综合三个外电 http://www.webcitation.org/65i6sOWK2 http://tinyurl.com/76t9z6n http://tinyurl.com/72o7dwl fixed 搭配影片 reneeviolet:啾咪大概的训练与饮食：http://tinyurl.com/7yfmn8u 成果: 蹲举增加一倍:50kg-> 105kg 拉单杠次数增加二倍: 12下-> 30下 体重增加5kg: 91kg -> 96kg 肌肉增加6.8kg(体重增加，肌肉增加更多，表示脂肪减少非常多) 垂直起跳增加9cm 助跑起跳增加15cm 横向移动速度快了32% 舍弃用了快１０年的跳投姿势和方式。 以下是训练课程 投射训练:击败鬼影 改善前的缺点 : For one thing, he brought the ball too far behind his head. For another, he : started his shooting motion too late. The result was a release that lacked : rhythm, a shot that looked more like a fling. "Those are angry balls," : Scheppler said. "There's no polish. You're not controlling the force or the : direction of the ball." 他习惯於把球拉到脑後再投射，但拉得太後面了;他的投射动作也很晚才启动。 这二项缺点导致他的投射缺少节奏感。他投射後的篮球就像愤怒鸟在天上飞一样， 很粗糙，也让他无法好好控制球该飞行的方向。 改善方式： : The tutoring sessions started last May. In a favorite drill called "Beat the : Ghost" the coach had Lin go one on one against an invisible defender and fire : shots from NBA 3-point range. 投射课程去年五月就开始了，其中一个课程叫"击败鬼影行动" Lin假装前面有个防守者(鬼影)，之後运球突破在三分线外出手。 : Sink the shot from the top of the key and get a point. Miss the shot and the : ghost gets three points. The first one to 21 wins. 在弧顶出手，假如Lin投进，Lin得到１分； 　　　　　　　Lin没投进，鬼影得到３分。 先拿到２１分的赢。 : The ghost trounced Lin in the early going, winning by scores such as 21-9, : 21-10 and 21-11. A frustrated Lin would sometimes refuse to move on to the : next drill, pleading for a rematch. "He'd say, 'No, no, no, Doc. I have to : beat the ghost," Scheppler recalled. 刚开始时，分数比是21-9/21-10/21-11，Lin一直狂输给鬼影。 有时Lin会很沮丧，拒绝下一个表定训练，要求再和鬼影打一场。 他说:"不不不，我一定要打败这只鬼。" : Lin eventually did ward off the evil spirits, once Scheppler taught him how : to load his shot earlier so that he could release the ball in rhythm at the : apex of his jump. (At the end of one session, Scheppler calculated that Lin : had hit 70 percent of his shots beyond the arc. No matter -- Lin was still : disgusted with himself.) 自从Scheppler让他改善了自己的投篮动作(加快投篮准备动作，出手保持节奏) 他最终还是驱散了这只该死的鬼。最後Lin在三分线外的命中率有７０％ (但Lin还是觉得自己的命中率很烂) : He lowered the arc on Lin's shot by exhorting him to snap his wrist sooner : during the release. He moved Lin's feet out wider so that they were : positioned under his shoulders for optimum stability. 他降低了Lin的投篮弧度，也叫他双脚站开一点，这样才能增进投篮的稳定度。 : It took 500 to 600 shots over the course of 1½ hours, three days to four : times a week. But by the end, Lin's flaws vanished like the ghost. 每天这半小时的鬼影训练课程，Lin至少会投５００～６００球 一个星期有三次～四次鬼影课程。最终他的投篮缺点跟鬼一样消失了。 : Earlier this month, on the night that Lin drained a 3-pointer from the top of : the key to beat the Toronto Raptors, Scheppler's phone buzzed with a text : message. : "Doc, that was all you," Lin wrote. "Thanks for everything you did this : summer." Lin在对暴龙的三分绝杀之後，Lin传了一封简讯给他 "Doc,这完全得归功於你。谢谢你暑假训练我的投篮。" The body 体能训练: : On the day Lin reported to the Sparta Performance Science facility in Menlo : Park, he was instructed to jump with all his might on a rectangle about the : size of a welcome mat. 当Lin第一天去"斯巴达三百壮士训练营"报到时， 被要求在一块长方型"欢迎光临"的板子上尽全力向上跳。 : The so-called force plate, installed under the floor, is Sparta's way of : measuring an athlete's strength, flexibility and stamina. : The test revealed a weak link in Lin's conditioning: The point guard lacked : the lower-leg strength he would need to maintain his balance in traffic. 这是一块施力侦测板，是"斯巴达"用来量测一位运动员的三项重要属性 "力量/弹力/耐力" 结果显示出Lin的一项重大缺点：小腿的力量太弱。 (这是碰撞後，用来保持平衡感很重要的项目之一) : Part of Lin's weakness stemmed from a patellar tendon injury sustained the : previous season. Still, his squat strength was embarrassingly low for a : professional athlete. He could do 110 pounds three times. : But by the time he left, he was doing three repetitions of 231 pounds. 部份原因来自於上一季膝盖的旧伤。且身为一位职业运动员，他的蹲举是很丢脸的低。 他当时只能连续蹲举三次50公斤，当离开训练营之际，他可以连续蹲举三次105公斤 : "He went from being a motorcycle to being a Porsche," Wagner said. "Anybody : in an accident on a motorcycle is going to be in a lot of trouble. But if : you're in a well-built car, it's a different story. That's where Jeremy is : now -- he's much more stable in traffic." Wagner说："他简直是从机车进化成保时捷，任何人在机车上出车祸都会导致很大麻烦 　　　　　 但只要坐在有各种安全防护的车子里，就算出车祸也会没什麽事。 　　　　　 Lin目前就是这样子。他现在跟人碰撞後的稳定度相当好。 : Hindered by injuries during his UC Davis playing career, Wagner concluded : that there has to be a better way than a one-size-fits-all training approach. : Now, armed with a medical degree from USC, he runs his facility as if it's a : doctor's office. Athletes are diagnosed and then "prescribed" a personal : regimen. 略 : In Lin's case, that meant a program that would allow him to stay even on his : feet. His work included squatting, sprinting and hopping onto a slide board : to improve his lateral movement. 他们为Lin打造了一个横向移动训练课程(蹲/跑/跳) : To supplement those workouts, Lin would often head to the 24 Hour Fitness in : Pleasanton, where he could play 5-on-5 pickup basketball and work with : Costello, a personal trainer. : Costello stressed a routine heavy on pull-ups, push-ups and sit-ups. Lin除了去"斯巴达"训练营，他也会去"24 Hour Fitness"(美国连锁24小时健身中心) 训练员Costello主要加强他的拉单杠/伏地挺身/仰卧起坐 : These days, Costello smiles whenever he hears about how Lin is the "kid who : came from nowhere." : "To a point, he did. I don't think even he could envision what's happened," : said Costello, who now works at the 24 Hour Fitness in Concord. "But I've : never seen anyone work harder than him -- ever. : "If there were 40 hours in a day, he would have used them. He's earned every : second of what's going on." 当Costello听到新闻报导谈论Lin是一位不知道从那冒出的新星， 他微笑地说:"的确是有一些相似度，我不认为Lin可以预测到将来会发生什麽， 　　　　　　但他还是很努力地去训练自己。我没有见过任何人努力程度赢过他。 　　　　　　假如一天有４０小时，他会把那４０小时全部用来苦练。 　　　　　　目前他所得到的，绝对是他努力应得的成果。" 截取其中文章总结: : The result: Three months later, he was pushing up 231 pounds; improved his : vertical leap by 3½ inches; lowered his time in the pro agility run by 17 : percent, to 4.4 seconds, which makes him comparable to an average NFL running : back. Lin的0-40码(36.5公尺)冲刺是4.4秒 4.4秒是NFL(美式足球)跑卫的平均 个人心得： 机会是给准备好的人，而Lin完美地运用了这天赐的机会。 --

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