Simon Kolecki (512, 2000) from Poland (figures 3 and 4).
想想三位打破挺举世界纪录的举重运动员的成就：来自俄罗斯的超重量级举重运动员瓦西里·阿列克谢耶夫（564 磅，1977 年）和阿纳托利·皮萨连科（584 磅，1984 年），以及 207 磅举重运动员西蒙·科莱茨基（512 磅，2000 年） ）来自波兰（图 3 和 4）。

These results suggest these lifters did not become the best in the world DESPITE not squatting heavy but BECAUSE they did not squat heavy!
这些结果表明这些举重运动员并没有成为世界上最好的举重运动员，尽管他们没有深蹲大重量，但因为他们没有深蹲大重量！Share on X 分享到 X

In 1970, Alexeev broke the 500-pound barrier in the clean and jerk, and seven years later, he did 64 pounds more. Alexeev said he never used more than 595 pounds in the squat. Pisarenko, who claimed he cleaned 617 in training, says he could only squat 639, and there is little reason to doubt him. His teammate, two-time Olympic gold medalist Aleksandr Kurolovich, saw Pisarenko miss a 573 back squat in training but clean and jerk it just five days later! As for the lighter Kolecki, his best back squat was 518, only six pounds more than his clean and jerk!
1970年，阿列克谢耶夫在挺举中打破了500磅的大关，七年后，他又多举了64磅。阿列克谢耶夫表示，他在深蹲中从未使用过超过 595 磅的重量。皮萨连科自称在训练中清举了617，但他表示自己只能深蹲639，没有理由怀疑他。他的队友、两届奥运会金牌得主亚历山大·库洛洛维奇 (Aleksandr Kurolovich) 在训练中目睹皮萨连科错过了 573 后深蹲，但仅仅五天后就完成了挺举！至于体重较轻的科莱基，他最好的后蹲成绩是518，只比他的挺举多了6磅！

Using the Queensland performance calculator, Alexeev should have clean and jerked 459, not 564; Pisarenko 493, not 584 (and certainly not a 617 clean!); and Kolecki 399, not 512. These results suggest these lifters did not become the best in the world despite not squatting heavy but because they did not squat heavy!
使用昆士兰成绩计算器，阿列克谢耶夫的挺举成绩应该是 459，而不是 564；皮萨连科 493 杆，而不是 584 杆（当然也不是 617 杆干净利落！）； Kolecki 是 399，而不是 512。这些结果表明，这些举重运动员虽然没有深蹲大重量，但并没有成为世界上最好的举重运动员，而是因为他们没有深蹲大重量！

Of course, weightlifters need to perform squats in training to rise out of the low catch position with heavy weights in the snatch and clean and jerk. However, there is little value in squatting with weights that far exceed what an athlete can lift in the clean and jerk.
当然，举重运动员在训练中需要进行深蹲，以摆脱抓举和挺举中大重量的低接球位置。然而，深蹲时使用的重量远远超过运动员在挺举中所能举起的重量，几乎没有什么价值。

There is little value in squatting with weights that far exceed what an athlete can lift in the clean and jerk.
深蹲时使用远远超过运动员挺举举起重量的重量是没有什么价值的。Share on X 分享到 X

Sports scientist Bud Charniga has extensively studied the research of Russian sports scientists, including translating the works of Yuri “The Father of Plyometrics” Verkhoshansky. Charniga says their research confirms that overemphasizing the squat results in “a point of diminishing returns” and such training “could have the opposite of the desired effect from training which would result in making the lifter slower in the ‘explosion’ phase.” In fact, many elite weightlifters have squatted monstrous weights but had relatively low clean and jerks.  
体育科学家巴德·查尼加广泛研究了俄罗斯体育科学家的研究，包括翻译“增强式训练之父”尤里·维尔霍山斯基的著作。查尼加表示，他们的研究证实，过分强调深蹲会导致“收益递减点”，而这种训练“可能会产生与训练预期效果相反的效果，导致举重者在‘爆发’阶段速度变慢。”事实上，许多精英举重运动员深蹲的重量都很大，但挺举相对较低。

Not to take away from the accomplishments of these U.S. Olympians, but consider the lifting ratios of super heavyweight weightlifters Paul Anderson, Shane Hamman (figure 4), and Mark Henry. Anderson reportedly squatted 1,206 pounds, Hamman officially squatted 1,008 pounds, and Henry officially lifted 953. Anderson’s best clean and jerk was 440, Henry’s was 485, and Hamman’s was 523. Using the Queensland performance calculator, a 1,206 squat equals a 931 clean and jerk, 1,008 pounds equals 778, and 953 equals 736. The current world record is 588.
不要忽视这些美国奥运选手所取得的成就，但要考虑一下超重量级举重运动员保罗·安德森 (Paul Anderson)、肖恩·哈曼 (Shane Hamman)（图 4）和马克·亨利 (Mark Henry) 的举重比。据报道，安德森深蹲 1,206 磅，哈曼官方深蹲 1,008 磅，亨利官方举重 953 磅。安德森的最佳挺举成绩为 440，亨利的成绩为 485，哈曼的成绩为 523。使用昆士兰表现计算器，深蹲 1,206 相当于挺举 931 ，1008磅等于778，953等于736。目前的世界纪录是588。

The Issue Is the Tissue
问题在于组织

Sprint and jump coaches who are anti-weight training often don’t recognize the differences among the types of weight training. They seem to believe that all weight training programs will result in athletes becoming slower and significantly bigger, which is simply not true.
进行抗重量训练的短跑和跳跃教练通常不会认识到重量训练类型之间的差异。他们似乎认为所有的重量训练计划都会导致运动员变得更慢并且明显更大，这根本不是事实。

Sprint and jump coaches who are anti-weight training often don’t recognize the differences among the types of weight training.
进行抗重量训练的短跑和跳跃教练通常不会认识到重量训练类型之间的差异。Share on X 分享到 X

An athlete can lift weights to dramatically increase their explosive strength with minimal increases in muscle bulk. Elite weightlifters often compete in the same bodyweight classes for many years, sometimes more than a decade, while continuing to increase how much they lift. In 1978, Russia’s Yuri Vardanyan clean and jerked a world record of 462, weighing 181 pounds; six years later, he clean and jerked 493 pounds at the same body weight (figure 5). He also reportedly high jumped 7 feet using a three-step approach and forward takeoff. As for his squatting ability, when he made that 493 record, his best front squat was only 14 pounds more, at 507. Noted weightlifting journalist Seb Ostrowicz said that Yuri “believed that grinding should not be allowed and valued speed in the squat over anything else.”
运动员可以通过举重来显着提高爆发力，而肌肉体积的增加却很少。精英举重运动员经常在同一体重级别中竞争多年，有时甚至十多年，同时继续增加举重量。 1978年，俄罗斯选手尤里·瓦尔达尼扬（Yuri Vardanyan）挺举462杆的世界纪录，体重181磅；六年后，他在相同体重下挺举了 493 磅（图 5）。据报道，他还采用三步进场和向前起跳的方式跳高了 7 英尺。至于他的深蹲能力，当他创造 493 的记录时，他的最好前蹲成绩仅多了 14 磅，即 507。著名举重记者塞布·奥斯特洛维奇 (Seb Ostrovicz) 表示，尤里“相信不应该允许磨擦，并且在深蹲中重视速度胜过一切”别的。”

The takeaway is that just as you wouldn’t have a sprinter perform 3-mile runs (even though both activities are considered “running”), you wouldn’t have a sprinter or jumper use the training methods of the current Mr. Olympia. Let’s take a deeper dive into this subject.
结论是，正如你不会让短跑运动员进行 3 英里跑（即使这两项活动都被视为“跑步”）一样，你也不会让短跑运动员或跳高运动员使用当前奥林匹亚先生的训练方法。让我们更深入地探讨这个主题。

Depending upon the federation they compete in, powerlifters usually squat to a position where their upper thighs are parallel to the floor, not all the way down as weightlifters do. Powerlifters often lean forward more than weightlifters as they descend to their low position, and they perform their lifts relatively slowly to enable them to use maximum weights. In contrast, weightlifters squat quickly and throughout a full range of motion, often bouncing out of the bottom position (figure 6). Such training influences the type of muscle fibers developed and the amount of muscle mass gained.
根据他们参加比赛的联合会的不同，举重运动员通常会蹲到大腿上部与地板平行的位置，而不是像举重运动员那样一直蹲下来。当举重运动员下降到较低位置时，他们通常会比举重运动员向前倾得更多，并且他们的举重动作相对较慢，以便能够使用最大重量。相比之下，举重运动员在整个动作范围内都快速蹲下，通常会从底部位置弹起（图 6）。这种训练会影响肌肉纤维的类型和获得的肌肉量。

There are two general categories of muscle fibers, slow-twitch (type I) and fast-twitch (type II). Slow-twitch fibers have more endurance than fast-twitch fibers, but fast-twitch fibers can contract harder. Thus, sprinting and jumping would develop the fast-twitch fibers and distance running the slow-twitch (figure 7).
肌纤维有两大类：慢肌纤维（I 型）和快肌纤维（II 型）。慢肌纤维比快肌纤维具有更强的耐力，但快肌纤维收缩得更厉害。因此，短跑和跳跃会发展快肌纤维，长跑会发展慢肌纤维（图 7）。

The type II fibers can be further broken down into IIa, IIb, and IIx. Type IIx fibers are the fastest and enable weightlifters to “generate high forces in rapid time-frames” (Serrano, 2019). How do weightlifters compare to powerlifters and bodybuilders?
II型纤维可进一步分为IIa、IIb和IIx。 IIx 型纤维速度最快，使举重运动员能够“在快速时间内产生强大的力量”（Serrano，2019）。举重运动员与举重运动员和健美运动员相比如何？

First, consider that intensity is the amount of weight used in relation to 1-repetition maximum. Powerlifters and weightlifters train at much higher intensities than bodybuilders, and as such, have more fast-twitch fibers. Next, weightlifters possess more fast-twitch fibers than powerlifters and appear to possess more type IIx fibers. This difference is apparent in the jumping and sprinting abilities of these two types of athletes.
首先，考虑强度是与1 次重复最大值相关的重量使用量。举重运动员和举重运动员的训练强度比健美运动员高得多，因此拥有更多的快肌纤维。其次，举重运动员比举重运动员拥有更多的快肌纤维，并且似乎拥有更多的 IIx 型纤维。这种差异在这两类运动员的跳跃和冲刺能力上表现得很明显。

In a 1999 study published in the Journal of Strength and Conditioning Research (McBride et al.), powerlifters and weightlifters performed three types of vertical jumps. The jumps measured were bodyweight only, jumping with 44 pounds, and jumping with 88 pounds. You might think the powerlifters would excel in the jumps performed with resistance, but the weightlifters were superior in all three tests. Thus, although the word “power” is in the name of their sport, this research suggests that weightlifters are more powerful than powerlifters.
1999 年发表在《力量与体能研究杂志》 （McBride 等人）上的一项研究中，举重运动员和举重运动员进行了三种类型的垂直跳跃。测量的跳跃仅是体重，跳跃时为44磅，跳跃时为88磅。您可能认为举重运动员在阻力跳跃方面会表现出色，但举重运动员在所有三项测试中都表现出色。因此，尽管“力量”这个词出现在他们的运动名称中，但这项研究表明举重运动员比举重运动员更有力量。

Although the word ‘power’ is in the name of their sport, this research suggests that weightlifters are more powerful than powerlifters.
尽管“力量”这个词出现在他们的运动名称中，但这项研究表明举重运动员比举重运动员更有力量。Share on X 分享到 X

The type of muscles activated during activities influences athletic performance, but there’s another type of tissue to consider: fascia.
活动期间激活的肌肉类型会影响运动表现，但还有另一种类型的组织需要考虑：筋膜。

One strength coach who has done considerable real-world research on how fascia influences performance in elite athletes is Paul Gagné, a Canadian strength coach and posturologist. “Think of fascia as the inner skin of the body,” says Gagné. “It’s tissue that connects and shapes every muscle, organ, blood vessel, and nerve. A tendon is a type of fascia. What athletes and their coaches must understand is that fascia envelops and intertwines with muscle fibers and therefore plays an important role in producing movement.”
加拿大力量教练兼姿势学家保罗·加涅 (Paul Gagné) 是一位力量教练，他对筋膜如何影响精英运动员的表现进行了大量的现实研究。 “将筋膜视为身体的内部皮肤，”加涅说。 “它是连接和塑造每块肌肉、器官、血管和神经的组织。肌腱是筋膜的一种。运动员及其教练必须了解的是，筋膜包裹并与肌肉纤维交织在一起，因此在产生运动方面发挥着重要作用。”

Whereas muscles contract and relax to produce movement, Gagné says fascia can stretch and recoil, acting as biological springs to assist the muscles in producing more powerful movements. “Using fast eccentric contractions decreases the time it takes the fascia to stretch and recoil. In effect, the fascia becomes more intelligent, and this intelligence has specific applications to sprinting, jumping, and throwing.”
加涅说，虽然肌肉通过收缩和放松来产生运动，但筋膜可以拉伸和反冲，充当生物弹簧，帮助肌肉产生更强大的运动。 “使用快速偏心收缩可以减少筋膜拉伸和反冲所需的时间。实际上，筋膜变得更加智能，这种智能在短跑、跳跃和投掷方面有特定的应用。”

“Another advantage of fast eccentrics is it focuses on training the fascia and not the muscles, so athletes will not experience the soreness associated with conventional training,” says Gagné. “What I’ve found is that this difference has implications on an athlete’s sports-specific practice. For example, it would not be wise to do slow eccentric squats on a Monday that create high levels of soreness and come to practice on Tuesday and perform maximal sprints. In contrast, I’ve been able to perform challenging fast eccentric workouts using flywheel devices without experiencing soreness the next day.”
加涅说：“快速离心训练的另一个优点是它专注于训练筋膜而不是肌肉，因此运动员不会经历传统训练带来的酸痛。” “我发现这种差异会对运动员的具体运动练习产生影响。例如，在周一进行缓慢的离心深蹲会产生严重的酸痛，然后在周二进行练习并进行最大冲刺，这是不明智的。相比之下，我已经能够使用飞轮设备进行具有挑战性的快速偏心锻炼，而第二天不会感到酸痛。”

The Speed Squat Solution 速度深蹲解决方案

One way to ensure that they are not squatting too slow would be to regularly assess an athlete’s squatting performance with velocity-based training devices. If the movement speed is more than one second during the ascent of the squat, the weight is too heavy.
确保他们蹲得不会太慢的一种方法是使用基于速度的训练设备定期评估运动员的蹲下表现。如果深蹲上升过程中动作速度超过一秒，说明重量过重。

One way to ensure they aren’t squatting too slow is to regularly assess squatting performance with VBT devices. If movement speed is >1 sec. during the squat’s ascent, the weight is too heavy.
确保他们蹲得不会太慢的一种方法是定期使用 VBT 设备评估蹲下表现。如果移动速度为>1秒。深蹲上升过程中，重量过重。Share on X 分享到 X

When you are not using a velocity-based training device, base your squatting percentages on what you can perform in the clean. One practical recommendation is to avoid using more than 10%–15% of your best clean (although the top end of this range would be slightly higher with a power clean, as less weight is used). In fact, many elite weightlifters can’t tell you what they can squat because they never go to a maximum, as there is no reason to subject the spine to the additional loading with heavier squats.
当您不使用基于速度的训练设备时，请根据您在翻站中的表现来确定您的深蹲百分比。一个实用的建议是避免使用超过 10%–15% 的最佳翻铃（尽管使用强力翻铃时该范围的上限会稍高，因为使用的重量较少）。事实上，许多精英举重运动员无法告诉您他们可以深蹲什么，因为他们永远不会达到最大值，因为没有理由让脊柱承受更大重量的深蹲的额外负荷。

Using these conservative guidelines, if an athlete can clean 200 pounds, their optimal squatting weight might be 220–230 pounds, performed for low repetitions (generally three, as higher reps recruit fewer fast-twitch fibers). Thus, the working sets for a “heavy” squat workout might be 210 x 3×3. If the squat is based on a power clean maximum, the range would be higher, so a workout of perhaps 220 x 3×3 would be more appropriate. For more precise recommendations, invest in Napier’s books, as he covers this topic extensively.
根据这些保守的指导方针，如果运动员能够举起 200 磅的重量，那么他们的最佳深蹲重量可能是 220-230 磅，并且进行低重复次数（通常是 3 次，因为重复次数越高，募集的快肌纤维就越少）。因此，“大重量”深蹲训练的工作组数可能是 210 x 3×3。如果深蹲基于力量翻最大，范围会更高，因此 220 x 3×3 的锻炼可能更合适。要获得更准确的建议，请阅读纳皮尔的书籍，因为他广泛讨论了这个主题。

“If it looks right, it flies right!” is a popular expression among sprint coaches. Watch a powerlifting competition in which you’ll see athletes slowly grinding out a partial squat. Impressive—especially with the enormous poundages used by today’s elite lifters—but does it look athletic? Compared to the fast, full-range squats of weightlifters, we don’t think so. As General Patton might say, “Train the way you are going to fight!”
“如果它看起来正确，它就飞得正确！”是短跑教练中流行的表达方式。观看举重比赛，您会看到运动员慢慢地完成部分深蹲。令人印象深刻——尤其是当今精英举重运动员所使用的巨大磅数——但它看起来是否具有运动性？与举重运动员快速、全方位的深蹲相比，我们不这么认为。正如巴顿将军可能会说的：“按照你要战斗的方式进行训练！”

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

Kim Goss has a master’s degree in human movement and is a volunteer assistant track coach at Brown University. He is a former strength coach for the U.S. Air Force Academy and was an editor at Runner’s World Publications. Along with Paul Gagné, Goss is the co-author of Get Stronger, Not Bigger! This book examines the use of relative and elastic strength training methods to develop physical superiority for women. It is available through Amazon.com.
Kim Goss 拥有人体运动硕士学位，是布朗大学的志愿者助理田径教练。他是美国空军学院的前力量教练，也是跑步者世界出版社的编辑。高斯与保罗·加涅 (Paul Gagné) 合着了《变得更强，而不是更大！》(Get Stronger, Not Bigger!) 的合著者。本书探讨了如何使用相对和弹性力量训练方法来培养女性的身体优势。它可以通过 Amazon.com 获得。

References 参考

Napier, J. The Sport of Weightlifting Series: Books 1-3. 2017. www.strengthandvelocity.com. (One-second squat reference: Book 3: Training Manual, pages 30–31.)
Napier, J.举重运动系列：第 1-3 册。 2017. www.strengthandvelocity.com 。 （一秒深蹲参考：第 3 册：训练手册，第 30-31 页。）

Longman, J. “Something Strange in Usain Bolt’s stride.” New York Times. July 20, 2017.
朗曼，J.“尤塞恩·博尔特的步伐有些奇怪。”纽约时报。 2017 年 7 月 20 日。

Queensland Weightlifting Federation Performance Calculator: www/qwamembers.org/PerformanceCalc
昆士兰举重联合会表现计算器：www/qwamembers.org/PerformanceCalc

Charniga, B. “Concerning the ‘Russian Squat Routine.’” Sportivnypress.com, February 8, 2018. [First published, 2001]
Charniga, B.“关于‘俄罗斯深蹲常规’” 。Sportivnypress.com ，2018 年 2 月 8 日。[首次出版，2001 年]

Charniga, B. “The Relative Value of the Back Squat in the Training of Weightlifters,” Sportivnypress.com, February 8, 2018. [First published, 2001]
Charniga, B.“后蹲在举重运动员训练中的相对价值”， Sportivnypress.com ，2018 年 2 月 8 日。[首次出版，2001 年]

Ostrowicz, S. “In Memory of Yurik Vardanyan,” Weightlifting House, weightliftinghouse.com. [Note: The athlete’s full name is Yuri Norayrovich Vardanyan, but in translations, the spelling “Yurik” has been used.]
Ostrowicz, S.“纪念 Yurik Vardanyan”，举重之家， weightliftinghouse.com 。 [注：该运动员的全名是 Yuri Norayrovich Vardanyan，但在翻译中，使用了拼写“Yurik”。]

Serrano, N., Colenso-Semple, L.M., Lazauskus, K.K., et al. “Extraordinary fast-twitch fiber abundance in elite weightlifters.” PLOS ONE. 2019;14(3):e0207975.
Serrano, N.、Colenso-Semple, LM、Lazauskus, KK 等。 “精英举重运动员的快肌纤维异常丰富。”公共科学图书馆一号。 2019;14(3):e0207975。

Meijer, J. “Single muscle fibre contractile properties differ between body-builders, power athletes and control subjects.” Experimental Physiology. 2015;100(11):1331–1341.
Meijer, J.“健美运动员、力量运动员和对照受试者之间的单肌纤维收缩特性有所不同。”实验生理学。 2015；100(11)：1331–1341。

Fry, A., Schilling, B.K., Staron, R.S., Hagerman, F.C., Hikida, R.S., and Thrush, J.T. “Muscle Fiber Characteristics and Performance Correlates of Male Olympic-Style Weightlifters.” Journal of Strength and Conditioning Research. 2003;17(4):746–754.
Fry, A.、Schilling, BK、Staron, RS、Hagerman, FC、Hikida, RS 和 Thrush, JT“男性奥林匹克举重运动员的肌肉纤维特征和表现相关性”。力量与体能研究杂志。 2003；17(4)：746–754。

Mcbride, J.M., Triplett-Mcbride, T., David, A., and Newton, R.U. “A Comparison of Strength and Power Characteristics Between Power Lifters, Olympic Lifters, and Sprinters.” Journal of Strength and Conditioning Research. 1999;13(1):58–66.
Mcbride, JM、Triplett-Mcbride, T.、David, A. 和 Newton, RU“力量举重运动员、奥林匹克举重运动员和短跑运动员之间力量和爆发力特征的比较”。力量与体能研究杂志。 1999； 13（1）：58-66。