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 system reform and the stimulation of performance, now Ningdebao often trains alone with Su Shen and another female athlete Chen Juan. Chen Juan is from Hunan Province. She was recruited while working with Ning Debao in Hunan Province. She has only come here to report in the past 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 Ningdebao also secretly say in his heart, this kid is quite able to stir up the atmosphere, unlike many athletes who are not good at words.
In addition to taking many professional courses to learn professional knowledge, Ningdebao set up training subjects for him alone.
Compared with the simple routines in "Recruit Camp", 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 or 20 seconds, 3 to 5 groups each time.
Listen to the signal and "run both ways." 3~5 groups.
Listen to the signal and start quickly. 3~5 groups.
Turn around quickly at the signal. 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 just soy sauce, and the main strength training is still focused on special events. For example, arm-swing weight-bearing training with heavy objects, such as elastic band resistance running, elastic band high-swing leg training, weight-bearing sandbag high leg raises, and then frog jumps, split-leg jumps... including pull-ups and sit-ups. Sit, push-ups included. These are still extremely old-fashioned training methods, not much different from the last century.
Entering the gym means practicing squats, snatches, half squats, or lunges.
But none of them are 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 and muscle training of the upper body. Upper body strength training mainly focuses on arm swings and the like. This is why our sprinters look 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, under the shadow of "ethnography" and without scientific basis, seems to be... "nonsense." In addition, since the Song Dynasty, we have eaten more and more refined foods. It seems that the carbohydrate intake is large, but the proportion of protein injection has declined. This is a big disadvantage for physical development.
Otherwise, the rumor that "you can't eat more than 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 bit of talent, it will not be a problem to break 11 seconds and enter the 10-second mark. But for first-class or top athletes, the improvement is not enough and the golden period is 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 was really...not good enough for sprint events. The key point is that our country currently lacks championship-level athletes. Unlike weightlifting and the like, we can also use our own experience to teach them. This area in China is basically a blank period. Now, let alone competing with Europe and the United States, before 2015, if you search for the target slogan of my country’s sprint, you will know that it was called-anti-Japanese.
European and American showdown? Just think about it at this time, 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 "behind" after 11 seconds of being turned on. But it's still OK to use 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 master and apprentice were immersed in discussing a relatively new training system that Su Shen was planning to launch with the help of Ning Debao. Or research 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 American physiologist A. Higgin in 1936 - the relationship between the human body's instantaneous speed and movement time.
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 able to play it smoothly. But in China, we don’t even know this concept. Su Shen still remembers that it was only in 2014 that someone specifically proposed and explained it in a large space in the Journal of Sports Science. Considering that Su Shen only practiced with a foreign teacher for the first time in 2013 and only went to train abroad in 2010, you should know how backward the domestic level is.
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 with ease by Su Shen, who secretly guided Ning Debao 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 an athlete's maximum speed range. Because according to the formula Vi=Vm (1-ekt), if you want to reach the maximum speed, the time you need is 6 seconds or more. The concept of less than 6 seconds basically does not exist for elite athletes, and "30-meter concentrated training" does not require 6 seconds at all. So this is also why our athletes, for a long time, were okay in the early stages, but started to fall behind in the middle, and couldn't even make it to the sprint zone in the later stages.
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 Ning Debao. Ningdebao definitely didn't believe it at first. After all, this "30-meter concentrated training" has been used in China for so many years. She even learned this knowledge before, but now she was suddenly told that in fact, this training experience has lagged behind a long time ago. Even people had developed functional formulas in this area in 1936... She couldn't accept it emotionally.
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 trained Su Shinto.
"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 do some research. I'll first look at the students in our sports school. If there's no problem, I'll go to the schools in the surrounding cities to have a look." 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 session. 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.
Generally, it reaches the maximum value in 6 to 7 seconds, but Bolt once experienced super explosion in the later stages at his peak.
But this is a special case, and Bolt himself is rare, so the generalizability of this data is still very high. After all, it is not Bolt per capita. Thinking of this, Su Shen felt that he still had a long way to go. If he wanted to go to the Olympics in 2008, he would have 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.
PS: Come, come, science changes destiny, knowledge changes destiny, collection changes destiny, tickets change destiny.
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