Like most Europeans, Artur Pacek started playing soccer about the time he could walk. His athletic journey took a different path in elementary school when he fell in love with basketball. Pacek continued shooting hoops through college, and he extended his passion for sports by becoming a strength coach.
和大多数欧洲人一样,阿图尔·帕塞克在会走路的时候就开始踢足球。当他爱上篮球时,他的运动生涯在小学时就走上了不同的道路。帕塞克在大学期间继续投篮,并通过成为一名力量教练扩展了他对运动的热情。
Today, Pacek is the head strength and conditioning coach for BM Stal Ostrów Wielkopolski, Poland’s best elite-level basketball team. He has also trained athletes from Australia, Czechoslovakia, Lithuania, Serbia, Sweden, Turkey, and Ukraine.
如今,帕切克是波兰最好的精英篮球队 BM Stal Ostrów Wielkopolski 的体能总教练。他还训练过来自澳大利亚、捷克斯洛伐克、立陶宛、塞尔维亚、瑞典、土耳其和乌克兰的运动员。
Pacek holds a graduate degree in physical education from the Academy for Physical Education in Gorzów, Wielkopolski. In 2011, he continued his education by accepting a six-month internship with Tim Grover at the ATTACK Athletics Center in Chicago, Illinois. Grover was the personal trainer of NBA legends Michael Jordan, Kobe Bryant, and Dwyane Wade. Pacek hopes to work in the NBA eventually.
帕切克拥有大波兰省戈茹夫体育学院的体育研究生学位。 2011 年,他接受了蒂姆·格罗弗 (Tim Grover) 在伊利诺伊州芝加哥市 ATTACK 体育中心为期六个月的实习,继续深造。格罗弗是 NBA 传奇人物迈克尔·乔丹、科比·布莱恩特和德怀恩·韦德的私人教练。帕塞克希望最终能在NBA工作。
Freelap USA: What are the major differences between basketball played in Europe and the U.S., and what is your general approach to training these athletes?
Freelap USA:欧洲和美国篮球运动的主要区别是什么?您训练这些运动员的一般方法是什么?
Artur Pacek: The pace of the game in the U.S. is faster and more intense. In Europe, teams play fewer games per week. The average number of games per week in the NBA is 3.3. The average in the EuroLeague is 2.4, and in Poland, 1.6.
Artur Pacek:美国的比赛节奏更快、更激烈。在欧洲,球队每周打的比赛较少。 NBA平均每周比赛场数为3.3场。欧洲联赛的平均得分是 2.4,波兰的平均得分是 1.6。
U.S. players are more athletic than most European players, but many of our players, such as Luka Dončić and Nikola Jokić, are technically well-trained. These skills give them a competitive advantage.
美国球员比大多数欧洲球员更具运动能力,但我们的许多球员,例如卢卡·东契奇和尼古拉·约基奇,技术上都训练有素。这些技能给他们带来了竞争优势。
Basketball is a game of specific joint angles that cause the development and underdevelopment of individual muscle groups. These structural imbalances lead to overload and injuries. Therefore, my main task with these athletes is to maintain their strength, muscle mass, and structural balance to keep them performing at a high level.
篮球是一项特定关节角度的运动,会导致各个肌肉群的发育和发育不足。这些结构不平衡会导致超负荷和受伤。因此,我对这些运动员的主要任务是保持他们的力量、肌肉质量和结构平衡,以保持他们的高水平表现。
A strength coach needs the biggest training toolbox possible and must use the right training method at the right place, at the right time, and with the right person. It’s all about adaptation and progressive overloading of the body so that we can use many tools. My approach with a new tool is to learn it, try it on myself, consult with other trainers, and only then will I add it to my toolbox. If I don’t study an exercise or training method in detail or understand it, I don’t use it.
力量教练需要尽可能强大的训练工具箱,并且必须在正确的地点、正确的时间和正确的人一起使用正确的训练方法。这一切都与身体的适应和逐渐超负荷有关,以便我们可以使用许多工具。我使用新工具的方法是学习它,亲自尝试,咨询其他培训师,然后才将其添加到我的工具箱中。如果我没有详细研究或理解一项练习或训练方法,我就不会使用它。
Basketball workouts are often long and monotonous but rarely at a high intensity, so I try to provide the body with high-quality stimuli. As Coach Bob Alejo says, “Never sacrifice intensity!”
篮球训练往往时间长、单调,但很少有高强度的训练,所以我尽量给身体提供高质量的刺激。正如鲍勃·阿莱霍教练所说:“永远不要牺牲强度!”
Freelap USA: How do you approach periodization?
Freelap USA:您如何进行分期?
Artur Pacek: The periodization model I use depends on how long the period lasts and who I’m working with. These models include linear, undulating, conjugate using the classic strength training model, and the quad-current programming using three types of muscle contractions that Ben Prentiss promotes. I believe 80% of basketball players are undertrained in eccentric and isometric muscle contractions, negatively affecting acceleration, deceleration, and direction changes during a game.
Artur Pacek:我使用的周期模型取决于周期持续多长时间以及与我一起工作的人。这些模型包括使用经典力量训练模型的线性、波动、共轭,以及使用 Ben Prentiss 提倡的三种肌肉收缩类型的四电流编程。我相信 80% 的篮球运动员在偏心和等长肌肉收缩方面训练不足,这会对比赛过程中的加速、减速和方向变化产生负面影响。
I divide the off-season into general and special physical preparation phases, alternately focusing on volume and intensity.
我将休赛期分为一般和特殊的体能准备阶段,交替关注训练量和强度。
When training for volume, I emphasize the following:
在进行容量训练时,我强调以下几点:
- Longer range of motion exercises (tension in stretched/deep positions).
较长范围的运动练习(拉伸/深度位置的张力)。 - Low impact on joints.
对关节影响小。 - Low complexity. 复杂度低。
- Strengthen weak areas. 强化薄弱环节。
When training for intensity, my focus changes as follows:
当进行强度训练时,我的注意力会发生如下变化:
- Shortened range of motion.
运动范围缩短。 - Higher impact of joints/tissue acceptable.
对关节/组织的较高影响是可接受的。 - More complexity. 更加复杂。
- Externally stabilized loads.
外部稳定负载。 - Advantageous positions based on body type.
根据体型的有利位置。 - Utilize the stretch reflex.
利用牵张反射。
Freelap USA: What is your annual approach to training?
Freelap USA:你们每年的训练方式是什么?
Artur Pacek: I divide the annual plan into four main blocks: post-season, off-season, pre-season, and in-season.
Artur Pacek:我将年度计划分为四个主要部分:季后、休赛期、季前和季中。
The post-season is a reconditioning phase that focuses on tissue re-education. It is not a performance model but a preparation phase to prepare the tissues for more advanced training methods.
季后赛是一个专注于组织再教育的恢复阶段。它不是一个性能模型,而是一个准备阶段,为组织准备更高级的训练方法。
After 8–9 months of playing basketball, the focus should be on improving weak links to restore homeostasis, muscle balance, and fascial lines. During this phase, I use yielding isometric elements in extended and shortened positions. I also like using extended eccentric contractions during this phase.
打篮球8-9个月后,重点应该放在改善薄弱环节上,以恢复体内平衡、肌肉平衡和筋膜线条。在此阶段,我在延伸和缩短位置使用屈服等距元素。我也喜欢在这个阶段使用延长的离心收缩。
As a strength and conditioning coach, the off-season is especially important. The strength training frequency is higher than the in-season, so the body has more time to adapt, and it allows me to use more demanding methods to send a stronger signal to the body.
作为一名体能教练,休赛期尤为重要。力量训练的频率比赛季中要高,所以身体有更多的时间去适应,也让我可以用更苛刻的方式向身体发出更强的信号。
The pre-season is the most intense training period. Frequency, volume, and intensity are at very high levels. It is a transition phase where we try to convert what we have developed in previous periods. Due to the mix of a very large number of basketball practices and strength training workouts, my approach is individualized.
季前赛是训练最紧张的时期。频率、音量和强度都处于非常高的水平。这是一个过渡阶段,我们试图转换我们在之前时期开发的东西。由于大量篮球练习和力量训练的结合,我的方法是个性化的。
The in-season is the longest block in the annual cycle, lasting 8–9 months. In the NBA, most coaches focus on maintaining their results from the off-season and pre-season phases. Many of them use the quadrant system, popularized by Daniel Bove. My approach is individualized and influenced by how they look and their playing time, but we strength train at least twice a week. My goal is not to decrease a strength level by more than 10%–15% because a decrease in strength and muscle mass increases the risk of injury.
旺季是年度周期中最长的区块,持续 8-9 个月。在NBA,大多数教练都专注于维持休赛期和季前阶段的成绩。其中许多使用由 Daniel Bove 推广的象限系统。我的方法因人而异,并受到他们的外表和比赛时间的影响,但我们每周至少进行两次力量训练。我的目标是不要将力量水平降低超过 10%–15%,因为力量和肌肉质量的下降会增加受伤的风险。
Despite what most people think, you can build during the season. One athlete joined my team weighing 119 kilos at 207 cm tall (262 pounds, 6 feet 9 inches), with 19% body fat. He could not do a single bodyweight chin-up. After six months, his weight dropped to 112 kilos (246 pounds) and his body fat to 10%, and he could perform three chin-ups with an additional 25 kilos (55 pounds).
不管大多数人怎么想,你都可以在赛季期间建造。加入我团队的一名运动员体重 119 公斤,身高 207 厘米(262 磅,6 英尺 9 英寸),体脂率为 19%。他连一个自重引体向上都做不了。六个月后,他的体重下降到 112 公斤(246 磅),体脂下降到 10%,并且可以做 3 个引体向上,体重增加 25 公斤(55 磅)。
Freelap USA: When were you introduced to flywheel training, and what are its advantages?
Freelap USA:您是什么时候开始接触飞轮训练的?它的优势是什么?
Artur Pacek: In 2009. My first mentor on flywheel training was Ben Prentiss at the Prentiss Hockey Performance Center in Stamford, Connecticut.
Artur Pacek:2009 年。我的第一位飞轮训练导师是康涅狄格州斯坦福德普伦蒂斯曲棍球表演中心的本·普伦蒂斯 (Ben Prentiss)。
I am working on my doctorate with Mariusz Naczk, one of the world leaders in scientific publications related to isoinertial training. Professor Naczk believes that through greater antagonist activity, flywheel improves inter-muscular coordination better than classical resistance training.
我正在与 Mariusz Naczk 一起攻读博士学位,他是等惯性训练相关科学出版物的世界领先者之一。 Naczk 教授认为,通过更大的拮抗活动,飞轮比传统的阻力训练更好地改善肌肉间的协调性。
Flywheel training is unique in that it strengthens the limbs through the entire range of motion and matches the strength curves of the muscle. Further, it has a greater transfer to sports because sports consist of rhythmic motions. The flywheel teaches us to keep a rhythm, which does not occur during classical strength training. Also, the level of soreness is lower than in the classical approach, which is a benefit in-season.
飞轮训练的独特之处在于,它通过整个运动范围来增强四肢的力量,并与肌肉的力量曲线相匹配。此外,它对体育运动的影响更大,因为体育运动由有节奏的运动组成。飞轮教会我们保持节奏,这在经典力量训练中不会发生。此外,酸痛程度低于经典方法,这在季节中是一个好处。
From an athletic performance perspective, flywheel training bridges the gap between classical and fast eccentric training. There is an inverse relationship between force and velocity in eccentric contraction compared to concentric work. This means the slower the eccentric contraction, the lower the force you produce; the faster the eccentric contraction, the bigger the force you produce.
从运动表现的角度来看,飞轮训练弥补了经典训练和快速离心训练之间的差距。与同心功相比,偏心收缩中的力和速度之间存在反比关系。这意味着偏心收缩越慢,产生的力就越小;偏心收缩越快,产生的力就越大。
Basketball involves a lot of deceleration, acceleration, and changes of direction. During deceleration, which studies have shown can produce a force reaching 5.9 times body weight, athletes’ quadriceps need enough eccentric strength to control their posture. If not, it will take longer to decelerate, and they can strain their muscles. Flywheel training improves eccentric rate force development through fast eccentric overload. Exercises I use with the flywheel to strengthen the quadriceps and improve deceleration include the squat, split squat, and Poliquin step-up.
篮球运动涉及大量的减速、加速和变向。研究表明,在减速过程中,运动员的股四头肌可以产生高达体重5.9倍的力量,需要足够的离心力来控制姿势。如果没有,减速将需要更长的时间,并且他们可能会拉伤肌肉。飞轮训练通过快速偏心过载改善偏心率力的发展。我使用飞轮来增强股四头肌并改善减速的练习包括深蹲、分腿深蹲和 Poliquin 上台阶。
Freelap USA: How do you incorporate flywheel training in your workouts?
Freelap USA:您如何将飞轮训练融入您的锻炼中?
Artur Pacek: Flywheel training methodology still needs to be clarified, and it is difficult to compare it with repetitions using the classic training approach. The large wheel allows you to develop more force but at a lower velocity, whereas the small wheel does the opposite. I use both of them year-round. Here are a few examples of my workouts:
Artur Pacek:飞轮训练方法仍然需要澄清,并且很难将其与使用经典训练方法的重复进行比较。大轮允许您以较低的速度产生更大的力量,而小轮则相反。我全年都使用它们。以下是我的锻炼的一些例子:
- Phase 1 – Back squat, extended eccentric
第一阶段——后蹲,伸展偏心
- 4 sets x 5 reps, tempo 60×0, 120 seconds rest
4 组 x 5 次,节奏 60×0,休息 120 秒
- Phase 2 – Back squat, overload eccentric, eccentric hooks
第 2 阶段 – 后蹲、超负荷偏心、偏心勾拳
- 4 sets x 1+1+1, tempo 40×0, 180 seconds rest
4组×1+1+1,节奏40×0,休息180秒
100/70
100% = bar + hooks
100% = 杆 + 钩
70% = bar 70% = 栏
- Phase 3 – flywheel squat, fast eccentric
第三阶段——飞轮深蹲,快速偏心
- 3–4 sets x 6 reps, / – / tempo, 120 seconds rest
3–4 组 x 6 次,/ – / 节奏,休息 120 秒
- Phase 4 – drop jumps from a box
第四阶段——从盒子里跳下
- 3–4 sets x 5 reps, / – / tempo, 120 seconds rest
3–4 组 x 5 次,/ – / 节奏,休息 120 秒
For the flywheel squat, I have the athletes support themselves by holding onto a bar in the concentric phase to increase force development. I also use the flywheel on game day as a great potentiating tool, such as 1–2 sets of 4–6 repetitions of fast, dynamic movements. There are many possibilities. Remember that the flywheel is a closed circuit, so the more power you generate in the concentric phase, the more power you will get in the eccentric phase.
对于飞轮深蹲,我让运动员在向心阶段抓住一根杠来支撑自己,以增加力量的发展。我还在比赛当天使用飞轮作为一个很好的增强工具,例如 1-2 组,每组 4-6 次重复的快速动态运动。有很多可能性。请记住,飞轮是一个闭路,因此在同心阶段产生的功率越多,在偏心阶段获得的功率就越多。
I use the brand Exxentric kBox, but consider that each company has different designations for the size of the load measured in inertia in units of kgm2. I have three sizes: M–Medium, L–Large, and XL–Extra Large. When I want to develop more force, I use the larger wheels. When I want to develop greater velocity, such as on game days, I use the smallest wheel.
我使用 Exxentric kBox 品牌,但考虑到每家公司对于以 kgm 2 为单位测量惯性的负载大小都有不同的名称。我有三种尺码:M – 中号、L – 大号和 XL – 特大号。当我想发挥更大的力量时,我会使用更大的轮子。当我想提高速度时,例如在比赛日,我会使用最小的轮子。
I want to conclude by saying that I love my job, particularly working with athletic teams. I want my players to be healthy and perform at the highest possible level. This approach helps us win!
最后我想说我热爱我的工作,特别是与运动队一起工作。我希望我的球员保持健康并发挥出尽可能高的水平。这种方法可以帮助我们获胜!
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