Training Workshop

沒有任何研究證明正確指導的阻力訓練會影響青少年身高；舉重選手較矮是選材篩選結果，真正傷害生長板的是受傷，而阻力訓練的傷害率僅 0.7%，遠低於足球、籃球與棒球。

臥推姿勢沒有絕對對錯，只有符不符合目標。楷教練從槓桿原理拆解握距太窄、離心太短、手腕內旋三大常見錯誤，說明健力式與健美式臥推的取捨。

重量訓練不會讓身體變僵硬，做得好還能提升活動度；真正的問題出在動作幅度不完整、伸展時機錯誤，以及把柔軟度與活動度混為一談。

練了一兩年卻停滯？從訓練日誌的五個關鍵追蹤項目，找出課表哪裡出了問題，重新實踐漸進式超負荷。

重量停滯不等於訓練停滯，本文說明三個比磅數更準確的進步指標：組間疲勞刺激、總訓練量成長、恢復表現穩定，幫助訓練者用正確數據判斷自己是否真的在進步。

肩膀訓練受傷的根本原因是熱身不足、活動度不夠、動作錯誤，楷教練以親身三度肩傷經歷解析正確暖身順序與常見動作錯誤，幫你練得紮實又安全。

The scale is just one of many indicators of progress in training. Coach Kai has compiled five more reliable methods: whether training weight and reps have increased, whether there is systematic record-keeping, appearance and how clothes fit, weekly average weight trends, and whether you actively seek the cause when hitting a plateau. Cross-referencing these is essential to truly assess fitness effectiveness.

"Knees cannot go past the toes during squats" is the most prevalent myth in the fitness world. Coach Kai debunks this myth from a biomechanical perspective: the key factor in determining injury is whether the weight exceeds an individual's capacity, not whether the knees cross that line.

Coach Kai teaches you how to use RPE, RIR, and three body signals to accurately determine if your training intensity is truly adequate, and say goodbye to ineffective workouts.