训练营中超过 250 回合的对打、冷水浸泡、每天游泳 5 小时和硬币技巧……奥莱克桑德·乌西克 (Oleksandr Usyk) 如何用他怪异而精彩的训练方法来对抗重量级对手泰森·福里 (Tyson Fury)

37 岁的奥莱克桑德·乌西克 (Oleksandr Usyk) 正准备在周六与泰森·富里 (Tyson Fury) 进行一场备受期待的无可争议的世界冠军之战。尽管放弃了对手的体型和体重，乌西克还是采用了非正统的训练方法来准备对决。其中包括使用 Ready to Fight 应用程序与 40 名不同的对手进行 15 轮对打、户外游泳 10 公里、在水下屏住呼吸、在沙滩上跑步、进行极限腹肌练习，以及进行认知测试和杂耍以增强手眼协调能力和反应能力。乌西克对自己技艺的奉献精神推动了高强度的训练，他的目标是成为 1999 年以来第一位无可争议的重量级冠军。

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

亚历山大·乌西克的重量级统一对决的非正统训练方法

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.

在备受期待的与泰森·富里的重量级统一对决前夕，WBA、IBF 和 WBO 卫冕冠军亚历山大·乌西克揭示了将他推向拳击巅峰的非传统训练方法。

Sparring: The Core of Usyk's Training

陪练：乌西克训练的核心

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.

乌西克坚定不移地将金腰带带回乌克兰，这为他严格的训练计划提供了动力。他严格的陪练制度包括 15 轮三分半钟的比赛，轮间只有 20 秒的休息时间，在训练营期间累计超过 250 轮。为了最大限度地提高陪练的强度和多样性，乌西克通过他创新的“Ready to Fight”应用程序寻找来自全球各个角落的对手。

Swimming: Building Stamina and Endurance

游泳：增强体力和耐力

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.

多年来，游泳一直是乌西克训练计划中不可或缺的一部分。在教练阿纳托利·洛马琴科 (Anatoly Lomachenko) 的指导下，这位乌克兰拳击手开始进行 10 公里的露天游泳来增强体力。他的前对手德里克·奇索拉（Dereck Chisora）讲述了乌西克刚刚完成长达五个小时的艰苦游泳训练的一次遭遇，突显了这位拳击手非凡的奉献精神。

Breath Holding: Strengthening the Mind and Body

屏气：强化身心

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，乌西克还进行屏气练习，以提高肺活量和心理恢复能力。这种练习增强了他在极端身体压力下的表现能力，并为他应对拳击比赛的疲惫性质做好了准备。乌西克教练的儿子瓦西里·洛马琴科（Vasyl Lomachenko）是著名的屏气专家，能够屏气四分钟以上。

Beach Sprints: Enhancing Power and Agility

海滩冲刺：增强力量和敏捷性

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.

对于乌西克来说，海滩之旅不仅仅意味着放松。他将沙地训练融入到日常锻炼中，以独特的方式挑战自己的身体。这种形式的训练迫使他产生更大的力量和能量，以便在柔软的沙子上加速，同时减少与撞击相关的伤害风险。

Ab Smashes: Building an Unbreakable Core

腹肌粉碎：打造坚不可摧的核心

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.

坚如磐石的核心对于承受拳击手所承受的无情拳击至关重要。乌西克在视频中被拍到正在进行艰苦的腹肌训练，他的教练无情地将健身球砸在他的躯干上。虽然这项练习受到了一些人的批评，但乌西克和弗里却将其视为增强腹部力量的一种手段。

Cold Water Submersion: Accelerating Recovery

冷水浸泡：加速恢复

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.

为了缓解训练时的身体和心理压力，乌西克采用了冷水浸泡的做法。乌西克没有在复杂的设施中寻求治疗，而是跳入通常低于 15°C 的冰湖中，以减少炎症、调节心率并最大程度地减少肌肉损伤。

Hammer Throwing: Embracing CrossFit

链球投掷：拥抱 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.

乌西克坚信将自己推向极限，CrossFit 训练已成为他养生之道的基石。这种高强度训练结合了力量、敏捷性、灵活性和健身练习，在一次训练中挑战乌西克的整个身体。

Juggling: Improving Hand-Eye Coordination

杂耍：提高手眼协调能力

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.

尽管乌西克在擂台上令人生畏，但他也有顽皮的一面。他将杂耍融入训练中，以增强手眼协调能力、反应时间和空间意识。杂耍还提供了一种有趣且引人入胜的热身练习，让他为未来的挑战做好准备。

Mind and Cognitive Testing: Sharpening the Mind

思维和认知测试：磨砺思维

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.

拳击不仅需要身体素质，还需要头脑灵活。乌西克和他的教练认识到训练思想的重要性。他们进行认知练习，例如舒尔特表格测试，以培养快速阅读、周边视力、注意力和视觉感知。

Dancing: Bringing Joy to Training

舞蹈：为训练带来欢乐

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.

虽然严格来说这不是一种训练形式，但乌西克对舞蹈的热爱已经成为他训练中的一个常规特征。他分享了自己在训练期间进行臀部移动动作的视频，为原本要求很高的日常训练提供了有趣的景象和一剂积极的剂量。

Coin Catching: Sharpening Hand-Eye Coordination

接硬币：提高手眼协调能力

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.

乌西克多年来一直采用经典的接硬币拳击训练。他将三枚硬币抛向空中，然后毫不费力地将它们一一接住，这是一种简单而有效的技巧，可以提高他的手眼协调能力、反应时间和反应能力。

Running: Building Endurance and Stamina

跑步：增强耐力和耐力

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.

尽管跑步可能不是乌西克最喜欢的活动，但他承认跑步的重要性。他通过长跑来增强无氧系统，并通过间歇训练来提高有氧能力，确保他拥有在 12 轮拳击比赛中最佳表现的体能和耐力。

Olympic Weightlifting: Building Strength and Power

奥林匹克举重：增强力量和爆发力

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.

力量对于拳击手来说至关重要，乌西克将奥林匹克举重纳入他的训练中。这包括使用装有配重片的杠铃进行的复杂动作，例如硬拉、深蹲、高翻、抓举和挺举。

Basketball and Other Sports: Promoting Coordination and Versatility

篮球和其他运动：促进协调性和多功能性

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.

除了核心训练方案之外，乌西克还参加各种运动来增强他的协调性和体能。他从事篮球比赛、排球训练、钓鱼和皮划艇。他对其他运动的尝试表明了他对发展全面能力的坚定承诺。

Conclusion

结论

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 的非正统训练方法证明了他的奉献精神、创新精神和坚定不移的成功决心。通过采用挑战身体和心理能力的多种技术，乌西克将自己转变为重量级拳王中的一股强大力量。当他准备与泰森·富里的备受期待的对决时，这些独特的训练练习在他准备终极考验方面发挥了关键作用。