Every runner has a different style. Some people like jogging to music, others like cross-country running to enjoy the scenery.
But for runners who like to pursue speed, how to improve the maximum speed and speed change ability is a topic of great concern to them.
Although increasing the frequency of running and carrying out strength training will help improve the speed, from a professional point of view, these are not enough.
Today, let's take a look at how professional sprinters train to improve their speed.
The following explanation comes from Cody Bidlow, a former American sprinter, whose personal best time in 100 meter is 65,438+00.69 seconds. Now he is a running coach.
First of all, tell everyone that a complete running training should include at least the following six parts.
Strength training, explosive training, special strength training, intensive training, sled training, sprint training. Next, we will show and explain these six kinds of training.
1 strength training
Strength is the basis of explosive power, and the probability of running injury will be much lower after strength comes up. Training movements mainly focus on squats and hard pulls commonly used in fitness.
Hard inquiry (a way of credit inquiry)
It's better to practice calf than squat.
Box squat
Squat your legs apart.
Squat your legs apart or raise your hind legs to improve your acceleration ability more specifically.
Romanian hard pull
Erection-Descending-Re-pulling is a complete action of Romanian hard pulling, paying more attention to the descending stage, which can fully exercise the hamstring muscles on the back of thighs and erector spinae on the back.
2. Explosive training
It is estimated that there are fewer amateur runners who pay attention to explosive training. Let's first look at the difference between strength and explosiveness.
This is strength training.
This is explosive training.
Training movements are all movements in weightlifting.
Narrow distance and high tension
van gogh
Low snatch
Squat jump
Because the above actions need a certain strength foundation and skill, you can choose 1 to 2, and the weight can also be reduced. For example, you can use the empty bar for squat jump.
3. Special strength training
For the parts that are easy to be injured in running or are very important for acceleration, such as hamstring muscle, hip flexor muscle, adductor muscle and calf muscle. Training activities include:
Supine hamstring support
Hip flexion cross step
Nordic leg bend
It is very important to exercise biceps femoris (control knee bending and thigh stretching) on the back of thigh to improve acceleration ability.
One leg bends and stretches backwards.
Exercise the semimembranous and semitendinous muscles, which cause the hip joint to stretch and the knee joint to bend, so as to increase the maximum speed.
Smith lifts his legs high.
Lift your legs quickly, exercise your ankle and knee joints and their coordination ability, and also enhance your core strength and maximum speed.
Sit with your heels up.
Exercise calf muscles and improve acceleration.
4. Strengthen training
It is also mainly to improve explosive power, which is more common in sports that require speed, such as running and boxing. Training activities include:
Jump on the ground
Exercise tendons (connective tissue connecting muscles and bones)
Split-leg squat jump
Improve acceleration ability
Vertical jump
Improve the overall jumping ability, you can carry loads on one leg or both legs.
Straight leg jump
One-legged step jump
Running is supported and transformed with one foot, so this training is closest to real running.
5. Sled training
Among all resistance training, sled training has the highest priority, which is essential to improve the acceleration ability.
Heavy walking
Load-bearing accelerated running
The weight generally used is 50-80% of the body weight.
6.30-60m dash
For sprinters, this is the most direct training form, which integrates running skills, strength and explosive power training.
Summary Although the above training is aimed at sprinters, amateur runners can still learn from specific strength training and intensive training, because most people may practice less in these two aspects, so their income will be higher.
Finally, for running, strength is the foundation, and acceleration, running skills and running posture are all based on good strength.