10-31-10 万圣节全身训练
概述
AthleanX 的 Jeff Cavalier 介绍了”10-31-10”训练法，这是一套以药球为核心的循环训练，通过依次完成三个动作来锻炼全身。动作次数方案——10次、31次、再10次——构成循环训练的基础，同时针对muscular endurance、心肺功能调节以及compound movement训练。该训练所需器材极少，可根据不同健身水平进行调整。
要点
- 10-31-10 次数方案构建了整个循环：第一个动作10次，第二个动作31次，第三个动作10次
- 推荐使用 20 lb 的 Dynamax 药球，但根据力量水平，8、10、12 或 15 lb 的药球同样适用
- 哑铃可替代药球完成全部三个动作，无需专业器材即可进行训练
- 该循环设计旨在提升心率并引起明显的肌肉酸痛，将cardiovascular training与resistance training结合在一起
- 完整训练推荐完成 3–4 轮循环
- 尤其在第一个动作中，强调控制离心（下放）阶段——放慢速度可以弥补负重较轻的不足
- 该训练证明，用极少器材进行创意编排，同样能够同时增肌和燃脂
动作详解
动作一 —— “头部劈砍”（每侧10次）
- 目标肌群： 核心、腹斜肌、肩部、腿部
- 动作要领：
- 将药球置于一侧肩上
- 沿对角线向下向外发力推出，再回到肩部
- 后脚转动以带动核心旋转发力
- 两侧各完成10次
- 技术要点： 下放时保持eccentric control——主动控制重量，而非让其自由落下
- 常见错误： 下放阶段失控，使用较重负重时尤为明显；后脚未转动（会降低核心参与度）
动作二 —— “搅动大锅”（31次）
- 目标肌群： 肩部、手臂、胸部、腹部、背部
- 动作要领：
- 双手持药球向前伸直至胸前位置
- 做大幅度的圆形搅动动作（如搅动大锅），再收回至胸前
- 一个方向完成约15–16次，随后反向完成剩余次数
- 技术要点： 手臂保持全程弧度运动；在组内切换方向
- 常见错误： 疲劳时缩短动作幅度；未充分伸展就急于完成次数
动作三 —— “亲吻墓碑”俯卧撑（10次）
- 目标肌群： 肱三头肌（由于窄握姿势为主要发力肌群）、胸部、核心
- 动作要领：
- 双手并拢置于药球顶部，呈窄握姿势
- 下降至俯卧撑最低点时，一只脚交叉置于身体后方
- 发力向上推起，在锁定阶段着重发力triceps
- 技术要点： 药球不稳定的表面自然形成窄握位，从而将重心转移至肱三头肌；每次向上时爆发性发力
- 常见错误： 疲劳时数错次数（Jeff 本人也提到这点——多做1–2次作为缓冲是可以接受的）
涉及概念
- circuit training
- compound movement
- eccentric control
- cardiovascular training
- resistance training
- muscular endurance
- fat burning
- triceps
- core training
- progressive overload（通过选择药球重量隐含体现）
English Original 英文原文
10-31-10 Halloween Full Body Workout
Summary
Jeff Cavalier of AthleanX presents the “10-31-10” workout, a medicine ball circuit designed to train the entire body using three exercises performed in sequence. The rep scheme — 10 reps, 31 reps, then 10 reps — forms the basis of the circuit, which targets muscular endurance, cardiovascular conditioning, and compound movement training simultaneously. The workout requires minimal equipment and can be scaled to any fitness level.
Key Points
- The 10-31-10 rep scheme structures the circuit: 10 reps of the first exercise, 31 reps of the second, and 10 reps of the third
- A 20 lb Dynamax medicine ball is recommended, but 8, 10, 12, or 15 lb options are equally valid depending on strength level
- Dumbbells can substitute for a medicine ball on all three exercises, making the workout accessible without specialized equipment
- The circuit is designed to elevate heart rate and cause significant muscle soreness, combining cardiovascular training with resistance training
- 3–4 rounds of the full circuit are recommended for a complete workout
- Controlling the eccentric (lowering) phase is emphasized, particularly on the first exercise — slowing down compensates for using a lighter load
- The workout demonstrates that creative programming with minimal equipment can simultaneously build muscle and burn fat
Exercise Details
Exercise 1 — “Head Choppers” (10 reps each side)
- Target muscles: Core, obliques, shoulders, legs
- How to perform:
- Place the medicine ball on one shoulder
- Drive it diagonally downward and out, then return to the shoulder
- Pivot off the back foot to engage the core through rotation
- Repeat on both sides for 10 reps each
- Form cues: Maintain eccentric control on the way down — resist the weight rather than letting it drop
- Common mistakes: Losing control of the descent, especially with heavier loads; failing to pivot the back foot (reduces core engagement)
Exercise 2 — “Stirring the Cauldron” (31 reps)
- Target muscles: Shoulders, arms, chest, abs, back
- How to perform:
- Extend the medicine ball straight out from the chest
- Perform large circular stirring motions (like stirring a cauldron), then bring it back in to the chest
- Complete ~15–16 reps in one direction, then reverse direction for the remainder
- Form cues: Keep the arms working through the full arc; alternate directions mid-set
- Common mistakes: Shortening the range of motion as fatigue sets in; rushing through reps without full extension
Exercise 3 — “Kiss the Grave” Push-Ups (10 reps)
- Target muscles: Triceps (primary due to close-grip position), chest, core
- How to perform:
- Place both hands on top of the medicine ball in a close-grip position
- Drop down into a push-up, crossing one foot behind the body at the bottom
- Drive back up forcefully, emphasizing the triceps through lockout
- Form cues: The ball’s unstable surface naturally forces a close-grip, which shifts emphasis onto the triceps; explode upward on each rep
- Common mistakes: Losing count under fatigue (Jeff notes this himself — doing 1–2 extra reps as a buffer is acceptable)
Mentioned Concepts
- circuit training
- compound movement
- eccentric control
- cardiovascular training
- resistance training
- muscular endurance
- fat burning
- triceps
- core training
- progressive overload (implied through ball weight selection)