每個教練、博主、研究都有自己的一套說法。這張表把它們排在一起，讓你自己比較。 Every coach, creator, and study has their own take. This table puts them side by side so you can compare.
所有資料來自公開影片與學術論文，由 pipeline 自動提取並經人工審查。 All data sourced from public videos and academic papers, auto-extracted and human-reviewed.
術語速查Glossary
1RM（一次最大反覆）= 你某個動作只能做一下的最大重量 (One-Rep Max) = the maximum weight you can lift for a single rep
RFD（力量發展速率）= 多快能產生最大力量，爆發力的核心指標 (Rate of Force Development) = how quickly you can produce maximum force; the core metric of power
奧林匹克舉重Olympic Lifts = 抓舉、挺舉等爆發性動作 = snatch, clean & jerk, and other explosive movements
增強式訓練Plyometrics（Plyometrics）= 跳躍、彈跳等利用肌肉彈性的訓練 = jumps, bounds, and other exercises using the muscle's elastic properties
SSC（伸展-收縮循環）= 肌肉先被拉長再快速收縮，產生更大力量 (Stretch-Shortening Cycle) = muscle is stretched then rapidly contracted, producing greater force
爆發力指南Power & Speed Guide
根據 21 個來源的觀點，我們幫你整理好了。 We compiled views from 21 sources for you.
✓ 大家都同意的結論 What everyone agrees on
進階：自己選來源做對照表 Advanced: Build your own comparison 從 20 個來源中選最多 5 個，自己比較每個參數。 Pick up to 5 of 20 sources and compare every parameter yourself.
已選 Selected 2/5
| 參數Parameter | 學術共識Academic Consensus | DarebeeDarebee | Igor OpeshanskyIgor Opeshansky | Kanekin JpKanekin Jp | Mark RippetoeMark Rippetoe | Natacha OceaneNatacha Oceane | Mark BellMark Bell | Joe DefrancoJoe Defranco | Joel SmithJoel Smith | Chris BarnardChris Barnard | Chad Wesley SmithChad Wesley Smith | E3 RehabE3 Rehab | MegsquatsMegsquats | Abby PollockAbby Pollock | Alan ThrallAlan Thrall | Ben Patrick KneesovertoesguyBen Patrick Kneesovertoesguy | Cal DietzCal Dietz | Omar IsufOmar Isuf | Austin DunhamAustin Dunham | Krissy CelaKrissy Cela | Scott HermanScott Herman |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 爆發力訓練跟一般重訓有什麼不同？要做什麼？ What's different about power training? | Strength base + plyometricsStrength base + plyometrics | 漸進式爆發力訓練gradual progressive sprint/power training | 分級課表規劃— | 奧舉＋壺鈴＋核心— | 上膊與抓舉power clean, power snatch, clean and press, snatch balance | 增強式＋敏捷訓練plyometrics, agility, functional training | 共軛法 + CAT— | 依能量系統分日訓練— | 以衝刺為核心multi-system sprint-centric toolkit with individualized asse… | 分期增強式＋等長訓練phased plyometric progression (ground-up, least-to-most comp… | 多品質波動週期化multi_quality_periodization | 四階段漸進staged progression combining plyometrics, explosive resistan… | 爆發式上搏為主— | 重訓 + 增強式訓練superset heavy strength exercises with plyometric/explosive… | 由上而下教學進程Olympic lift variations via top-down teaching progression | 全活動度＋爆發訓練full_rom_strength_plus_explosive_lifts | 分段比例開立處方Sprint-split diagnostic prescribing one of three program typ… | 分解動作漸進學習progressive_drill_decomposition | 增強式爆發力訓練plyometrics, agility drills, explosive jumps, lateral movement | 週期化階段訓練periodized_strength_phase | 爆發式向心動作explosive concentric movements with dead stop reps |
| 用多重？每組做幾下？ How heavy? How many reps? | 30--70 % 1RM; 1-5 reps per set30–70 % 1RM; 1-5 reps per set | 未說明— | 3–7 下大重量— | 中等重量 6–8 下— | 2–3 下，輕負荷— | 4–5 組×10（增強式）— | 60–80% 1RM60–80% 1RM | 衝刺強度 90% 以上— | 依系統與體型而定— | 低次數、最大意圖— | 1–5 下，多模式— | 增強式 4–8 下/組— | 5×5，初學者 5×3— | 1–5 下 & 8–10 下— | 8–10 組 × 1–3 下— | 每手 25% 體重，8–12 下— | 依計畫類型而定— | 5×5 分解動作— | 9 kg 啞鈴／自體重量— | 1–6 下/組1–6 | 大重量、動作標準heavy with clean form, stop or reduce if form breaks |
| 一週練幾天？組間要休息多久？ How often? How long to rest? | 2--3 sessions/week2–3 sessions/week | 未說明— | 每 3–4 天一次— | 2–3 次/週— | 融入 3 次/週課表integrated into existing 3x/week training | 1–2 次爆發力/週1–2 explosive sessions per week within 5-day split | 速度訓練 2 次/週— | 每週 3 強 + 3 有氧— | 每週3高＋3低強度日— | 每週 3–4 天、2 次增強式— | 4 天/週— | 2–4 次/週— | 循環間休 ~1 分鐘— | 2–3 回合/次— | 訓練前半段優先any training day; placed early in session | 2 次/週；賽季少量— | 3–5 次/週，3 週一循環— | 5–6 天/週綜合訓練— | 2–5 組／訓練動作— | 較長休息時間longer_rest_more_sets | 組間休息 4 分鐘以上— |
根據這些來源，排一份你的爆發力訓練計畫 Build your power training plan from these sources
選擇你信任的博主或學術共識，5 步內產出可執行的週計畫。 Pick the coaches or research you trust, and get an actionable weekly plan in 5 steps.
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