第二部分只提出一个问题，并异常直接地作答：证据是否支持为女性运动员制定不同的训练处方？就大多数训练变量而言，答案是否定的。它真正支持的，是拆解另一个假设——即已观察到的表现差距源于生物学，而非源于训练供给的不平等。第一部分讨论生命周期、损伤与健康考量。 Part II asks a single question and answers it with unusual directness: does the evidence justify prescribing differently for female athletes? For most training variables it does not. What it does justify is dismantling the assumption that observed performance gaps are biological rather than a product of unequal training provision. Part I covers lifespan, injury, and health considerations.
核心论断：是供给问题，不是生理问题The central claim: provision, not physiology
体能训练的基本原则对所有人类同样适用——渐进超负荷即为其一。尽管女性运动员对训练方案的反应与男性运动员相似，这些方案在供给、资源投入、连续性与交付方式上仍受到诸多限制，并从根本上限制了女性运动员的真实潜力——而这种限制常被错误地归因于她们的生物学特征。 The basic principles of strength and conditioning remain relevant for all humans — progressive overload among them. Despite female athletes responding to programmes similarly to male athletes, the provision, resourcing, consistency, and delivery of those programmes is still restricted in many ways, and fundamentally limits the actual potential of female athletes that is often incorrectly attributed to their biology.
——摘自原文摘要— from the paper's abstract
这句话统辖了全文其余部分。凡文献报告存在性别差异之处，作者反复表明：随着运动员水平上升，差异随之收缩——从肌纤维类型到灵巧性的各类研究中，在次精英人群里被视为中等甚至较大的差异，在精英人群中都变得微不足道。 That sentence governs the rest of the paper. Where the literature reports a sex difference, the authors repeatedly show it shrinks as athlete calibre rises: in research ranging from fibre type to dexterity, differences considered moderate or large in subelite populations become marginal in elite populations.
因此声明的计划设计立场是：采用针对该项目男子版本所做的研究，或比较训练背景迥异的男女运动员，都可能误导从业者。训练计划应主要基于对运动员本人及项目需求的需求分析来设计。 The programme design position follows: using research conducted on the male version of the sport, or comparing male and female athletes of dissimilar training backgrounds, may mislead the practitioner. Programmes should be designed primarily on a needs analysis of the athlete and the demands of the sport.
一、神经内分泌反应与适应1. Neuroendocrine response and adaptations
驱动运动员肌肉生长与重塑的，是每一次训练课的急性激素反应，而非静息状态的慢性激素浓度。其通路与男性运动员的差别在于侧重，而不在于有无。 It is the acute hormonal response to each session — not chronic resting concentrations — that drives muscle growth and remodelling in athletes. The pathways differ from male athletes in emphasis, not in existence.
| 激素Hormone | 在女性运动员中的表现Behaviour in female athletes | 训练相关性Training relevance |
|---|---|---|
| 生长激素Growth hormone | 急性抗阻运动后循环 GH 上升 2–4 倍；幅度随总做功量增加，并随训练水平提高而增大Circulating GH rises 2–4 fold after acute resistance exercise; magnitude scales with total work and grows with training | 主要合成代谢驱动力。由高总做功量（10RM 负荷）、1 分钟短组间歇、大肌群参与及多组方案最大化The primary anabolic driver. Maximised by high total work (10RM loads), short 1-minute rest intervals, large muscle groups, and multi-set protocols |
| 睾酮Testosterone | 几乎无急性升高；个体间血清浓度差异很大Little to no acute elevation; large between-athlete variability in serum concentration | 女性运动员在低全身睾酮水平下即可启动肌原纤维蛋白合成。静息状态下雄激素受体磷酸化程度高于男性运动员Female athletes stimulate myofibrillar protein synthesis at low systemic testosterone. Androgen receptor phosphorylation at rest is higher than in male athletes |
| 雌二醇Estradiol | 作用为保护性而非合成代谢性——抗氧化、稳定细胞膜、调节炎症细胞浸润、促进卫星细胞增殖Protective rather than anabolic — antioxidant, membrane stabiliser, mediates inflammatory infiltration, drives satellite cell proliferation | 降低蛋白质周转率并提高对抗阻训练的敏感性。低雌激素状态（闭经、衰老）会提高损伤易感性并减少肌肉质量Lowers protein turnover and enhances sensitivity to resistance training. Low-estrogen states (amenorrhea, aging) raise injury vulnerability and reduce muscle mass |
| 皮质醇Cortisol | 急性反应相对男性运动员被削弱，可能源于更高的糖皮质激素敏感性，或性激素对 HPA 轴的调节Acute response is attenuated versus male athletes, possibly via higher glucocorticoid sensitivity or sex-hormone modulation of the HPA axis | 在赛前预期时即升高。精英运动员呈现不同的分泌模式——这是训练适应的结果，而非缺陷Rises in anticipation of competition. Elite athletes show different secretion patterns — a training adaptation, not a defect |
激素避孕Hormonal contraception
约半数精英女性运动员在使用，因国家、项目与水平不同，比例在 50–70% 之间。复方口服避孕药占主导（68.1%），30.0% 使用纯孕激素方式。而在未使用者中，77.4% 报告存在月经期负面副作用，主要集中在第 1–2 天。 Used by roughly half of elite female athletes, ranging 50–70% by country, sport, and level. Combined oral contraceptives dominate (68.1%), with 30.0% on progestin-only methods. Among athletes not using them, 77.4% report negative menstrual side effects, primarily on days 1–2.
- 一项涵盖 42 项研究、590 名受试者的荟萃分析发现，相对自然月经周期运动员仅存在微不足道的表现劣势。A meta-analysis of 42 studies (590 subjects) found a trivial performance disadvantage versus naturally menstruating athletes.
- 在足球、手球与排球项目中，使用者与月经正常运动员在握力、20 米冲刺、下蹲跳与腿举上表现相当。In soccer, handball, and volleyball, users and eumenorrheic athletes performed similarly on grip strength, 20 m sprint, countermovement jump, and leg press.
- 使用者的表睾酮排泄量低 40%，睾酮/雌激素比值显著更高——所有接受药检的运动员都必须注明这一点。Users excrete 40% less epitestosterone and show significantly greater testosterone/estrogen ratios — this must be noted for all drug-tested athletes.
- 建议是个体化选择，而非一刀切的立场。The recommendation is an individualised choice, not a blanket position.
二、神经肌肉适应2. Neuromuscular adaptations
就抗阻训练而言，男女之间已知的神经肌肉差异很少。女性运动员低阈值运动单位占比更高——反映 I 型肌纤维比例——这有助于其在长时间活动与收缩中更强的抗疲劳能力。值得注意的是，作者并未将其归因于女性的优势，而是归因于男性运动员的代谢限制：缺氧、氧灌注受限与血管收缩。 There are few known neuromuscular differences between men and women relative to resistance training. Female athletes carry a greater proportion of low-threshold motor units — reflecting type I fibre percentage — which contributes to their greater fatigue resistance. Notably, the authors attribute that resistance not to a female advantage but to a metabolic limitation in male athletes: hypoxia, limited oxygen perfusion, and vascular constriction.
有氧适应Aerobic adaptations
女性运动员心脏容积与室壁厚度更小，血管适应更少。氧输送机制被削弱——而由线粒体适应予以补偿：更高的氧化功能、更高的内在呼吸能力、更高的线粒体氧亲和力。底物利用亦随之改变，更依赖脂类而较少依赖碳水化合物。 Female athletes have smaller cardiac volume and wall thickness, and fewer vascular adaptations. Oxygen delivery mechanisms are blunted — and are compensated for by mitochondrial adaptation: higher oxidative function, higher intrinsic respiration, higher mitochondrial oxygen affinity. Substrate use shifts too, with greater reliance on lipids and less on carbohydrate.
在相同的训练方案下，女性运动员可能表现出更大的相对提升幅度，而男性运动员的起点与终点绝对水平更高。在耐力训练之上叠加大负荷力量训练可提升耐力表现，且不损害低速度力量发展与肌肥大——但同期训练可能削弱高速度下的力量发展。 With the same programme, female athletes may show greater relative improvements, while male athletes start and finish at higher absolute levels. Adding heavy strength training to endurance training improves endurance performance without impairing low-velocity force development or hypertrophy — though concurrent training may attenuate high-velocity force development.
无氧适应Anaerobic adaptations
与男性运动员一样，短期训练的适应主要是神经肌肉性的。肌肉力量的变化与肌肉尺寸的变化幅度相关联，且在男女之间相似。对竞技女性举重运动员的纵向数据显示，力量在 10–15 年间持续增长，而增速最大的阶段出现在第一年。 As in male athletes, adaptations to short-term training are primarily neuromuscular. Changes in muscular strength are associated with the magnitude of change in muscle size, and similar between women and men. Longitudinal data on competitive female weightlifters show strength increases over 10–15 years, with the largest rate of gain in the first year.
绝对力量较低主要归因于男性运动员更大的肌纤维横截面积。渐进抗阻训练同样能带来这些适应，只是幅度可能较小。收益需要足够的负荷——通常大于最大重复负荷的 60%。有研究显示女子大学橄榄球运动员整个赛季体能未见提升：体能在赛季前期上升，此后直至赛季末仅维持不变。 Lower absolute strength is attributable primarily to larger muscle fibre size in male athletes. Adaptations occur with progressive resistance training as in male athletes; the magnitude may be lower. Gains require sufficient load — generally greater than 60% of repetition maximum. Female university rugby athletes showed no fitness improvement across collegiate seasons: fitness rose in preseason and was merely maintained through to postseason.
三、计划设计3. Program design
抗阻训练Resistance training
女性运动员对抗阻训练处方的适应性与男性运动员大致相当。量与频率是关键的宏观变量。对力量与爆发力提升的预期不应有别于男性运动员，而应依据需求来设定。 Female athletes are relatively equally adaptive to resistance training prescription as male athletes. Volume and frequency are the critical broad variables. Expectations for strength and power improvement should not differ from those for male athletes, and should instead be set by need.
声明指出的唯一结构性例外是：即使控制体型，女性运动员的上肢力量仍显著更低，这与下肢的情况不同。若项目对上肢力量要求关键，需求分析可支持在上肢发展上投入更大的量或侧重。 The one structural exception flagged: upper-body strength is much lower in female athletes even when controlled for body size, unlike the lower body. Where upper-body strength is critical to the sport, a needs analysis may justify greater volume or focus on upper-body development.
周期阶段化训练：证据并不支持Phase-based training: the evidence does not support it
对大多数活跃女性运动员而言，没有足够证据支持依据月经周期阶段调整抗阻训练处方。对于追逐微小优势的精英运动员，微小效应或许有意义，因此建议采取个体化路径。最重要的是追踪月经、周期规律性与症状表现。 There is not sufficient evidence to support modifying resistance training prescription based upon menstrual cycle phase for most active female athletes. Small effects may be meaningful for elite athletes chasing narrow margins, so an individualised approach is recommended. What matters most is tracking menses, cycle consistency, and symptomology.
——原文立场声明— position statement, verbatim
荟萃分析发现，周期阶段对月经正常女性的运动表现仅有微不足道的影响。作者还补充了一条务实的反驳：即便证据是支持的，周期阶段化训练也无法适用于大量使用激素避孕、月经不规律，或处于围绝经期与绝经后的运动员。 Meta-analyses find only a trivial impact of cycle phase on exercise performance in eumenorrheic women. The authors add a practical objection: even if the evidence were supportive, phase-based training could not apply to the many athletes using hormonal contraceptives, with menstrual irregularities, or peri- and postmenopausal.
仍然明确属于职责范围内的，是症状管理。超过 65% 的女性运动员经历会影响训练准备度、睡眠质量与恢复状态的周期相关症状。监控这些症状并作出调整——这与按日历周期化训练计划，是两种不同的做法。 What remains firmly in scope is symptom management. More than 65% of female athletes experience cycle-related symptoms that affect training readiness, sleep quality, and recovery status. Monitor those and adjust — that is a different practice from periodising the programme to the calendar.
速度、敏捷与增强式训练Speed, agility, and plyometric training
速度、敏捷与增强式训练的研究中，仅 24.0% 在女子项目中开展。声明的结论是：证据不足以支持制定女性专属的训练处方——而那些表面上的不足另有更合理的解释。 Only 24.0% of speed, agility, and plyometric studies are conducted in female sports. The statement concludes there is not enough evidence to justify a female-specific prescription — and that the apparent deficits have a more likely explanation.
女性运动员表现出更大的变向（COD）能力缺口，但这未必源于性别——它可能反映的是变向专项训练经验不足与力量欠缺。真正需要审视的，是离心力量训练、变向专项与减速类练习被分配的时间之少，以及可能存在的对短距离直线冲刺与向心主导抗阻训练的过度侧重。 Female athletes present greater change-of-direction deficits, but this may not be because of their sex — it may reflect inadequate COD-specific training experience and strength deficiencies. What requires scrutiny is the limited time devoted to eccentric strength training, COD-specific and decelerative drills, and the possible overemphasis on short straight sprints and concentric-based resistance training.
关于什么才算真正的增强式训练，声明的定义相当严格：一个练习必须包含由先行触地引发的真实反射性力，且该触地被「前后两个腾空阶段所夹持」。按此定义，无负重的下蹲跳不属于增强式训练，跳箱也不属于。 On what actually counts as plyometric, the statement is strict: a drill must involve true reflex-induced forces with preceding ground contact, where contact is "bracketed by preceding and subsequent aerial phases". By that definition, unloaded countermovement jumps are not plyometric, and neither are box jumps.
- 强度由垂直地面反作用力峰值、冲量、离心力量发展速率、关节力矩峰值、技术水平与训练年限共同决定。Intensity is dictated by peak vertical ground reaction force, impulse, eccentric rate of force development, peak joint torque, athlete skill, and training age.
- 仅统计每课触地次数是不充分的处方策略——它忽略了所有与强度相关的因素。Tallying foot contacts per session is an insufficient prescription strategy — it ignores every factor related to intensity.
- 训练时长很重要：超过 10 周才能带来更大的表现提升。Training duration matters: longer than 10 weeks produces larger performance improvements.
- 组织形态学上的短期改变，并不意味着对膝关节韧带具有持久的保护效应。A short-term change in tissue morphology does not mean a lasting prophylactic effect on a knee ligament.
- 训练课必须在有技术反馈的监督下进行，以强调良好的膝关节力线——这是降低 ACL 风险的关键要素。Sessions must be supervised with technique feedback so sound knee alignment is emphasised — the key element in ACL risk reduction.
采用率的不均与生理毫无关系：在精英足球中，男子一线队有 40% 被安排增强式训练，女子队仅 20%；而在女子橄榄球中，95% 的教练会实施该训练。这种差异反映的是训练环境与资源投入，而非性别特异的需求。 Adoption is uneven in ways that have nothing to do with physiology: in elite soccer, 40% of men's first teams versus 20% of women's are prescribed plyometrics — while in women's rugby, 95% of coaches implement it. The variation reflects training environments and resourcing, not sex-specific need.
耐力训练：最具可操作性的一条Endurance training: the most actionable finding
代谢测试显示，女性运动员乳酸阈与临界功率 / MLSS 所对应的 %V̇O₂max 与 %HRmax，均高于男性运动员。 Metabolic testing shows that the %V̇O₂max and %HRmax at which lactate threshold and critical power / MLSS occur are higher in female athletes than male athletes.
必须通过测试为每一位运动员确立个体训练阈值。以实测的 LT 与 CP/MLSS 为界的强度区间（domain），优于固定百分比法（%HR、%V̇O₂max）；且这些阈值在女性耐力运动员身上可能出现在更高的心率处。这对基于心率的训练处方具有直接影响。 Individual training thresholds must be established by testing for every athlete. Intensity domains — bounded by measured LT and CP/MLSS — are better than a fixed percentage approach (%HR, %V̇O₂max), and those thresholds may occur at higher heart rates for female endurance athletes. This has direct implications for heart-rate-based prescription.
- 从需求分析开始：活动性质（持续型、间歇型）、强度、时长、距离、work:rest 比、肌骨与神经肌肉负担，以及目标、竞技水平与训练年限。Begin with a needs analysis: activity nature (continuous, intermittent), intensity, duration, distances, work:rest ratios, musculoskeletal and neuromuscular strain, plus goal, competition level, and training age.
- 铁缺乏在女性运动员中更为普遍，耐力项目尤甚。应了解其症状——倦怠、表现下降、疲劳、情绪低落——并转介医师与营养师。Iron deficiency is more prevalent in female athletes, particularly in endurance events. Know the symptoms — lethargy, reduced performance, fatigue, low mood — and refer to a physician and dietitian.
- 女性耐力运动员尽管相对 V̇O₂max 更低，却更抗疲劳，且脂肪氧化更多——这在超长距离耐力项目中可能构成优势。Female endurance athletes are more fatigue-resistant despite lower relative V̇O₂max, and oxidise more fat — a possible advantage in ultra-endurance events.
- 心率变异性存在性别差异，女性心脏活动更偏迷走 / 副交感主导。在 HRV 指导恢复用于女性运动员成为定论之前，仍需更多研究。Heart rate variability differs by sex, with female cardiac activity more vagal / parasympathetic-dominant. More research is needed before HRV-guided recovery is settled for female athletes.
第二部分带来的实践改变What Part II changes in practice
- 依据对运动员本人与项目的需求分析制定计划——而非依据该项目男子版本的研究。Programme from a needs analysis of the athlete and the sport — not from research on the male version of that sport.
- 对力量与爆发力设定与男性运动员相同的预期。若项目要求上肢力量，则有意识地在该处增加训练量。Set the same strength and power expectations you would for male athletes. Where the sport demands upper-body strength, add volume there deliberately.
- 训练强度保持在 60% 1RM 以上，并在赛季中持续进阶——「季前提升、之后原地踏步」是有据可查的失败模式，而非必然结局。Train above 60% 1RM and keep progressing in-season — preseason gains held flat is a documented failure mode, not an inevitability.
- 追踪月经周期，但不要按其周期化训练。超过 65% 的运动员会因症状影响准备度、睡眠与恢复——这才是需要监控并调整的对象。Track the menstrual cycle; do not periodise to it. Symptoms affect readiness, sleep, and recovery in over 65% of athletes — that is what you monitor and adjust for.
- 别再数触地次数。按强度开具增强式训练处方，持续超过 10 周，并在监督下关注膝关节力线。Stop counting foot contacts. Prescribe plyometrics by intensity, run them beyond 10 weeks, and supervise them for knee alignment.
- 逐人测定乳酸阈与临界功率——女性的阈值位于更高的 %HRmax，沿用他处的心率区间会导致强度不足。Test lactate threshold and critical power individually — female thresholds sit at higher %HRmax, so inherited HR zones will under-prescribe.
- 当文献中出现「性别差异」时，先追问训练年限、暴露量与资源投入是否已经匹配。在精英样本中，这类差异大多缩小到微不足道。Where a "sex difference" appears in the literature, ask first whether training age, exposure, and resourcing were matched. In elite cohorts most shrink to marginal.