凯蒂.霍夫(katie Hoff)的陆上训练

小臭贝

V-UPS

How to do it: Start by lying flat on your back, with arms over your head and feet outstretched. Lift the feet just off the ground prior to your first rep. while keeping legs and arms straight, bring feet and hands as close together as your strength and flexibility allow. The goal is to touch fingers to toes at the top. Then lower the feet, torso and hands back to the staring position, and repeat.
如何做：身体仰面平躺，双手平伸于头部。保持胳膊和腿的平直，慢慢的抬脚和上身，在身体柔韧性许可的状况下，尽可能的让手指和脚趾里的更近一些。最终的目的是能够让手指和脚趾能够接触到一起。然后舒缓的放下脚、躯干和手，再次处于平躺位置。然后重复这个动作！

How to do it like Katie: Never allow your feet to touch the ground, and don’t lie so far back with your torso that your abs relax. Keep your toes pointed as much as you can, and keep your legs and arms as straight as possible through the entire exercise. Use the abdominal muscles to bring hands and feet together.
如何能和Katie做得一样好：不要把脚完全放到地板上，也不要整个后背平躺，这样全身将会处于放松状态。近两绷直脚尖，在整个动作过程中，尽可能的保持手臂和腿的绷直。用腹肌的力量同时抬起手和腿。

This is Katie’s favorite exercise, so she does sets of increasing reps (5, 10, 15, 20, 25), taking enough rest between reps to maintain perfect form, and sometimes stretching between sets. She sometimes likes to max these out, focusing on maintaining her form for more than 50 straight V-Ups.
这个是Katie最喜欢的动作，她在做这个动作时每组的重复次数也在增加（5, 10, 15, 20, 25），为了保证动作的准确，每次重复之前休息足够的时间，有时在组与组之间还要做伸展运动。有时候她会加量，主要是体会在做50个V-Up的时候，如何保证动作的准确。

Mix in some stretching, some other fun ab exercises, and you’ve got a dryland routine that just might get you into Olympian condition – as long as you do it a lot.
这样，混合着伸展运动，以及一些其他有趣的练习，如果你有毅力，坚持的时间足够长的话，也许这些能够把你调整到奥运会比赛的状态。

IM TRANSITION TURN Ab Exercises
混合泳转换转身训练

Here are three ab exercises to help improve your IM transition turns.
以下的三种训练可以帮助改善混合泳行进转身

If you think all it takes is a lot of swimming to qualify for the U.S. Olympic and World Championship teams, you’re in for a surprise. While there’s nothing better for swimming than swimming, mere time in the water can’t give you the overload or core-strength advantages that dryland can. And if you think throwing in a few daily sit-ups will do the trick, you’re in for another surprise.
如果你认为只要坚持持续不断地游，你就可以通过美国游泳队的奥运会或者世界锦标赛的资格赛，那你就错了！尽管游泳的最佳训练手段仍然是游，但对于特定动作而言，陆上训练可能比水中训练更能达到一个强化的结果。当然了，如果你又认为只要每天坚持做若干仰卧起坐就可以达到非常好的训料效果，那你又走入另一个误区了！

Swimming world Magazine takes a look at Katie Hoff’s favorite dryland exercises that she uses to help improve her transition turns in the 200 and 400 IM. Katie, who at 15 was the youngest member of the 2004 U.S. Olympic team, finished seventh in the 200 IM at the Olympics last year and won both IMs at the 2005 U.S World Championship Trials in April.
游泳世界杂志观察了Katie Hoff最喜欢的几个陆地训练动作，这些动作有助于帮助改善她的200米和400米混合泳的转身。Katie Hoff，在她仅有15岁的时候成为美国2004年奥运会游泳队中最年轻的选手，当时她取得了200米个人混合泳的第17名，但在2005年在美国举行的世界锦标赛上，她取得了所有的混合泳的胜利。

Katie is coached by Paul Yetter of the North Baltimore Aquatic Club. He tells us that Katie varies her dryland routine throughout the season, but that during peak training time, she averages 500 ab-specific reps per day.
Katie隶属于北巴尔的摩水上俱乐部的成员，教练是Paul Yetter。他告诉我们，在整个赛季中，Katie也在不停的变换她的陆上训练程序。但在训练的高峰期，它基本上每天都要完成500个特定的陆上训练动作。

To make sure that Katie’s abdominal muscles stay as supple as possible during periods of heavy training, she interlaces ab exercises with stomach stretches (lying face down) as well as yoga-positioning exercises. These keep her joints flexible so that she has maximum range of motion when she returns to the water.
为了保证高强度训练时，Katie的腹部肌肉仍然能够胜任大负荷，她将陆上训练中的腹肌拉伸动作和瑜伽中伸展运动（?）交叉进行。这些训练有助于她保持柔韧性，这样当她回到水中的时候，还可以仍然保持肌肉的最大运动幅度。

Coach Yetter reports that Katie’s rest is based on her ability to complete the set correctly (i.e., with perfect form).
Yetter教练指出，Katie有一套精确的训练计划，她的休息也是基于她可以准确地完成这套计划（如，用一个精准的格式来控制训练）。

Modified Bike
改进的蹬自行车动作

How to do it: hold your hand behind your head and raise your back approximately 45 degrees off the ground. Hold both feet off the floor, and touch one knee at a time to the opposite elbow.
如何做：双手平放在脑后，缓慢抬起上身，维持后背和地面呈45度角，双脚同时离地，用一只脚去够另一只膝盖的后部。

How to do it like Katie: keep your toes pointed through the entire set. Move slowly and precisely rather than racing through the reps. Make sure you’re getting full range of motion, or rotation, through the torso. A sample set would be 12 set of 12 reps with appropriate rest between each set. Do fewer reps and/or take more rest in order to maintain correct form.
如何能做到和Katie一样好：在整个动作过程中，保持脚尖一直停留在一个位置。动作需要平缓而精确，不要快速猛冲。注意在运动或者转动过程中达到你所能达到的最大位置！训练的范例如，一组12次训练动作，总共做12组，每组之间作一定的休息。如果体能不足，每组的次数可以减少，或者增加组之间的休息时间，以保证动作的有效性！

As Katie stretches to the wall, she is almost in the start position for V-Ups.
当Katie蹬壁伸展时，她的体位已经基本上达到了V-Ups的位置。

Right cross/Left cross
右交叉/左交叉

How to do it: lie flat on your back with one arm outstretched perpendicular to your body. Hold the other arm behind your head. Cross the leg opposite your bent arm over your other leg. Touch your bent arm to your crossed knee, using the abs to lift your torso off the floor.
如何做：仰面平躺，单臂平伸并与身体垂直。另外一只手扶住头。将弯曲胳膊的对侧的腿弯曲，并交叉与另外的腿上。然后侧抬上身，让弯曲的的肘部够到弯曲的膝盖。

How to it like Katie: begin and end each rep with your back flat on the floor. Don’t shorten this or stop early. Work on full range of motion. Make sure the palm of the outstretched arm is facing down toward the mat.
如何和Katie做得一样好：动作每次开始于平躺，并中止与平躺。注意动作幅度，不要试图降低幅度，或者提前结束；另外还需要确保平伸的手掌一直朝下。

Do 10 to 12 reps, then switch knee/arm positions and repeat on the other side.
作10到12个动作，然后手腿互换，做另外一侧的动作。

After 50 V-Ups in a row and 300 sets of Modified Bike, this kind of tight tuck should feel easy. The tighter the tuck, the more quickly you will rotate.
在50个V-Up和300个改进的蹬自行车动作之后，这种曲身动作会变得很容易。要知道，曲身越紧，翻转的速度就会越快。

If this looks like a water version of Right Cross/Left Cross, you’re right. Stay in a tight tuck as you continue to spin your feet to the wall
这个看起来似乎像水中版的左/右交叉，对了！在持续的进行翻转蹬壁的动作时，继续维持一个紧的曲身动作。