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How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan
2025/3/17
Huberman Lab
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Andrew Huberman
是一位专注于神经科学、学习和健康的斯坦福大学教授和播客主持人。
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Stuart McMillan
Stuart McMillan: 我认为快速奔跑是人类的终极活动，是人类表现的巅峰。真正的精英短跑运动员会在20、25、30岁时达到巅峰，并且不会转向其他项目。我最喜欢短跑项目，因为它代表了人类运动能力的巅峰，而且在比赛中运动员需要付出最大努力。 我更喜欢指导200米短跑，因为它除了速度外，还包含战术策略。优秀的短跑运动员与地面的互动方式与众不同，他们更有效率，如同拳击手击打沙袋时发出的“砰”的一声。在12-14岁的年纪，应该让孩子尝试多种田径项目，而不是过早地进行专业化训练。运动员最终会通过运动找到自我，并爱上自己擅长且能做得很好的项目。运动员需要与自己所从事的运动项目产生共鸣，否则就没有继续下去的理由。大多数人成年后不再进行短跑，因为身体的组织和关节无法承受短跑带来的压力。跳绳是成年人应该纳入每周健身计划的低成本、高收益的运动。跳绳可以以类似高强度短跑的方式锻炼身体的协调性和组织，并且对关节的压力较小。对于久未跳绳的人来说，应该循序渐进地进行跳绳训练，例如先从30秒跳绳、30秒慢跑交替开始。跑步时，速度决定了脚与地面的接触点，而不是反过来。短跑时，视线的焦点很重要，因为身体会跟随视线移动。从跳绳过渡到跨步跑，需要关注动作质量而不是运动量。跳绳是老年人进行离心控制训练的一种安全有效的低成本方式。安全地进行最大速度的奔跑，是衡量活力和健康的重要指标。通过运动表达自我，可以提升自信心和身心健康。教练应该根据运动员的独特能力和特点来制定训练计划，而不是强加自己的想法。优秀的短跑运动员通常会专注于感受运动本身，而不是过分关注动作技巧。现代社会中，人们对运动的理解已经偏离了运动的本质，即通过运动来表达自我。运动员的跑步速度受遗传和环境因素的共同影响，遗传因素起主要作用。遗传因素决定了运动员是否具备快速奔跑的潜力，而环境因素则决定了他们如何发挥这种潜力。小腿肌肉的长度并非决定跑步速度的关键因素，而肌腱的长度才是。跑步姿势因人而异，需要根据个人的身体结构和能力来调整。短跑的关键在于如何快速有效地将力量传递到地面，而不是单纯地追求力量的大小。力量训练在提高跑步速度方面的重要性会随着运动员水平的提高而降低。在力量训练中，应该尽量寻找机会来锻炼大脚趾的弯曲和伸展能力。目前在精英田径运动中，使用兴奋剂的情况并不普遍。在田径运动中，运动员的成功很大程度上取决于刻苦的训练和良好的生活习惯，而不是兴奋剂。我认为，能够进行最大强度的短跑，并且不会受伤，是衡量整体健康和活力的最佳指标之一。
Andrew Huberman: 我认为身心健康的关键在于能够在精神和体力上承受压力，并从努力中获得平静。
supporting_evidences
Stuart McMillan: 'And the sprinters, like the truly elite sprinters, end up being the truly elite sprinters when they are 20, 25, 30 years old.'
Stuart McMillan: 'That's why I truly love the sprinting events so much.'
Stuart McMillan: 'Yeah, that's a good question. I actually prefer coaching the 200 for a couple of reasons.'
Stuart McMillan: 'First of all, it was not the form because most of those kids are, you know, limbs are going all over the place, right?'
Stuart McMillan: 'Yeah, I don't, I don't, especially not at that age.'
Stuart McMillan: 'Yeah, I think you nailed it at the end.'
Stuart McMillan: 'You know what I mean? Like it's not as easy as just saying, oh, we've got a bunch of tests and you're 100 meter, you're 200, you're a 400.'
Stuart McMillan: 'So for me, it's like the big cueing.'
Stuart McMillan: 'A hundred percent. I feel like the longer the distance is, the less it probably matters because the velocity is so much slower.'
Stuart McMillan: 'So we know that the movement of sprinting or running fast, and we kind of know what this does and why this is good for you, right?'
Stuart McMillan: 'So what do we do instead? And I typically recommend two activities.'
Stuart McMillan: 'And by the way, I'm not anti-running or anti-jogging.'
Stuart McMillan: 'Yeah, I think probably the worst thing to do is go out for a 10-mile skip.'
Stuart McMillan: 'Concentric is pretty important because most of running is pretty concentric dominant.'
Stuart McMillan: 'This leave it all on the mat.'
Stuart McMillan: 'But the quality of the movement has to be the governor there, not the capacity.'
Stuart McMillan: 'Yeah, I think you've nailed it.'
Stuart McMillan: 'If we know that's important, how do we get there?'
Stuart McMillan: 'One thing that people will immediately realize when they go out and skip, when they do their plyometric skipping, is'
Stuart McMillan: 'The bottom line is we are all rotational beings and we need to try to find ways to take advantage of those rotational forces rather than to constrain them.'
Stuart McMillan: 'Let's talk about expression through movement.'
Stuart McMillan: 'But, you know, to get back to your question, Usain just gave everybody, I think, the permission to have fun.'
Stuart McMillan: 'Yeah. I think it's a brilliant question.'
Stuart McMillan: 'Rather than where it should be.'
Stuart McMillan: 'Do you think the best sprinters are also not thinking about anyone else?'
Stuart McMillan: 'I feel like that's so many degrees removed from why we actually do the thing.'
Stuart McMillan: 'Yeah, let's have a conversation about it.'
Stuart McMillan: 'So we're taking those into play.'
Stuart McMillan: 'So what serves aesthetics sometimes doesn't necessarily serve the sport and vice versa.'
Stuart McMillan: 'Well, that's a big question.'
Stuart McMillan: 'So to get to your question, It depends on who you are and what you're good at and why you're good at it.'
Stuart McMillan: 'So it then becomes when it's less important, when the ability to produce a high magnitude of force isn't important, what is important?'
Stuart McMillan: 'So for me, if that's important, I'm going to search for opportunities to do that as often as I can.'
Stuart McMillan: '60s and 70s, extremely common.'
Stuart McMillan: 'So if you can run 997 as a 17-year-old at that age, why can't you run 9'7
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Deep Dive
This chapter explores the key characteristics that distinguish elite sprinters from others, focusing on the unique way they interact with the ground, their natural efficiency, and the process of identifying and specializing in sprinting events at different ages.
- Elite sprinters display a "pop" sound when contacting the ground, indicative of efficient force application.
- Identifying potential sprinters involves observing their interaction with the ground and overall movement quality, rather than just form.
- Specialization in sprinting events is recommended later in an athlete's development, allowing for exploration of multiple disciplines first.
Shownotes Transcript