攻略游、騎、跑三項 羅曼諾夫博士淺談「姿勢跑法」優勢與要領

運動筆記 Sheng 轉身 發表於2018/03/16

 

3/9 特別於森林跑站舉辦的《PoseMethod 游、騎、跑三項運動技術》新書發表會,由原著作者尼可拉斯.羅曼諾夫博士(Dr. Nicholas Romanov)與譯者徐國峰老師進行一系列的問答,分享關於姿勢跑法的發展與要領,並介紹本次新書的特色與閱讀重點,也針對幾個要點,為現場的參與者進行解惑。

 

本次新書分享會,由徐國峰老師(左)針對姿勢跑法與新書提出問題,由羅曼諾夫博士(右)回答與分享。(圖片來源:Sheng)

 

什麼是「PoseMethod」?
或許你曾聽過姿勢跑法,但可能未曾深入了解,該訓練系統由羅曼諾夫博士提出,當中許多包含多重的概念,像是重力、體重、失重、地面反作用力、彈力與支撐……等,它們都可以由「POSE」(姿勢)這個關鍵概念串接起來。以跑步而言,跑者的每一步都必然會經過這三個元素:通過關鍵跑姿,接著從支撐點向前落下,最後再從地面拉起腳掌。姿勢跑法正是一套教學系統,使跑者能有效地完成關鍵跑姿、落下與拉起動作,追求有效率與去除多餘動作,進而在運動過程中,符合自然原理的動作。

 

羅曼諾夫博士分享一路走來,在教學與訓練上遇過的趣事,以及姿勢跑法如何展現其價值(圖片來源:Sheng)

 

而本次發表的新書,更是將這套理論系統做全面的解析,前三個章節介紹「技術」與「教學」理論,接著再分別透過游泳、騎車與跑步這三項運動來檢驗「PoseMethod」這套理論。不只可以用在游泳、騎車和跑步的技術教學上,同樣的觀念更能運用在其他運動上面。

 

書本全名《Pose Method 游、騎、跑三項運動技術:開發技術知覺、掌握關鍵姿勢,在順應自然下進行科學化訓練,提高動作的經濟性並且避免受傷》(圖片來源:Sheng)

 

「Pose Method 鐵人三項」中文版的催生

負責翻譯的徐國峰老師表示,第一次接觸跑步技巧,是來自僑福瑞博士的《鐵人聖經》,讓當時的他對於運動觀念有另一層新的理解,之後又再接觸到羅曼諾夫博士的相關書籍與研究,更徹底受到「姿勢跑法」影響,進而投入該領域,並決心引入這套跑步理論;先前便翻譯過兩本羅曼諾夫博士所著的書籍,更不能錯過這本剖析鐵人三項的著作,歷時三年的時間,向博士討教與討論不下百次,終於完成這本書中文版,特別感謝不厭其煩的博士,與大力支持的出版社。

 

譯者徐國峰老師為國內鐵人三項與跑步技術的先鋒,現專職寫作、翻譯、研究與從事耐力運動訓練(圖片來源:Sheng)

 

姿勢跑法與鐵人三項的火花

羅曼諾夫博士表示「早在 1970 年開始, 自己就已經有想藉一種技術解決不同運動的構想」,但當時提出該觀念時,被主流視作異類,直到 1994 年與美國頂尖鐵人三項隊伍合作,才逐漸讓更多人看見,起因當然是成績,有效的訓練才能讓更多人接受,後來受到英國鐵人國家代表隊邀約,飛到當地擔任正式教練,建立起一定的權威,才讓觀念慢慢出現。之後決定有系統與條理的彙整成書,但到第三本才將另外兩項運動加進來,羅曼諾夫博士自嘲,「早期相當貪心,還想一次包辦所有田徑項目,但發現一本書根本說不完。」

羅曼諾夫博士在接觸跑步與鐵人初期,便察覺不同運動項目中的共同要領,但無法透過單純說來講清楚,而是需要實際示範和校正,或是要用書有條理地將本邏輯釐清。另外也提到 90 年代非常相信用臀部和核心轉動,例如游泳或騎車,不外乎是推水以及用力踩踏,雖說奠定在牛頓第三運動定理之上,但卻有其破綻,書中會再進一步解釋,為什麼這類施力的動作,沒辦法在運動過程中加速。

 

 

羅曼諾夫博士親身示範游泳的「關鍵姿勢」(圖片來源:Sheng)

 

運動姿勢與迷思的對抗

博士以游泳為例子,在飛魚菲爾普斯之前,便拿到奧運九金的「水怪」史畢茲(Mark Spitz),賽後被問到如何游泳,他只回答不知道,真要說也就是手是向後滑,而實際觀察就能發現他的 S 型,跟自己的認知完全不同,進一步談到游泳的迷思,教學裡運用有力的核心,進一步抓水、抱水與推水,博士直言「乍聽之下煞有其事,不太能了解原理。」

而一般人對各種訓練都會有傳統迷思,僅聽與自己原有觀念相同的方法,其他的觀念多會抵抗或迴避,久了就會變成傳統與迷思;實際上,姿勢跑法僅是藉由觀察三項運動的關鍵姿勢,順著自然原則找到的,這項系統並不是一種創新或發明,更不是一種信仰,而是調查與分析後的原則,更合乎自然邏輯,也期望運動員能拋去固有框架,更深入的認識。

 

博士邀請前排聽眾上來示範,要如何利用重力前進(圖片來源:Sheng)

 

姿勢與體能的觀念衝擊

菁英選手對於訓練量的需求很大,對於跑、騎與游的姿勢理解不深,初期常常會互相牴觸,當時不會完全否定運動員自身的觀念,但會要求他們做訓練上的調整。因為早期自己就是一個跳高運動員,認為技巧不對永遠都不對,相當早意識到技巧對於運動的重要性,後來更進一步發現姿勢的關鍵所在。而接觸到不少跑者,總強調靠意志力與堅持去完成大量的訓練,但博士認為耐力運動並非單純的有氧訓練,實際上過度的訓練「量」,會令運動員無法顧及強度與技巧面的質,也是訓練需要優先改變的方向。

一般人認為游泳、騎車、跑步與鐵人三項等耐力型運動競賽,比的是體能與肌力,體力好的人贏得冠軍的機率較大。但研究證實,奪冠者並非都是最大攝氧量最高或最大肌力最強的運動員,而且人的體力也無法無止盡的進步,想移動得更快,關鍵在於如何把「技術」整合進體能與肌力的訓練之中,另外也提到重訓的重要性。

 

分享會的最後,回答現場觀眾的提問(圖片來源:Sheng)

 

PoseMethod 的知識、心理與生理的知覺結合

除了科學依據作為訓練基礎外,想進一步認識這個運動以及動作,就需要提升知覺(perception)能連結內在的感覺、感受與外部學來的概念、知識,它是人類辨識與分析內外變化與決定採取行動的能力。當知覺被調教得愈敏銳,就愈能感受到技術上的差異性。頂尖的運動員都具有高度發展的特殊知覺,能夠運用敏銳的知覺找出偏差所在,並持續對缺失進行矯正,才能不斷地向完美靠近。不論是哪一項運動,技術訓練都是一種知覺開發的過程,「Pose Method」尤其重視知覺的開發與練習,本書也會針對這個面向進行深入的探討。

 

羅曼諾夫博士為現場聽眾簽書(圖片來源:Sheng)

 

最後博士也強調,無論你是運動教練還是愛好者,只要閱讀並實際跟著本書的技術動作進行訓練,必能體驗到訓練與進步的樂趣,而且對該理論的,就能發現它不只游泳、騎車和跑步的技術教學上,同時也可運增加其他運動的效率以及體驗。

若你對正確的「姿勢」感到好奇,或是對提升運動實力的「方法」產生興趣的話,進一步地了解「Pose Method」奧秘吧!

 

 

延伸閱讀:
【書摘】《PoseMethod 游、騎、跑三項運動技術》如何在水中找到支撐?
【書摘】《PoseMethod 游、騎、跑三項運動技術》我們需要學習如何跑步嗎?

 

 

*運動好書 就看運動筆記*


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