Ersha Island.
"Not bad, it's now back to 85kg, and body fat has begun to return to less than 15%." Randy said to Su Shen's data: "This is a lot better than your physical condition over there last month, but currently
It seems that your leg strength has not yet returned to its peak."
"Yes." Su Shen nodded, and then said to Randy: "I feel that I am in good condition today and my nerve fatigue is not high. Let's take a test."
"Okay, you warm up, stimulate your nerves and body senses, and then we'll put on the weights."
After Su Shen completed the warm-up and neural adaptation to progressive weights, he stood in front of the barbell. Su Shen wrote quite clearly in this regard. The last time he came into contact with scientific training was really relatively late.
This leads to a lot of high-intensity training as he gets older. Even if he is willing to work hard, recovery and muscle damage repair will be slower than when he was young, and he will be more prone to nervous fatigue.
This caused his final leg strength, that is, the weight of the squat, to stay at 2.7 to 2.8 times. And the same data, just for Coleman, who is lighter than him, reached 3.2 to 3.3 times.
This is the biggest drawback of Su Shen not doing scientific training to lay the foundation before. Even if he can improve a lot of untapped leg strength as he gets older, compared to the limit that he should have been able to develop when his body was at its peak.
It's still quite a bit lower.
Therefore, this is also Su Shen’s goal, which is basically based on Coleman’s standard. Of course, the heavier you are, the more difficult it is for you to bear the weight. Therefore, Su Shen gave himself a standard line to guarantee this life.
To trigger more than three times the leg strength.
Moreover, at his current age, he has also begun to enter the prime time of his body's functions. If he develops it well at this time, he has a great chance of achieving it. Ralph Mann also made a comparative standard for this aspect in later generations.
Answer:
That is, for boys, it is about 2.5 times the squat, which is about 2.5 times the leg strength. For girls, it is about twice.
Note that this is only a good level of leg strength for high-level athletes and does not reach excellence. If you want to reach excellence, girls need about 2.5 times. This is also a key point of why European and American female athletes are so excellent in this aspect. We
Even the leg strength in China is far behind them.
If your skills are not up to par, no matter how high your skills and tactics are, they will be just a show.
If you are a boy, the leg strength line is close to three times, preferably more than three times.
Although sprinters' squats do not require squatting to as large a range as sports athletes, because they are more about improving running explosive power, it is still very, very difficult to achieve such a standard.
Coleman's level, based on his weight, is about 235 to 240 kilograms, and you have to remember that he is only over 70 kilograms.
Ralfmann's original words are that if you have the price of a Ferrari, but only have a Volkswagen-level engine, then your car still won't be able to push it.
Therefore, the leg strength of an expert athlete will be more than three times greater than Su Shen's in this lifetime.
That is, the weight he wants to squat now is about 255 kilograms.
In the previous life, Su Shen's figure was just over 200 kilograms. In the restarted timeline, he began to pay attention to various aspects of scientific physical training since he was a child, especially the training of muscles, bones and strength.
Therefore, before he changed his feet last season, this figure had actually reached 260kg. But at that time, his weight was heavier than now, close to 90kg, so he did not reach this optimal level.
Triple line.
But this time, I started to relax and polish my body again, striving to achieve lower body fat and retain more muscle mass. This is also one of the ways for natural fitness athletes to improve their muscle content.
If you are a regular gym goer and a master among them, you should know that there is actually a limit to how much weight everyone can gain. If you are overweight, it will put too much burden on your body and heart and lungs, and it does not mean that you want to eat
You can gain as much weight as you want, which is also a talent. This is especially true for athletes. You need to control your weight. After all, your specific performance must be considered.
Therefore, how to have more muscle content in the same weight range is something that an elite athlete and the coaching team of elite athletes should consider.
The same is 85 kg.
After Su Shen started training again this time, he asked himself to have greater muscle mass. This is also what many natural fitness experts in the future will do if they want to break through the limits of their own muscle mass.
After the body fat has increased, eat to a critical point, and then brush the body fat back to the range of 11 to 15, which is most suitable for muscle gain. At this time, the criterion for your success or failure is the amount of muscle you currently maintain at the same weight.
It's not more muscle than you could have at this weight before your last fat brushing.
This is a training mode for natural bodybuilders.
It's just that at this point in time, even professional athletes have just begun to come into contact with these theories, and they don't know how to maintain higher muscle content in a natural state.
Except for medication.
call.
Su Shen took a deep breath.
Stepped up to the squat rack.
He knew that every time he hit his body, he needed to make adequate mental preparations and physical preparations to push his limits and physical limits. At the moment when he went up to the bar, he thought silently for a few seconds. No one knew what he was thinking, except himself.
.
Then go up to the bar.
Use the muscles on your upper back to hold up the barbell, and sink your breath into your abdomen to expand your intra-abdominal pressure 360 degrees, so that the atmospheric pressure can form a strong rigid support for the spine.
Then take a tile breath.
Su Shen lifted the barbell and counted 123 silently. After adjusting his pace, he breathed again on the spot to recharge his body and maximize his rigidity.
After supporting at 3 points, find the position of the center of gravity and start squatting.
three.
two.
one.
rise!!!
The hips and knees work together, press the buttocks, and start to lift with the upper body.
"go!!!"
Randy, who was watching Su Shen from the side, couldn't help shouting English words in his mouth, wanting to give Su Shen spiritual support.
Huge pressure passed through the barbell plates and barbells, pressing on Su Shen's body. He knew what he should do at this time, and he had to prevent his body from collapsing.
Only then can you bring out your leg strength and explosiveness.
With a roar, Su Shen reached his sticky point. The so-called sticky point, if you can break through it, is a new life for your body, but if you can't break through, it will affect your body and even your mentality.
cause a certain degree of impact.
"It's just that close, Sue, stand up!"
Seeing that the trajectory was still rising, Randy was not necessarily shouting loudly beside him. Su Shen also because of this shout, his brain began to issue commands to his muscles to stand up forcefully.
stand up!!!
call--------
"Good job!!! Good job!!!" Randy saw Su Shen standing up next to him. Although his face was already congested, he still reached the limit.
After Su Shen put the barbell back on the rack.
Not only did he take off the belt that protected his core, but he also hammered his chest hard.
Triple the leg strength!!!
This is a limit that I did not reach in my previous life.
Finally finished in hand.
It finally became a reality in this life.
The moment I took off the barbell, I felt that the blood in my body was dissipating in my body again. Due to the severe sprain of my waist, I really couldn't reach this limit of leg strength in my previous life...
He finally broke through.
This made him feel excited.
"Very good, very good!" Randy clapped his hands and said, "In this way, at 85 kilograms, your muscle mass and leg strength this season have surpassed yours before."
"Now we have to see if you can maintain such leg strength after returning to your peak weight of about 90 kilograms." Randy looked at Su Shen who was obviously a little excited and smiled and said: "If you can do it, then
I think your physical limit breakthroughs during this winter training are all earned."
"Yeah." Su Shen became a lot more angry at this time, looked at Randy and said: "I will try not only to maintain three times by then, but also break through."
"Anyway, as long as we don't do squats as deep as weightlifters, I think it's very possible to maintain our squats."
"If you can really do it by that time, Su." Randy seemed to gradually understand at this time why Su Shen chose to do such a thing at this point in time. This was definitely not just for the purpose of exchange.
The creation of feet and rhythm.
During this process, he also pushed his body... to new limits again.
In the previous step, changing feet, re-creating the rhythm, reconstructing the technical system, and even re-stacking the sports pyramid, at any age, if you are determined, you have a probability of success. As long as you are not too old.
But this next step...
Excuse me.
If you don’t do it now while your body is still young, you may never be able to reach the maximum level that your body can withstand in the future.
Because the body's peak function is around the age of 28 or even 25, and even for many athletes, it goes even further.
This is why Su Shen chose to break through the limit of his body again at this time, because after breaking through the limit, if you just maintain it, the difficulty will be much smaller.
This is why if many people can squat a heavy weight when they are young, as long as they continue to exercise, you can find that their level will not drop after many years, and even the standard of strength level will be able to
It extends until the age of 40 or even 50.
But if you don’t do such things when your body is in the best condition, but wait until you are 30 years old to do it, you will find that you may not be able to reach your maximum weight and maximum leg strength.
Randy didn't understand until now.
How detailed and clear is this guy's personal planning and career segmentation tasks.
It's simply shockingly clear.
It was as if every step was planned in advance.
And every step is on point.
It is really too difficult to do this, even if Randy himself thought that he would never be able to do this if he helped him plan and plan carefully.
He still said that maybe Bolt is an alien with physical talent in sprinting.
The young man from the East in front of me is an alien with a talent for sprinting.
Randy felt this more and more clearly the longer he taught here.
"The rest is just to improve the technical points, and then gradually integrate these technologies in actual combat during the game. To what extent can it be used at that time, and whether it can make a breakthrough..." Randy said to himself at this time
They are all looking forward to the outdoor competition in the new season.
This is completely different from last year's World Championships in Daegu, when Su Chen announced that he was going to make such a major technical change. Randy's attitude was completely different.
And this is because Su Shen conquered them with results through his own efforts.
"Then what are you waiting for? Mr. Randy." Su Shen wiped the sweat on his forehead, felt his recovered body, looked at Randy and said:
"Then let's quickly start the next training course project."
This chapter is not finished yet, please click on the next page to continue reading the exciting content! "You know."
"I'm pressed for time now."
"There's no time to waste."
…
Time passed quickly.
The winter training test time is coming soon.
The night before the winter training test, a core secret meeting was held on Ersha Island.
Mainly Yu Weili and Yuan Guoqiang wanted to ask Randy's team about Su Shen's winter training progress and plan expectations.
Although they can't get involved in this aspect now.
Even Randy needed a long time to digest many of the things Su Shen said. It was too difficult for them to digest them in a short time.
So they also figured it out. While slowly pondering these new knowledge, new systems and new theories, they let Su Shen and Randy do it. They only needed to pay attention to the progress at all times and control the effect of the training.
.
The rest of this winter training was really left to them to do.
It is definitely not an easy thing for direct leaders these days to be able to "delegate power" like this.
Just like many TV series that are obviously exciting enough if they are filmed according to the original works, but they fall into the hands of many screenwriters, they just want to show off their ability to change, otherwise it seems that the change fee is too high.
Too shameful.
Then after some show-off operations, everyone was shown off.
Randy looked at the two men, and it was obvious that his attitude had changed dramatically from the previous frown and frown.
"I think Su's breakthrough was successful this time."
"You can adjust it to a higher level."
"I think there is more than a 90% chance that he can return to his original standards this season."
When Yu Weili and Yuan Guoqiang said this, they both looked happy, because they were afraid that Su Shen would not be able to return to his previous strength. This was already very good news for them. After all, the 100-meter race and
There are still some differences in short strides, and the risk of physical condition and technical changes will be greater.
More difficult to recover from.
"Not only that."
Randy said something later that made both of them a little stunned, and then it took a few seconds for their minds to react before they started to show an almost ecstatic expression.
"I think he can break through the odds of success this time."
"Guaranteed 40%."
"No."
"The guarantee is 50%."
And they all knew it. Before Su Shen made this decision, they had held such a meeting together, and several core leaders and core team members had made similar predictions...
The probability that Su Shen can recover this season is no more than 1%.
The probability of breaking through one's own limits this season is less than 1%, and may be 10 times lower than 1%.
If that's the case, you know why they heard what Randy said.
It will be like this.
The two middle-aged people, who are both elderly, can even be said to be middle-aged and elderly, were almost on the verge of winning the Yanyi Awards.
"Okay, okay." Yu Weili even rubbed his hands excitedly, not caring whether he was going to peel off the skin on his hands.
"It's a pity that his technical system has not been established yet, and he has not carried out actual technical connection and state adjustment. For a person who has made such a large-scale technical change, it will definitely not be easy for him to be in good condition during this winter training test.
come out."
"but……"
"Compared to the results that can be achieved in official competitions later."
"This is no longer a regret."
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This chapter has been completed!