Powerlifting, how I injuredmylowerback, wasinthemiddle, clockinginat 1-2 injuriesperyearperlifter.
私が腰を痛めたパワーリフティングはその中間で、リフター1人当たり年1~2回の負傷だった。
Sotheaveragepowerlifterwilllikelysustainsomekindofinjuryonceortwice a year.
つまり、平均的なパワーリフターは、年に1、2回は何らかの怪我をする可能性があるということだ。
However, a morerecentstudyfoundthat 70% ofpowerliftersreportedbeingcurrentlyinjured, implyingthateveniftheinjuryrateis a bitlowercomparedtoothersports, maybethoseinjuriestendtostickaroundlonger.
Flashforward a fewyears, andmyliftsarenowfinallyat a pointwhere I'm gettingclosetosettingnewPRsagain, mybackhasneverfeltbetter, and I justabsolutelylovetrainingagain.
それから数年が経ち、私のリフトはようやくPRを更新できるところまできた。
I wanttosharewithyouguysmytopfivetipsforovercoming a similarsituationbasedonmypersonalexperienceandwhatthescientificevidencehastosay.
私の個人的な経験と科学的根拠に基づいて、同じような状況を克服するための5つの秘訣を紹介したい。
Myfirsttipistojustnotgetinjuredinthefirstplace.
私の最初のヒントは、そもそも怪我をしないことだ。
Thismaybeeasiersaidthandone, but I dothinkthatpreventionisthebestmedicinehere.
言うは易く行うは難しかもしれないが、予防は最良の薬だと思う。
Howcanwepreventinjuries?
どうすれば怪我を防げるのか?
Thefirstthingthatcomestomindisdoing a properwarm-up.
Fromthere, I recommendgoingthrough a seriesofdynamicstretchesand a simpleloadingpyramidbeforeworkinguptoheavyworkingweight, and I'lllinkthevideooutliningallofthatdownbelow.
I don't prescribeRPE 10 work, and I prescribeRPE 9 workverysparingly.
私はRPE10の仕事は処方しないし、RPE9の仕事はごく控えめに処方する。
Sleepandstressalsoplay a hugeroleinrecovery.
睡眠とストレスも回復に大きな役割を果たす。
So, ondaysthatyoufailedanexam, gotdumped, oryougotfired, that's okayifyoupullbackonthenumbers a littlebit, andthisissomethingAvireallyemphasizedinourcallaswell.
だから、試験に落ちた日、振られた日、クビになった日は、数字を少し減らしても構わない。
A pieceofadvice I haveisthat I'vealmostneverregrettedmodifying a workout, whetherthat's nottaking a topset, whetherthat's reducingtheoveralltrainingload, whetherthat's evengoingtothegym, warmingup, andthenleaving.
Forme, when I gotinjured, I completelyshiftedmyprimarygoalfrombuildingstrengthonjustthreeliftstobuildingmuscleusingwhateverlifts I coulddowithoutpain, whichwasactuallyalmostallofthem.
Soratherthanoverloadonthesquat, whichwasaggravatingmylowerback, I combinedthelegpressandthehipthrust, whichinmyopinionisgoingtohitthequadsandtheglutesjustaswell, ornearlyjustaswellasthesquatwillfrom a hypertrophystandpoint.
Let's getyouallcaughtupanddoubleyourworkfromzeroto a twoACratio.
そして、あなたの仕事をゼロから2倍のAC比率に引き上げましょう。
Andthenwhathappens?
それからどうなる?
Wegethurtagain, andwe'rebacktodoingnothing.
また怪我をして、また何もしないことに戻る。
Soratherthanbeingstubbornandstickingtoyouroriginalgoal, justbecause I thinkyoushouldinsteadshiftyourgoalfor a fewweeksor a fewmonths, andthencomebacktoitonceyou'reconfidentyou'vefullyrecovered.
Andwhilethatiskindof a compliment, I thinkitalsoshowsthatsomeofushavethiswhereifwethinkthatwecouldhaveliftedheavier, andthatmeansthatweshouldhaveliftedheavier.
Andinmyopinion, I thinkit's muchbetterwhenrecoveringfromaninjurytopracticepatience, detachyourselffromthenumbersandallowyourselftomakemoregainsinthefuturewithouthavingtotake a stepbackduetore-injury.
Forexample, iftheonlywayyoucansquatwithoutpainisbyusing a beltandkneesleeves, thatcouldbe a signthatyouhaven't recoveredenoughyetandyou'reonlyusingthattraininggearas a crutch.
Andoverthecourseofabout a year, I justslowlyworkedmywayup, addingweightwhen I feltready, allthewhilereallyfocusingonmytechniqueovereverythingelse.
そして約1年かけて、準備ができたと感じたら体重を増やしながら、ゆっくりと上を目指していった。
Lastweek, I pulled 485 poundsandnow I'm reallyconfidentthat I candothatagainwithoutpain.
先週は485ポンドを引っ張ったんだけど、今は痛みなしでもう一度引っ張れる自信があるんだ。
I thinkthekeytobuildingconfidenceisjusthavingpatienceandbuildingtrustinyourselfthatyou'renotgoingtostartliftingwithyouregoordoinganythingbasedonemotionalattachmenttocertainnumbers.
Andifanyofyouguyshavebeenonmywebsiterecently, you'llseethat I'veswitchedmytemplatetoinclude a videoloopand I'veadded a newfreeebookoverthereyouguyscandownloadifyoulike.