The second stage: strength and endurance training

The third stage: muscle building training

The fourth stage: absolute strength training

The fifth stage: explosive force training

First, stability training.

Goal:

1, improve muscle endurance

2, improve joint stability

Step 3 increase flexibility

4. Improve body posture control

5. Improve neuromuscular coordination (neuromuscular system can control muscles well so as to complete various actions more efficiently).

Training strategy:

1. In an unstable but controllable environment.

2, low load, many times; Over 12 times

Second, the stage of strength endurance

Goal:

1, improve stability and endurance, and improve the strength of main muscles.

2. Improve the overall muscle working ability.

3. Improve joint stability

4, improve muscle content

Training strategy:

1, medium load (8- 12 repetitions/group)

2. Super group: traditional strength training+stability training.

Third, muscle enlargement training objectives:

1, reaching the best level of muscle building.

2, increase the maximum muscle growth

3. Focus on high-level training and minimum rest time.

Training strategy: 60%-85% 1RM with high load (short interval and heavy weight in multiple groups) and 6- 12 times.

Four, the maximum muscle strength training objectives:

1, the prime mover reaches the maximum strength by lifting heavy objects.

2. Increase the recruitment frequency of sports units.

3. Improve the peak sports performance.

Training strategy:

High load, low repetition rate (1-5) and long rest time.

Five, explosive training objectives:

1, improve muscle nerve efficiency

2. Increase the strength of active muscles.

3, improve the speed of power generation

Training strategy:

1, Super Group: A strength training+explosive training.

2. Explosive training should be as fast as possible within the controllable range;