摘要
ATHLEANX 的 Jeff Cavaliere 介绍了一种高次数训练技术，称为”Hockey Sets”——每组做 30 次，旨在冲击肌肉并增加张力下时间。这种方法旨在补充传统的大重量训练，而非取代它，通过引入大多数训练者极少体验的刺激来达到效果。
核心要点
- 大多数训练者从不做 30 次的组数，这使其成为冲击已适应低次数训练的肌肉的有效工具
- 张力下时间是主要机制——更长的组数迫使肌肉在负荷下工作的时间比典型的大重量组更久
- Hockey Sets 旨在补充大重量训练，而非取代它——在训练结束时加入一组
- 心理框架是这些组数发挥作用的关键：将 30 次分成三个”节”，每节 10 次，模仿冰球比赛的三节制
- 不要逐个计算次数——只专注于完成每个 10 次的区块，避免心理疲劳过早终止训练组
- 所用重量应在第 20 次左右开始感到有挑战性，而不是轻松完成全部 30 次——选择你通常用于约 20 次的负荷
- 在加入这些训练组后，预期会出现全新程度的肌肉酸痛，表明以前未充分刺激的肌肉纤维被募集
- 该技术不限于特定动作——可应用于训练计划中的任何动作
动作详解
示范动作：绳索下压（Tricep Pushdown）
- 目标肌群： 肱三头肌
- 正确动作要点：
- 每次重复都要完全伸展（由下压动作本身隐含）
- 在全部 30 次过程中保持受控节奏
- 心理专注点从计算次数转移到完成每个 10 次区块
- 常见错误：
- 逐个计算每一次——这会增加主观费力感，导致心理层面的提前力竭
- 选择过轻的重量（在第 20–21 次时应感到真正有挑战性）
- 将其视为”热身组”而非高强度的收尾训练
- 组数/次数建议：
- 1 组 30 次（心理上划分为三个 10 次区块）
- 负荷：约为你的 20 次最大重量
- 位置：在主要大重量训练组完成后，放在训练结束时
涉及概念
English Original 英文原文
Summary
Jeff Cavaliere of ATHLEANX introduces a high-rep training technique called “Hockey Sets” — 30-rep sets designed to shock muscles and increase time under tension. This method is meant to complement traditional heavy lifting, not replace it, by introducing a stimulus most lifters rarely experience.
Key Points
- Most lifters never do 30-rep sets, making them an effective tool to shock muscles that have adapted to lower-rep training
- Time under tension is the primary mechanism — longer sets force muscles to work under load for a greater duration than typical heavy sets
- Hockey Sets are meant to supplement heavy training, not replace it — add one at the end of a workout
- The mental framework is what makes these sets work: divide 30 reps into three “periods” of 10, mirroring the three periods of a hockey game
- Don’t count individual reps — focus only on completing each block of 10 to avoid mental fatigue killing the set early
- The weight used should be challenging around rep 20, not easy for the full 30 — choose a load you’d normally use for approximately 20 reps
- Expect a new level of muscle soreness from incorporating these sets, indicating recruitment of previously understimulated muscle fibers
- The technique is exercise-agnostic — it can be applied to any movement in your program
Exercise Details
Demonstration Exercise: Tricep Pushdown
- Target muscles: Triceps
- Proper form cues:
- Full extension on each rep (implied by the pushdown movement)
- Maintain controlled tempo throughout all 30 reps
- Mental focus shifts from counting reps to completing 10-rep blocks
- Common mistakes to avoid:
- Counting every individual rep — this increases perceived effort and leads to early failure mentally
- Choosing a weight that is too light (should feel genuinely challenging by rep 20–21)
- Treating this as a “warm-up” set rather than a high-effort finisher
- Sets/reps recommendation:
- 1 set of 30 reps (divided mentally into three blocks of 10)
- Load: approximately your 20-rep max
- Placement: at the end of a workout, after primary heavy sets
Mentioned Concepts
- time under tension
- muscle hypertrophy
- high rep training
- progressive overload
- muscle shock
- rep range variation
相关概念
Hypertrophy 肌肥大 · Progressive Overload 渐进超负荷 · Time Under Tension 离心控制