Chapter 2009 Complete winter training plan! If Su Shen didn’t nod, that’s not scientific enough
Zhang Peimeng during winter training.
"Integrate your glutes with the floor."
Hu Kai said before winter training: "Because the gluteus maximus in the buttocks is one of the most powerful muscles in the human body. During walking, running and other sports, when the gluteus maximus contracts, it will drive the muscles on the back and outside of the thigh to work together.
, so that the legs can push back and down forcefully. This kicking action is not a simple straight line force, but through the linkage of multiple joints such as hip joints, knee joints and ankle joints, forming an arc-like movement trajectory.
This enables arc-shaped ground scraping.”
After Hu Kai made a few moves, he continued: "Take Su Shen's 100-meter run as an example. Look at him. When his feet touch the ground, his gluteus maximus muscles will relax moderately to cushion the impact. As the body's center of gravity moves forward, his glutes will
The large muscles gradually contract, pushing the legs backward and downward, causing the feet to produce a backward and upward arc-shaped scraping motion when they leave the ground, providing forward power and support for the body."
"This is the relationship between muscle strength and ground grabbing."
"Secondly, the coordinated movement of the joints of the hips and lower limbs is crucial to the arc-shaped squatting. As an important joint connecting the trunk and lower limbs, the hip joint can achieve flexion, extension, abduction, adduction, and rotation under the action of the gluteus maximus muscle.
A variety of sports. During the support phase of walking or running, the extension of the hip joint is combined with the external rotation action, so that the leg can generate an outward force component when pushing on the ground, which cooperates with the action of the knee joint and ankle joint.
Forming an arc-shaped trajectory."
"Look at Su Shen's step." Hu Kai pointed at the tablet and said, "The flexion and extension of his knee joints in this step also plays a key role in the arc-shaped squatting. When the legs touch the ground, the knee joints will
Bend slightly to cushion the impact. As the gluteus maximus contracts, the knee joint gradually extends to transfer the weight of the body forward. At the same time, in conjunction with the movement of the hip joint and ankle joint, the foot can scrape the ground along an arc trajectory.
Provide motivation for the next step.”
"This is the relationship between joint movement and ground grabbing."
"Secondly, the gluteal muscles play an important role in maintaining the balance and stability of the body during exercise. During the single-leg support phase, the contraction of the gluteus maximus can stabilize the hip joint, prevent excessive tilt and shaking of the pelvis, and provide a better arc for the legs.
The shape of the ground provides a stable base of support.”
"At the same time, the gluteus maximus also cooperates with core muscles such as the waist and abdomen to jointly adjust the body's center of gravity and posture. When the body's center of gravity shifts, the gluteus maximus will adjust the strength and direction of contraction, and coordinate with other muscles
The synergistic effect keeps the body balanced and ensures the smooth completion of the arc-shaped ground-grabbing action."
"It's balance and stability and groundbreaking."
"During exercise, the body's energy is transmitted between various joints and parts through the contraction and relaxation of muscles. As an important power source for lower limb movements, the contraction of the hips can convert the elastic potential energy stored in the body into kinetic energy, and through
The arc-shaped ground-grabbing movement of the legs is effectively transmitted to the ground, thus propelling the body forward."
“For example, during the take-off phase of running, the rapid contraction of the hip muscles transfers energy to the legs, causing the feet to scrape the ground in an arc trajectory, using the reaction force of the ground to push the body forward and upward, achieving efficient energy conversion and movement.
Push forward.”
"This is the effect of energy transfer and groundbreaking."
"These are all areas you need to improve on."
Hu Kai pointed to the video analysis on the tablet and said to Zhang Peimeng: "So far, your gluteus maximus muscles have been in good shape after training for so many years. I think you can start to connect this part. Let your glutes get to the ground.
Become stronger.”
"Truly master the power of the Soviet-style arc-shaped ground grabbing."
Zhang Pei looked at it fiercely, and then said after a while: "Did you think of this yourself, or did you ask Su Shen, Brother Kai?"
"Why, is there any difference?" Hu Kai said blankly.
"There is a difference." Zhang Peimeng told the truth.
"If it was your own idea, Brother Kai, there might be a lot of deviations. I suggest you give this plan to Su Shen for another look."
"If he makes a plan for me, then there's nothing wrong with it, we can just start right away."
Hu Kai:……
What, I'm sorry, are you looking down on me?
But when I think of Su Shen's prestige on Ersha Island.
position in the hearts of all Asian athletes.
Including the current domestic track and field sprint events can reach this level.
Even if I am able to master such a rich knowledge system now, it far exceeds that of my coach when I was an athlete.
Isn’t this all…
Is it thanks to him?
"Don't worry, I've already seen it." Hu Kai's reply made Zhang Peimeng feel relieved. After reaching this height, the athlete didn't want to take any detours.
Because the golden peak period is very short.
No one wants to waste.
In the past, it was because there was no other way.
Now there is a way.
Who can ignore it?
Who would joke about their career prospects?
Anyway, even Zhang Peimeng has now decided that——
No matter how good your plans and plans are.
Then it needs to be reviewed by Su Shen.
Otherwise, I just feel uneasy.
Just feel it.
Not scientific enough.
Although……
Hu Kai has now officially been admitted to the Ph.D.
None of this can make Zhang Peimeng completely at ease.
"Then how do we change it?" Zhang Peimeng asked immediately after seeing that there was no problem with the general policy. At this level, he naturally wanted to go further.
Don't want to be stuck in one place.
In fact, if Asian athletes can break through 9.90 and reach the 9.80 club, they are already very strong.
but……
Who said Asia has two twin stars shining in front?
and.
Zhang Peimeng is still on Ersha Island.
The closest place to these two people.
Naturally, we cannot stop easily.
"The current plan is like this -"
Hu Kai took a step further, clicked on the tablet screen, and a file popped up with a plan and steps on it——
The first part is the training preparation stage.
Body assessment and adjustment: Use motion analysis instruments, such as three-dimensional motion capture systems, to evaluate body posture, joint mobility, and muscle strength, with special attention to the biomechanical parameters of the hip, knee, and ankle joints. Target the identified problems, such as the pelvis
Forward leaning, insufficient hip joint flexibility, etc., targeted corrective training may include specific yoga postures or Pilates movements.
This chapter is not over, please click the next page to continue reading! Neural activation: Use neuromuscular electrical stimulation equipment to perform low-frequency electrical stimulation on the gluteal muscle groups, gluteus maximus, gluteus medius, and gluteus minimus to activate muscle fibers and improve nerve function.
Muscle excitability to prepare for subsequent high-intensity training. At the same time, raise your legs in place for 5 minutes at a frequency of 120-150 times per minute, maintain standard movements, and activate the overall motor nerves of the lower limbs.
The second part is relatively specific strength training on technical points.
Deep glute bridge advanced training, 4 groups, 8-10 times each:
Use a height-adjustable glute bridge trainer, place your feet high, shoulders and head low, and your body in an anti-arch position. During the glute bridge process, add variations in single-leg lifts, i.e., each glute bridge
When lifting, alternately lift one leg and hold it at the highest point for 3-5 seconds to continue contracting the gluteus maximus and feel the force exerted by the deep fibers of the muscle.
During the training process, use electromyography equipment to monitor the muscle electrical activity of the gluteus maximus to ensure that the muscle activation reaches the optimal state. At the same time, in conjunction with breathing, inhale when lowering and exhale when raising.
Single-leg squat balance training, 4 groups of left and right legs, 6-8 times each:
Performing a single-leg squat on an unstable surface requires slow and controlled movements. During the squat process, keep the center of gravity of the body stable above the supporting leg, and the knees and toes are in the same direction.
At the same time, hold a dumbbell. The weight is selected according to the athlete's ability, generally 10%-15% of the body weight. The arms hang naturally to keep the dumbbell stable during the squat and increase the difficulty of training. During training, the pressure distribution on the soles of the feet can be monitored through a pressure sensor.
, to adjust the balance.
Hip abduction resistance training, 4 groups, 10-12 times each:
Use professional hip abduction training equipment and set appropriate resistance so that the direction of resistance is opposite to the direction of hip abduction. During training, lie on the side of the body, straighten the lower leg to the ground, straighten the upper leg and slowly abduct it, and feel the buttocks
Contraction of medius and gluteus minimus.
During training, use ultrasound imaging technology to observe the contraction of the gluteus medius and minimus to ensure that the muscles contract in the correct manner and avoid compensatory movements.
The third part, arc-shaped ground scratching simulation and intensive training.
High-speed camera-assisted arc-grabbing movement analysis and training 5 groups:
A high-speed camera is set up at the training venue, with a frame rate of no less than 200 frames/second, to record athletes performing simulated ground-grabbing movements on a specially designed arc track. Pressure sensors and friction sensors are set up on the surface of the track to analyze the contact between the feet and the ground.
mechanical parameters.
Actions are adjusted based on high-speed camera and sensor data feedback. Each training session includes three stages: start, acceleration and stable grounding. It focuses on the explosive power and sustained force exertion of the hip muscles at different stages. During the training process, the grounding angle and grounding angle are adjusted based on the data.
Fix multiple elastic ropes on the athlete's waist and legs from different directions, front, back, inside, and outside, to simulate a complex sports environment. Athletes need to overcome the elastic forces in different directions when performing ground-grabbing movements within a prescribed arc area.
The rope resistance allows the hip muscles to complete precise arc-shaped ground-grabbing movements under multi-dimensional stress.
During training, a three-dimensional force plate is used to measure the direction and magnitude of the ground reaction force to adjust movements to ensure the efficiency of force transmission and the accuracy of the arc trajectory.
Part 4, recovery and regeneration training.
Cold therapy and compression recovery: After training, immediately enter the cold therapy cabin for full-body cold therapy, with the temperature controlled at 10-15°C, lasting 3-5 minutes to reduce muscle inflammation and soreness during this training. Then use compressed air to pressurize
The equipment pressurizes the lower limbs in sections to promote blood return and discharge of metabolic waste.
Nutritional supplements and muscle repair: Within 30 minutes after training, consume a recovery drink containing a high proportion of branched-chain amino acids, glutamine and an appropriate amount of protein. Also supplement with antioxidant-rich foods or supplements, such as blueberry extract
, Vitamins C and E, reduce free radical damage to muscles and accelerate muscle repair and growth.
…
"Well, it's good, it's very comprehensive, Brother Kai." After Zhang Peimeng finished reading, Hu Kai smiled and said, "Of course, Brother Kai, I didn't study for five or six years in vain."
"I'm a Ph.D. student, I'm not just dawdling around."
This project is also the first time that Hukai has helped international first-line athletes develop winter training plans.
In the past, it was Randy Su who did it.
They are just executors.
But there has to be a first time for everything.
You can't live your whole life without practicing.
Otherwise, I will never be able to go out independently.
As a retired athlete with the most complete studies, Hu Kai has now also obtained a doctorate. This is consistent with his original academic qualifications on the timeline, but now the things in his stomach are more advanced and genuine.
But while Hu Kai was fiddling with it.
Zhang Pei's fierce words almost made his face turn brown.
"Brother Kai, the plan is good."
"but……"
"Have you shown it to Su Shen?"
Hu Kai:……
"Here! Here it is!"
"Just give it. Brother Kai, why are you speaking so hard? It's like your teeth are leaking."
"Do you have a toothache?"
"As the saying goes, toothache is not a disease. Pain can kill people. If it is a toothache, you should go to the dentist quickly. From my side..."