訓練營中超過250 回合的對打、冷水浸泡、每天游泳5 小時和硬幣技巧…奧萊克桑德·烏西克(Oleksandr Usyk) 如何用他怪異而精彩的訓練方法來對抗重量級對手泰森·福里(Tyson Fury)

37 歲的奧萊克桑德·烏西克 (Oleksandr Usyk) 正準備在周六與泰森·富裡 (Tyson Fury) 進行一場備受期待的無可爭議的世界冠軍之戰。儘管放棄了對手的體型和體重，烏西克還是採用了非正統的訓練方法來準備對決。其中包括使用Ready to Fight 應用程式與40 名不同的對手進行15 輪對打、戶外游泳10 公里、在水下屏住呼吸、在沙灘上跑步、進行極限腹肌練習，以及進行認知測試和雜耍以增強手眼協調能力和反應能力。烏西克對自己技藝的奉獻精神推動了高強度的訓練，他的目標是成為 1999 年以來第一位無可爭議的重量級冠軍。

Oleksandr Usyk's Unorthodox Training Methods for the Heavyweight Unification Showdown

亞歷山大·烏西克的重量級統一對決的非正統訓練方法

On the eve of his highly anticipated heavyweight unification showdown with Tyson Fury, Oleksandr Usyk, the reigning WBA, IBF, and WBO champion, has shed light on the unconventional training regimen that has propelled him to the pinnacle of boxing.

在備受期待的與泰森·富裡的重量級統一對決前夕，WBA、IBF 和 WBO 衛冕冠軍亞歷山大·烏西克揭示了將他推向拳擊巔峰的非傳統訓練方法。

Sparring: The Core of Usyk's Training

陪練：烏西克訓練的核心

Usyk's unwavering determination to bring the belts back to Ukraine fuels his demanding training schedule. His rigorous sparring regimen consists of 15 three-and-a-half-minute rounds with only 20 seconds of rest between rounds, accumulating over 250 rounds during camp. To maximize the intensity and variety of his sparring, Usyk sources opponents from all corners of the globe through his innovative Ready to Fight app.

烏西克堅定不移地將金腰帶帶回烏克蘭，這為他嚴格的訓練計畫提供了動力。他嚴格的陪練制度包括 15 輪三分半鐘的比賽，輪間只有 20 秒的休息時間，在訓練營期間累積超過 250 輪。為了最大限度地提高陪練的強度和多樣性，烏西克透過他創新的「Ready to Fight」應用程式尋找來自全球各個角落的對手。

Swimming: Building Stamina and Endurance

游泳：增強體力和耐力

Swimming has been an integral part of Usyk's training regimen for years. Under the guidance of his trainer, Anatoly Lomachenko, the Ukrainian boxer has embraced open-air swims spanning 10 kilometers to build his stamina. His former opponent, Dereck Chisora, recounted an encounter where Usyk had just completed a grueling five-hour swimming session, highlighting the boxer's extraordinary dedication.

多年來，游泳一直是烏西克訓練計畫中不可或缺的一部分。在教練阿納托利·洛馬琴科 (Anatoly Lomachenko) 的指導下，這位烏克蘭拳擊手開始進行 10 公里的露天游泳來增強體力。他的前對手德里克·奇索拉（Dereck Chisora）講述了烏西克剛剛完成長達五個小時的艱苦游泳訓練的一次遭遇，突顯了這位拳擊手非凡的奉獻精神。

Breath Holding: Strengthening the Mind and Body

屏氣：強化身心

Beyond swimming, Usyk engages in breath-holding exercises to improve his lung capacity and psychological resilience. This practice enhances his ability to perform under extreme physical stress and prepares him for the exhausting nature of a boxing match. Vasyl Lomachenko, Usyk's coach's son, is a renowned breath-holding expert, capable of holding his breath for over four minutes.

除了游泳之外，烏西克還進行屏氣練習，以提高肺活量和心理恢復能力。這種練習增強了他在極端身體壓力下的表現能力，並為他應對拳擊比賽的疲憊性質做好了準備。烏西克教練的兒子瓦西里·洛馬琴科（Vasyl Lomachenko）是著名的屏氣專家，能夠屏氣四分鐘以上。

Beach Sprints: Enhancing Power and Agility

海灘衝刺：增強力量和敏捷性

For Usyk, a trip to the beach involves more than just relaxation. He incorporates sand training into his workout routine to challenge his body in a unique way. This form of training forces him to generate greater power and energy to accelerate on the soft sand, while reducing the risk of impact-related injuries.

對烏西克來說，海灘之旅不僅僅意味著放鬆。他將沙地訓練融入日常鍛鍊中，以獨特的方式挑戰自己的身體。這種形式的訓練迫使他產生更大的力量和能量，以便在柔軟的沙子上加速，同時減少與撞擊相關的傷害風險。

Ab Smashes: Building an Unbreakable Core

腹肌粉碎：打造堅不可摧的核心

A rock-solid core is essential for withstanding the relentless punches that boxers endure. Usyk has been captured on video undergoing grueling ab exercises, involving his trainer relentlessly pummeling a medicine ball onto his torso. While the exercise has been criticized by some, Usyk and Fury have embraced it as a means of strengthening their midsections.

堅如磐石的核心對於承受拳擊手所承受的無情拳擊至關重要。烏西克在影片中被拍到正在進行艱苦的腹肌訓練，他的教練無情地將健身球砸在他的軀幹上。雖然這項練習受到了一些人的批評，但烏西克和弗里將其視為增強腹部力量的一種手段。

Cold Water Submersion: Accelerating Recovery

冷水浸泡：加速恢復

To alleviate the physical and psychological stress of training, Usyk has adopted the practice of cold water submersion. Instead of seeking treatment in sophisticated facilities, Usyk plunges into icy lakes, typically below 15°C, to reduce inflammation, regulate heart rate, and minimize muscle damage.

為了緩解訓練時的身體和心理壓力，烏西克採用了冷水浸泡的做法。烏西克沒有在複雜的設施中尋求治療，而是跳入通常低於 15°C 的冰湖中，以減少發炎、調節心率並最大程度地減少肌肉損傷。

Hammer Throwing: Embracing CrossFit

鏈球投擲：擁抱 CrossFit

Usyk believes in pushing himself to the limit, and CrossFit training has become a cornerstone of his regimen. This high-intensity regimen involves a combination of strength, agility, flexibility, and fitness exercises that challenge Usyk's entire body in a single session.

烏西克堅信將自己推向極限，CrossFit 訓練已成為他養生之道的基石。這種高強度訓練結合了力量、敏捷性、靈活性和健身練習，在一次訓練中挑戰烏西克的整個身體。

Juggling: Improving Hand-Eye Coordination

雜耍：提高手眼協調能力

Despite his intimidating presence in the ring, Usyk has a playful side. He incorporates juggling into his training to enhance his hand-eye coordination, reaction time, and spatial awareness. Juggling also provides a fun and engaging warm-up exercise that prepares his mind for the challenges ahead.

儘管烏西克在擂台上令人生畏，但他也有頑皮的一面。他將雜耍融入訓練中，以增強手眼協調、反應時間和空間意識。雜耍還提供了一個有趣且引人入勝的熱身練習，讓他為未來的挑戰做好準備。

Mind and Cognitive Testing: Sharpening the Mind

思維與認知測驗：磨練思維

Boxing requires not only physical prowess but also mental agility. Usyk and his coach recognize the importance of training the mind. They engage in cognitive exercises, such as Schulte table tests, to develop speed-reading, peripheral vision, attention, and visual perception.

拳擊不僅需要身體素質，還需要頭腦靈活。烏西克和他的教練認識到訓練思想的重要性。他們進行認知練習，例如舒爾特表格測試，以培養快速閱讀、週邊視力、注意力和視覺感知。

Dancing: Bringing Joy to Training

舞蹈：為訓練帶來歡樂

While not strictly a form of training, Usyk's love for dancing has become a regular feature in his workouts. He has shared videos of himself busting out hip-moving moves during sessions, providing an amusing spectacle and a dose of positivity to the otherwise demanding routine.

雖然嚴格來說這不是一種訓練形式，但烏西克對舞蹈的熱愛已經成為他訓練中的常規特徵。他分享了自己在訓練期間進行臀部移動動作的視頻，為原本要求很高的日常訓練提供了有趣的景象和一劑積極的劑量。

Coin Catching: Sharpening Hand-Eye Coordination

接硬幣：提高手眼協調能力

Usyk has employed the classic boxing drill of coin catching for years. He tosses three coins into the air and effortlessly catches them one by one, a simple yet effective technique to improve his hand-eye coordination, reaction time, and reflexes.

烏西克多年來一直採用經典的接硬幣拳擊訓練。他將三枚硬幣拋向空中，然後毫不費力地將它們一一接住，這是一種簡單而有效的技巧，可以提高他的手眼協調能力、反應時間和反應能力。

Running: Building Endurance and Stamina

跑步：增強耐力和耐力

Although running may not be Usyk's favorite activity, he acknowledges its importance. He engages in long runs to enhance his anaerobic system and incorporates interval sessions to improve his aerobic capacity, ensuring he possesses the fitness and stamina to perform optimally over 12 rounds of boxing.

儘管跑步可能不是烏西克最喜歡的活動，但他承認跑步的重要性。他透過長跑來增強無氧系統，並透過間歇訓練來提高有氧能力，確保他擁有在 12 輪拳擊比賽中最佳表現的體能和耐力。

Olympic Weightlifting: Building Strength and Power

奧林匹克舉重：增強力量與爆發力

Strength is paramount for a boxer, and Usyk incorporates Olympic Weightlifting into his training. This includes complex movements using a barbell loaded with weight plates, such as deadlifts, squats, power cleans, snatches, and jerks.

力量對於拳擊手來說至關重要，烏西克將奧林匹克舉重納入他的訓練中。這包括使用裝有配重片的槓鈴進行的複雜動作，例如硬舉、深蹲、高翻、抓舉和挺舉。

Basketball and Other Sports: Promoting Coordination and Versatility

籃球和其他運動：促進協調性和多功能性

Beyond his core training regimen, Usyk participates in various sports to enhance his coordination and fitness. He engages in basketball games, volleyball drills, fishing, and kayaking. His ventures into other sports demonstrate his unwavering commitment to developing a well-rounded set of abilities.

除了核心訓練方案之外，烏西克也參與各種運動來增強他的協調性和體能。他從事籃球比賽、排球訓練、釣魚和劃橡皮艇。他對其他運動的嘗試表明了他對發展全面能力的堅定承諾。

Conclusion

結論

Oleksandr Usyk's unorthodox training methods are a testament to his dedication, innovation, and unwavering determination to succeed. By embracing diverse techniques that challenge both his physical and mental capacities, Usyk has transformed himself into a formidable force in the heavyweight division. As he prepares for his highly anticipated showdown with Tyson Fury, these unique training practices have played a pivotal role in preparing him for the ultimate test.

Oleksandr Usyk 的非正統訓練方法證明了他的奉獻精神、創新精神和堅定不移的成功決心。透過採用挑戰身體和心理能力的多種技術，烏西克將自己轉變為重量級拳王中的一股強大力量。當他準備好與泰森·富裡的備受期待的對決時，這些獨特的訓練練習在他準備終極考驗方面發揮了關鍵作用。