|
所在平台: Udemy |
课程主页: https://www.udemy.com/course/fundamentals-of-strength-and-power-training-for-your-sport/
课程评论：没有评论
**课程名称：** 力量训练：打造运动表现的科学基础 **课程概述：** 本课程专为运动员、训练师和教练设计，深入探讨力量、爆发力和运动表现训练背后的科学原理和基础知识。课程不侧重于增大肌肉体积，而是强调肌肉增长与运动表现的关系，以及如何根据不同的运动目标来优化力量训练方法。通过理解训练原则和动作原理，学员将能够以更有针对性的方式进行训练，服务于特定的运动项目。 课程内容涵盖： * **肌肉结构与功能：** 肌肉的构成、肌纤维类型、肌肉收缩机制、肌长与力量的关系，以及除肌肉外能产生高输出力量的身体结构。 * **肌肉运作原理：** 不同的肌肉收缩形式、力与收缩速度的关系、肌肉与肌腱的相互作用及其重要性，肌肉肥大（hypertrophy）的原理以及对运动表现的影响，以及关于训练至力竭或肌肉酸痛的讨论。 * **神经系统与运动控制：** 神经系统在力量和爆发力训练中的作用，神经系统的组成部分，如何训练神经系统以提高表现，本体感觉（proprioception）及其对运动表现的益处。 * **力量素质：** 力量的分类、不同力量素质的训练方法及其相互影响，最大力量与最大速度/速度的关系，爆发力（power）的定义，以及如何追踪训练进度。 * **训练原则：** 决定整体运动表现的特质，活动度/柔韧性的重要性及其对表现的贡献，科学的训练方法，如何进行功能性肌肉肥大训练，以及如何训练特定的运动专项素质。 * **训练适应：** 运动后的肌肉适应过程，如何优化训练适应，高强度运动中的能量来源，优化表现的饮食建议，呼吸对表现的影响，以及如何最小化恢复时间。 * **进阶内容：** 长期训练计划的制定，单次训练的结构安排，年度训练周期的不同阶段及其训练方法的调整。 **不适合人群：** 寻求详细的训练计划和具体练习指导的学员。本课程侧重于科学原理和方法论，而非提供现成的训练方案。 **适合人群：** 希望提升自身或客户训练水平、理解训练背后的科学原理的人。 **核心价值：** 帮助学员理解特定训练动作的目的，根据自身需求制定训练计划，发掘遗传潜力，最大化每一次训练效果，并能制定长期的训练方案。 **讲师背景：** 拥有生物力学、篮球训练和运动员的背景，专注于人类运动的科学研究和优化。课程包含60多个讲座，近4小时的讲解，传递了多年积累的科学知识。
LEARN HOW TO BUILD STRENGTH AND POWER SPECIFICALLY FOR YOUR SPORT!Whether you are an athlete, a trainer or a coach, this course will teach you all about the science and the fundamentals that you need to know when building strength, power and athleticism. Since those concepts apply to all sports, this course is perfect for you, if you want to build strength and power specifically for your preferred sport.This Is Not A Course By A Fitness Guru, Preaching How To Become Big And Strong!Muscle size doesn't increase athletic performance - just like professional sprinters don't have the largest leg muscles. So, in this course, we will dive deep into the science behind building muscle and examine how strength training should be approached, depending on your goals. The purpose is for you to understand certain training principles and the backgrounds of exercises, so that you can start building muscle in a way that it serves your particular sport.As a trained biomechanist, a basketball trainer and an athlete myself, I study the science of human locomotion and find ways to analyze and optimize movements. This course contains lots of valuable scientifically proven knowledge that I have gained over the years, put together into 60+ lectures and almost 4 hours of content. Let me share it with you!After finishing this course, you will be able to:Understand the purpose of certain exercisesBuild your training based on your specific needsUnleash your genetic potentialMake the most out of every workoutCreate your own long term training programThe following questions will be answered in this course: Muscle StructureHow are muscles built?Which types of muscles and muscle fiber types are there?How do muscles contract?What's the relationship between the force a muscle can produce and its length?Which body structures contribute a high force output apart from the muscles?Muscle OperationsWhich muscle contraction forms are there?What's the relationship between the force production of a muscle and its contraction velocity?How do muscles and tendons interact and why is it important that they do?What is muscle hypertrophy and how much hypertrophy is needed for your sport?Should we train to fatigue or with sore muscles?Nervous System And Motor ControlWhat's the role of the nervous system regarding strength and power training?Which components does the nervous system consist of?How can we train our nervous system to increase our performance?What is proprioception and how can it help us to get significantly better?Strength QualitiesIn which individual qualities can we divide strength?How can we train those qualities and how do they influence each other?What's the relationship between maximal strength and maximal velocity/speed?What exactly is the meaning of power in relation to strength?How can we track our training progress?Training PrinciplesWhich qualities define overall athleticism?What's the importance of mobility/flexibility and how does it contribute to our performance?How should we approach training?How can we build functional hypertrophy that serves our sport?How can we train certain sport-specific qualities?Training AdaptationsHow do our muscles adapt after exercise?How can we optimize our training adaptations?Where does our body draw energy from during high intensities?What should we eat for optimal performance?How does breathing affect our performance?How can we minimize the recovery time and which popular recovery methods are there?Bonus: Creating Your Own Training ProgramHow can we control our training load while maximizing our adaptations?How to design a long term training program?How to structure a single workout?Which training phases are there within a year and how does our approach change during those phases?DO NOT PURCHASE THIS COURSE if you are looking for a detailed training program with different exercises on how to build strength and power. There is an exercise library in the "Additional Content" section and I perform different options for possible exercises in this course. However, the focus will be on the science and the fundamentals behind strength and power training in order for you to understand the purpose of training and certain exercises. Therefore, do not expect a structured training program.If You Want To Take Your Training Or Your Clients' Training To The Next Level, This Course Is Perfect For You.Of course, there is a 30-day money-back guarantee from Udemy. Feel free to enroll now to see if this course is for you and start building!
