Athletics: I, the King of Sprinting

Page 60

Yang Zhuo is doing barbell squat training.

Li Qing is on the side to guide.

"Focus on your legs, don't lift your hips and straighten your waist first, but look for the feeling of kicking your legs up."

"Stay still."

"Keep your center of gravity stable and get up slowly."

"The quadriceps continue to work."

"Okay, that's it."

After completing five sets, Yang Zhuo let out a sigh of relief.

Li Qing asked with a smile, "How do you feel?"

"It feels like the whole body needs to work hard."

"Yes, the barbell squat is mainly for training the leg muscles and gluteal muscles, but the waist and abdomen can also be trained, and it is an effective exercise for improving strength."

Yang Zhuo wiped his sweat with a towel, then picked up a bottle of mineral water and took a few sips.

"Your movements are not standard enough, but you will improve them slowly in the future. Today, let's do all the three major powerlifting events to get familiar with them."

The so-called three major powerlifting items refer to squats, bench presses and deadlifts.

It is an important means of basic strength training.

"The training of our national sprint team does not pay attention to upper body strength, mainly to train the quadriceps of the thigh, but I have been abroad for two months this year, and found that they attach great importance to upper body strength, as well as gluteal muscles and muscles of the back of the thigh. I saw your running style again yesterday, and the strength of your upper body has an obvious effect on the acceleration of running, so I plan to formulate a comprehensive training plan for you."

Hearing this, Yang Zhuo nodded approvingly.

When he was watching some videos in his previous life, he also heard Su Bingtian talk about the importance of upper body strength.

In the early years, the national sprint training methods and concepts were quite different from those of foreign countries.

It is mainly some old coaches who have solidified thinking and do not know how to keep pace with the times.

Domestic research in this area is relatively backward.

Unexpectedly, Li Qing knew him well.

of course.

This is also inseparable from the support of Beijing University, which paid for him to visit and study abroad.

"Coach, I still have a question, I don't know if it's right."

"After high-intensity training, it is necessary to relax and recover the muscles, otherwise it is easy to damage, and then there will be injuries."

Yang Zhuo is also thinking about himself.

Although it is said that he has strong recovery ability, who knows how high the limit of this recovery ability is?

If you are really going to be injured, can you recover quickly?

Li Qing nodded: "I am also aware of this, but our conditions are really limited, and we are not worthy of a professional masseur at present."

Speaking of this, he frowned and thought for a while: "In this way, you will insist on taking a bath every day in the future, which will relieve and relax your muscles. I will report to the higher-ups to see if we can hire a professional masseur for us." .”

"it is good."

Chapter 49 Upcoming Games

A week later.

Li Qing made a detailed training plan for Yang Zhuo.

7 days as a cycle.

On Monday, strength training in the morning and 6 full-speed 100-meter runs in the afternoon.

On Tuesday, start reaction training in the morning and relaxation running training in the afternoon.

On Wednesday, strength training in the morning and 6 full-speed 150-meter runs in the afternoon.

On Thursday, arm swing training in the morning, variable speed running and interval running training in the afternoon.

On Friday, strength training in the morning and 200-meter technical training in the afternoon.

On Saturday, targeted technical movement training.

Sunday, rest.

Among them, strength training is not just the three major items.

It also includes single-leg deadlifts followed by knee lifts, single-leg supine hip raises followed by knee lifts, single-leg climbing steps followed by high leg lifts, side bridge arm swings, leapfrogs, and more.

These are specific strength exercises combined with running.

Because strength training alone is not very effective, it must be combined with running movements to be useful.

In addition, large technical training will be mixed with many small training.

In the end, Li Qing asked Yang Zhuo to go to the swimming pool to swim when he had nothing to do, so as to relax his body and mind and improve his flexibility.

In short, the training schedule is full.

In the future, Li Qing will adjust the training plan according to the completion of each stage and Yang Zhuo's growth in all aspects.

As for class.

emm training as for going to class.

This is awkward.

Those who agreed to train after class before entering the school will become classes after training after entering the school.

blatant deceit.

of course.

This deception is only aimed at Yang Zhuo. Members of other sports teams have to attend classes normally except during games.

So, he was treated differently.

Track field.

There are students in physical education class.

And Yang Zhuo was training on his own in the corner.

This is the difference with the provincial team.

The playground is public, whether it is a physical education class, or students want to move their bodies, or take a stroll, the runway will be occupied.

Sometimes I can't run 100 with all my strength, for fear of bumping into people.

Not only Beijing University, but also Mizuki University next door.

Even their training conditions are worse.

Underneath the plastic track of the track and field is still a concrete floor, and even spikes cannot be used.

easy to get injured.

In such a comparison, Yang Zhuo feels quite happy.

at this time.

Li Qing walked over.

"coach!"

Yang Zhuo stopped and complained, "There are so many people on the track, it's hard to train."

Li Qing was also a little helpless: "I can't help it, just be careful. If there are big competitions in the future, I can arrange for you to go to the field management center for training."

As the coach of the former national team, he still has connections.

And there are precedents.

Whether it is the high school team of Shuimu University or the high school team of Jingcheng University, if they are eligible to participate in certain competitions, they will apply to the management center under the General Administration for training.

Even when there is a world championship, two outstanding athletes will be selected to join the national team for training and to win glory for the country.

Hearing this, Yang Zhuo felt a lot more relaxed.

It's a good thing to be able to train there.

"Okay, according to the plan, let's run 150 meters now."

This training is mainly to improve Yang Zhuo's ability to maintain high speed in the future.

Although he is already very strong in this aspect, compared with international high-level athletes, he is still relatively poor.

"preparation!"

"Beep!"

With a whistle, Yang Zhuo rushed out quickly.

at the same time.

shooting range.

Freshmen from Peking University who participated in military training at the military training base came here today after a long distance training.

Conduct live ammunition target training.