There are many Mondays: Intensity: Heavy exercise: Medium
Lesson tasks: Develop speed and improve fast running ability
Lesson content: 1. Jogging + flexibility exercises: 35min
2. Special running exercises:
3 Fast high-leg running on the spot: 10 seconds ="true" />
5 Standing triple jump: 10 times
6 throw medicine ball 15 times "true" />Lesson tasks: Develop strength exercises and improve leg strength quality
Lesson content: 1 Jogging + flexibility exercises: 35min
2 Catch, clean and jerk:
3 Squat with weight: step style, such as 60kgX12 times for men, 70kgX10 times , 75kgX8 times, 80kgX6 times, 85kgX4 times, 90kgX (2~3) times, 95kgX (1~2 times) Group br _extended="true" />5 Shot Put: 10~15 times
Wednesday: Intensity: Small Exercise: Large
Lesson tasks: Develop speed endurance and improve non-lactic acid system function
Lesson content: 1 Jogging + flexibility exercises: 35min
Special practice for 2 runs:
3 Curve runs: 40MX ( 6~8) times
4 wave running: 400MX3 laps
Thursday: Intensity: Large Exercise: Small
Lesson tasks: Develop speed exercises and improve fast running ability
Lesson content: 1. Jogging + flexibility exercises: 35min
2. Special running exercises:
3. High leg walking: 100MX2
4 Back pedaling: 100X2
5 Step wheel running: 100X2
6 Acceleration while moving: 40MX4 60MX3
7 Sandpit Abdominal Jumps: 25 times />Lesson task: Develop special skillsQuality, improve the level of special technical quality
Lesson content: 1. Jogging + flexibility training: 35min
2. Special running training :
3 negative 30% barbell lunges: 30MX4 groups
4 negative rubber band iliopsoas exercises (on supine mat): 30 times X3 groups
5 negative rubber band biceps femoris quick fold (on prone mat): 30 times each for left and right X3 groups
6 shot put push:
< br _extended="true" />Saturday: Intensity: Small Volume of exercise: Heavy
Class tasks: Develop general endurance and improve cardiopulmonary function
Class content: 1 Cross-country Running: 5000M
2 Stretching exercises: 30min
3 Standing triple jump; 10 times
4 Back muscles: 20X2 groups
5 Upright single-foot ankle flexion and extension: try your best, with a large range, two groups
Must relax and stretch for 15 to 20 minutes at the end of each training Practice
Sunday rest
The training plans are different every month, week and day, and should be based on different training periods. Arrange and adjust for different purposes and different objects.
Physical training implementation method
1. Preparatory activities
1. Full body preparation activities: jog around the playground for 1 lap, time controlled within 5-10 minutes. If the ambient temperature is low, you can run a few more laps and extend the time.
2. Local preparatory activities: The time is generally controlled at about 5 minutes, mainly including head movements, chest expansion movements, waist movements, hip movements, stretching exercises, and leg presses.Movement, joint movement.
Two and three physical training programs
Each team will conduct one of the following three physical training programs every week, taking turns.
(1) 3000-meter run
(2) Push-ups, sit-ups, one-leg squats
1. Actions Essentials: (1) Push-ups: Hands facing each other, arms straight and supported on the ground, with arms shoulder-width apart. The head, trunk, lower limbs and the longitudinal axis of the body are in a straight line. When the body is downward, the chest is 1-2 cm away from the ground. The arms are abducted to form 90 degrees with the trunk, and then propped up until the arms are straight. (2) Sit-ups: Lie on your back with your legs straight or bent, with your hands behind your head; exert force explosively, and draw your abdomen into a sitting position; it can assist in fixing the ankle joint during training to increase load intensity and quickly obtain training effects. (3) Single-leg squat standing: Take the left leg as an example, shift the center of gravity to the left leg, and lift the right leg up to approximately a right angle to the trunk. Bend your left leg and squat until the angle between your upper and lower legs is less than 90 degrees, then extend your left leg to stand on one leg, and repeat this process.
2. Training methods: (1) Push-ups: Each practice time is about 10 minutes, do 3 groups, and on the premise of maintaining standard movements, do 20 times in each group, with an interval of 60-90 seconds. (2) Sit-ups: Each exercise lasts about 10 minutes, and is done in 3 groups. On the premise of maintaining standard movements, do 20 times in each group, with an interval of 60-90 seconds. (3) Single-leg squat standing: Each practice lasts about 10 minutes, and is done in 3 groups. On the premise of maintaining standard movements, do 8 times in each group (4 times for the left and right legs), and the interval time is 60-90 Second.
3. Precautions: (1) Push-ups: The essentials of the action are correct. When bending the arms to support, try to sink as far as possible to fully lengthen the chest muscles; when pushing up, lift the chest, tighten the abdomen, and tighten the waist. Do not raise your hips, sink your abdomen, slump your waist, or shrug your shoulders. (2) Sit-ups: When sitting up, the angle between the upper body and the legs should be less than 90 degrees. (3) Single-leg squat standing: Use active rest methods between groups, such as jogging, shaking, tapping leg muscles, etc.
(3) Pull-ups, arm supports, roll-ups
1. Action essentials: (1) Pull-ups: Hold the horizontal bar with both hands behind your back, with a wide grip Shoulder-width or wider than shoulder-width, focus on the strength of the latissimus dorsi, hang the pull-up with straight arms until the whole lower jaw exceeds the horizontal line along the upper edge of the bar, and then lower the body until both hands are straight for one time, and complete continuously in this way. (2) Arm support: Exercise with parallel bars. The distance between the two bars is wider than the shoulder. Hold the bar with both hands in a straight arm support. When the arms are bent and lowered to the lowest position, the head is extended forward and the arms are abducted.To fully lengthen the pectoralis major muscle, mainly use the contraction force of the pectoralis major muscle to raise the body until both arms are straight, and practice this repeatedly. (3) Roll up: Hold the straight arms and hang with explosive force, lower your head and hold your chest, pull-ups, tighten your abdomen and raise your legs, fall backward, legs close to the bar, extend backward and upward over the bar, raise your head, chest and straight arms into a straight brace . When lowering, hold your chest and abdomen, move your center of gravity forward, and slowly lower to a straight arm hanging.
2. Training methods: (1) Pull-ups: Each practice time is about 10 minutes, do 3 groups, and on the premise of maintaining standard movements, do 8 times in each group, with intervals The time is 60-90 seconds. (2) Arm support: Each exercise lasts about 10 minutes. Do 3 groups. On the premise of maintaining standard movements, do 8 times in each group with an interval of 60-90 seconds. (3) Roll-up: Each exercise lasts about 10 minutes, and is done in 3 groups. On the premise of maintaining standard movements, do 3 times in each group, with an interval of 60-90 seconds.
3. Notes: (1) Pull-ups: The body must not oscillate during the pull-up process. The entire movement should rise quickly and fall slowly. When holding the bar with both hands, your lower back and legs should be relaxed, and when doing pull-ups, you should focus on the latissimus dorsi muscles. (2) Arm support: Pay attention to controlling the speed of the movement and do not rely on the vibration of the body to complete the movement. (3) Roll up: When pulling up the bar, it is not advisable to raise your head and fall back too early to avoid difficulty in tightening the abdomen and raising the legs; when the upper body falls backward, continue the pull-up; prepare the neck and shoulders for activities; double protection to prevent the hands from falling off .
3. Cleaning up activities
(1) Whole body cleaning activities
After running 3000 meters or 5000 meters, you cannot stop immediately , you must then jog for 2-3 minutes, adjust your breathing, then transition to walking, and finally stop to perform local relaxation activities.
(2) Local relaxation activities
Local relaxation activities are to relax the stiff muscles (skeletal muscles) and ligaments involved in strenuous exercise through massage and other techniques. process. Massage relaxation is the main means of local conditioning activities. It is also one of the key links to prevent muscle and ligament degeneration, improve muscle quality, and achieve training effects.
1. Basic massage techniques: mainly friction, kneading, kneading, kneading, tapping or slamming, (active and passive) shaking, light stepping and pulling (such as kicking, continuous front Leg press, continuous forward bend, etc.) and acupressure.
2. Basic application principles: When using massage techniques to relax muscles, you should pay attention to the following aspects.
(1) Basic requirements for techniques: Appropriate weight, soft and consistent, making the person being relaxed feel comfortable. The massage time is generally 10 minutes, and can be up to 20 minutes in special circumstances.
(2) The basic technique application sequence: first use friction, kneading, kneading techniques or foot-stepping (such as after running with a sandbag, on the basis of kneading, use foot-stepping, (to relax the deep muscles of the waist); then use shaking and pulling techniques, or mix kneading and shaking; and finally, often use tapping techniques to end the massage and relaxation activities.
(3) The massage direction should be from the distal end of the limbs to the body, and should be consistent with the return direction of blood and lymph fluid. When massaging the lower limbs, relax the triceps muscles of the calves first, and then relax the thigh muscles. Direction of manipulation: on the medial and posterior sides, since venous blood flows back into the heart from bottom to top, the manipulation should be performed from bottom to top; on the anterior and lateral sides, it should be from top to bottom.
(4) When performing a relaxing massage, have the person being massaged sit, lie prone, or lie on his back in a comfortable and relaxing position, and keep the muscles being massaged as relaxed as possible. Generally speaking, for small muscle groups and large muscle groups that are easy to shake and knead by yourself, you can first perform self-massage to relax; on this basis, partners can then massage each other