{"id":1198,"date":"2025-10-22T04:53:46","date_gmt":"2025-10-22T04:53:46","guid":{"rendered":"https:\/\/hufa.work\/?p=1198"},"modified":"2025-10-24T04:46:25","modified_gmt":"2025-10-24T04:46:25","slug":"slow-and-methodical-lessons-in-learning-training-and-living-strong-%e7%b7%a9%e6%85%a2%e8%80%8c%e6%9c%89%e6%a2%9d%e7%90%86%ef%bc%9a%e9%97%9c%e6%96%bc%e5%ad%b8%e7%bf%92%e3%80%81%e8%a8%93","status":"publish","type":"post","link":"https:\/\/hufa.work\/?p=1198","title":{"rendered":"Slow and Methodical: Lessons in Learning, Training, and Living Strong\u00a0\u7de9\u6162\u800c\u6709\u689d\u7406\uff1a\u95dc\u65bc\u5b78\u7fd2\u3001\u8a13\u7df4\u8207\u5f37\u58ef\u751f\u6d3b\u7684\u8ab2\u984c"},"content":{"rendered":"\n

2025\/9\/4 \u7ffb\u8b6f\u50c5\u4f9b\u53c3\u8003<\/em><\/p>\n\n\n\n

When people ask me how to get better\u2014whether it\u2019s in school, in the gym, or in life\u2014my answer usually comes back to one word: methodical. That word may not sound glamorous. It doesn\u2019t carry the adrenaline rush of \u201cfast,\u201d \u201cintense,\u201d or \u201cinstant results.\u201d But methodical is what lasts. It\u2019s what turns ten books into real knowledge, ten training cycles into lasting strength, and ten years into a lifetime of health and resilience.<\/strong>
\u7576\u4eba\u5011\u554f\u6211\u5982\u4f55\u8b8a\u5f97\u66f4\u597d\u2014\u2014\u7121\u8ad6\u662f\u5728\u5b78\u6821\u3001\u5065\u8eab\u623f\uff0c\u9084\u662f\u4eba\u751f\u4e2d\u2014\u2014\u6211\u7684\u7b54\u6848\u901a\u5e38\u53ef\u4ee5\u7528\u4e00\u500b\u5b57\u6982\u62ec\uff1a\u300c\u6709\u689d\u7406\uff08methodical\uff09\u300d\u3002\u9019\u500b\u8a5e\u807d\u8d77\u4f86\u6216\u8a31\u4e0d\u90a3\u9ebc\u83ef\u9e97\uff0c\u6c92\u6709\u300c\u5feb\u901f\u300d\u3001\u300c\u9ad8\u5f37\u5ea6\u300d\u6216\u300c\u7acb\u5373\u898b\u6548\u300d\u90a3\u6a23\u4ee4\u4eba\u814e\u4e0a\u817a\u7d20\u98c6\u5347\u7684\u611f\u89ba\u3002\u4f46\u300c\u6709\u689d\u7406\u300d\u624d\u662f\u80fd\u9577\u4e45\u7dad\u6301\u7684\u95dc\u9375\u3002\u5b83\u80fd\u8b93\u5341\u672c\u66f8\u8b8a\u6210\u771f\u6b63\u7684\u77e5\u8b58\uff0c\u5341\u500b\u8a13\u7df4\u9031\u671f\u8b8a\u6210\u6301\u4e45\u7684\u529b\u91cf\uff0c\u5341\u5e74\u8b8a\u6210\u4e00\u8f29\u5b50\u7684\u5065\u5eb7\u8207\u97cc\u6027\u3002<\/p>\n\n\n\n

\n\n\n\n

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\u2019ve come to believe through decades of strongman competition, training, recovery, and life.<\/strong>
\u9019\u5957\u7406\u5ff5\u6e90\u65bc\u4e00\u6b21\u76f4\u64ad\u554f\u7b54\uff0c\u4e00\u4f4d\u89c0\u773e\u554f\u4e86\u4e00\u500b\u7c21\u55ae\u7684\u554f\u984c\uff1a\u300c\u9762\u5c0d\u4e00\u5806\u66f8\uff0c\u600e\u9ebc\u5b78\u800c\u4e0d\u4e82\uff1f\u300d\u4f46\u6211\u7684\u56de\u7b54\u537b\u6253\u958b\u4e86\u4e00\u6247\u9580\uff0c\u5e36\u51fa\u6211\u5728\u6578\u5341\u5e74\u5f37\u4eba\u6bd4\u8cfd\u3001\u8a13\u7df4\u3001\u6062\u5fa9\u8207\u751f\u6d3b\u4e2d\u6240\u9818\u609f\u7684\u4e00\u5207\u3002<\/p>\n\n\n\n

\n\n\n\n

So let\u2019s walk through it\u2014slow, deliberate, and thorough\u2014just the way it should be.<\/strong>
\u6240\u4ee5\uff0c\u8b93\u6211\u5011\u6162\u6162\u4f86\u2014\u2014\u6709\u610f\u8b58\u3001\u6709\u6b65\u9a5f\u3001\u5fb9\u5e95\u5730\u2014\u2014\u6b63\u5982\u5b83\u61c9\u8a72\u88ab\u5be6\u8e10\u7684\u90a3\u6a23\u3002<\/p>\n\n\n\n

\n\n\n\n

Learning the Hard Stuff: One Chapter at a Time<\/strong><\/h3>\n\n\n\n

\u5b78\u7fd2\u56f0\u96e3\u7684\u4e8b\uff1a\u4e00\u6b21\u4e00\u7ae0<\/strong><\/h3>\n\n\n\n

If you\u2019ve got ten books to learn, don\u2019t try to swallow them all at once. Start with one.<\/strong>
\u5982\u679c\u4f60\u6709\u5341\u672c\u66f8\u8981\u5b78\uff0c\u4e0d\u8981\u8a66\u8457\u4e00\u6b21\u5168\u90e8\u8b80\u5b8c\u3002\u5148\u5f9e\u4e00\u672c\u958b\u59cb\u3002<\/p>\n\n\n\n

Read a chapter, and then do something most people skip: write a personal review. It doesn\u2019t 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.<\/strong>
\u8b80\u5b8c\u4e00\u7ae0\u5f8c\uff0c\u505a\u4e00\u4ef6\u5927\u591a\u6578\u4eba\u6703\u5ffd\u7565\u7684\u4e8b\uff1a\u5beb\u4e0b\u4f60\u7684\u5fc3\u5f97\u3002\u9019\u4e0d\u9700\u8981\u662f\u5341\u9801\u9577\u7684\u5831\u544a\uff0c\u5e7e\u689d\u7b46\u8a18\u5c31\u5920\u4e86\u3002\u5beb\u4e0b\u8b93\u4f60\u5370\u8c61\u6df1\u523b\u7684\u89c0\u5ff5\u3001\u4f60\u60f3\u5be6\u8e10\u7684\u91cd\u9ede\uff0c\u6216\u5e7e\u500b\u65e5\u5f8c\u80fd\u559a\u8d77\u8a18\u61b6\u7684\u95dc\u9375\u5b57\u3002<\/p>\n\n\n\n

By the time you finish the book, you\u2019ll have your own condensed version\u2014your own \u201ccliff notes.\u201d When it\u2019s time to move on to the next book, repeat the process. That\u2019s how you go from ten books of scattered information to ten books worth of real knowledge that you\u2019ve absorbed, digested, and made your own.<\/strong>
\u7576\u4f60\u8b80\u5b8c\u4e00\u672c\u66f8\u6642\uff0c\u4f60\u5c31\u6703\u64c1\u6709\u5c6c\u65bc\u81ea\u5df1\u7684\u6fc3\u7e2e\u7248\u7b46\u8a18\u3002\u63a5\u8457\u63db\u4e0b\u4e00\u672c\uff0c\u91cd\u8907\u9019\u500b\u904e\u7a0b\u3002\u5982\u6b64\u4e00\u4f86\uff0c\u4f60\u4e0d\u518d\u53ea\u662f\u64c1\u6709\u5341\u672c\u66f8\u7684\u96f6\u6563\u8cc7\u8a0a\uff0c\u800c\u662f\u5341\u672c\u66f8\u7684\u771f\u77e5\u707c\u898b\u2014\u2014\u5438\u6536\u3001\u6d88\u5316\uff0c\u4e26\u8f49\u5316\u70ba\u81ea\u5df1\u7684\u77e5\u8b58\u3002<\/p>\n\n\n\n

And this ties directly to the gym.<\/strong>
\u800c\u9019\u500b\u65b9\u6cd5\uff0c\u4e5f\u8207\u5065\u8eab\u8a13\u7df4\u606f\u606f\u76f8\u95dc\u3002<\/p>\n\n\n\n

\n\n\n\n

Training Journals: The Book of Your Body<\/strong><\/h3>\n\n\n\n

\u8a13\u7df4\u65e5\u8a8c\uff1a\u5c6c\u65bc\u4f60\u8eab\u9ad4\u7684\u66f8<\/strong><\/h3>\n\n\n\n

I tell everyone: keep a training journal. Write down what you did, how you felt, and what went right or wrong.<\/strong>
\u6211\u5c0d\u6bcf\u500b\u4eba\u90fd\u8aaa\uff1a\u4e00\u5b9a\u8981\u8a18\u8a13\u7df4\u65e5\u8a8c\u3002\u8a18\u4e0b\u4f60\u505a\u4e86\u4ec0\u9ebc\u3001\u4f60\u7684\u611f\u53d7\uff0c\u4ee5\u53ca\u54ea\u4e9b\u5730\u65b9\u505a\u5f97\u597d\u6216\u51fa\u932f\u4e86\u3002<\/p>\n\n\n\n

Was the weight too heavy or too light?<\/strong>
\u91cd\u91cf\u662f\u592a\u91cd\u9084\u662f\u592a\u8f15\uff1f<\/p>\n\n\n\n

Did your technique break down?<\/strong>
\u4f60\u7684\u6280\u8853\u6709\u5d29\u58de\u55ce\uff1f<\/p>\n\n\n\n

Did the exercise hit the muscle you wanted it to?<\/strong>
\u9019\u9805\u8a13\u7df4\u662f\u5426\u771f\u6b63\u523a\u6fc0\u5230\u4f60\u60f3\u7df4\u7684\u808c\u7fa4\uff1f<\/p>\n\n\n\n

Over time, those notes become your personal textbook. They show you where you\u2019ve improved, what mistakes you\u2019ve repeated, and what adjustments you need to make. If you\u2019re working with a coach, those notes also give them the feedback they need to adjust your program.<\/strong>
\u96a8\u8457\u6642\u9593\u63a8\u79fb\uff0c\u9019\u4e9b\u7b46\u8a18\u6703\u8b8a\u6210\u4f60\u500b\u4eba\u7684\u6559\u79d1\u66f8\u3002\u5b83\u80fd\u986f\u793a\u4f60\u7684\u9032\u6b65\u8ecc\u8de1\u3001\u91cd\u8907\u7684\u932f\u8aa4\uff0c\u4ee5\u53ca\u8a72\u5982\u4f55\u8abf\u6574\u3002\u5982\u679c\u4f60\u6709\u6559\u7df4\uff0c\u9019\u4e9b\u7d00\u9304\u4e5f\u80fd\u63d0\u4f9b\u4ed6\u5011\u6240\u9700\u7684\u56de\u994b\uff0c\u5e6b\u52a9\u4ed6\u5011\u512a\u5316\u4f60\u7684\u8a13\u7df4\u8a08\u756b\u3002<\/p>\n\n\n\n

Just like learning from books, you learn from your training by reviewing, reflecting, and writing it down.<\/strong>
\u5c31\u50cf\u5f9e\u66f8\u4e2d\u5b78\u7fd2\u4e00\u6a23\uff0c\u8a13\u7df4\u4e5f\u662f\u900f\u904e\u56de\u9867\u3001\u53cd\u601d\u8207\u8a18\u9304\u4f86\u5b78\u7fd2\u7684\u3002<\/p>\n\n\n\n

\n\n\n\n

Why \u201cSlow and Methodical\u201d Beats Fast and Flashy<\/strong><\/h3>\n\n\n\n

\u70ba\u4ec0\u9ebc\u300c\u6162\u800c\u6709\u689d\u7406\u300d\u52dd\u904e\u300c\u5feb\u800c\u6d6e\u83ef\u300d<\/strong><\/h3>\n\n\n\n

Most people want to jump from A to Z. They skip the middle. They want the results without the process.<\/strong>
\u5927\u591a\u6578\u4eba\u60f3\u76f4\u63a5\u5f9e A \u8df3\u5230 Z\uff0c\u8df3\u904e\u4e2d\u9593\u7684\u904e\u7a0b\u3002\u4ed6\u5011\u60f3\u8981\u7d50\u679c\uff0c\u537b\u4e0d\u60f3\u7d93\u6b77\u904e\u7a0b\u3002<\/p>\n\n\n\n

But real progress comes when you go step by step\u2014A to B to C to D\u2014without skipping letters. \u201cSlow and methodical\u201d doesn\u2019t mean lazy. It means thorough. It means you don\u2019t miss the details, whether that\u2019s in learning a subject, building strength, or mastering a skill.<\/strong>
\u4f46\u771f\u6b63\u7684\u9032\u6b65\u4f86\u81ea\u4e00\u6b65\u4e00\u8173\u5370\u2014\u2014\u5f9e A \u5230 B\uff0c\u518d\u5230 C\u3001D\u2014\u2014\u4e0d\u8df3\u904e\u4efb\u4f55\u968e\u6bb5\u3002\u300c\u6162\u800c\u6709\u689d\u7406\u300d\u4e26\u4e0d\u4ee3\u8868\u61f6\u60f0\uff0c\u800c\u662f\u4ee3\u8868\u5fb9\u5e95\u3002\u9019\u610f\u5473\u8457\u4f60\u4e0d\u6703\u932f\u904e\u7d30\u7bc0\uff0c\u7121\u8ad6\u662f\u5728\u5b78\u7fd2\u3001\u935b\u934a\u529b\u91cf\uff0c\u6216\u7cbe\u9032\u6280\u80fd\u7684\u904e\u7a0b\u4e2d\u3002<\/p>\n\n\n\n

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\u2019s about creating systems that build you up instead of tearing you down.<\/strong>
\u9019\u500b\u539f\u5247\u4e0d\u50c5\u9069\u7528\u65bc\u5065\u8eab\uff0c\u4e5f\u9069\u7528\u65bc\u751f\u6d3b\u3002\u6240\u8b02\u6709\u689d\u7406\uff0c\u9084\u5305\u62ec\u4f60\u5982\u4f55\u98f2\u98df\u3001\u5982\u4f55\u7ba1\u7406\u58d3\u529b\uff0c\u4ee5\u53ca\u5982\u4f55\u5b89\u6392\u6bcf\u65e5\u7684\u7bc0\u594f\u3002\u5b83\u7684\u76ee\u7684\uff0c\u662f\u5efa\u7acb\u8b93\u4f60\u66f4\u5f37\u5927\u7684\u7cfb\u7d71\uff0c\u800c\u975e\u6d88\u8017\u4f60\u7684\u7cfb\u7d71\u3002<\/p>\n\n\n\n

\n\n\n\n

Recovery: The Other Half of the Equation<\/strong><\/h3>\n\n\n\n

\u6062\u5fa9\uff1a\u53e6\u4e00\u534a\u7684\u91cd\u8981\u65b9\u7a0b\u5f0f<\/strong><\/h3>\n\n\n\n

Training tears you down. Recovery builds you back up.<\/strong>
\u8a13\u7df4\u6703\u8b93\u4f60\u5206\u89e3\uff0c\u800c\u6062\u5fa9\u5247\u8b93\u4f60\u91cd\u5efa\u3002<\/p>\n\n\n\n

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\u2019t lazy\u2014it\u2019s strategic. It\u2019s when your body does its construction work.<\/strong>
\u5728\u91cd\u8a13\u4e4b\u5f8c\uff0c\u4e00\u500b\u7c21\u55ae\u7684\u5c0f\u7761\u90fd\u80fd\u7522\u751f\u5de8\u5927\u5dee\u7570\u3002\u771f\u6b63\u7684\u4e00\u5c0f\u6642\u4f11\u606f\uff0c\u80fd\u8b93\u4f60\u7684\u8eab\u9ad4\u4fee\u5fa9\u3001\u91cd\u7f6e\u3001\u91cd\u5efa\u3002\u7761\u7720\u4e0d\u662f\u61f6\u60f0\uff0c\u800c\u662f\u7b56\u7565\u2014\u2014\u90a3\u662f\u4f60\u7684\u8eab\u9ad4\u9032\u884c\u300c\u65bd\u5de5\u300d\u7684\u6642\u5019\u3002<\/p>\n\n\n\n

Recovery is also about lifestyle choices. If you\u2019re trying to lose weight, move more. Stand instead of sitting. Walk instead of standing. But when you\u2019re in recovery mode, flip it: sit instead of standing, nap instead of sitting, and sleep instead of napping. That\u2019s methodical recovery.<\/strong>
\u6062\u5fa9\u4e5f\u8207\u751f\u6d3b\u65b9\u5f0f\u6709\u95dc\u3002\u5982\u679c\u4f60\u5728\u6e1b\u91cd\uff0c\u5c31\u8981\u591a\u6d3b\u52d5\u2014\u2014\u5750\u8457\u6642\u7ad9\u8d77\u4f86\u3001\u7ad9\u8457\u6642\u8d70\u52d5\u3002\u4f46\u7576\u4f60\u9700\u8981\u6062\u5fa9\u6642\uff0c\u53cd\u904e\u4f86\u2014\u2014\u7ad9\u8457\u5c31\u5750\u4e0b\uff0c\u5750\u8457\u5c31\u5c0f\u7761\uff0c\u5c0f\u7761\u5c31\u597d\u597d\u7761\u3002\u9019\u5c31\u662f\u6709\u689d\u7406\u7684\u6062\u5fa9\u3002<\/p>\n\n\n\n

\n\n\n\n

Investing in Your Body Like Retirement<\/strong><\/h3>\n\n\n\n

\u50cf\u70ba\u9000\u4f11\u5132\u84c4\u4e00\u6a23\u6295\u8cc7\u4f60\u7684\u8eab\u9ad4<\/strong><\/h3>\n\n\n\n

Too many people save money for retirement but neglect their health. What good is a big bank account at 65 if you can\u2019t walk, play, or travel?<\/strong>
\u592a\u591a\u4eba\u70ba\u9000\u4f11\u5b58\u9322\uff0c\u537b\u5ffd\u8996\u81ea\u5df1\u7684\u5065\u5eb7\u3002\u82e5\u4f60\u5230\u4e86 65 \u6b72\u6709\u6eff\u6eff\u9280\u884c\u5b58\u6b3e\uff0c\u537b\u8d70\u4e0d\u52d5\u3001\u73a9\u4e0d\u4e86\u3001\u65c5\u4e0d\u4e86\uff0c\u90a3\u53c8\u6709\u4ec0\u9ebc\u7528\uff1f<\/p>\n\n\n\n

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.<\/strong>
\u771f\u6b63\u7684\u76ee\u6a19\u61c9\u8a72\u662f\u9019\u6a23\uff1a\u5230\u4e86 80 \u6b72\uff0c\u4ecd\u7136\u80fd\u505a\u4f60\u5728 20 \u6b72\u6642\u505a\u7684\u4e8b\u3002\u9019\u53ea\u6709\u5728\u4f60\u300c\u4eca\u5929\u300d\u958b\u59cb\u6295\u8cc7\u8eab\u9ad4\u7684\u60c5\u6cc1\u4e0b\u624d\u6703\u767c\u751f\u3002\u5c31\u50cf\u7406\u8ca1\u4e00\u6a23\uff0c\u958b\u59cb\u5f97\u8d8a\u65e9\uff0c\u8d8a\u5bb9\u6613\u5efa\u7acb\u8207\u7dad\u6301\u3002<\/p>\n\n\n\n

Can someone at 58 suddenly turn things around? Sure\u2014but it\u2019ll be a six- to eight-year uphill battle. Better to start now, maintain steadily, and arrive at your later years strong, mobile, and healthy.<\/strong>
58 \u6b72\u624d\u958b\u59cb\u6539\u8b8a\u53ef\u4ee5\u55ce\uff1f\u7576\u7136\u53ef\u4ee5\u2014\u2014\u4f46\u90a3\u5c07\u662f\u4e00\u5834\u9577\u9054\u516d\u5230\u516b\u5e74\u7684\u8271\u82e6\u7684\u4e00\u5834\u786c\u6230\u3002\u8207\u5176\u90a3\u6642\u518d\u8ffd\uff0c\u4e0d\u5982\u73fe\u5728\u958b\u59cb\u3001\u7a69\u5b9a\u7dad\u6301\uff0c\u8b93\u81ea\u5df1\u5728\u5e74\u9577\u6642\u4f9d\u7136\u5f37\u58ef\u3001\u6709\u884c\u52d5\u529b\u4e14\u5065\u5eb7\u3002<\/p>\n\n\n\n

Attitude, Ego, and Humility<\/strong><\/h3>\n\n\n\n

\u614b\u5ea6\u3001\u81ea\u6211\u8207\u8b19\u905c<\/strong><\/p>\n\n\n\n

Strength isn\u2019t just physical. Your mindset matters.<\/strong>
\u529b\u91cf\u4e0d\u53ea\u662f\u8eab\u9ad4\u4e0a\u7684\uff0c\u5fc3\u614b\u540c\u6a23\u91cd\u8981\u3002<\/p>\n\n\n\n

I\u2019ve seen athletes destroy themselves with ego\u2014thinking the rules don\u2019t apply to them, or that their success gives them a free pass. I\u2019ve also seen how far a good attitude can go in everyday life.<\/strong>
\u6211\u770b\u904e\u8a31\u591a\u904b\u52d5\u54e1\u88ab\u81ea\u6211\u6bc0\u6389\u2014\u2014\u4ed6\u5011\u4ee5\u70ba\u898f\u5247\u5c0d\u81ea\u5df1\u4e0d\u9069\u7528\uff0c\u6216\u89ba\u5f97\u6210\u529f\u8b93\u4ed6\u5011\u6709\u7279\u6b0a\u3002\u4f46\u6211\u4e5f\u898b\u8b49\u904e\uff0c\u4e00\u500b\u826f\u597d\u7684\u614b\u5ea6\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\u80fd\u5e36\u4f86\u591a\u5927\u7684\u6539\u8b8a\u3002<\/p>\n\n\n\n

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\u2014you\u2019ll see who walks away in better shape.<\/strong>
\u8209\u500b\u7c21\u55ae\u7684\u4f8b\u5b50\uff1a\u88ab\u8b66\u5bdf\u6514\u8eca\u6642\uff0c\u53ea\u8981\u4f60\u4fdd\u6301\u5c0a\u91cd\u3001\u8aa0\u5be6\u3001\u51b7\u975c\uff0c\u6574\u500b\u4e92\u52d5\u90fd\u6703\u4e0d\u4e00\u6a23\u3002\u548c\u50b2\u6162\u3001\u627e\u85c9\u53e3\u6216\u66b4\u8e81\u76f8\u6bd4\uff0c\u4f60\u6703\u767c\u73fe\u8ab0\u80fd\u597d\u597d\u96e2\u958b\u73fe\u5834\u3002<\/p>\n\n\n\n

Attitude doesn\u2019t 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.<\/strong>
\u614b\u5ea6\u4e0d\u53ea\u5f71\u97ff\u4f60\u81ea\u5df1\uff0c\u4e5f\u6703\u5f71\u97ff\u5468\u570d\u7684\u4eba\u3002\u7576\u4f60\u5e36\u8457\u6b63\u5411\u80fd\u91cf\u8d70\u9032\u623f\u9593\uff0c\u4f60\u6703\u8b93\u6c23\u6c1b\u8b8a\u597d\uff1b\u53cd\u4e4b\uff0c\u5e36\u8457\u8ca0\u9762\u60c5\u7dd2\u9032\u4f86\uff0c\u6574\u500b\u5834\u5b50\u90fd\u6703\u88ab\u62d6\u4e0b\u53bb\u3002<\/p>\n\n\n\n

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\u2014in life and in training\u2014will improve.<\/strong>
\u8aaa\u5230\u5e95\uff0c\u9020\u6210\u4f60\u6700\u591a\u554f\u984c\u7684\u4eba\uff0c\u5c31\u662f\u93e1\u5b50\u88e1\u7684\u90a3\u500b\u4f60\u3002\u6aa2\u67e5\u4f60\u7684\u81ea\u6211\uff0c\u8abf\u6574\u4f60\u7684\u614b\u5ea6\uff0c\u4f60\u5728\u751f\u6d3b\u8207\u8a13\u7df4\u4e2d\u7684\u6210\u679c\u90fd\u6703\u66f4\u597d\u3002<\/p>\n\n\n\n

\n\n\n\n

Movie Reviews: Finding Inspiration in Stories<\/strong><\/h3>\n\n\n\n

\u96fb\u5f71\u8a55\u8ad6\uff1a\u5f9e\u6545\u4e8b\u4e2d\u627e\u5230\u9748\u611f<\/strong><\/p>\n\n\n\n

Even strongman talks movies sometimes. Recently, I caught F1 with Brad Pitt. It surprised me\u2014it was entertaining, well put together, and captured the drama of racing. I gave it a solid 4 out of 5.<\/strong>
\u5373\u4f7f\u662f\u5927\u529b\u58eb\uff0c\u6709\u6642\u4e5f\u6703\u804a\u96fb\u5f71\u3002\u6700\u8fd1\u6211\u770b\u4e86\u5e03\u840a\u5fb7\u30fb\u5f7c\u7279\u4e3b\u6f14\u7684\u300aF1\u300b\uff0c\u8b93\u6211\u610f\u5916\u5730\u89ba\u5f97\u597d\u770b\u2014\u2014\u7bc0\u594f\u7dca\u6e4a\u3001\u5287\u60c5\u5b8c\u6574\uff0c\u628a\u8cfd\u8eca\u7684\u5f35\u529b\u8a6e\u91cb\u5f97\u5f88\u597d\u3002\u6211\u7d66\u5b83 4 \u5206\uff08\u6eff\u5206 5 \u5206\uff09\u3002<\/p>\n\n\n\n

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.<\/strong>
\u53e6\u5916\u6211\u4e5f\u770b\u4e86\u300a\u96f7\u9706\u7279\u653b\u968a\u300b\u3002\u4e0d\u7b97\u7cdf\uff0c\u4f46\u4e5f\u4e0d\u7b97\u7cbe\u5f69\u2014\u2014\u5a1b\u6a02\u6027\u5920\uff0c\u4f46\u7a31\u4e0d\u4e0a\u6709\u555f\u767c\u3002\u4e0d\u904e\u5169\u90e8\u90fd\u503c\u5f97\u4e00\u770b\uff0c\u56e0\u70ba\u5b83\u5011\u63d0\u9192\u6211\uff1a\u6709\u6642\u6211\u5011\u53ea\u9700\u8981\u4e00\u500b\u597d\u6545\u4e8b\uff0c\u8b93\u8166\u888b\u91cd\u555f\u4e00\u4e0b\u3002<\/p>\n\n\n\n

\n\n\n\n

This Week\u2019s Training Log<\/strong><\/h3>\n\n\n\n

\u672c\u9031\u8a13\u7df4\u7d00\u9304<\/strong><\/p>\n\n\n\n

For those who like the nuts and bolts, here\u2019s a snapshot of my latest session:<\/strong>
\u7d66\u559c\u6b61\u7d30\u7bc0\u7684\u670b\u53cb\u5011\uff0c\u9019\u662f\u6211\u6700\u8fd1\u4e00\u6b21\u8a13\u7df4\u7684\u6982\u6cc1\uff1a<\/p>\n\n\n\n

Hatfield Squats: 500 lbs \u00d7 10 reps \u2014 focusing on depth, volume, and balance.<\/strong>
Hatfield \u6df1\u8e72\uff1a500 \u78c5 \u00d7 10 \u6b21 \u2014\u2014 \u5c08\u6ce8\u5728\u6df1\u5ea6\u3001\u8a13\u7df4\u91cf\u8207\u5e73\u8861\u3002<\/p>\n\n\n\n

Block Pulls: 700 lbs \u00d7 10 reps \u2014 lighter than usual, but strong volume.<\/strong>
\u65b9\u584a\u62c9\uff08Block Pulls\uff09\uff1a700 \u78c5 \u00d7 10 \u6b21 \u2014\u2014 \u6bd4\u5e73\u5e38\u8f15\uff0c\u4f46\u8a13\u7df4\u91cf\u5927\u3002<\/p>\n\n\n\n

Dumbbell Shrugs: 100 lbs \u00d7 60 reps.<\/strong>
\u555e\u9234\u8073\u80a9\uff1a100 \u78c5 \u00d7 60 \u6b21\u3002<\/p>\n\n\n\n

Stiff-Leg Dumbbell Deadlifts: 150 lbs \u00d7 10 reps \u00d7 2 sets.<\/strong>
\u76f4\u817f\u555e\u9234\u786c\u8209\uff1a150 \u78c5 \u00d7 10 \u6b21 \u00d7 2 \u7d44\u3002<\/p>\n\n\n\n

Glute-Ham Raises + Hyperextensions: with an 80-lb kettlebell.<\/strong>
\u81c0\u817f\u5f4e\u8209 + \u53cd\u5411\u4f38\u5c55\uff1a\u52a0\u4e0a 80 \u78c5\u58fa\u9234\u8ca0\u91cd\u3002<\/p>\n\n\n\n

Tire Drags: 100-lb tire with 200 lbs stacked on top.<\/strong>
\u62d6\u8f2a\u80ce\u8a13\u7df4\uff1a\u62d6 100 \u78c5\u8f2a\u80ce\uff0c\u4e0a\u9762\u518d\u653e 200 \u78c5\u91cd\u7269\u3002<\/p>\n\n\n\n

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.<\/strong>
\u62d6\u8f2a\u80ce\u6bd4\u9810\u671f\u9084\u7d2f\u3002\u65b0\u5bb6\u7684\u8def\u9762\u6bd4\u820a\u7684\u66f4\u6709\u6469\u64e6\u529b\uff0c\u4e4b\u524d\u50cf 300 \u78c5\u7684\u963b\u529b\uff0c\u73fe\u5728\u611f\u89ba\u63a5\u8fd1 420 \u78c5\u3002\u628a\u817f\u64cd\u7206\u4e86\uff0c\u4f46\u5fc3\u80ba\u4e5f\u7df4\u5230\u4e86\u3002<\/p>\n\n\n\n

\n\n\n\n

Why Hatfield Squats Matter<\/strong><\/h3>\n\n\n\n

\u70ba\u4ec0\u9ebc Hatfield \u6df1\u8e72\u9019\u9ebc\u91cd\u8981<\/strong><\/p>\n\n\n\n

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\u2019ll use it for reps, other times for singles heavier than my regular squat. Either way, it\u2019s a safe, effective way to build leg power.<\/strong>
Hatfield \u6df1\u8e72\u662f\u6211\u6700\u559c\u6b61\u7684\u52d5\u4f5c\u4e4b\u4e00\u3002\u5b83\u80fd\u8b93\u6211\u5b89\u5168\u5730\u8d85\u8ca0\u8377\u8a13\u7df4\u3001\u589e\u52a0\u8a13\u7df4\u91cf\u3001\u7df4\u597d\u6df1\u5ea6\u3002\u56e0\u70ba\u6709\u5b89\u5168\u63e1\u687f\uff0c\u6211\u53ef\u4ee5\u66f4\u7528\u529b\uff0c\u800c\u4e0d\u7528\u64d4\u5fc3\u5e73\u8861\u3002\u6709\u6642\u6211\u6703\u7528\u5b83\u7df4\u591a\u6b21\u7d44\uff0c\u6709\u6642\u6703\u7df4\u6bd4\u4e00\u822c\u6df1\u8e72\u66f4\u91cd\u7684\u55ae\u6b21\u3002\u4e0d\u7ba1\u600e\u9ebc\u505a\uff0c\u9019\u90fd\u662f\u4e00\u500b\u5b89\u5168\u53c8\u9ad8\u6548\u7684\u817f\u90e8\u8a13\u7df4\u6cd5\u3002<\/p>\n\n\n\n

And when you\u2019re deadlifting, hamstrings matter. The stronger your hamstrings, the stronger your pull. That\u2019s why I hammer them with glute-ham raises, hyperextensions, and other variations that don\u2019t fry the lower back.<\/strong>
\u800c\u5728\u505a\u786c\u8209\u6642\uff0c\u817f\u5f8c\u808c\u7fa4\u975e\u5e38\u95dc\u9375\u3002\u817f\u5f8c\u808c\u8d8a\u5f37\uff0c\u4f60\u7684\u62c9\u529b\u5c31\u8d8a\u5f37\u3002\u9019\u4e5f\u662f\u70ba\u4ec0\u9ebc\u6211\u5e38\u7528\u81c0\u817f\u5f4e\u8209\u3001\u53cd\u5411\u4f38\u5c55\u7b49\u52d5\u4f5c\u4f86\u52a0\u5f37\u5b83\u5011\uff0c\u540c\u6642\u907f\u514d\u904e\u5ea6\u75b2\u52de\u4e0b\u80cc\u3002<\/p>\n\n\n\n

\n\n\n\n

Strongman Stories: Scotland, Stones, and Sacrifice<\/strong><\/h3>\n\n\n\n

\u5f37\u4eba\u6545\u4e8b\uff1a\u8607\u683c\u862d\u3001\u77f3\u982d\u8207\u72a7\u7272<\/strong><\/p>\n\n\n\n

Training logs are one thing. But strongman history lives in the stories.<\/strong>
\u8a13\u7df4\u7d00\u9304\u662f\u4e00\u56de\u4e8b\uff0c\u4f46\u5f37\u4eba\u7cbe\u795e\u7684\u6b77\u53f2\uff0c\u5b58\u5728\u65bc\u90a3\u4e9b\u6545\u4e8b\u88e1\u3002<\/p>\n\n\n\n

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\u201345 minutes to make it happen. No warm-up, no second chances.<\/strong>
\u7576\u6211\u5011\u53bb\u8607\u683c\u862d\u6642\uff0c\u6211\u548c Brian Shaw \u6709\u6a5f\u6703\u5728\u6a4b\u4e0a\u89aa\u81ea\u8209\u8d77 Dinnie \u77f3\u3002\u4ea4\u901a\u88ab\u66ab\u505c\uff0c\u89c0\u773e\u570d\u89c0\uff0c\u6211\u5011\u53ea\u6709 30 \u5230 45 \u5206\u9418\u5b8c\u6210\u6311\u6230\u2014\u2014\u6c92\u6709\u71b1\u8eab\uff0c\u6c92\u6709\u91cd\u4f86\u7684\u6a5f\u6703\u3002<\/p>\n\n\n\n

The week before, I\u2019d hurt my upper back badly during a barrel lift in England. I wasn\u2019t sure I\u2019d be able to lift at all. But I did, and I was proud of that moment.<\/strong>
\u5c31\u5728\u4e00\u9031\u524d\uff0c\u6211\u5728\u82f1\u683c\u862d\u8209\u6876\u8a13\u7df4\u6642\u4e0a\u80cc\u56b4\u91cd\u53d7\u50b7\u3002\u6211\u4e0d\u78ba\u5b9a\u81ea\u5df1\u662f\u5426\u80fd\u8209\u8d77\uff0c\u4f46\u6211\u6210\u529f\u4e86\uff0c\u70ba\u90a3\u4e00\u523b\u611f\u5230\u9a55\u50b2\u3002<\/p>\n\n\n\n

That trip reminded me of what strongman is built on: sacrifice, resilience, and a willingness to put yourself on the line. I didn\u2019t spend my weekends drinking or chasing distractions. My time went to work, family, and training. That\u2019s what it takes to compete at the highest level.<\/strong>
\u90a3\u8d9f\u65c5\u7a0b\u63d0\u9192\u6211\uff0c\u5f37\u4eba\u7cbe\u795e\u7684\u6838\u5fc3\u662f\u72a7\u7272\u3001\u97cc\u6027\uff0c\u548c\u9858\u610f\u5168\u529b\u4ee5\u8d74\u3002\u6211\u5f9e\u4e0d\u628a\u9031\u672b\u62ff\u4f86\u559d\u9152\u6216\u6df7\u6642\u9593\u2014\u2014\u6211\u7684\u6642\u9593\u90fd\u7d66\u4e86\u5de5\u4f5c\u3001\u5bb6\u5ead\u8207\u8a13\u7df4\u3002\u9019\u5c31\u662f\u5728\u6700\u9ad8\u5c64\u7d1a\u7af6\u722d\u6240\u9700\u8981\u7684\u3002<\/p>\n\n\n\n

And it\u2019s not just about stones. It\u2019s about what you\u2019re willing to give up to chase greatness.<\/strong>
\u9019\u4e0d\u53ea\u662f\u95dc\u65bc\u90a3\u4e9b\u77f3\u982d\uff0c\u800c\u662f\u95dc\u65bc\u4f60\u9858\u610f\u653e\u68c4\u4ec0\u9ebc\u53bb\u8ffd\u6c42\u5049\u5927\u3002<\/p>\n\n\n\n

\n\n\n\n

The Current Strongman Landscape<\/strong><\/h3>\n\n\n\n

\u7576\u524d\u7684\u5927\u529b\u58eb\u683c\u5c40<\/strong><\/p>\n\n\n\n

Looking ahead, the strongman field is stacked. Evan, Trey, Austin, Lucas Hatton, and Mitchell Hooper\u2014all pushing limits, all capable of winning on the right day.<\/strong>
\u653e\u773c\u672a\u4f86\uff0c\u5927\u529b\u58eb\u7684\u7af6\u722d\u975e\u5e38\u6fc0\u70c8\u3002Evan\u3001Trey\u3001Austin\u3001Lucas Hatton \u548c Mitchell Hooper\u2014\u2014\u6bcf\u500b\u4eba\u90fd\u5728\u7a81\u7834\u6975\u9650\uff0c\u5728\u72c0\u6cc1\u597d\u7684\u90a3\u5929\u90fd\u53ef\u80fd\u596a\u51a0\u3002<\/p>\n\n\n\n

There\u2019s 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\u2019ll be battling for the next decade or more.<\/strong>
\u76ee\u524d\u6709\u516d\u5230\u516b\u4f4d\u6838\u5fc3\u9078\u624b\uff0c\u5e7e\u4e4e\u6bcf\u5834\u6bd4\u8cfd\u90fd\u80fd\u4e92\u76f8\u722d\u596a\u524d\u5e7e\u540d\u3002\u53ea\u8981\u4ed6\u5011\u4fdd\u6301\u8070\u660e\u8207\u5065\u5eb7\uff0c\u672a\u4f86\u5341\u5e74\u90fd\u6703\u5728\u9802\u5c16\u4f4d\u7f6e\u4e0a\u5edd\u6bba\u3002<\/p>\n\n\n\n

It\u2019s exciting to see, and it shows how far the sport has come.<\/strong>
\u9019\u4ee4\u4eba\u8208\u596e\uff0c\u4e5f\u986f\u793a\u9019\u9805\u904b\u52d5\u5df2\u7d93\u8d70\u4e86\u591a\u9060\u3002<\/p>\n\n\n\n

\n\n\n\n

Restraint: The Real Mark of Strength<\/strong><\/h3>\n\n\n\n

\u514b\u5236\uff1a\u771f\u6b63\u529b\u91cf\u7684\u8c61\u5fb5<\/strong><\/p>\n\n\n\n

Here\u2019s something that doesn\u2019t get said enough: the best part of being a man is showing restraint.<\/strong>
\u6709\u4ef6\u4e8b\u4eba\u5011\u8aaa\u5f97\u9084\u4e0d\u5920\u591a\uff1a\u8eab\u70ba\u7537\u4eba\uff0c\u6700\u68d2\u7684\u4e00\u9762\u662f\u61c2\u5f97\u514b\u5236\u3002<\/p>\n\n\n\n

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.<\/strong>
\u6c92\u932f\uff0c\u529b\u91cf\u5f88\u91cd\u8981\uff0c\u4fdd\u8b77\u81ea\u5df1\u8207\u5bb6\u4eba\u4e5f\u5f88\u91cd\u8981\u3002\u4f46\u771f\u6b63\u7684\u6210\u719f\uff0c\u662f\u77e5\u9053\u4ec0\u9ebc\u6642\u5019\u4e0d\u8a72\u4f7f\u7528\u529b\u91cf<\/strong>\u3002\u6709\u6bd2\u7684\u7537\u5b50\u6c23\u6982\u662f\u52d5\u8f12\u66b4\u6012\u3001\u6253\u67b6\u3001\u5931\u63a7\uff1b\u771f\u6b63\u7684\u7537\u5b50\u6c23\u6982\u662f\u81ea\u5f8b\u3001\u8010\u5fc3\u8207\u514b\u5236\u3002<\/p>\n\n\n\n

Restraint is power under control. And that, more than any lift or record, defines real strength.<\/strong>
\u514b\u5236\u662f\u88ab\u638c\u63a7\u7684\u529b\u91cf\u3002\u800c\u9019\uff0c\u6bd4\u4efb\u4f55\u8209\u91cd\u7d00\u9304\u90fd\u66f4\u80fd\u5b9a\u7fa9\u771f\u6b63\u7684\u5f37\u5927\u3002<\/p>\n\n\n\n

\n\n\n\n

Closing Thoughts<\/strong><\/h3>\n\n\n\n

\u7d50\u8a9e<\/strong><\/p>\n\n\n\n

At the end of the day, everything ties back to being slow and methodical.<\/strong>
\u6b78\u6839\u7d50\u5e95\uff0c\u4e00\u5207\u90fd\u56de\u5230\u300c\u7de9\u6162\u800c\u6709\u689d\u7406\u300d\u3002<\/p>\n\n\n\n

Learn one book at a time, and write down what matters.<\/strong>
\u4e00\u6b21\u5b78\u4e00\u672c\u66f8\uff0c\u4e26\u5beb\u4e0b\u91cd\u9ede\u3002<\/p>\n\n\n\n

Keep a training journal and review it.<\/strong>
\u4fdd\u6301\u8a13\u7df4\u65e5\u8a8c\uff0c\u4e26\u5b9a\u671f\u6aa2\u8996\u3002<\/p>\n\n\n\n

Move step by step without skipping.<\/strong>
\u4e00\u6b65\u4e00\u6b65\u524d\u9032\uff0c\u4e0d\u8981\u8df3\u904e\u904e\u7a0b\u3002<\/p>\n\n\n\n

Recover as hard as you train.<\/strong>
\u6062\u5fa9\u7684\u52aa\u529b\u8981\u548c\u8a13\u7df4\u4e00\u6a23\u8a8d\u771f\u3002<\/p>\n\n\n\n

Invest in your body like retirement.<\/strong>
\u50cf\u70ba\u9000\u4f11\u5b58\u9322\u4e00\u6a23\u6295\u8cc7\u4f60\u7684\u8eab\u9ad4\u3002<\/p>\n\n\n\n

Keep your attitude positive and your ego in check.<\/strong>
\u4fdd\u6301\u6b63\u9762\u614b\u5ea6\uff0c\u63a7\u5236\u597d\u81ea\u6211\u3002<\/p>\n\n\n\n

Show restraint\u2014that\u2019s true strength.<\/strong>
\u5c55\u73fe\u514b\u5236\u2014\u2014\u90a3\u624d\u662f\u771f\u6b63\u7684\u529b\u91cf\u3002<\/p>\n\n\n\n

And don\u2019t forget to live. Watch movies, share stories, drag tires down the street, and laugh when things don\u2019t go perfect.<\/strong>
\u4e5f\u5225\u5fd8\u4e86\u751f\u6d3b\u3002\u770b\u770b\u96fb\u5f71\u3001\u5206\u4eab\u6545\u4e8b\u3001\u5728\u8857\u4e0a\u62d6\u8f2a\u80ce\u3001\u5728\u4e0d\u5b8c\u7f8e\u7684\u6642\u5019\u4e5f\u80fd\u958b\u61f7\u5927\u7b11\u3002<\/p>\n\n\n\n

Because if you stay consistent, slow, and methodical, you\u2019ll build something that lasts.<\/strong>
\u56e0\u70ba\u53ea\u8981\u4f60\u6301\u7e8c\u3001\u7de9\u6162\u3001\u4e26\u6709\u689d\u7406\u5730\u524d\u9032\uff0c\u4f60\u6240\u5efa\u7acb\u7684\u4e00\u5207\u90fd\u5c07\u9577\u4e45\u4e0d\u8870\u3002<\/p>\n\n\n\n

Originally from Nick Best Patreon: https:\/\/www.patreon.com\/c\/nickbeststrongman<\/a><\/strong><\/p>\n

<\/div>

<\/g><\/svg><\/i>  756 total views,  2 views today<\/p>

<\/div>","protected":false},"excerpt":{"rendered":"

2025\/9\/4 \u7ffb\u8b6f\u50c5\u4f9b\u53c3\u8003 When people ask me how to get…<\/p>\n

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<\/g><\/svg><\/i>  756 total views,  2 views today<\/p>\n

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