本文内容较长，但是算是一点有意义的内容吧。耐心看完。
因为上次我在一则宣传我国一位体育名将带伤完赛取得冠军的体育新闻下评论竞技体育不应该过度宣传带伤训练，不然会让大众产生误解。然后后面跟帖说我是键盘侠，自以为练过几天健身就敢评论竞技体育，还说竞技体育就是一种顽强的精神，靠牺牲健康换取成绩。我写这个帖子只是以我个人几次在国家队做科研实习的经历以及这几年在北体大学习的经历。大致说一下成绩和伤病到底是一种什么样的关系。
我们经常在大型国际体育竞赛中听到我国运动健儿为国争光获得金牌的讯息，这是值得骄傲的事情。但是在媒体口中，更为值得骄傲的是：某某运动员在身负伤病的情况下依然坚持训练最后并取得金牌成就，这样的例子数不胜数。媒体对于竞技运动员伤病的的过度宣传以及爱国主义加持。会让大众产生这样一个误解：那就是竞技体育是以牺牲运动员健康为代价去换取成功的。甚至会让人觉得出于高尚的爱国情操，运动员主动选择牺牲自己健康，忽略伤病，所以创造出一次又一次的骄傲的成绩。
然而，竞技体育的初衷就是用健康换取成绩吗？
体能训练专家迈克鲍伊尔在他的《Advances in functional training》(《功能训练进展》)一书中有专门描述训练计划设计的章节。在这一章的最开始一节是这样描述运动训练计划目标的。引用这一内容可能会为大家带来一些启示。
Objective One :Prevent Injuries in Training
Injury reduction is so basic it should not need to be mentioned. However, the proliferation of programs that flirt with or cross the line between safe and unsafe clarifies the need for this to be stated clearly. In order to prevent injuries in the actual training process, we need to minimize risk. This does not mean eliminate risk, only minimize it. Everything you want to include in the program must be analyzed in terms of risk-to-benefit ratio. Is the benefit worth the risk inherent in the exercise? This ratio of risk to benefit changes with age and with levels of experience. Things like squats, deadlifts and Olympics lifts, although excellent exercise choices, are not for everyone.
There are two things we need to accept to become better coaches.
• Injuries in training are our fault.
• No one should be injured while training.
Speaking at a seminar nearly fifteen years ago, Vern Gambetta demanded coaches accept responsibility for injuries in programs they design. That statement was a turning point for me — until that day I was just another meathead strength coach who thought real lifters should have sore shoulders and sore backs, a by-product of training hard. Upon leaving that seminar, I took my first step toward becoming a real coach. I made a conscious decision to make my athletes better on the field, and keep them healthy in training. Does this mean we train with machines and take no risks? No, it means we constantly balance risk-to-benefit ratios. What I do with a young healthy twentyyear-old is different than what I do with my thirty-five-year-old NHL clients. What I do with my thirty-five-year-old NHL clients is different than what I do with my fiftyfive-year-old personal training clients. One size does not fit all, and neither does one exercise or one training program. Risk ratio is the reason we do front squats versus back squats, and why we never use box squats.
It is the same reason we do our Olympic lifting from a hang position above the knees rather than from the floor. As coaches and personal trainers, we must constantly make choices to balance the risk-to-benefit ratio.
Objective Two Reduce Performance Injuries
The second objective of a quality strength program is to reduce the incidence of injury in performance. Notice I wrote reduce instead of prevent; no coach will prevent injury — injuries will happen. However, it is critical to realize our primary goals are to reduce injury, not to improve performance. In both the NFL and the NHL, the strength and conditioning program’s success is measured by the ability to keep players in competition. In the world of sports, coaches take injury very seriously and strength and conditioning coaches who encourage their athletes to lay it on the line in training endup in a different line… the unemployment line. The biggest take-away point is improved performance is not the primary objective. First, we need to keep training as safe as possible. Then we need to work to reduce injury potential during competition.
Objective Three: Improve Performance
Finally, we get improved performance. There needs to be balance. A vanilla, machine-based program with no risk will not reduce the incidence of performance-related injury, and it won’t improve performance. The key is developing the ability to balance risk-to-benefit ratio. The ideal program is designed with those three goals in mind. It works on all aspects of training, but in a progressive manner to minimize exposure to undue stress. Of primary importance, the program improves performance, but never at the expense of health.
这一段话要表达的是：
降低运动损伤是运动训练最基础的目标，不应该被忽视。为了防止实际训练中的损伤，我们需要减小风险。这并不是说消除风险，只是降低。必须对训练中所涉及的任何一项训练进行收益和风险评估。判断该训练的收益是否大于训练中的固有风险。比如大家熟知的深蹲，硬拉，奥林匹克举重都是很好的训练，但并非适用于所有人（不同年龄，不同训练水平），所有场景。
一个优秀的教练必须要接受的两个事情是：
训练中出现伤病应该由教练负责
训练中不应该出现伤病
一个好的训练需要让运动员在赛场上有更好的运动表现，同时使他们在运动中保持身体健康。当然这并不意味着一直需要做哪些特别安全的训练，就像是固定器械训练，比如史密斯架深蹲，坐姿推胸等等。这些训练不会让你受伤，但同时也不会对你在赛场上的运动表现有多大帮助。关键是我们面临不同水平的运动员，在不同的训练时期，选择任何的训练手段都需要评估“风险-收益”比例。就像是同样进行双腿负重杠铃深蹲动作，选用颈前深蹲会比颈后深蹲有更小的受伤概率，对于非举重类运动员进行爆发力训练，悬垂高翻会比从地面开始的高翻有更小的下背部损伤比率，但是获得的爆发力训练效果没有明显的差异。
当然没有任何一个教练可以防止竞技体育中损伤出现，在尝试更高水平的训练中权衡进步与损伤是一件很难的事情。但是任何时候评估风险与降低损伤概率都是优先考虑的一件事情。
要认识到，训练不足，你可以明天接着练，训练产生损伤，就只能去接受物理治疗，康复训练阶段也只能从更低的水平进行恢复。在训练中急于求成而乞求获得进步是发生损伤的主要内因，而技术水平低下，对专项认知不足所造成的损伤则更应该是避免的。
回到现实，举这样一个大家都能接触到的例子：只要稍微学过训练学与基础生物力学，回头看一看高中校园里的高三体育班学生做的那些力量，爆发训练动作，真的一眼难尽。在体育队伍里，基层体校里面的训练动作规范与计划安排也同样不尽人意。
我前两天接触到一位国家队拳击教练，帮他队员做最大摄氧量与无氧功分析。他现在在北体大读冠军班，和他聊天的过程中我很诧异他竟然对我们运动人体科学相关知识都了解的这么多。他已经从队员转做教练十几年，最后还选择来学校继续丰富自己的理论知识，他告诉我这次来体大学习他同时带来了自己备战奥运会的队员来这里训练。每天都会泡在图书馆学习，获得了新的知识，他会想方法运用到自己队员身上，学习与实践结合，这就是不断学习最好的例子。
时代一直在变化，体育科学也在不断更新。故步自封是阻碍进步最大的障碍，我们做的很多训练如果只是出于“大家都是这么练的，这种训练几十年来一直都是这样”。抱着这样的心态，难免要持续的忍受伤病煎熬而早早的结束运动生涯。
我们必须承认竞技体育确实难免损伤，但并不是损伤造就了顶级运动员，而是训练中尽量避免损伤，才造就了这些顶级运动员。
既然都看到最后了，关注一下我写的公众号“体育求真课堂”呗
我会经常分享一些训练和竞技体育里面的事儿。
最后附上我最喜欢的举重运动员帅照，恭喜他，三十五的年纪又一次获得冠军，还破了世界纪录。