Slow and Methodical: Lessons in Learning, Training, and Living Strong 緩慢而有條理：關於學習、訓練與強壯生活的課題
22 10 月, 2025
2025/9/4
When people ask me how to get better—whether it’s in school, in the gym, or in life—my answer usually comes back to one word: methodical. That word may not sound glamorous. It doesn’t carry the adrenaline rush of “fast,” “intense,” or “instant results.” But methodical is what lasts. It’s what turns ten books into real knowledge, ten training cycles into lasting strength, and ten years into a lifetime of health and resilience.
當人們問我如何變得更好——無論是在學校、健身房，還是人生中——我的答案通常可以用一個字概括：「有條理（methodical）」。這個詞聽起來或許不那麼華麗，沒有「快速」、「高強度」或「立即見效」那樣令人腎上腺素飆升的感覺。但「有條理」才是能長久維持的關鍵。它能讓十本書變成真正的知識，十個訓練週期變成持久的力量，十年變成一輩子的健康與韌性。
This philosophy came out during a live Q&A where the question was simple: How do you learn from a pile of books without getting overwhelmed? But the answer opened a door into everything I’ve come to believe through decades of strongman competition, training, recovery, and life.
這套理念源於一次直播問答，一位觀眾問了一個簡單的問題：「面對一堆書，怎麼學而不亂？」但我的回答卻打開了一扇門，帶出我在數十年強人比賽、訓練、恢復與生活中所領悟的一切。
So let’s walk through it—slow, deliberate, and thorough—just the way it should be.
所以，讓我們慢慢來——有意識、有步驟、徹底地——正如它應該被實踐的那樣。
Learning the Hard Stuff: One Chapter at a Time
學習困難的事：一次一章
If you’ve got ten books to learn, don’t try to swallow them all at once. Start with one.
如果你有十本書要學，不要試著一次全部讀完。先從一本開始。
Read a chapter, and then do something most people skip: write a personal review. It doesn’t need to be a ten-page essay. A few notes will do. Write down the ideas that stuck with you, the lessons you want to apply, or just bullet points that will jog your memory later.
讀完一章後，做一件大多數人會忽略的事：寫下你的心得。這不需要是十頁長的報告，幾條筆記就夠了。寫下讓你印象深刻的觀念、你想實踐的重點，或幾個日後能喚起記憶的關鍵字。
By the time you finish the book, you’ll have your own condensed version—your own “cliff notes.” When it’s time to move on to the next book, repeat the process. That’s how you go from ten books of scattered information to ten books worth of real knowledge that you’ve absorbed, digested, and made your own.
當你讀完一本書時，你就會擁有屬於自己的濃縮版筆記。接著換下一本，重複這個過程。如此一來，你不再只是擁有十本書的零散資訊，而是十本書的真知灼見——吸收、消化，並轉化為自己的知識。
And this ties directly to the gym.
而這個方法，也與健身訓練息息相關。
Training Journals: The Book of Your Body
訓練日誌：屬於你身體的書
I tell everyone: keep a training journal. Write down what you did, how you felt, and what went right or wrong.
我對每個人都說：一定要記訓練日誌。記下你做了什麼、你的感受，以及哪些地方做得好或出錯了。
Was the weight too heavy or too light?
重量是太重還是太輕？
Did your technique break down?
你的技術有崩壞嗎？
Did the exercise hit the muscle you wanted it to?
這項訓練是否真正刺激到你想練的肌群？
Over time, those notes become your personal textbook. They show you where you’ve improved, what mistakes you’ve repeated, and what adjustments you need to make. If you’re working with a coach, those notes also give them the feedback they need to adjust your program.
隨著時間推移，這些筆記會變成你個人的教科書。它能顯示你的進步軌跡、重複的錯誤，以及該如何調整。如果你有教練，這些紀錄也能提供他們所需的回饋，幫助他們優化你的訓練計畫。
Just like learning from books, you learn from your training by reviewing, reflecting, and writing it down.
就像從書中學習一樣，訓練也是透過回顧、反思與記錄來學習的。
Why “Slow and Methodical” Beats Fast and Flashy
為什麼「慢而有條理」勝過「快而浮華」
Most people want to jump from A to Z. They skip the middle. They want the results without the process.
大多數人想直接從 A 跳到 Z，跳過中間的過程。他們想要結果，卻不想經歷過程。
But real progress comes when you go step by step—A to B to C to D—without skipping letters. “Slow and methodical” doesn’t mean lazy. It means thorough. It means you don’t miss the details, whether that’s in learning a subject, building strength, or mastering a skill.
但真正的進步來自一步一腳印——從 A 到 B，再到 C、D——不跳過任何階段。「慢而有條理」並不代表懶惰，而是代表徹底。這意味著你不會錯過細節，無論是在學習、鍛鍊力量，或精進技能的過程中。
It also applies beyond the gym. Being methodical includes how you eat, how you manage stress, and how you set up your daily routines. It’s about creating systems that build you up instead of tearing you down.
這個原則不僅適用於健身，也適用於生活。所謂有條理，還包括你如何飲食、如何管理壓力，以及如何安排每日的節奏。它的目的，是建立讓你更強大的系統，而非消耗你的系統。
Recovery: The Other Half of the Equation
恢復：另一半的重要方程式
Training tears you down. Recovery builds you back up.
訓練會讓你分解，而恢復則讓你重建。
Something as simple as a nap can make a massive difference after heavy training. An hour of real downtime gives your body a chance to repair, reset, and rebuild. Sleep isn’t lazy—it’s strategic. It’s when your body does its construction work.
在重訓之後，一個簡單的小睡都能產生巨大差異。真正的一小時休息，能讓你的身體修復、重置、重建。睡眠不是懶惰，而是策略——那是你的身體進行「施工」的時候。
Recovery is also about lifestyle choices. If you’re trying to lose weight, move more. Stand instead of sitting. Walk instead of standing. But when you’re in recovery mode, flip it: sit instead of standing, nap instead of sitting, and sleep instead of napping. That’s methodical recovery.
恢復也與生活方式有關。如果你在減重，就要多活動——坐著時站起來、站著時走動。但當你需要恢復時，反過來——站著就坐下，坐著就小睡，小睡就好好睡。這就是有條理的恢復。
Investing in Your Body Like Retirement
像為退休儲蓄一樣投資你的身體
Too many people save money for retirement but neglect their health. What good is a big bank account at 65 if you can’t walk, play, or travel?
太多人為退休存錢，卻忽視自己的健康。若你到了 65 歲有滿滿銀行存款，卻走不動、玩不了、旅不了，那又有什麼用？
The goal should be this: at 80, still be able to do the things you did at 20. That only happens if you invest in your body today. And like money, the earlier you start, the easier it is to build and maintain.
真正的目標應該是這樣：到了 80 歲，仍然能做你在 20 歲時做的事。這只有在你「今天」開始投資身體的情況下才會發生。就像理財一樣，開始得越早，越容易建立與維持。
Can someone at 58 suddenly turn things around? Sure—but it’ll be a six- to eight-year uphill battle. Better to start now, maintain steadily, and arrive at your later years strong, mobile, and healthy.
58 歲才開始改變可以嗎？當然可以——但那將是一場長達六到八年的艱苦的一場硬戰。與其那時再追，不如現在開始、穩定維持，讓自己在年長時依然強壯、有行動力且健康。
Attitude, Ego, and Humility
態度、自我與謙遜
Strength isn’t just physical. Your mindset matters.
力量不只是身體上的，心態同樣重要。
I’ve seen athletes destroy themselves with ego—thinking the rules don’t apply to them, or that their success gives them a free pass. I’ve also seen how far a good attitude can go in everyday life.
我看過許多運動員被自我毀掉——他們以為規則對自己不適用，或覺得成功讓他們有特權。但我也見證過，一個良好的態度在日常生活中能帶來多大的改變。
Take something as simple as a traffic stop. If you get pulled over, being respectful, honest, and calm can change the whole interaction. Compare that to arrogance, excuses, or aggression—you’ll see who walks away in better shape.
舉個簡單的例子：被警察攔車時，只要你保持尊重、誠實、冷靜，整個互動都會不一樣。和傲慢、找藉口或暴躁相比，你會發現誰能好好離開現場。
Attitude doesn’t just affect you. It affects the people around you. Bring positive energy into a room, and you lift others up. Walk in negative, and you drag everyone down.
態度不只影響你自己，也會影響周圍的人。當你帶著正向能量走進房間，你會讓氣氛變好；反之，帶著負面情緒進來，整個場子都會被拖下去。
At the end of the day, the person who causes most of your problems is the one in the mirror. Check your ego, adjust your attitude, and your results—in life and in training—will improve.
說到底，造成你最多問題的人，就是鏡子裡的那個你。檢查你的自我，調整你的態度，你在生活與訓練中的成果都會更好。
Movie Reviews: Finding Inspiration in Stories
電影評論：從故事中找到靈感
Even strongman talks movies sometimes. Recently, I caught F1 with Brad Pitt. It surprised me—it was entertaining, well put together, and captured the drama of racing. I gave it a solid 4 out of 5.
即使是大力士，有時也會聊電影。最近我看了布萊德・彼特主演的《F1》，讓我意外地覺得好看——節奏緊湊、劇情完整，把賽車的張力詮釋得很好。我給它 4 分（滿分 5 分）。
On the flip side, I watched Thunderbolts. Not terrible, not great. Entertaining enough, but not life-changing. Still, both were worth watching, and they reminded me that sometimes we just need a good story to reset our brains.
另外我也看了《雷霆特攻隊》。不算糟，但也不算精彩——娛樂性夠，但稱不上有啟發。不過兩部都值得一看，因為它們提醒我：有時我們只需要一個好故事，讓腦袋重啟一下。
This Week’s Training Log
本週訓練紀錄
For those who like the nuts and bolts, here’s a snapshot of my latest session:
給喜歡細節的朋友們，這是我最近一次訓練的概況：
Hatfield Squats: 500 lbs × 10 reps — focusing on depth, volume, and balance.
Hatfield 深蹲：500 磅 × 10 次 —— 專注在深度、訓練量與平衡。
Block Pulls: 700 lbs × 10 reps — lighter than usual, but strong volume.
方塊拉（Block Pulls）：700 磅 × 10 次 —— 比平常輕，但訓練量大。
Dumbbell Shrugs: 100 lbs × 60 reps.
啞鈴聳肩：100 磅 × 60 次。
Stiff-Leg Dumbbell Deadlifts: 150 lbs × 10 reps × 2 sets.
直腿啞鈴硬舉：150 磅 × 10 次 × 2 組。
Glute-Ham Raises + Hyperextensions: with an 80-lb kettlebell.
臀腿彎舉 + 反向伸展：加上 80 磅壺鈴負重。
Tire Drags: 100-lb tire with 200 lbs stacked on top.
拖輪胎訓練：拖 100 磅輪胎，上面再放 200 磅重物。
The tire drag hit harder than expected. My new street sticks more than the old one, so what felt like a 300-lb drag before is closer to 420 now. It blew my legs up and gave me great cardio.
拖輪胎比預期還累。新家的路面比舊的更有摩擦力，之前像 300 磅的阻力，現在感覺接近 420 磅。把腿操爆了，但心肺也練到了。
Why Hatfield Squats Matter
為什麼 Hatfield 深蹲這麼重要
The Hatfield squat is one of my favorites. It allows me to overload safely, build volume, and practice depth. With the safety handles, I can push harder without worrying about balance. Sometimes I’ll use it for reps, other times for singles heavier than my regular squat. Either way, it’s a safe, effective way to build leg power.
Hatfield 深蹲是我最喜歡的動作之一。它能讓我安全地超負荷訓練、增加訓練量、練好深度。因為有安全握桿，我可以更用力，而不用擔心平衡。有時我會用它練多次組，有時會練比一般深蹲更重的單次。不管怎麼做，這都是一個安全又高效的腿部訓練法。
And when you’re deadlifting, hamstrings matter. The stronger your hamstrings, the stronger your pull. That’s why I hammer them with glute-ham raises, hyperextensions, and other variations that don’t fry the lower back.
而在做硬舉時，腿後肌群非常關鍵。腿後肌越強，你的拉力就越強。這也是為什麼我常用臀腿彎舉、反向伸展等動作來加強它們，同時避免過度疲勞下背。
Strongman Stories: Scotland, Stones, and Sacrifice
強人故事：蘇格蘭、石頭與犧牲
Training logs are one thing. But strongman history lives in the stories.
訓練紀錄是一回事，但強人精神的歷史，存在於那些故事裡。
When we went to Scotland, Brian Shaw and I got to lift the Dinnie Stones on the bridge itself. Traffic was stopped, spectators gathered, and we had just 30–45 minutes to make it happen. No warm-up, no second chances.
當我們去蘇格蘭時，我和 Brian Shaw 有機會在橋上親自舉起 Dinnie 石。交通被暫停，觀眾圍觀，我們只有 30 到 45 分鐘完成挑戰——沒有熱身，沒有重來的機會。
The week before, I’d hurt my upper back badly during a barrel lift in England. I wasn’t sure I’d be able to lift at all. But I did, and I was proud of that moment.
就在一週前，我在英格蘭舉桶訓練時上背嚴重受傷。我不確定自己是否能舉起，但我成功了，為那一刻感到驕傲。
That trip reminded me of what strongman is built on: sacrifice, resilience, and a willingness to put yourself on the line. I didn’t spend my weekends drinking or chasing distractions. My time went to work, family, and training. That’s what it takes to compete at the highest level.
那趟旅程提醒我，強人精神的核心是犧牲、韌性，和願意全力以赴。我從不把週末拿來喝酒或混時間——我的時間都給了工作、家庭與訓練。這就是在最高層級競爭所需要的。
And it’s not just about stones. It’s about what you’re willing to give up to chase greatness.
這不只是關於那些石頭，而是關於你願意放棄什麼去追求偉大。
The Current Strongman Landscape
當前的大力士格局
Looking ahead, the strongman field is stacked. Evan, Trey, Austin, Lucas Hatton, and Mitchell Hooper—all pushing limits, all capable of winning on the right day.
放眼未來，大力士的競爭非常激烈。Evan、Trey、Austin、Lucas Hatton 和 Mitchell Hooper——每個人都在突破極限，在狀況好的那天都可能奪冠。
There’s a core group of six to eight guys who could rotate in and out of the top at any given contest. If they stay smart and healthy, they’ll be battling for the next decade or more.
目前有六到八位核心選手，幾乎每場比賽都能互相爭奪前幾名。只要他們保持聰明與健康，未來十年都會在頂尖位置上廝殺。
It’s exciting to see, and it shows how far the sport has come.
這令人興奮，也顯示這項運動已經走了多遠。
Restraint: The Real Mark of Strength
克制：真正力量的象徵
Here’s something that doesn’t get said enough: the best part of being a man is showing restraint.
有件事人們說得還不夠多：身為男人，最棒的一面是懂得克制。
Yes, strength matters. Yes, the ability to protect yourself and your family matters. But true maturity is knowing when not to use that strength. The toxic version of masculinity is lashing out, fighting, or losing control. The real version is discipline, patience, and restraint.
沒錯，力量很重要，保護自己與家人也很重要。但真正的成熟，是知道什麼時候不該使用力量。有毒的男子氣概是動輒暴怒、打架、失控；真正的男子氣概是自律、耐心與克制。
Restraint is power under control. And that, more than any lift or record, defines real strength.
克制是被掌控的力量。而這，比任何舉重紀錄都更能定義真正的強大。
Closing Thoughts
結語
At the end of the day, everything ties back to being slow and methodical.
歸根結底，一切都回到「緩慢而有條理」。
Learn one book at a time, and write down what matters.
一次學一本書，並寫下重點。
Keep a training journal and review it.
保持訓練日誌，並定期檢視。
Move step by step without skipping.
一步一步前進，不要跳過過程。
Recover as hard as you train.
恢復的努力要和訓練一樣認真。
Invest in your body like retirement.
像為退休存錢一樣投資你的身體。
Keep your attitude positive and your ego in check.
保持正面態度，控制好自我。
Show restraint—that’s true strength.
展現克制——那才是真正的力量。
And don’t forget to live. Watch movies, share stories, drag tires down the street, and laugh when things don’t go perfect.
也別忘了生活。看看電影、分享故事、在街上拖輪胎、在不完美的時候也能開懷大笑。
Because if you stay consistent, slow, and methodical, you’ll build something that lasts.
因為只要你持續、緩慢、並有條理地前進，你所建立的一切都將長久不衰。
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