Yangcheng, Ersha Island.
The so-called practice is three days in summer and three nine in winter.
Winter training is actually not a comfortable thing for athletes in terms of physical feedback.
But now, what Su Shen wants to do is to be the first person in Asia and even the world to take "extreme details".
The rest, such as Zhou Bing, Zhang Peimeng, Lao Yi, Xie Zhengye, Wen Yongyi, etc., still have many skills that need public relations, digestion, application, and even learning. Even Zhao Haohuan, he still has There are technical joints that are not open, and many technical movements still need to be strengthened, so the specific direction of training is relatively clear.
Only Su Shen has no technical shortcomings at all now. Although various technical details still need to be improved, they also need to be adjusted in line with the improvement of physical fitness. Besides, if he is used as a benchmark, the rest of the skills Details, many people cannot be considered "passing". In addition, Su Shen has already reached the hard power of 9.80s. It is very difficult to break through without wind speed.
If it can really be opened, it will be an absolute "tiger level field".
Hard power is 9.70+, which is the foundation.
Of course, you can also say it is 9.75s or above. This is okay. The top five tigers are indeed terrifying existences. If they are blessed with future technology, they will only be stronger, not weaker. But the 9.80s is a hurdle. It is difficult to break through this hard power. Countless people are stuck here. If you can break this bottleneck, then you will really start to march towards the top five tigers.
When the time comes, coupled with some buffs, you can really achieve the ultimate confrontation.
In the training ground.
Su Shen's training plan is unprecedented, and everything needs to be explored.
"Su, your technical movements are already very good. Now we think that these are the only aspects that you need to change most." Randy led the team members to surround Su Shen and began to talk about the overall goals of this year's winter training.
"The first point is your technical details, which need to be finely buttoned, finely buttoned, and finerly buttoned again. We will do your physical test first, and then recalculate your best technical details. Once you become a top athlete, every technical detail , all need to be studied.”
"The second point is the proportion of your cadence and stride length. Now we have to modify it. Of course, this may slow down your ultimate future, but once the overall performance is good, it can improve as a whole."
"The third point is to build your body function. This year we will use the strictest ratio to carry out physical reform, and strive to take your body to a higher level."
"The fourth point is your listening skills. We think that although your performance in competitions has always been very good, it is still a little bit worse in normal times. Strengthening by 0.01s will be of great benefit to your level."
"The fifth point is that we think your front-to-side technology ratio may also need to be adjusted."
"Currently, the above five points are the core. What do you think?"
After finishing speaking, everyone looked up at Su Shen. This is what makes Su Shen different from others. Others say that whatever the coach and the team arrange is what they want, but with him, all plans must be approved by him after they are announced. . In Randy's words, this is the special characteristic of scientific athletes. Their control and understanding of the body are inherently much better than ordinary athletes. Not to mention that Su Shen is now a "living specimen" of yellow sprinters.
Any of his physical indicators and running methods may become "living papers."
I studied myself, and this sentence has become more and more obvious in Su Shen.
Countless coaches at the grassroots level have begun to read more of Su Shen's papers. Even if they don't agree with Su Shen's training system, they still regard Su Shen's own body research papers as a guide and cannot ignore them. Because there is too much data, it is the only one of the yellow race. In addition, Su Shen now also includes Zhao Haohuan in the category of "human specimens".
Because I and Zhao Haohuan have different running styles, one represents the ultimate future of yellow people, and the other represents the ultimate future of yellow people.
One represents the running style of yellow big men, and the other represents the running style of ordinary yellow athletes.
This has strong reference and transferability.
Although Zhao Haohuan was a little awkward at first, being regarded as a "specimen study" everywhere, but thinking that he was doing his part to break the physiological limits of flower growers and even sprinters across Asia, he nodded and agreed.
It's just that the way the female team members look at him is a little "hot" every time they take off their clothes.
But for the sake of the general trend, he endured it.
Su Shen looked at the list and nodded. It was still very comprehensive, but there was one thing missing.
"It's already very comprehensive, so I'll add one more point." Su Shen went up and wrote on the whiteboard with a pen: "Sixth, this winter training will try to activate and prolong cp-ATP, which is the phosphogen system."
When these words came out, many people were really shocked.
After all, in this era, many people believe that the phosphagen system is almost fixed and it is difficult to strengthen it.
At best, it can only be obedient and used to the maximum extent within his scope.
However, it is still a bit too "advanced" to directly strengthen the phosphagen system. I am afraid that the United States has just started to involve this matter. To say this is completely "surreal" fantasy.
It's not what Su Shen said, I'm afraid everyone thinks it's a bit unrealistic.
"Everyone knows that the human body's ability to move quickly depends to a large extent on the ability of the body's energy system to provide energy. Speed exercises are high-intensity and short-time, and mainly rely on the ATP~CP system to provide energy. ATP is the basis for all human activities. It is a direct energy source, but the reserve in the muscles is very small. If the maximum power output is used, it can only last for 1 to 2 seconds. At this time, another high-energy phosphate compound cp stored in the muscles can release energy very quickly for ATP synthesis. In Among the body's energy systems, the ATP~CP system provides energy the fastest, but the total energy output is very limited during the period, lasting about 7.5 seconds. After that, the body mainly relies on the glycolysis system for energy supply, and the energy provided by the latter is lower. Therefore, the high ATP~CP content in muscles is an important material basis for speed quality. Improving the ATP~CP reserves of muscle tissue and the activity of enzymes in the energy release and conversion process are very important for the development of speed. Through speed training , the amount of cp reserves in the muscles increases with the improvement of training level." Su Shen did not care about the gazes below, and wrote on it bit by bit: "At the beginning of exercise, sugar has not been broken down, and the energy for muscle movement at this time is from ATP , the energy decomposed by cp. The energy decomposed by atp and cp does not require oxygen and does not produce lactic acid, it is called a non-lactic acid function, and the energy supply time is 10s, that is, a non-lactic acid functional system. Phosphate system energy supply: ATP— →adp+p+e (1～2s), cp—→c+p+e (7.5s). During high-intensity exercise training, the body is in a hypoxic state. At this time, muscle activity mainly relies on anaerobic glycolysis of sugar. , and at the same time produce lactic acid to release energy, which requires nourishment, produces lactic acid, and provides energy for a long time (45s), it is called the lactic acid functional system. Lactic acid energy supply: sugar - glycolysis (anaerobic) - → hl (lactic acid) +e (45s), which needs to be nourished, produces lactic acid, and provides energy for a long time, is called the lactic acid functional system. The above two functions are collectively called the anaerobic glycolysis system."
"Then here comes the question." Su Shen pointed at the whiteboard and said: "The application analysis of blood lactate index in phosphagen system ability training is as follows, (1) In the 100m run, the energy is mainly supplied by ATP, CP Supply energy to supplement ATP. (2) In the entire 100m journey, in the 40-60m stage, the speed reaches a maximum of 9.98s. (3) cp begins to decrease to 5.6mmol/l after the preparatory activities, until cp is at a reduced level. (4) When cp drops to a certain level, glycolysis increases even more. (5) As glycolysis function increases, the ph value decreases. (6) As the ph value drops by 100m, the speed decreases in the last 20m."
"Then where would it be better for us to start?"
Su Chengzhi raised his hand and said: "Special training is anaerobic training with high intensity and short time. It mainly relies on the ATP~CP system to provide energy. Therefore, in speed training, we should focus on developing the phosphate system (ATP~CP system) to provide energy." Energy capacity. To improve the ability of the ATP~CP system to provide energy, ATP and CP must be consumed to the maximum during training, without excessive use of glycolysis for energy, so that lactic acid can be basically maintained at a quiet or lowest level. This This "anaerobic-low lactic acid training" is considered an effective method to increase ATP~CP reserves and metabolic capacity."
"Very good, then how to operate it?" Su Shen was very satisfied with the team's learning ability and said: "Theory also needs to be applied to practice, otherwise there will always be only theory."
"This..." Su Chengzhi paused, shook his head, unable to answer, and said forcefully: "The commonly used training method is repetitive training. For example, sprinters often use short-distance sprints within 10 seconds to develop ATP~repeatedly. Sprint to develop the anaerobic lactate (glycolysis) system."
"That's for sure. What about sprinting?" Su Shen asked.
Su Chengzhi was speechless this time and could only sit down.
"Training other than sprinting can actually train in this aspect. It's like a training plan. If you follow a training plan for a long time, your body will develop 'drug resistance'. At this time, you need to break this 'drug resistance'. Sex', start from other aspects." Su Shen wrote on the whiteboard: "For example, the standing triple jump, this project Su Shen Laboratory has obtained data, which can improve the direct energy supply of ATP, because ATP It is the direct energy substance for exercise. It is decomposed into adp and energy under the action of ATP enzyme. The energy is directly involved in the contraction of muscles. That is, ATP-→adp+p+e, but ATP energy supply can only last for 3 seconds. ATP energy supply It can produce short-term force (explosive force), which can improve starting and sprinting speed."
There is no sound from below, only the sound of a neat sketch pen brushing on the notebook.
"Besides, let's take a look at the latest research samples from our laboratory. The samples are from all the first-line elite athletes in Ersha Island." Su Shen posted a printed form at this time and said: "We can see 30 Repeated running of ~60m can improve the energy supply of the phosphagen system. The phosphagen system is divided into an ATP energy supply process and a CP energy supply process, that is, ATP—→adp+p+e. ATP energy supply can only maintain cp for 3 seconds. —→c+p+e, cp energy supply can only last 6 seconds. The energy released by cp is decomposed into ATP, and then ATP is decomposed to release energy for muscle contraction. This can train the energy supplied by cp after ATP is decomposed. process."
"The second step is repeated running of 60 to 80 meters, with intervals of 3 to 4 minutes between groups. This rest time is very important. It should not be too much, and it is best not to be too little. It is usually based on the time it takes the athlete to walk back to the starting point after running to the end, in order to facilitate Maximizing the use of ATP~CP supply and effectively developing ATP~running training can maximize the energy supply of the phosphagen system, which only takes 10 seconds."
"As for Azhi's 120 meters, it is actually possible. The specific analysis is here. Repeated running of 100 to 120 meters and proper practice of 120 meters can improve glycolysis (anaerobic ~ low lactic acid) training and effectively develop glycolysis Energy supply capacity, which can increase the endurance speed of the last 20m of a 100m run. After 80m, the energy supply of the phosphagen system: atp—→adp+p+e (3s), cp—→c+p+e (6s) is basically completed. Only the glycolysis system can supply energy: sugar - glycolysis (anaerobic) - → hl (lactic acid) + e (45s) replenishment, thereby completing the energy supply for the full 100m run."
"That's it." Su Chengzhi immediately recorded it after seeing the detailed analysis.
This is the difference of Su Shen system.
Everything must be well-founded and cannot be made up out of thin air.
In that case, it will not be conducive to the promotion of scientific training.
Otherwise, it would be putting the cart before the horse if you write a story and rely entirely on editing.
"Then how to arrange it? Mr. Su, this is also very important." Su Dawei asked.
"Good question." Su Shen nodded and said: "At present, it can be divided into four steps. (1) The training intensity should generally reach more than 95%. (2) The time of each sprint should not be too long, usually around 10 seconds. (6~15s). (3) The number of repetitions of the exercise should not be too many, otherwise it will reduce the training intensity and change the energy supply system. (4) Sufficient interval time should be ensured during repeated training to allow ATP to be resynthesized, so that Only by effectively using phosphagen to provide energy can we increase the reserves of ATP and CP in the muscles and their metabolic capabilities, which is conducive to the development of speed and quality."
"Especially the third point is particularly important. The tacit cognition and energy supply system must serve 100 meters. You must not overdo it and cause changes. In that case, the gain outweighs the loss."
"Secondly, rest time is something that people didn't pay attention to before. Our athletes have never been lazy in training, but sometimes they train too diligently. Many people think that the more diligent you are, the harder you work, and the harder you work, the luckier you will be. Is that true? In sprinting, it’s really not the case. So when you rest, you must take a good rest, follow the laws of your body, and improve training quality and efficiency within an effective time. You must not exchange training volume and training quality. "
“We would also like to mention here that this is an issue that the whole world is currently ignoring. As far as sprint events are concerned, the main purpose of speed endurance training is to mobilize the anaerobic glycolysis system to participate in energy supply as much as possible, while minimizing the risk of central nervous system stress. System fatigue and muscle ultrastructural damage." Su Shen circled the fatigue of the central nervous system and said: "Currently, our Su Shen laboratory has reached the forefront of the world in the role of the nervous system on the body, and the current research is sufficient. It proves that the nervous system must make good use of it, and it can even directly promote the extreme number of phosphagen energy supply in the human body."
"In the early 1980s, my country's sprint training practice formed a speed endurance training model with two completely different training concepts: high volume and high intensity. The hv model refers to the use of medium to high training intensity (75% to 85%) and relatively high training intensity. A short interval time (2 to 4 minutes), a higher number of repetitions (8 to 12 times), and a speed endurance training mode that starts the next exercise without fully recovering the body. The hi mode refers to the use of near-limit exercises. Training intensity (~100%), longer interval time (10~30 min), fewer repetitions (4~6 times), speed endurance training mode where the body is relatively fully recovered before starting the next exercise. .For a long time, this has been the mainstream, but in fact, both of them are not conducive to the comprehensive stimulation of the energy supply system. Now we propose a new training method distribution, using single group-high volume, double group-high volume, Single set-high intensity and double set-high intensity 4 speed training modes.”
"This can better enable you to stimulate the energy of your body's energy supply system."
He has revolutionized training methods easily. If it were anyone else, this would be enough to make him famous, but when it comes to the world youth kinesiology leader, it seems a lot "natural". Even Randy is listening carefully and writing from time to time to record his thoughts and experiences.
"At the same time, we must also introduce high technology and physical condition detection in training, and use the most intuitive scientific data as a basis to strengthen or even make breakthroughs in the energy supply system for this winter training." Su Shendao: "At present, we must take Data were collected on blood lactate and oxygen uptake during speed endurance training, using calculation methods based on the fast part of oxygen uptake (v?o 2), blood lactate (bla) and post-exercise excess oxygen consumption (epoc) during exercise. I hope everyone can remember and don’t forget the intervention of technology. In the future, scientific training, technological improvement and help are also essential. These are data that are difficult to accurately judge based on experience and naked eyes alone.”
"Here are some calculation formulas. Please remember the calculation of the aerobic energy supply part and its proportion, waeri =v? o 2ixα i = 1,..., n and %w aer =Σotx 100%."
"Calculation of glycolysis energy supply part and its proportion, w [lactate]i =[lactate] ixθxm b, w [lactate]i =[lactate] ixθxm bxα i = 1,..., n, %w [la i=1w [lactate] i÷ wtotx 100%.”
"The calculation of the phosphate energy supply part and its proportion is, w pcri =v? o 2pcrixα i = 1,..., n, %w p i=1 w pcr i÷ w totx 100%..."
"The final comprehensive training volume is calculated as..."
"When the time comes to train, please help me take a look at the detailed data variables of each part in the training plan. What are the different energy metabolism characteristics of different modes of speed endurance training? Which ones affect anaerobic glycolysis for me? The key factor is the ratio of the system's participation in energy supply. Can the effect of the anaerobic glycolysis system's participation in energy supply in the double-set mode be better than that in the single-set mode? Can the number of repetitions of a single set of exercises in the double-set mode be too many? How much is too much, etc., these detailed things depend on everyone’s joint efforts.”
"Try to help me find the most suitable scientific data and scientific samples for this human specimen, so that I can take a step further on this model."
…
On the sidelines, Wen Yongyi, who was taking a break, came over and took a few secret glances, then silently retreated.
When Yin Hualong asked what was going on and whether he had learned anything secretly, Wen Yongyi looked at the former and said with a faint look, "I, I don't understand."
"So, how much did you hear?"
Wen Yongyi continued to watch, his eyes unchanged and said, "I don't understand either."
"Damn it, it's so mysterious. I'll go take a look." Yin Hualong was dissatisfied and went over to take a look. A few minutes later, like Wen Yongyi, he silently retreated.
"How about it? How much do you understand?" Wen Yongyi said jokingly.
"Damn it, what we talked about before was at the elementary school level. What these people are talking about now is all from heaven. The various formulas make people feel like they are in a physics or mathematics class." Yin Hualong said with a heart. : "I'd better forget it. I'm most afraid of mathematics and physics. I'll just obey the team's arrangements."
"These people's brains are different from ours."
…
"What should we do as the first step?" Su Dawei asked. No matter how complicated things are, they still need a breakthrough.
Otherwise there is no way to get it.
"It's so easy, David." Su Chengzhi pushed up his glasses that slid down to the tip of his nose and said, "It would be better for us to have a meeting to study this aspect. This subject may not be available in the whole of Asia, or even in the whole world. It is the first time to do it. , it is better to be cautious and meticulous, so as not to make mistakes that will damage morale."
Su Chengzhi is right. When faced with a brand-new human movement research topic, how to start and how to take the first step is the confidence and key to continue. Otherwise, the first step is not taken well, or the foot is sprained, which may be a big blow to the self-confidence of the team members. There is nothing ready-made for you. The things you need to learn in kinesiology textbooks in the future may be things these people have researched now.
Difficulty is not the same thing.
But at this time, a steady voice broke the air.
Not high, but quite firm.
It even makes people not want to question it.
"Start with the starting position." Su Shen settled in one sentence, and he was still in his well-founded style: "Russian E. Ozolin once pointed out in his research that in the entire energy supply of sprinting, use The energy consumption of the legs is significantly higher than that of other energy-consuming parts. The approximate proportions are: overcoming gravity accounts for 3%, overcoming air resistance accounts for 18%, accelerating extremities accounts for 57%, and braking accounts for 22%. Therefore, a reasonable starting posture should Before running and in the first few steps before starting, we purposefully save the consumption of the legs and make the muscle contraction power lower than the maximum power. I think this can first have the effect of improving and extending the energy supply time of long ATP-CP."
The whole place was quiet for a few seconds.
The main reason for these few seconds is that something so difficult, something that no one has ever done, is actually so easy to take the first step.
And the ability to easily quote classics and successfully integrate the latest research papers into your own research topics is really...
Two words.
abnormal.
The key is, Su Chengzhi also heard another part of Su Shen's words.
That's the last word.
I think this can take the lead in improving and extending the energy supply time of long ATP-CP.
Dare to love.
Do you already know how to do it well? Even if you do it, you will definitely succeed?
This is equivalent to when you are doing scientific research, someone directly tells you which direction to go in and you will definitely succeed.
I understand how much help it can be, having done it myself.
It is infinitely equivalent to "physical cheating".
At present, the topic of extending and strengthening the phosphagen system is almost impossible, and only a few top institutions have just dabbled in it.
As a result, the first step here is to actually do it.
And the first step is to make the impossible possible.
real.
Su Chengzhi felt that joining the Su Shen family was the most correct decision in his life.
Because it’s really…
It's so exciting.
Every time there is innovation, every time there is an impossible challenge. For those who do scientific research, there is nothing more exciting than this.
Happier?
"Okay, if there are no objections, let's start according to this plan." Su Shen clapped his hands and said with a smile, "Then I will officially announce it."
"I am in the first phase of winter training this year."
"Officially begin."
"Let's work hard together."
ps: This kind of chapter is difficult to write. Please forgive me for the slow writing. o(╥﹏╥)o~~~~~~~~~~~~~
Please support and protect your liver┭┮﹏┭┮wuwuwu……
Let’s make another appointment tomorrow~~~~~~~~~~~!
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