Rate of Force Production（力量产生的速率）

小臭贝

This week's Speedo Tip of the Week comes from Tom Palumbo, the assosciate strength and conditioning coach at The Ohio State University. Palumbo offers advice on increasing the rate of force production in the weight room.
本周的Speedo贴士来自汤姆. 帕伦博。他是俄亥俄州大学的力量训练助理教练。帕伦博给我们带来了关于提高在健身房增加力量产生速率的建议。

When we think of attributes that we want to develop in athletes in the weight room, we often think of strength, and for swimmers we look to develop both general and local muscular endurance. Many times we are only concerned with whether each rep is made and not the speed of the movement. Another component that we want to focus on is rate of force production (RFP).
当谈到需要在健身房开发运动员身上的哪些能力，我们总是会想到力量，而且对于游泳运动员来说，我们要同时开发全身和局部肌肉的忍耐力。许多时候，我们只关心是否每次运动都做到了，而不是运动的速度。我们应该关注的另一个部分是力量产生的速率。（简称RFP）

There are three basic ways to swim faster. One way is to increase the efficiency of each stroke (technique/skill). The second way is to apply a greater force against the water (strength). The third way is to decrease the time it takes to apply the force (RFP).  
有三种基本的方法可以使游泳更快。一个方法是，增加每次划水的效率（技术/技能）。第二个方法是，对水时，用更大的推力（力量）。第三个方法是，减少发力所需要的时间（RFP）。

By increasing the RFP in our training we will also show strength gains at a quicker rate.  There are some simple tips that can help with your strength training program to positively influence RFP and overall velocity of the movement. The first way to change your training is to move against the resistance in your exercise focusing on speed of movement while still maintaining perfect technique. This must become a habit for every rep of every set of every workout.
在我们的训练中，通过增加RFP，也可以发现，我们可以在更快的速率上发同样的力。这里有一些简单的贴士，能够帮助你的力量训练计划来积极的影响RFP以及整体的运动速度。第一种改变你训练的方法，是在练习中对着阻力移动，关注你运动的速度，并保持完美的技术。（应该是增加阻力的意思）。这需要在你的每一次训练的每一组练习的每一个动作中都成为一种习惯。

The second way is to handle heavy weight (> 90% of 1RM). The weight should still be moved through its path as quickly as possible. With the load being so great, the movement may not appear to be moving fast. This cannot be done in every workout.  Following a carefully planned periodized program will allow lifting heavy weight at appropriate times during you training cycles.  
第二种方法是，举重物。（重量超过一次性举起最大重量的90%）重物也应该移动的越快越好。当负载到足够大的时候，你的移动也许不会那么快了。这个方法不能每次训练时都用。谨慎设计一个周期性的训练程序，在你的训练周期中的合适的时间举重物。

The third way is through accommodative resistance. This refers most commonly to the use of bands and chains. These tools help increase the resistance when the lever angles of the body are at their greatest advantage mechanical advantage and reduce the resistance when joint level angles are at their weakest. Accommodative resistance forces the lifter to generate more velocity at the onset of the concentric part of the movement so that the lift can be completed.
第三种方法是通过可调节的阻力。一般这涉及到带子和链子的使用。（不知道是不是像Phelps那样，帮着弹性绳往前游）当身体的角度在最有利的角度时，这些工具帮助增加阻力，而在关节角度处于弱点时，减少阻力。可调节的阻力强迫举重者在移动时产生更高的速率，因此可以完成举重。（这段完全没看懂……）

A fourth way to increase RFP is by “overcoming a load concentrically after a static phase where some muscles can be relaxed” (Louie Simmons). Two examples are box squats and floor presses. In both these exercises, the load is lowered eccentrically. There is a pause during the amortization phase with some of the muscles relaxing. Then, from the semi-relaxed state, a strong concentric force must be applied to the load. Olympic lifts work in a similar fashion except there is no eccentric loading.
第四种增加RFP的方法是像（路易.西蒙斯所说的），“在一个静态的姿势之后，集中克服负载，此时某些部位的肌肉可以得到放松。”两个例子是，深蹲和俯卧撑。在这两个练习中，负载降低并偏离中心。在摊销期（不明白这里干嘛要用amortization这个词）有一个暂停，此时一部分肌肉会得到放松。然后，从半放松状态开始一个强烈的同心力要应用在负载上。奥林匹克举重也是同样的，只是没有偏心荷载。

A final way to increase RFP is through plyometrics and jumping. Upper and lower body plyo’s and jumping can be introduced into your current strength program in various ways.  Precautions before adding plyo’s and a jumping program would be that you have a good strength foundation, a coach that understands proper technique and that this addition makes sense within the cycle.  
最后一个增加RFP的方法是通过冲击式的训练（google了一下，如何翻译plyometrics，是个难题，有些把plyometrics training译为冲击式的训练）和跳跃。身体上部和下部的练习可以用各种方式引入到你当前的力量训练中。不过在你加入冲击式训练和跳跃训练之前，要注意的是你需要有一个很好的力量基础，教练应该懂得合适的技术，并知道这样的增加在训练周期中有意义。

Although these suggestions are great ways to increase your rate of force production, there are other methods to accomplish the same goal.  Both research and anecdotal literature can shed a more in-depth look on this topic.  I wish you the best of luck in training to reach your goals.
尽管这些建议都是很好的方式来增加你力量产生的速率，也有一些其他的方法可以达到同样的目的。一些研究和轶文都对这个主题有更深入的看法。我衷心的祝愿你在训练中达到你的目标。