Luyện nói tiếng Anh bằng Shadowing qua video: How to Create a Strength & Conditioning Program for Athletes | Programming for Athletic Performance

Chọn chế độ luyện tập

Mỗi chế độ mở một phòng luyện tập toàn màn hình.

177 câu

Nếu các câu quá ngắn hoặc quá dài, hãy bấm Edit để chỉnh sửa.

Hi everyone.

Peter here from Flow High Performance

and in this video we'll be covering how to write a strength and conditioning program for athletes.

The first thing to establish is what athletic qualities can be trained that can benefit physical performance for an athlete.

We have several components that can be trained using strength and conditioning training.

We will now briefly cover each of these qualities.

The first is linear speed.

This refers to how fast an athlete can run in a straight line.

This includes both acceleration ability as well as maximum speed running.

We also have change of direction ability.

This refers to how quickly an athlete can decelerate, turn in a different direction, and then re -accelerate in that direction.

Reactive power is the next quality which refers to the ability to produce high forces in very short times.

The stretch shortening cycle plays a large role in this quality, allowing efficient force transfer through the use of elastic energy.

The next quality is traditional power.

This refers to moving moderate to heavy loads as fast as possible.

This is similar to reactive power, although loads used are much heavier.

Therefore the speed of movement is much slower.

Maximal strength is the next quality which simply refers to maximum force production.

Another trainable quality is hypertrophy, which refers to muscle growth.

Some athletes may seek to enhance muscle size for their sport.

And lastly, we can also include metabolic conditioning or endurance training.

This refers to improving the repeatability of an exercise.

Now that we've discussed what potential physical qualities we can train with strength and conditioning training,

we now need to establish what qualities will actually be beneficial to train for a specific athlete.

Let's take the example of a generic rugby player and establish what qualities they will need to train.

Linear speed is important for most positions to both beat defenders and to also chase attackers.

Change of direction is important since players often need to run in different directions based on the run of the game.

Reactive power is important for most positions as it will help with maximal velocity running.

Traditional loaded power is also important since it will help speed

and acceleration and players often need to overcome the resistance of their opponents during tackles.

Maximal strength is important for overall robustness and its benefits for all other qualities.

Hypertrophy may be important for most players, since a bigger body is generally better for tackles

and it can also be helpful to build up susceptible areas that are prone to injury.

And lastly, endurance training is also important to ensure high intensity efforts are able to be repeated throughout the entire match.

you If we now take the example of a volleyball player, the qualities they require may look slightly different.

Linear speed, hypertrophy or endurance will hardly be beneficial for the physical performance of a volleyball athlete.

However, change of direction training may be useful as volleyball athletes

are frequently stepping in different directions based on the run of the gameplay.

Reactive power is probably useful for repeated jumps or running jumps.

Loaded power will enhance vertical jump performance.

And maximal strength will enhance all other qualities and provide robustness to the athlete.

So each athlete or team should be trained based on which qualities they require in their sport you

Let's use the example of this rugby player that we discussed.

and write a program for them throughout this video.

So for the rugby athlete, although every quality is important for their training,

Change of direction and endurance training will be performed frequently enough during sport practice

that it doesn't need to be specifically trained during strength and conditioning sessions.

Therefore, for this example we are only going to include linear speed, reactive power, traditional loaded power, maximum strength and hypertrophy training.

Now that we know what qualities we will be targeting, the next consideration is how the program will be structured.

Bye.

First and foremost, we need to establish how many overloading versus deloading weeks we are going to employ.

you Generally speaking, anywhere between 2 -6 weeks of overloading training can be implemented before a deload week.

More advanced athletes will generally require deloads more frequently and may veer towards the lower end of these recommendations.

while less experienced athletes may be able to handle more overloading training before a deload week is implemented.

For our example rugby player, we're going to implement a 4 :1 overload to deload week ratio.

meaning that 4 weeks of overloading training will be employed before a 1 week deload.

The next factor to plan for our program structure is what order the training qualities will be performed in.

As a general rule, the following order is recommended: first linear speed training, next change of direction, then reactive power,

loaded power, max strength, hypertrophy and endurance training last.

This order is recommended since the first qualities on this list are the most fatigue -sensitive, while the last qualities are the least fatigue -sensitive.

For example, very small levels of fatigue will significantly impact linear speed.

while an adequate training stimulus can still be achieved for hypertrophy or endurance training even with moderate levels of fatigue.

So for our rugby player example, we will order our sessions by performing linear speed first, reactive power second, loaded power third,

max strength fourth, and hypertrophy last.

The next stage in writing a program is to select exercises for each of the qualities that will be trained.

The exercise selection will be based on numerous factors such as training age, time of year and individual injuries.

Athletes with more experience in strength

and conditioning training can use more advanced exercises than an athlete who has never been in a weight room.

Furthermore, an experienced athlete may not get enough stimulus from a certain exercise to improve performance.

while almost any exercise will work for a novice.

For example, an experienced athlete may be able to perform back squats as a strength exercise, while a novice may be better off doing walking lunges,

since they may not be able to perform a back squat with safe and effective technique.

The time of year also dictates what exercises will be selected.

Certain times of the year may be very intense during the sport practice for the athletes, and strength and conditioning exercises may need to be less intense to avoid injury.

During the middle of the season or toward the end of a long season,

we may want to implement more joint -friendly exercises to reduce the risk of joint pain and injury. For example,

we may select box jumps as a power exercise rather than squat jumps to reduce the eccentric loading on the hips, knees and ankles.

And lastly, exercise selection may need to alter based on individual anatomy and injuries.

Some athletes simply find certain exercises to be irritating on the joints.

while other exercises aren't.

Obviously in this case, the exercises should be changed to something that the athlete can perform safely.

For example, it is common that athletes have shoulder issues during the barbell bench press.

This can be changed to a dumbbell bench press

or weighted dips as an alternative exercise and will achieve essentially the same adaptations.

Also, athletes may prefer certain exercises over others, and are therefore likely to put in more effort.

So if the program allows, an athlete's preferences should be preferred over exercises they dislike.

Let's now select some exercises for our example rugby player.

For linear speed training, we've implemented rolling sprints and resisted sprints.

This covers both top speed running and specific acceleration training.

For reactive power training, we've chosen hurdle jumps as a plyometric exercise.

For traditional loaded power training, the trap bar jump was selected.

Strength training consists of box squats and bench press, and hypertrophy training includes dumbbell rows,

stiff leg deadlifts, and lateral neck raises for injury prevention.

And the last program in consideration is what method of progression will be employed for the training block.

We will now cover the best way to progress each quality over time.

The method of progression will always follow a general to specific model, meaning that the quality will become more specific as it progresses.

Let's first start with linear speed training.

Linear speed training should be progressed via increasing the distance of the sprints.

This is because the longer the distance is, the faster the speed the athlete can run, up to a certain point that is.

100

So sprint training should start with short distance sprints of around 10 metres

101

and increase over time up to around 60 metres or longer.

102

allow the tissues to adapt to the stress.

103

If resisted sprints are also implemented for acceleration training, this should also follow a similar progression.

104

However, distances may only need to be progressed up to around 30 meters rather than 60 meters.

105

Also, resisted sprints should start with heavier loads and decrease the loads over time to allow faster running speeds.

106

Change of direction training will be performed so frequently during sport practice

107

that that the only real variable we can manipulate is the volume.

108

However, if additional change of direction work will be performed during the strength and conditioning sessions, then it can be progressed in a slightly different way.

109

The best way would be to start with larger change of direction angles and progress to smaller angles,

110

For example, we may start with 90 degree cuts and slowly progress until full 180 degree turns are performed.

111

Furthermore, the speed of the approach can be increased.

112

If the athlete runs faster into a turn, there will be more inertia to overcome and more eccentric force required to decelerate.

113

Reactive strength should be progressed via decreasing the contact times over time.

114

This is because we ultimately want this type of training to transfer to running and jumping performance, which will have very short ground contact times.

115

This can be done by manipulating the exercises performed, and also the external load used.

116

For example, weighted depth jumps may be performed early in the program, where the goal is to jump as high as possible.

117

This could then progress to unloaded hurdle jumps, where the goal is to minimise ground contact time.

118

Loaded power training should follow a very similar model of progression.

119

Load should start heavier, which also means slower movement velocity, and progress to lighter loads with faster velocities.

120

Maximal strength should follow a linear type periodization model.

121

This means that higher volumes and lighter weights are used earlier in the program, and this progresses to heavier loads with lower volumes.

122

This is a logical progression to follow, since maximal force production is the goal, which is best achieved by lifting the heaviest loads possible.

123

Hypertrophy training may not have a particular periodization model to follow, as it is a structural adaptation rather than a neural adaptation.

124

Therefore, the method of progression employed probably won't change from block to block.

125

although the week -to -week progression is still important.

126

Generally, hypertrophy training is best achieved by using multiple sets of 6 reps or greater, and taken fairly close to failure.

127

This can then be progressed by increasing the number of reps performed, increasing the load lifted, or increasing the number of sets performed.

128

And endurance training will likely be performed primarily by manipulating sport practice sessions, rather than separate conditioning sessions.

129

However, additional running may be implemented at certain times throughout the year

130

if the players aren't getting enough conditioning training from the sport.

131

Therefore, we can progress this by starting with longer distance, lower intensity running, and progressed to higher intensity, shorter distance running.

132

For example, we may start with slower continuous running for longer distances

133

and progress to short interval sprints with limited recovery between efforts.

134

Let's now implement these methods of progression into our rugby player program example.

135

For a 15 -week program, the first five weeks may look something like this.

136

We can see here that the linear speed exercises are progressed by increasing the distances each week.

137

We can also see that the resisted sprints use a heavy load, which will mean more force production but slower running speeds.

138

For reactive power Depth jumps were chosen where the goal is maximal jump height, an additional weight will be used.

139

This will mean fairly long ground contact times, but high force production.

140

This is progressed by adding an additional rep to each set each week.

141

For a loaded power exercise, the trap bar jump was chosen.

142

As we can see here, the sets and reps stay the same, although the load used decreases.

143

This will mean that greater jump height and faster movement velocities will be expected week to week.

144

For strength training, The box squat and bench press were selected.

145

The progression here is that weight remains the same while the sets

146

and reps increase over the weeks as a method of increasing volume.

147

And lastly, we have hypertrophy training, where stiff leg deadlifts, dumbbell rows and neck raises for injury prevention have been implemented.

148

Bye.

149

I've just shown a different method of progression for each five -week block, to give some examples.

150

In this block, the reps and weight remain the same, while the number of sets increases each week.

151

In the second block, the training has progressed again to be slightly more specific.

152

For our linear speed, the distances increase week to week as per the last block, although they start at a longer distance and progress even further.

153

Also, the resisted sprints now use a moderate load rather than a heavy load, meaning that running speeds will be slightly faster.

154

Reactive Power now uses hurdle jumps rather than depth jumps, where the focus is on minimal ground contact time.

155

However, an additional 5 kilos has been chosen which will slightly increase contact times and also increase force production.

156

Once again, the number of reps performed increases each week.

157

The trap bar jump is still used for loaded power and the same model of progression is employed.

158

However, this time the load is decreased even more from the last block, meaning that velocity will be even faster.

159

Strength training now uses lower reps with heavier loads.

160

and we can see here that the number of sets and reps remains the same, while the load is increased slightly each week.

161

And the next hypertrophy example follows a progression of increasing the number of reps performed each week, while the sets and load remains the same.

162

In this example, one extra rep is performed over the three sets each week.

163

And now the last five -week block of the program may look something like this.

164

Once again, the distances of the sprints are increased each week to even further distances again.

165

The resisted sprints now use light loads to allow faster running speeds.

166

Hurdle jumps are still used as a reactive power exercise, although this time no additional load is used.

167

This will decrease ground contact times and be most specific to sprinting and jumping performance.

168

The trap bar jump follows the same progression model, although the loads decrease even further again, allowing even greater jump heights.

169

Strength training now has the same method of increasing load each week, although the number of sets performed also decreases.

170

Also, only sets of one rep are being performed as this allows the highest force production.

171

And lastly, hypertrophy training follows a method of increasing load over time.

172

This is possible with heavier compound lifts like the stiff leg deadlift, although exercises which use lighter loads will be very difficult to increase load each week.

173

Therefore, Loads may have to be increased less frequently, and when they do increase, Lower reps may need to be employed.

174

As we can see for the dumbbell row and neck raise, the load increases in week 3 and the reps decrease.

175

Then in week 4, The reps increased with the new heavier load.

176

Thanks for watching and hopefully you got something out of this video.

177

Remember to subscribe if you haven't already.

Tải Ứng Dụng

Mọi thứ bạn cần để nói trôi chảy

Chấm điểm AIChấm từng câu nói

Luyện IPAThành thạo mọi âm

Từ vựngMở rộng vốn từ

Game Từ vựngHọc qua chơi

Quét QR

Download on theApp Store Get it onGoogle Play

FOR YOU

Video gợi ý

508 câu

Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin

Business EnglishUniversity StudentsWorking Adults

247 câu

Gân Achilles - Bí Quyết Bứt Tốc & Bật Cao Như VĐV Chuyên Nghiệp | T3KT SCIENCE BASED | SmallGym

Business EnglishUniversity StudentsWorking Adults

71 câu

How to Force Your Brain to Crave Doing Hard Things

Business EnglishUniversity StudentsWorking Adults

125 câu

Are soccer players the most fit athletes on the planet?

Business EnglishDaily ConversationHigh School Students

74 câu

Dolph Lundgren - Maximum Potential

Business EnglishUniversity StudentsWorking Adults

122 câu

5 Ways To Become A Better Badminton Player

Business EnglishHigh School StudentsUniversity Students

Từ vựng và ghi chú luyện nói cho bài học này

Bài luyện nói trình độ C1 này dựa trên video “How to Create a Strength & Conditioning Program for Athletes”. Những từ được nhắc lại nhiều nhất trong bài: training, load, exercise, athlete, speed. Video này có 177 câu và 2672 từ để luyện shadowing. Phần lời nói dài 17:25. Người nói nói với tốc độ tự nhiên, khoảng 153 từ mỗi phút, gần với hội thoại hằng ngày. Chỉ 80% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất, nên từ vựng khá khó.

Từ vựng quan trọng trong video

15 từ khó nhất trong video, kèm phiên âm và nghĩa:

Từ	Phiên âm	Nghĩa
hypertrophy danh từ	/haɪˈpɜɹ.tɹə.fi/	sự nở to
sprint danh từ	/spɹɪnt/	chạy nước rút
employ động từ	/ɪmˈplɔɪ/	dùng, mướn
overload động từ	/ˌəʊvəˈləʊd/	quá tải
velocity danh từ	/vəˈlɑsəti/	vận tốc
hurdle danh từ	/ˈhɝd(ə)l/	cừu
acceleration danh từ	/əkˌsɛl.əˈɹeɪ.ʃən/	gia tốc
fatigue danh từ	/fəˈtiːɡ/	mệt mỏi
manipulate động từ	/məˈnɪp.jʊ.leɪt/	điều khiển, thao túng
volleyball danh từ	/ˈvɒlibɔ(ː)l/	bóng chuyền
stiff tính từ	/stɪf/	cứng
periodization danh từ		thời đại hóa, phân chia thời đại
robustness danh từ		bền vững
metre danh từ	/ˈmiːtəɹ/	mét, thước
meter danh từ	/ˈmitəɹ/	cái đo, người đo

Ngữ pháp trong video

Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:

Cấu trúc	Trong video
Câu điều kiện if + mệnh đề, will/would + động từ — điều kiện và kết quả	if additional change of direction work will be
Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm	can be trained · be repeated · should be trained
Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại	we've discussed · has never been · we've implemented
Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật	performance, which will · goal, which is · load, which will

Phát âm cần chú ý

Người nói dùng 11 dạng rút gọn, ví dụ we've, aren't, doesn't. Hãy nói theo dạng ngắn đúng như bạn nghe.

Âm “sh” và “zh”: progression /pɹəˈɡɹɛʃən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, adaptation /ˌæd.æpˈteɪ.ʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, inertia /ɪnˈɝ.ʃə/
Từ dài — đặt trọng âm cho đúng: hypertrophy /haɪˈpɜɹ.tɹə.fi/, velocity /vəˈlɑsəti/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, manipulate /məˈnɪp.jʊ.leɪt/, adaptation /ˌæd.æpˈteɪ.ʃən/

Cách luyện với video này

Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như hypertrophy, sprint, employ.

Phương Pháp Shadowing Là Gì?

Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.

Phương pháp shadowing: đọc hướng dẫn từng bước đầy đủ →

Luyện nói tiếng Anh bằng Shadowing qua video: How to Create a Strength & Conditioning Program for Athletes | Programming for Athletic Performance

Chọn chế độ luyện tập

Tải Ứng Dụng

Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin

Build a proactive agent workflow with Claude Code

How to enter ‘flow state’ on command | Steven Kotler for Big Think

The Best Full UPPER BODY Workout For Max Muscle Growth (Science Applied)

CAE8 O TEST1 PART3

Understanding Sports Injuries: Definition, Classification, and Impact

The Neuroscience of Learning

Gân Achilles - Bí Quyết Bứt Tốc & Bật Cao Như VĐV Chuyên Nghiệp | T3KT SCIENCE BASED | SmallGym

How to Force Your Brain to Crave Doing Hard Things

Are soccer players the most fit athletes on the planet?

Dolph Lundgren - Maximum Potential

5 Ways To Become A Better Badminton Player

Từ vựng và ghi chú luyện nói cho bài học này

Từ vựng quan trọng trong video

Ngữ pháp trong video

Phát âm cần chú ý

Cách luyện với video này

Phương Pháp Shadowing Là Gì?