HYROX Strength-based Training 專為應付HYROX運動所需的肌力和爆發力而設計。 Focus on strength and explosive power required in HYROX Race.
課程特色 Features： 課程目標協助大家準備即將舉辦的HYROX比賽。為有效針對HYROX運動，訓練計劃會針對提升深蹲、硬拉、臀推、弓箭步及上身推/拉的肌肉力量，同時加入增強式訓練、藥球爆發力訓練。 HYROX Strength-based Training Programme gets athletes prepare for upcoming HYROX Race by improving the strength in squat, deadlift, hip thrust, lunge and upper body push and pull. Plyometric training and medicine ball explosiveness training are also incorporated in the Programme.
這是一個漸進系統訓練計劃，通過四個階段達到最佳狀態參加HYROX比賽。重點建立良好運動模式 (神經肌肉協調)、增加肌肉橫截面積 (II型肌肉量)、提高最大肌力 (提升神經系統募集運動單元的能力) 及專項爆發力和肌耐力。 It is a progressive 4-stage training, for peaking athletes to join HYROX Race. We focus on establishing good movement patterns (neuromuscular coordination), increasing hypertrophy (type II muscle mass), improving maximum strength (improving the ability of the nervous system to recruit motor units), and special explosive power and strength endurance.
這個課程有別於市場上其他訓練班。我們會使用專業運動員訓練的先進監察技術 – 速度依循訓練法。Velocity-based Training (VBT) 是一種通過監察槓鈴或身體移動速度來計算位移和時間，從而評估運動強度的方法。VBT是根據運動速度或舉起速度來確定合理的負荷重量的方法，更有效精準訓練效果。 The uniqueness of this Programme is the application of Velocity-Based Training, which is common in professional athlete training. Velocity-based Training (VBT) is a method of evaluating exercise intensity by monitoring the speed of barbell or body movement to calculate displacement and time. VBT is a method to determine a reasonable load based on movement speed or lifting speed, which is more effective and precise in training results.
HYROX MetCon-based Training 專為應付HYROX運動所需的能量系統而設計。 Focus on energy system required in HYROX Race.
課程特色 Features： 課程目標協助大家準備即將舉辦的HYROX比賽。為有效針對HYROX運動，訓練計劃會透過短時間的劇烈運動和短時間的休息來提高身體的即時、中期和長期能量路徑的效率，在HYROX 比賽運動員需要在各站之間進行跑步，這是模擬比賽形式的循環式訓練。訓練的策略重點是建立跑步效率Running Economy，為比賽做好準備。 HYROX MetCon-based Training gets athletes prepare for upcoming HYROX Race by improving the efficiency of the body’s immediate, intermediate, and long-term energy pathways through short periods of intense exercise followed by short rest periods. It is a form of circuit style training simulating the HYROX Race format, which athletes are required running in between stations. The training strategically focuses on getting the running economy ready for the Race.
訓練通常結合重量訓練和循環式訓練練習。 我們使用各種設備，包括深蹲架、滑雪機、划船機、單車、雪橇車和藥球。 另外每月會安排1-2次戶外跑步訓練。 It typically combines weight training and circuit exercises. We use a variety of equipments including racks, skiErg, rowing, bike, sled and medicine balls. Outdoor running training will be arranged 1-2 times per month.
這訓練的獨特之處在於配速能力的建立。 學習並適應代謝體能訓練對於為 HYROX Race 做好準備是很重要。 教練會教導運動員管理他們的代謝體能配速，增加持久的能力。 The uniqueness of this training is the development of pacing abilities. Learn and adapt the metabolic conditioning training is vital to getting prepare for HYROX Race. Coaches will teach athletes managing their metcon pacing to create sustainable and repeatable efforts required.
計劃每周2次訓練，完整12周漸進系統訓練。你可以因應自己時間來調整訓練日，每次訓練75-90分鐘，可在以下時段選擇訓練日子。 Plan to train twice a week, all together 12 weeks of progressive training. You can adjust the training days according to your own schedule. Each training session is 75-90 minutes. You can choose training days according to our class schedule.
任何運動員都會用充足時間準備比賽，通常都會建議大家盡量完成12周訓練。但若果訓練時間不足，都想準備參加即將舉行的HYROX比賽，都可以考慮報名參加8周訓練。 For prepare well on HYROX Race, we recommend to complete 12 weeks of training. However, 8 weeks of training is an alternative with time limitation.
專業教練 Coach： Andy Chan – Head of Strength Programme Michael Fung – Head of Metcon Programme
資歷 Qualifications： 2023 HYROX Men‘s Doubles Age Group – 3rd Place Head of HK National Baseball Team S&C 2024 Head of HK National Volleyball Team S&C 2023 MSc Sports Medicine & Health Science MSc Sports Science and Physical Activity NSCA – Strength & Conditioning Specialist NASM – Performance Enhancement Specialist
上堂地點 Training Venue： – 觀塘巧明街115號柏秀中心10樓全層 10/F, Po Shau Centre, 115 How Ming Street, Kwun Tong – 觀塘海濱公園 （戶外跑步訓練） Kwun Tong Promenade (Outdoor running training)
