Dan John 丹·约翰：40年的洞见（2）
前文再续，书接上一回。
11 – "90% of success is simply showing up." Woody Allen
90%的成功，只需要轻松到场——伍迪·艾伦
（译注：伍迪·艾伦是美国的著名导演与编剧。）
When I first began throwing the discus as a 118-pound tower of terror, I won a lot of meets. No matter what, the kids at the other school would tell me, "If (insert name of fat kid) would've been here, he would've beaten you." I used to believe that crap.
Whenever I win something, especially now in the Internet age, I always find out later that "somebody else" would've won it if, of course, they'd just shown up. Folks, it's a truism that should be stuck to your bathroom mirror. "Show Up!"
I've fond memories of helping a friend off the floor as he was dieting down for an amateur bodybuilding contest and he was doing depleting workouts. He was in a brain fog for probably three weeks. Of course, on the dais under the lights, he looked magnificent and won "easily."
The dude showed up. If you're gunna gunna, you have to show up to prove it. "Gunna gunna" was a phrase my mom used for people who were "gunna do this and gunna do that." It's like graduating from high school or college. I swear to you, if you just show up, you're gunna gunna do just fine.
自从我第一次把铁饼当作118磅（53kg）的恐怖之塔脱手而出，我就赢了很多比赛。
无论如何，其他学校的孩子会对我说，“如果(某个肥仔的名字)在这里，他会打败你的。”我以前也相信过这种鬼话。
每当我赢了比赛，尤其是当今的互联网时代，我总会发现，如果“其他更厉害的人”出现了，他们就赢了。
伙计们，这是一条应该时刻铭记的真理。“到场，参加比赛!”
我曾经帮助过一个参加业余健美比赛的朋友，当时他脑子里一片混乱，在苛刻的饮食计划与艰苦的备赛训练中挣扎了三周。即便如此，他还是赢得了比赛，在领奖台上，他看上去气势如虹，“轻松获胜”。
那哥们坚持到了参加比赛。
如果你一直嘴巴上说“要干嘛干嘛”，为了证明你自己，你必须去真正地去完成它。
“要干嘛干嘛”，是我妈形容那些常说“想要做这个，想要做那个”的人。就好像从高中或大学毕业一样。（这句没明白啥意思）
我想你保证，只要你肯去做，你的想法就一定会实现。
斧游人：这条的意思是大部分人在面临挑战时，会因为各种原因，给自己找借口从而选择放弃。但事实上，在竞技比赛中，所有人都一样，承受着备赛与现场带来的身心压力。那些具备挑战冠军实力却永远不到场的人，是不可能赢得比赛的。
谁能够鼓起勇气，直面挑战，谁就能够投身到冠军的竞争当中，最终获得胜利。
12 – Safety must be part of performance.
安全必须是成绩的一部分。
One of my favorite books is Steve Ilg's "Total Body Transformation." Published in 2004, the book has amazing insights into human performance and reflects on Ilg's courageous victory over a terrifying back injury. In the book, Ilg looks at a quote made about Mark Allen that he had become the World's Greatest Athlete by winning a series of triathlons. Ilg came up with an interesting contest to see who actually was the world's fittest human.
Ilg's contest included basic gymnastic movements, weightlifting maxes, and yoga moves. My favorite section was the third day's endurance event, a mountain bike race to an uphill finish. His genius is realizing that downhill is where the injuries happen, so why not test the athletes' fitness as safely as possible?
I've had a lot of injuries that have caused me to spend a lot of time in hospital beds. One thing I've learned is that it is "almost" okay to get injured in competition, but it's insane to get hurt in preparation. Stopping several reps short of failure or injury may not sound courageous on paper, but coming back to train tomorrow is more important than an additional "junk" rep.
我最喜欢的一本书是史蒂夫·艾格的《全身改造》，出版于2004年，这本书对于人体运动表现有着惊人的远见，并对自己从严重的背伤中恢复进行了反思。
在书中，艾格提到了马克·艾伦，这位运动员通过赢得一系列铁人三项比赛从而成为了世界上最伟大的运动员之一。艾格想通过一场测试赛，想看看谁是世界上最强健的人？
艾格的测试赛包含了基础体操动作、举重测试以及瑜伽动作。（译注：哈哈哈CF？）
我最喜欢的部分是第三天的耐力测试，一个在终点在上坡的山地自行车赛。艾格的天才之处在于，他明白自行车下坡是自行车比赛中最容易受伤的部分。所以，要在竞技的同时保护运动员的健康啊。
我曾受过很多的伤，因此也在医院中花费了不少时间。我学到的一个教训是，在比赛中的伤痛“几乎”是可以接受的，但在训练中受伤则太不应该了。
在力竭时停下，不去进行有可能受伤的疲劳动作，这听上去像是懦夫行为。但明天能够回来训练，比“一次额外的垃圾动作”（力竭变形）更有意义。
斧游人：
这条的意思是指，训练要保证100%的安全，比赛可以放手一搏。但无论如何，都要保证自己的安全。
在网上搜索Steve·ilg，我看到了他的一段往事：
他曾在80年代受过非常严重的脊柱与膝关节损伤，原因是在攀登过程中出现意外，训练伙伴砸在了他身上。后面通过一系列的训练，他恢复了健康，并且回归户外运动。
这人是真正的勇士啊。
文章来源：https://www.bodyhealth.com/blogs/news/this-man-can-still-break-you
13 – We tend to be "glib" about our weaknesses.
我们惯于“敷衍”自己的弱点
I love the word "glib." Usually, it means nonchalant (that has to be a French word; we need to find a way to say this glibly), but it also means "lacking depth and substance." Now, most of my ex-girlfriends say that about me, but I digress.
I've always taken about six weeks a year to assess, reassess, and deal with my weaknesses. It's always around the same few issues:
I'm too fat.
My hamstrings are too tight.
I need to work on X, Y, or Z.
So, how does one usually address these issues? Most people usually address weaknesses while also doing literally everything else. So, what happens in a typical six-week assessment program is we continue doing everything we did before and hope the weaknesses vanish magically. Without Harry Potter, that isn't going to happen.
In the last decade I've discovered that weaknesses demand full concentration. As I've argued before, if you want to really address fat loss, do the Velocity Diet. Oh sure, there are other fine options, but do the V-Diet once and then decide how "grueling" Atkins or Ornish or the Zone are in terms of sacrifice.
Weaknesses need to be given full attention. If you have flexibility issues holding you back, then you need some kind of challenge. In the past I've recommended the Bikram Yoga 30-Day Challenge (you promise to go to the 90 minute sessions every day for thirty days) and I still can't think of a better way to address the issue.
Weaknesses need to be attacked with depth. I charge you to examine every possibility in your search for ridding yourself of this issue. I've had people squat five days a week to address poor squatting technique and do 1,000 full turns a month to deal with discus throwing issues. If you have a clear weakness, total focus with every tool and weapon you can muster has to be the plan.
Don't be glib.
我喜欢用“油腔滑调”这个词，通常意义上，它指贫嘴，同时也有“缺乏深度和内涵”的意思。当然，我的前女友们都这么评价我，不过我离题了。
我会每年都进行为期6周的“评估、处理、再评估”的弱项提高计划。
它总是围绕这些相同的问题展开的：
我太胖了。
我的腘绳肌很紧张。
我需要去处理X、Y或者Z。
所以，一般人会怎么处理这些问题呢？
大部分人会在解决弱项的同时在做别的事情。所以在这六周里面，他们会继续以前做过的所有事情，并希望这些弱项问题能神奇地消失。事实上，没有神奇的魔法，问题也没有解决。
在过去的十年里我发现，提高短板需要高度专注。
就像我之前说过的，如果你真的想减肥，那就试试速度减肥法。当然，还有其他不错的选择，但先执行一次速度减肥法，然后再对比阿特金斯饮食法、 欧尼许饮食法与区域饮食法，哪个更“折磨人”。
我们要高度重视身上的弱项。如果你的柔韧性存在问题，那么你需要严肃对待。我曾推荐过一个每天90分钟，为期30天的高温瑜伽挑战，直到今天我依然认为这是最好的柔韧性解决方案。
对待短板，要“重症下猛药”。我建议你在解决问题的过程中，要考虑一切的可能性。
我曾经指导别人通过一周深蹲5天，来解决他糟糕的深蹲技术；一个月做1000个转身发力来完善铁饼投掷技巧。如果你有一个明显的弱项，那就必须全力以赴、竭尽所能地去对待它。
不要油腔滑调！
斧游人：专注产生高效
14 – Conditioning isn't just jogging.
能量系统训练不仅仅是慢跑。
Neither is it treadmilling, or whatever machine you think of right now. Conditioning is more than that. I gave some insights in Four Challenges to Light Your Fire!, but few people were interested in trying out the tumbling. This little workout is the finest "finisher" I know and you only have to do it once.
Five forward rolls
Five right shoulder rolls
Five left shoulder rolls
Three cartwheels followed by three cartwheels to the other side
One set of bear crawls (about ten meters)
Sprint to waste basket
I think the intensity of conditioning trumps the duration most of the time. I have more to say on this later, but most people don't train hard enough to get in and get out.
That said, I also think most under-appreciate hiking, biking, and long, easy treks along the beaches and meadows of this fine planet. As noted earlier, go outside and breathe real air.
无论是跑步机，还是你想到的其他有氧器械，能量系统训练（译注：也叫代谢训练）的内涵都远大于此。
我在《炸裂的四个体能挑战》一文中已经说清楚了，但还是只有小部分人愿意去尝试“翻滚”挑战。这是一个短小而足够炸裂的训练结束项目，据我所知，你只需要且只能进行一组。
5次正手前滚翻
5次右肩滚翻
5次左肩滚翻
两侧各三个侧手翻
10米熊爬
冲刺到垃圾桶旁边（准备呕吐）
我认为，代谢训练的强度，远比持续时间更重要。关于这点我在后面会展开讨论，大部分训练者，并没有在代谢训练中达到足够的强度。
话虽如此，我还是认为大多数人并不喜欢徒步旅行、骑自行车，以及在这个美丽行星的海滩和草地上愉快的行走。
如前所述，去户外呼吸真正的空气。（译注：第五条，去室外训练）
斧游人：dan这条经验是指，真正意义上的运动员体能训练，并非在无聊的有氧器械上消耗体力，而是要在足够高的强度下，进行有目的性、有效的输出训练。
Dan上述的四个体能挑战原文链接：https://www.t-nation.com/training/four-challenges-to-light-your-fire
15 – It's the movements you're NOT doing that are impeding your progress.
你所忽略掉的动作，正是你成绩停滞不前的原因。
Recently, I wrote a series of articles on the five basic human movements.
Push
Pull
Hinge
Squat
Loaded Carry
Now, you can certainly add vertical and horizontal and rotational and many other things to this list, but if you're skipping one of the basic five human movements, your training isn't optimal.
You're probably missing loaded carries and squats. The one lesson I've learned over and over is most people ignore these two things. So, start doing farmer walks, waiter walks, suitcase walk, sleds, and pushing cars a few days a week and master the basics of squatting.
You won't believe the progress you'll make!
最近，我写了一系列关于人类五种基本动作的文章。
推
拉
髋铰链
蹲
负重行走
在此基础上，你当然可以把多平面、多方向发力的训练动作到这个清单中。但如果你跳过了这五种人类的基本动作中的任何一种，你的训练计划就是有缺陷。
你很可能错过了负重行走和深蹲。我反复学到的一个教训是，大多数人忽视了这两个动作。
所以，我建议你接下来的每周都花上几天的时间，开始做“农夫行走”、“服务员行走”、“手提箱行走”、“推雪橇”和“推手推车”，并精通深蹲的基础动作模式。
你会为自己取得的突破性进步而感到惊讶！
16 – There was a touch of brilliance in the Atkins Diet, and most people missed it.
阿特金斯饮食法有个细节很有趣，但大多数人都没有注意到。
I still love the Atkins Diet. I keep some correspondences from 1999 from a group of women who lost 100 pounds each doing the Atkins Diet and a little weightlifting. I probably learned more from them than I ever learned from those with a bunch of initials after their names.
Here was the genius behind Atkins, in case you missed it. Dr. Atkins notes in his book that to become obese, you did something "unbalanced." To get yourself back to sleek, lithe, firm and fantastic, you honestly can't do a balanced approach. Finding balance at 100 pounds over-fat will keep you there. He recommended an "unbalanced" approach to get back to your target.
I've used this contrarian thinking process ever since I read this. In coaching the throws, I teach athletes with bad habits to throw with the "other" hand, do things backwards, try throwing with the 56-pound weight, and a variety of things that I'd consider "unbalanced." Now, if I'm working with a raw beginner, obviously I'd pattern and model the best technique possible, but with someone with ingrained bad habits, I look for ways to completely rework the system.
If you've been training for four years and never really squatted, I'd recommend you squat five days a week for two years. Crazy? Yes! But that's exactly what Dick Notmeyer had me do, and not only did I add forty pounds of lean body mass in four months, I also mastered the movement.
This "theme" seems to be a reoccurring lesson in my career.
我依然喜欢用阿特金斯饮食法。我保留着一些1999年的信件，来自一群通过阿特金斯饮食法与力量训练成功减掉100磅的女士们。我在她们身上所学到的事情，可能比从拥有无数头衔的专家身上学到的还要多。
以下是阿特金斯饮食法的厉害之处，特别强调免得你忽略它。
阿特金斯博士在他的著作中指出，只有你制造了“不平衡的”事情（热量溢出），身体才会变得更肥胖。为了回到苗条的身材，你不可能通过维持热平衡（摄入与消耗的平衡）来实现的。在超重100磅的时候保持热平衡也只会让你维持现有身材。他提出了一种“不平衡的”方法（热量差）来实现减重目标。
自从我看到了这个方法，我就一直使用这种逆向思维。我指导一些有不良动作习惯的运动员，
去练习非负载手的反向抛掷动作（主动牵拉技术），尝试向后投掷56磅（25kg）的重物，以及各种我认为可以创造“不平衡条件”的练习。如果我执教一个毫无经验的新手，那么我肯定会以教科书式的技术进行教学和动作设计。但如果执教对象有着根深蒂固的坏习惯，那么我就会用“矫枉过正”的方法了。
如果你的训练经验超过4年，却从未真正的练过深蹲，那么我建议你在接下来的两年里面，每周练习5次深蹲。听上去很疯狂对吧？但这正是迪克·诺特梅尔让我去做的事情。我不仅在4个月内增重了40磅（18kg）瘦体重，而且我还彻底的掌握了深蹲这个动作。
“矫枉过正”是有用的，这个事情似乎是我职业生涯中反复出现的一个教训。
（译注：Dick Notmeyer 迪克·诺特梅尔，是Dan的力量教练，在80岁高龄依然每周进行5次力量训练）
17 – You can't do everything at once!
你不可能一次性做所有的事情！
But if you do decide to "do everything at once" for a while, there may be benefits at the other end of the wormhole.
By the time I was a senior at Utah State University, I'd lifted at least three days a week, usually five to eight, for seven and a half years. I played football, soccer, wrestled, and competed at a fairly high level as an Olympic lifter. Oh, and I was a Division One thrower gathering points as a discus thrower, hammer thrower, and shot putter.
In January of my senior year, I hit the wall. I was sick of lifting and just couldn't keep up trying to do everything.
This "plan" worked perfectly. After all those years of training half the year as a thrower and the other half as an athlete in another sport AND keeping an enormous load in the weight room, I backed off everything.
I never went over 385 that winter and spring in the squat. I did clean and snatch, but always within reason. I didn't play in pick up games or intramurals or, honestly, anything. I went to school, lifted a little, and threw a little. I ended up with what Coach Ralph Maughan called "the greatest season in the history of USU throwing," which, at the time, was quite a big deal.
The lesson? Well, after doing seven years of "everything," backing off to just one thing propelled me to a level of success that simply shocked me with the ease I attained it.
Less is more. This is a fundamental truism in the strength arts. But you first have to really put a lot of "more" in. Like Earl Nightingale used to say about the fireplace, many people walk up to the fireplace and say "give me heat." The right way to do it is to get some paper, some kindling, some logs, and light a match. Then you get some heat.
You have to explore and learn and try many things to be able later to whittle them all down into a simple package. I can show you some short cuts and so can all the other authors here, but you need to put the time and effort into the "more" before you can master the "less."
不过，当你坚持要一次性完成所有的事情，也许会对虫洞的另一端产生巨大的贡献。
（译注：玩笑话，指浪费时间）
直到我成为一名犹他州立大学的四年级学生时，我已经坚持了七年半的力量训练，每周最少三次，大多数是五至八次。我不但打橄榄球、足球和练摔跤，而且还以举重运动员的身份参加高水平的比赛。哦对了，作为铁饼、链球和铅球的专项运动员，我还是一级选手。
在大四那年的一月份，我遇到了瓶颈。我开始厌倦力量训练而且无法继续坚持训练。
在那些日子里，我有半年的时间进行投掷专项训练，剩下半年去参加其他专项运动。
这份“计划”奏效了，它成功地让我对所有的事情失去了兴趣。
后来，一直到同年冬天与次年春天，我没有使用超过385磅（174kg）进行深蹲训练，而且在练习高翻与抓举时，始终用着恰当的训练负荷。事实上我也没有进行任何校内体育项目，哪怕只是打临时配对的篮球野球赛。在学校里，我克制的进行着举重与投掷训练。
我一直保持这样的状态，直到我完成了拉尔夫·莫恩教练所说的“犹他州立大学田径史上最伟大的投掷赛季”，这在当时是一件大事。
（译注：拉尔夫·莫恩是Dan在犹他州立大学时期的投掷专项教练）
有什么经验教训吗？好吧，在这七年多的“练习所有项目”以后，我选择退而求其次，专注于一件事情，就轻而易举地获得了巨大的成功，这让我十分震惊。
少即是多，这是力量训练体系的基本真理。但你首先必须投入足够“多”。
正如南丁格尔说的那样，很多人跑到壁炉前祈求得到温暖。正确的做法是，去找一些纸、一些引火物和原木，点燃一根火柴，然后你得到了光和热。
你必须不断探索、尝试与学习许多东西，然后把它们浓缩成自己的经验体系。我和其他任何作者，都可以提供一些行之有效的捷径，但你依然需要投入足够多的时间精力去尝试，这才能得到属于自己的精华。
斧游人：这条经验意思是，通过大量的学习与试错，找出适合自己的有效训练手段。
然后在训练项目的选择上，删掉那些华而不实的东西，只保留足够的精简且最有价值的事情，然后在这些有限的项目上投入尽可能多的精力。
Less is More这句话，很容易被人误解为“极简就完事了”。
其实它不等于极简，而是指奥卡姆剃刀。
在能够满足需求的前提下，尽可能的压缩与减少结构的复杂程度。
如果连最基本的需求都没有得到满足，就盲目地高呼“极简万岁”，回过头来还得查漏补缺，这是低效的选择啊，伙计们。
18 – You want "less"? Let me give you less.
你想要简洁？我给你简洁的方案。
My friend, Pavel Tsatsouline, handed me this great two-day a week training program. I shared it with a young, busy guy who told me it was too easy. I knew he was lying, so I tweaked it for him. Here's the "King of Less Training Programs":
Day One
Bench Press
Squat
Day Two
Bench Press
Deadlift
That's it. It's the minimalist's minimal workout. Now, let's look at my tweaks:
Only 45 and 25-pound plates!
No less than ten reps on every set of bench and squat until the last set.
No less than five reps on every deadlift.
So, the bench press workout was sets of ten, add weight, until the last set where you grind out as many as possible.
A bench example from 1993 when I did this same basic program:
135 x 10
225 x 10
315 x 10
365 x "as many"
For the squat, the last set should be around bodyweight, usually 185 or 225, and you go for at least 30 reps.
In the deadlift, keep grinding out those sets of five. Over time, feel free to slide this down to three reps, then two reps.
On paper, this looks so easy!
我的朋友帕维尔，提供过一个非常好用的一周二练的训练计划给我。
我把它分享给一个非常繁忙的朋友，结果他说太轻松了。我知道他在撒谎，所以我帮他修改了一下计划。
下面是“低频训练之王”计划：
第一天
卧推
深蹲
第二天
卧推
硬拉
仅此而已. 这是极简主义风格的最小可行计划。然后，看一下我的调整细节：
只允许使用10kg和20kg的杠铃片进行加重
深蹲和卧推的每组次数必须达到10次，除非是最后一组。
硬拉的每组次数必须达到5次。
所以，例如卧推训练，先来个一组十次，然后加重，直到最后一组你已经尽全力了。
这是一份卧推训练的范例，也正是1993年我在用的训练课表：
61kg x 10次卧推
102kg x 10次卧推
142kg x 10次卧推
165kg x "尽全力"
对于深蹲来说，最后一组应该用接近自身体重的重量做组，通常是83kg或102kg，然后你要一口气完成30次。
对于硬拉来说，保持用紧绷的状态完成每组5次。随着时间的推移，你可以自行加重完成每组3次，甚至每组2次。
纸上谈兵的话，这份计划是很简单的。
19 – If you really want a breakthrough, teach someone else. And if you need mastery, teach 65 fourteen-year-old sophomore boys something all at once.
如果你真的想要有所突破，那就去教别人。如果你需要精通某项技能，那就试着用它一次性教会六十五个14岁初中二年级学生。
Whenever I talk with someone who has been around gyms for a long time, usually this story comes up:
"I was just a young kid and I wanted to lift. So, I signed up and tried to do what I thought was lifting. Some of the more experienced guys would take time to show me how to (fill in the blank) and, boy, did I make progress after that!"
The interesting thing is the experienced guy probably got more out of the exchange than the neophyte. When you try to teach someone something you know, you begin to pick up those subtle points that you may have forgotten or, perhaps more common, you may know but never knew you knew it! Teaching someone to squat might make you rethink how you move the whole system down and not just bend the knees.
Oh, sure, you can lose your mind helping someone learn the basics of weight training, but for most the time spent teaching others is like finding a vein of pure gold.
每当我和一个在健身房待了很长时间的人交谈时，通常都会有这样的故事:
“我当时只是个少年，我想要练力量。所以我去健身房办卡，试着练我认为是举铁的动作。一些更有经验的人耐心的教我如何训练，然后，天哪，在那之后我有进步吗？。”
有趣的是，在这个交流的过程中，更有经验的人可能比新手获得更多的进步。每当你尝试把一些你已知的技术教给别人时，你会发现一些自己可能已经忘记，甚至从未注意过的技术细节。
指导别人学习深蹲，很可能帮助你理解下蹲时以移动整个关节系统来完成动作，而非仅仅做屈膝动作。
当然，你可以不顾一切地帮助别人学习有关力量训练的基础知识，但大多数时候，花费时间去教导别人就像寻找纯金矿脉一样。（译注：往往徒劳而返，却在不经意间获得巨大回报。Dan是指不要为了回报而刻意去进行输出。）
斧游人：这条经验的本质是终极学习法“费曼技巧”。
关于费曼技巧的原理与方法论，请看下面这个视频：
20 – When reading something over the top, that has the markings of "secret" or "exotic" or even "expensive," don't leap in with both feet and break your ankles.
当你阅读一些标题写着“秘密”、“异国情调”甚至“昂贵”的文章时，不要被洗脑导致人财两空。
I've been there. I read those massive ads for Nautilus in Scholastic Coach and Athletic Journal and thought, for sure, that this was the ticket to success. Plyometrics had me leaping off tall buildings with a single bound and limping up flights of stairs. Don't even get me started with the stupid things I've tried.
Most of "it" is crap. From the magic supplements, like B-15 (better than 14!) to the promises of this huckster or that guru, I've rarely discovered much beyond the basics that works.
I remember fasting for 14 hours before a workout and doing set after set after set of compound leg exercises and consuming a whiff of some exotic herbs to enhance my growth hormone. It enhanced someone else's wallet.
If it sounds too good to be true, it is.
我就犯错这样的错误。我在学术期刊和体育杂志上看到诺德士牌器械的广告，我觉得用它训练肯定是通往成功的必备条件。还有，增强式训练让我从高处一跃而下，然后一拐一拐的上楼。别再问我做过的那些蠢事了，我都懒得说了。
大部分“神奇玩意”都是垃圾。例如，那种被推销员和大师们疯狂推荐的黑科技补剂，我并没有发现它有基本功能之外的效果。
我还记得自己在训练前禁食了14个小时，然后去练下肢，还吃了一些奇怪的草药来增强我的生长激素。根本没啥用，而且钱去了别人那。
如果某个东西听上去好的太夸张，那它一定是假的。
本篇文章，第一部分，1~20条，结束。
