古典摔跤、柔道、田徑中的投擲等力量項目都是如何進行力量訓練的，主要的訓練方式有哪些？

01-27

因為有說法三大項，特別是深蹲，雖然是舉重所需要基礎訓練，但是卻並不是其他對力量素質要求很高的運動項目中的主要訓練手段，所以想知道，這些項目的主要的力量訓練方法有哪些。

謝邀。一一列舉不太實際，所以選擇該項目最傑出的教練員/運動員舉兩個例子。

古典式摔跤——亞歷山大·卡列林

亞歷山大·卡列林在古典式摔跤領域的地位毋庸置疑。在他2006年的一篇文章中，曾經提到他的力量訓練是（以下段落摘自該文英譯版）：

I visit an athletic hall regularly. The base of my trainings is the method of Victor Kuznetzov. Such exercises as a press in horizontal position, exercises with dumb-bells for biceps and triceps are usual types of a physical load. It』s very important for Greco-Roman wrestling to choose a right weight of apparatus. Usually a load is chosen to allow sportsman to do 2 or 3 『approaches」 with the maximal number of reiterations (12-15 times) each. And a weight of the final 「approach」 is more to be able to do 8-10 reiterations rightly.

從youtube上僅有的兩個卡列林進行力量訓練的視頻中，也可以看到他的訓練中確實包含了許多彎舉和推舉（下面是這兩個視頻中卡列林進行力量訓練的全部片段，其餘部分為長跑、拉伸和摔跤專項技術訓練）：

卡列林跳箱

卡列林雙臂交替推舉壺鈴

卡列林山羊挺身

卡列林壺鈴交替彎舉

卡列林卧推

卡列林腿舉

卡列林杠鈴正反握彎舉

卡列林彎舉壺鈴

卡列林拉彈力帶

田徑投擲——阿納托利·邦達爾丘克

阿納托利·邦達爾丘克是前蘇聯鏈球運動員，1976年時以36歲高齡獲得奧運會鏈球冠軍，其弟子尤里·謝迪赫獲得亞軍。之後邦達爾丘克退役轉做教練員，培養謝迪赫在1986年成績達到86.74米，這個紀錄至今無人能夠接近。

在2008年的一次採訪中，邦達爾丘克被問及美國鏈球運動員為何成績上不去時，曾經如此回答：

What is the major problem with US hammer throwing or US throwing in
general?
Bondarchuk: The system of technique and strength has not changed in hammer,
discus or shot for 20-30 years. In 1972 my technique was as good or better than

some top US hammer throwers today. That was 36 years ago, this should not be the
case. The US is always thinking about maximum strength. Until the US realizes the
research of special and dynamic strength, there will be minimal hammer throwers
over 80 meters. After 1975 in Europe the average athlete no longer used a full
squat, only quarter squats, step ups and jump squats. Maybe the US is too
influenced by bodybuilding and power lifting which takes their focus away from
special strength. The US has not progressed technically in 40-50 years with the
hammer. There has been very little progress since Hal Connolly, outside of maybe
Deal but even Deal did not have near the technique he could have achieved. Deals
technique was 50/50, he did not push the ball but he also did not pull the ball.

此外，在同一次採訪中，他還說：

From 1970-1976, I believed the athlete (me specifically) needed to
train maximal strength. After this, I recognized the athlete only needed a base
foundation of strength. Before I thought athletes would need a 300k full squat for 80-
84 meters, now I know that they only need 200-250k quarter squat. Before, I thought
athletes needed a 150k+ snatch for 80-84 meters, now I know they only need to
snatch their bodyweight for this throw. Before I thought the athlete needed a 3.50
standing long, now they only need a 3.00 -3.15 meter long. This is because the
specific throwing training has progressed over 30 years. Now, I realize that the
athlete does not need maximal strength but special dynamic strength. Special

strength is much more important and has a much higher rate of transfer into the
specific throw. In the 1960s, I had a friend that squatted 320k, cleaned 200k, had a
fast 100m but only threw 17.20 in the shot put. Later I realized that the maximal
strength training does not have a high rate of transfer and my friend was one of many
examples for this.

簡單說來，除了舉重、力量舉和壯漢比賽，其餘比賽中，運動員所要對抗的阻力並不是非常大，相對而言克服阻力的速度和持續性更為重要，而且絕大多數運動項目都不是兩側肢體同時均等用力的。在這種情況下，深蹲、卧推、硬拉等對抗大阻力（因而速度較慢）又屬於兩側肢體同時均等用力的力量訓練只在打基礎階段對成績提高有較大作用，對高水平專業運動員來說就屬於事倍功半的低效率訓練了。