Sprint champion: start standing on the Olympic field

Chapter 71
"Master Wang, give Xiaotian a good press. This guy vomited twice today, but it's not as easy as he said." At this time, Su Feng carefully told Wang Zongfang in the shade of the playground.

"Don't worry, don't you understand my technique? I can see it as soon as I get started. This kid's muscles are so stiff, which is obviously a symptom of overtraining. If you don't press it well today, you won't get better tomorrow. It's easy to get hurt." Wang Zongfang said to Su Feng while keeping his hands moving.

"Master, you practice too hard. After all, Xiaotian came directly from the city team. With such a large amount of training, if there is no massage and physiotherapy expert like Master Wang, he will be injured in a few days."

At this time, He Jun was looking at the training plan in his hand on the other side, and Su Bingtian's completion records for each training were marked in detail.

There are three professional sports science graduates in Su Feng's Su team, and they will record these data into the computer for data analysis later.

"Well." He Jun closed the information in his hand, and only then did he have the time to talk to Su Feng: "These training volumes are tailored according to his physical data. If Master Wang was there, with your physical fitness at that time, you The amount of training will not be less than this, and it will be even greater.

16 years old is a critical stage of physical growth for a male athlete. Now that he practices hard for a day, he can discover his talent by one point.

Especially for athletes who are not tall like Xiaotian, the most important thing is to train stride frequency. It is best to start from the age of thirteen or fourteen. It can only be said that it is not too late now. Once you reach the age of 20, you will miss It's the perfect time."

Su Feng looked at Wang Zongfang who was slapping Su Bingtian over there, and nodded unnaturally at the corner of his mouth.

According to what He Jun said, if it wasn't for the limited conditions at the beginning, he would have been trained even worse.

"Master, just stay here and watch, I'll go run a few more times." Su Feng quickly ended the topic.

At this time, on the other side of the stadium, several badminton, tennis and sprint players gathered together, just in time to see Su Feng running away.

"Tell me, what's going on with Su Feng. Master Wang massages himself, Coach He personally guides, and I heard that the data of this newcomer is also handed over to the three logistics for growth analysis.

I heard from my master that Coach He also applied for an assistant coach position, and many new coaches are fighting for it.

This is not a simple guide, it means to integrate that newcomer into Team Su.

Isn't that a second-level athlete? As for? "

"I don't know, they both have the surname Su, so they can't be relatives?"

"Impossible, I heard that he is from Guangdong, and he is far away from BJ."

"Su Feng's current advertisement is 5000 million yuan. The Su team is actually supported by Su Feng. Naturally, the field management center will not refuse such a small request."

"It's strange."

As Su Feng, he has always attracted attention even in the training base. Su Bingtian was recruited into the Su team and taught by He Jun himself. Naturally, other athletes would know about such a big move.

And soon there were some voices of discussion.

However, because Su Bingtian joined the Su team and did not occupy other people's resources, there were no bad comments.

Everyone was just wondering, after all, one was the Su Team, which even members of the national team couldn't reach, and the other was a second-level athlete from the Municipal Sports Bureau.

You must know that the current Su team, even the General Administration of Sports, dare not add people casually. Without Su Feng's consent, it would be impossible.

But Su Bingtian was personally recruited by Su Feng to join. Although he didn't ask for it, the order must be reversed.

Both Su Feng and He Jun had heard these discussions, but neither of them cared about them, so they could say whatever they wanted.

Su Feng's direct income to the national team this year is in units of [-] million, not to mention the sports boom he and Liu Yuxiang brought, which has brought more attention to national sports across the country, sponsorship and tickets Income skyrocketed.

As far as the Su team is concerned, it can indeed be said that Su Feng raised them. This is the confidence that the two of them are not afraid of any discussion!

As for Su Bingtian, he has now sunk into the high-standard professional sports concept brought by He Jun.

The first is the basic professional training of 100 meters.

When I was in the city sports school, I did [-]-meter running, frog jumping, sprinting, and equipment training in groups.

But here it is more detailed.

During the adaptation phase, the various training loads are 40% to 60% of the maximum, and the recovery time is 2 to 3 minutes.

During the maximum strength training phase, the load was gradually increased from 70% to 100%.

Endurance training requires tempo runs of 200 to 400 meters.

This is overall training, and the final focus is on speed.

Speed ​​training is divided into starting speed, acceleration, top speed, high speed endurance.

Starting speed training, in addition to reaction, maximum strength and explosive power are the key to training, so to carry out starting speed training, it is necessary to specifically carry out the corresponding maximum strength and explosive power connection.

加速度，需要进行负重原地踏步跑，20至30次为一组；原地高抬腿跑50至60次一组；30至40米的上坡跑；60米的加速跑；60米的拖重物跑。

The highest speed, 80 meters downhill run six groups; 80 to 100 meters downwind run.

For high-speed endurance, what He Jun formulated for Su Bingtian is intermittent running with a secondary speed limit, such as 10 sets of 80 meters. What needs to be noted here is that you have to run with all your strength every time to cause muscle fatigue. At the same time, the interval is short. Accustom your muscles to withstand high levels of lactic acid buildup.

Then there is relaxation running, which is a special training.

Divided into inertial running, accelerated running, transition running, variable pace running

Inertial running refers to gradually decelerating after full speed, such as 30-meter sprint plus 50-meter inertial running.

Accelerated running refers to changing from jogging to rhythmic running, emphasizing arm movements and knee lifts, maintaining speed, relaxing movements, and re-accelerating after the speed drops.For example, 100 meters is divided into 20 meters of acceleration, 10 to 20 meters of inertial running, and then 20 meters of acceleration, and so on.

Switching running refers to running a few steps consciously and without exerting force when running at the highest speed. Although it is only a few steps, it can effectively avoid central nervous system depression, which is extremely beneficial to subsequent running.

变步幅跑是指，通过步长，步频变化来调节身体的疲劳度，比如训练的时候6至8步步幅接5至7步短步幅。高步频10至12步接低步频8至10步。

The purpose of these detailed training processes is to exercise the athlete's ability to the greatest extent and improve the level, while also effectively protecting and improving the athlete's ligaments, tendons, joints and muscle groups.

Although it was only a few days, Su Bingtian had already experienced the change in his own strength.

(End of this chapter)