The physical training of amateur athletes mainly includes strength training and speed training. The combination of recovery and nutrition for adolescents in the developmental period is the basic knowledge that an amateur coach should have. According to the age of the athlete, the coach should make timely adjustments so that the athlete can perform at the optimal level. Participate in good condition.
1. About strength training:
(1) Strength is a very important quality for athletes.
1. Strength quality is the basis of an athlete's overall physical quality such as speed (F=mA), jumping, agility, endurance, and flexibility.
2. Strength quality is a necessary condition for learning and mastering technology, and sometimes it is also the key to improving technology (it can be combined with gymnastics, skills, weightlifting, shooting, swimming, etc.).
3. For athletes who have a better grasp of their special skills, the growth of strength is a "good medicine" to improve their sports technical level and special performance (such as jumping, throwing, throwing, judo, and weightlifting in track and field, especially for jumping, throwing, and weightlifting) .
4. Reasonable arrangements for strength training. It can achieve good results in preventing and treating sports injuries, especially in the foundation stage of young athletes.
(2) Several main factors that determine the strength of athletes:
1. The size of the physiological cross-section of the muscle.
2. The central nervous system of athletes is affected by the degree of excitement and strength.
3. The quality of muscle coordination of various parts of the athlete's body, and the degree of cooperation between active muscle groups, synergistic muscle groups and antagonistic muscle groups (such as the coordination of waist, back muscles, flexor and extension muscle groups, etc., and the consistency of force, etc.) .
4. It is related to the appropriate initial length of the muscles (such as vertical jump, squatting of athletes before jumping, stretching the rubber band before playing slingshot, etc.).
5. It is related to the number of red muscle and white muscle. (It is generally believed that white muscles are suitable for fast and powerful contractions, while red muscles contract more slowly. Athletes with more white muscles are suitable for explosive events; athletes with more red muscles are suitable for endurance events).
6. The factors that determine the strength here are also related to body shape, gender, age, nutrition, speed, season, etc., so I will not elaborate here one by one.
(3) Several points that should be paid attention to when conducting strength training:
1. When engaging in strength training, we should pay attention to step-by-step: from light to heavy; from less to more: from the accumulation of quantity to the improvement of degree (referring to each class; one stage, the whole year; many years) and pay attention to preparation activities (such as track and field) Team XX) attaches great importance to relaxation and organization activities (especially relaxation of the waist, such as the relaxation methods that my team members have insisted on for many years).
2. When engaging in strength training, we must pay attention to the system and all means must be reasonably arranged
A must persist for many years and persevere; when it is far away from the competition period, the proportion of strength training is more important; when it is far away from the competition period, the proportion of strength training is smaller.
B. There are four main forms of strength training: dynamic; static; isodynamic; and concession. This year we will talk about the two commonly used ones, namely dynamic and static. These training methods should be reasonably combined according to the characteristics of this item. arrange.
C. Different training means and methods will have different effects on strength growth. Therefore, various means and methods must be reasonably arranged to achieve twice the result with half the effort. Training factors affecting strength gains. ① Weight-bearing size: The larger the weight, the better the strength growth effect. The number of lifts in each group is 1-3 times for weightlifting special events, and -5 times for other events. Medium weight: one set can be lifted 5-10 times. It can make muscles thicker, improve strength and speed, improve nervous system function, and improve endurance without obvious effects. Medium to small weight: one group can lift the weight 10-15 times. It can improve muscle strength, speed and endurance, but does not significantly increase muscle volume. Small weight-bearing: one group can lift a weight of 1520-30 times, or more than 30 times. This is a method to improve muscle endurance. It can increase the content of muscle capillaries and wire pull bodies, but does not significantly improve strength and speed. ②Number of training: Weightlifters should practice from six times to nine times to 11 times to 12 times to 13 times a week and continue to develop. It is better to practice non-weightlifting sports three times a week (training once every other day), at least not less than 2 times, or you can also focus on training at a certain time every day (select 2-3 times for a period of time to focus on cyclic arrangements). ③The speed of practice: if you practice at a slow speed, the effect will be good; if you practice at a fast speed, your strength will improve more slowly. The fastest way to increase strength is by alternating between medium, fast and fast. If you want to develop explosive power, you still need to complete the action as quickly as possible.
3. Strength training should be targeted and closely combined with special projects
A should target the key strength to improve performance (such as leg strength in weightlifting, track and field, waist and abdomen in badminton);
B should target the weak and bad;
C wantsTargeting the easily injured parts of this project (waist, knees, shoulders, ankles, wrists, etc.);
D should be closely combined with the special event; choose appropriate training methods, and some can even imitate some of the decomposed movements of the special event. (For example, if a weightlifter with poor leg strength wants to improve their clean and jerk performance, he or she must focus on training leg strength; a weightlifter who cannot lift the barbell must practice cleans to improve his clean and jerk performance. Weightlifters and wrestlers have different skills to improve their waist strength. Athletes cannot improve their upper arm push-up ability by using the same methods as weightlifters... But what needs to be emphasized here is that every project must pay attention to the training of back strength (even for chess players).
4. When engaging in strength training, you must pay attention to the quality of training and frequently conduct extreme training (which includes extreme repetitions and extreme intensity).
(4) Engaging in strength training is hard and very boring, but in order to quickly improve sports technical level and performance, and bring glory to the province and the country, it is very necessary to engage in strength training. At the same time, as long as we are willing to work hard, pay attention to methods, and persevere in strength training, we can quickly see results and taste the benefits.