After entering the senior team, the training resources are actually better, and there are more training projects and training courses.
There are also different types of coaches.
But because of the reform of the system and the stimulation of performance, Ningde Bao now often trains alone with Su Shen and another female athlete Chen Juan. Chen Juan is from Hunan Province and was recruited when Ningde Bao was working in Hunan Province.
Came here to report in a few days.
This female athlete is unfamiliar with the place and is very shy, so she doesn't like to talk too much.
But this is not a problem for Su Shen.
Su Shen had trained with her for a long time and knew her preferences very well. In order to liven up the training atmosphere, Su Shen quickly got along with her. This made Ning Debao also secretly say in his heart, this kid is quite good.
He can inspire the atmosphere, unlike many athletes who are not good at words.
In addition to attending many professional courses to learn professional knowledge, Ningdebao set up training subjects for him alone.
Compared with the simple routines in "New Barracks", they are obviously much more complex and sophisticated.
for example.
After warming up, run 30 to 50 meters while holding your breath, 3 to 4 groups each time.
Listen to the signal and quickly swing your arms for 10 seconds, ranging from 20 seconds, 3 to 5 groups each time.
Listen to the signal and "run at both ends". 3 to 5 groups.
Listen to the signal and start quickly. 3~5 groups.
Listen to the signal and turn quickly. 3~5 groups.
Run 30 to 50 meters in short steps at a fast frequency, 3 to 5 groups each time.
Listen to the signal and prepare to squat, 3 to 6 groups.
Accelerate running, 30~60 meters, 3~5 groups.
…
There are also rhythm running, trot running, stride running, distance running, chasing running, uphill chasing, downhill chasing, repeated running and so on.
After getting familiar with it for a while, you will also add details such as running with weight, starting with weight and so on.
In addition to endurance training, strength training should be done several times a week.
Well, there are gyms, but they are basically soy sauce. The main strength training is still focused on special events. For example, arm swing training with hand-held weights, resistance running with elastic bands, high leg swing training with elastic bands, and high weight sandbags.
Lift your legs, and then perform frog jumps and split-leg jumps...including pull-ups, sit-ups, and push-ups. These are still extremely old-fashioned training methods, and they are not much different from the last century.
Entering the gym means practicing squats, snatches, half squats, or lunges.
But they are not the main project.
The main training is to strengthen the lower body. The training of the upper body is basically fragmented, and no one cares about the strength training of the upper body. The strength training of the upper body mainly focuses on arm swings and the like. This is why the body of our country's sprinters looks like
The reason why they are so much weaker than European and American sprinters.
It has been proven in the future that yellow people have the highest testosterone. In a sense, we are actually the most suitable race for strength and muscles. But now all this is under the shadow of "ethnology" and
Without the support of scientific evidence, it seems to be simply..."nonsense". In addition, since the Song Dynasty, we have become more and more sophisticated in our diet. It seems that the carbohydrate intake is large, but the proportion of protein injection has declined. This
This is a big disadvantage for physical development.
Otherwise, the rumor that "you can't exceed three eggs a day" wouldn't be so popular now.
These exercises can of course also increase speed and strength.
Even if you don’t train much, the improvement is still obvious. According to this training, if you have a little talent, it will not be a problem to break 11 seconds and enter the 10-second mark. But for first-class or top athletes, then improve
The intensity was not enough and the golden period was delayed.
But the things inside are intricate and need to be modified bit by bit, and you can't make it big in one go.
You can change something that has been used for decades.
We can only do it in a rhythmic manner, find the right time, and then perform "major surgery".
There was a lot of training and a lot of courses, and even Su Shen wondered if it would be too much, because he later learned that the idea of training hard is really not good enough for sprint events. The key is that our country is now There is a lack of championship-level athletes. Unlike weightlifting and the like, you can also use your own experience to teach. This area in China is basically a blank period. Let alone competing with Europe and the United States now, before 2015, you can search for the target slogans of sprinting in my country. You will know that it is called - anti-Japanese.
A showdown between Europe and the United States? Just think about it at this time, and you can’t even shout slogans.
Perhaps each coach will also pass on his own special training methods and experience to his disciples, but these levels are still not enough. Su Shen, who has been exposed to more scientific training models, knows that such training will appear "backward" after 11 seconds of opening.
But it’s still OK to use it now, and he didn’t say anything. Besides, when I first came here, I still had to establish a “hard-working” image.
and.
Now he wants to guide Ningdebao, who graduated from university, step by step to carry out an ideological reform storm.
No, during the break between training, the pair of masters and apprentices were immersed in discussing a relatively new training system that Su Shen was planning to launch with the help of Ning Debao. It was also a study on training methods specifically for sprinting.
That is the more famous "6-second rule" in later generations.
The "6-second rule" has been around for a long time, and Su Shen also translated it to Ning Debao. This is a set of functional formulas created by the American physiologist A. Higgin in 1936 - the relationship between the instantaneous speed of the human body and the time of movement.
Vi=Vm(1-ekt).
This is the above formula, which was proposed in 1935. Although it took a long time to promote it in Europe and the United States, Europe and the United States have long been used to it. But in China, they don’t even know this concept. Su Shen still
Remember, this was only proposed and explained in a large space in the Sports Science Journal in 2014. Su Shen only practiced with foreign teachers for the first time in 2013, and only went to train abroad in 2010. You should know how good the domestic level is
behind.
Since no one has studied such a good thing now, Su Shen needs to use Ning Debao's hand to quickly introduce this scientific exercise method and exercise formula. Research articles were written by Su Shen with ease.
Secretly guiding Ningde Bao without any effort.
The core of the discussion between the two people now is-whether there is really a problem with the highest speed training core method in China.
Yes.
It was so hardcore from the beginning.
The 2014 "Sports Training Science" clearly pointed out that our country is still conducting a large number of "30-meter concentrated training". But "30" meters, in fact, has not yet been trained to the maximum speed range of an athlete. Because according to Vi=
Vm (1-ekt) formula, if you want to reach the maximum speed, the time you need is 6 seconds or more. Elite athletes basically do not have the concept of less than 6 seconds, and "30-meter concentrated training" simply does not exist
It doesn’t take 6 seconds. So this is why our athletes, for a long time, were okay in the front, but started to fall behind in the middle, and couldn’t even make it to the sprint area in the back.
Su Shen combined this result with SCI's description of A. Xijin's functional formula on the relationship between the human body's instantaneous speed and movement time and showed it to Ningdebao. Ningdebao definitely didn't believe it at first, after all, this "30-meter concentrated training"
After using it in China for so many years, she even learned this knowledge before. Now she was suddenly told that in fact, this training experience had lagged behind a long time ago. People even developed the function formula in this area in 1936... She
It's a bit emotionally unacceptable.
But with a lot of evidence and Su Shen's guidance, she slowly accepted this fact and began to study a lot of the scattered information that Su Shen translated.
…
"So what you're saying is that the 6-second range is actually the lower limit of the maximum speed area that a trained athlete can reach? It was difficult to reach it before, right?" Ningdebao looked at the scattered manuscript of his experience and finished it.
A group of Su Shen Tao trained.
"It's not what I mean, Coach Ning, but scientific formulas have long proven this. Our training is based on experience without scientific formulas. Without scientific support, there is no way to demonstrate improvement and mass production." Su Shen said.
After saying the words, Ningdebao fell into deep thought, and the dense words and formulas told her that this was the right thing to do.
"I need to conduct some research. I will first look at the students in our sports school. If there is no problem, I will go to the schools in the surrounding cities to check." Ningdebao suddenly looked at Su Shen again and smiled bitterly: "I haven't written for a long time.
I didn’t expect that after I accepted you, the first thing I would do would be to write my thesis. Should I teach you or you teach me?”
Su Shen must be unambiguous about this kind of thing, so he opened his mouth and said: "Of course it is Coach Ning who teaches me. I only have scientific knowledge, and I am just a porter of big science."
"Porter?" Ningdebao was really amused. He didn't expect that this Su Shen was quite good at "choosing words and making sentences" at such a young age.
"You mean science teaches me, I teach you, and you teach me science, is that what you mean?" After Ningdebao finished speaking, Su Shen nodded subconsciously, and soon realized something was wrong. Before he could shake his head, Ningdebao almost gave
Su Shen hit the head with an iron fist: "Then why don't you teach me how to go around? You brat, train hard and finish today's training course. If you can't stabilize for 11.18 seconds before the Pearl River Delta Invitational Tournament,
Just don’t go with me."
Hey, ginger is still spicy.
After saying that, Ningdebao took Su Shen's information and didn't know what he was doing.
It may be that the soul of scientific research among college students was ignited by himself.
Su Shen felt a little "narcissistic".
But he actually wanted to say that there are still people who are a little different from this law, that is...
Well, yes, that's him, Usain Bolt.
It usually takes 6 to 7 seconds to reach the maximum value, but Bolt has experienced super explosions in the later stages at his peak.
But this is a special case. Bolt himself is rare, so the universality of this data is still very high. After all, it is not Bolt per capita. Thinking of this, Su Shen feels that he has a long way to go. If he wants to participate in the Olympic Games in 2008, then
We are about to face the terrifying "Lightning".
Thinking of this, Su Shen's head hurt.
But what I have to consider now is to break 11 seconds first, and then chase the Olympic A standard.
Otherwise, everything is empty talk.
Su Shen shook his head, sighed, and continued the boring training.