1. Long-distance running: Men are required to run once on the standard track or equivalent ground 15-20 minutes.

2. Load-bearing cross-country: I carry a backpack not less than 10 kg in natural environment twice a week.

3. If time and other conditions do not allow, you can also use swimming, cycling, skipping rope, etc. Instead of long-distance running, and the amount of exercise is equivalent. Strength training

1, thigh strength training: the thigh is parallel to the ground, take duck steps, every 30 meters, once in 5 groups, without rest.

2, calf strength training: tiptoe jump, thigh is not hard, 30 meters group, 5 groups once, no rest in the middle.

3, upper limb strength training: push-ups in a group of 8, do 5 groups; Pull-ups are done in groups of six and five.

4, waist and abdomen strength training: sit-ups with rotation, 15 or 20 times as a group, do 3 groups. 5. Push-ups: The time of each exercise is about 10 minute. Do 3 groups, and each group will do it 20 times at intervals of 60-90 seconds on the premise of maintaining the standard of action. The correct action essentials, when bending the arm support, try to sink as much as possible and fully lengthen the pectoral muscles; When propping up, hold your chest and abdomen and tighten your waist. Don't lift your hips, tuck in your abdomen, bend over and shrug your shoulders. 6, sit-ups: each practice time is about 10 minutes, do 3 groups. On the premise of maintaining the standard of action, each group does it 20 times with an interval of 60-90 seconds. When sitting up, the angle between the upper body and the legs should be less than 90 degrees. 7. One-legged squat standing: each practice time is about 10 minute, and do 3 groups. On the premise of maintaining the standard of movement, each group does 8 times (4 times for the left and right legs) with an interval of 60-90 seconds. Active rest between groups, such as jogging, shaking, flapping leg muscles, etc. Balance training

1, one-legged balance: standing on one foot to complete multiple back and forth movements.

2. Dynamic balance: choose a ridge with a narrow distance from the ground and walk like a balance beam; Or hop. Flexibility training

1, horizontal bar hanging, stretching limbs.

2, leg press, lower the waist.

3. Stretch the muscles on both sides of your body. Strength, balance and flexibility training at least three times a week, and then after long-distance running. Before each action organized by the club, the long-distance running should be no less than 4 times a week. Reduce the amount of exercise 10 day before the action to avoid muscle fatigue during the action. Strength quality exercises develop the strength of the neck, upper limbs and shoulders.

A. When the neck rotates, hold the head with both hands to give resistance.

B. Push-ups (you can put your hands on the fitness ball)

C. Pull-ups

Push this car.

E bench press (horizontal, upward and downward; Wide grip, middle grip and narrow grip; Forward grip, reverse grip)

F dumbbell/barbell lift

G flex dumbbell arm (wide grip, middle grip, narrow grip; Forward grip, reverse grip)

H barbell rowing (one-arm dumbbell rowing)

I stand on a bird.

J sit on the fitness ball and do barbell neck push (wide grip, middle grip, narrow grip; Forward grip, reverse grip)

K sitting opposite, legs apart, throwing solid balls at each other (first centrifugal and then centripetal) to develop waist and abdomen strength.

A. Sit-ups (with swivel) and leg lifts (inclined plate)

B lateral bending, leg lifting and prone bending (leg lifting is allowed at the same time)

C. jump in the air, belly in and head the ball.

Abdominal plasty

E shoulder barbell body bends and rotates forward to develop leg strength exercises.

All kinds of jumping exercises. Standing jump, multi-stage jump, frog jump, run-up jump, barbell continuous jump, stride jump and deep jump.

B-shoulder barbell lifts the heel and squats.

C quickly swing the big legs, you can tie sandbags or use rubber bands to increase resistance.

Long-distance passing and shooting practice

E-rider high heels

F barbell scissors squat (step bigger: mainly exercise quadriceps femoris, biceps femoris and gluteus maximus; Step smaller: mainly exercise quadriceps femoris)

G hanging legs, arm support, pull-ups rolling on the body 1. Action essentials: (1) Pull-ups: Hold the horizontal bar with both hands in the opposite direction, and the grip distance is shoulder-width or shoulder-width, so as to concentrate the strength of latissimus dorsi. Hang the straight arm pull-ups up until the lower jaw exceeds the horizontal line on the bar, then lower your body and straighten your hands once, and so on. (2) Arm support: practice with parallel bars, the distance between the two bars is wider than the shoulders, and support the bars with straight arms. When the arm is bent to the lowest position, the head is extended forward and the arm is abduction, so that the pectoralis major is fully elongated, and the body is raised to a straight arm mainly by the contraction force of the pectoralis major, and the exercise is repeated accordingly. (3) On the rolling body: keep the straight arm hanging down, use explosive force, bow your head and hold out your chest, pull-ups, tuck in your abdomen and lift your legs, lean back, keep your legs close to the bar, stretch the bar backwards and upwards, and hold your head up and hold out your chest to form positive support. When you put it down, you should tuck in your abdomen, move your center of gravity forward, and slowly descend into a straight arm suspension.

2. Training method: (1) Pull-ups: Each training time is about 10 minutes, and do 3 groups, each group does 8 times with an interval of 60-90 seconds while maintaining the standard of movement. (2) Lift the arm: practice for about 65,438+00 minutes each time, and do three groups. On the premise of maintaining the standard of action, each group does 8 times with an interval of 60-90 seconds. (3) Physically: Each exercise lasts about 10 minute, and you do 3 groups. On the premise of maintaining the standard of action, each group should do it three times with an interval of 60-90 seconds.

3. Precautions: (1) Pull-ups: Don't swing during the pull-ups, and the whole movement process should be fast and slow. When holding the pole with both hands, the back and legs should be relaxed, and the latissimus dorsi muscles should be paid attention to in the pull-ups. (2) Arm support: Pay attention to controlling the speed of the action, and don't use the vibration of the body to complete the action. (3) Physically: When pulling the bar to pull the body, it is not advisable to raise your head too early and then fall down, so as to avoid difficulties in abdomen and leg lifting; When the upper body falls backwards, continue to pull up; Do a good job in neck and shoulder preparation activities; Double protection to prevent falling off. Finishing activities Local relaxation activities are the process of relaxing stiff muscle (skeletal muscle) ligaments involved in strenuous exercise by massage and other means. Massage relaxation is the main means of local finishing activities, and it is also one of the key links to prevent muscle and ligament degeneration, improve muscle quality and obtain training results. 1. Basic massage techniques: mainly include rubbing, rubbing, rubbing, patting or knocking, (active and passive) shaking, gently pedaling and pulling (such as kicking, continuous leg press, continuous bending, etc.). ) and acupoint pressing. 2. Basic application principle: When using massage to relax muscles, we should pay attention to the following aspects. The basic requirements of (1) manipulation: appropriate weight, softness and consistency, so that relaxed people feel comfortable. Massage time is generally 10 minute, and it can reach 20 minutes in special circumstances. (2) The sequence of basic manipulations: firstly, use rubbing, rubbing and rubbing manipulations or lightly tread with your feet (for example, after running with sandbags on your back, lightly tread with your feet on the basis of kneading to relax the deep muscles in your waist); Then shake and pull, or alternately knead and shake; Finally, slapping is usually used to end massage and relaxation activities. (3) The massage direction should be from the distal limb to the whole body, and it should be consistent with the direction of blood and lymph reflux. For example, when massaging the lower limbs, you should first relax the triceps surae and then relax the thigh muscles. Direction of manipulation: On the inner side and the back side, because venous blood flows back to the heart from bottom to top, the manipulation should be from bottom to top; On the front and outside, it should be from top to bottom. (4) When relaxing massage, let the massaged person take a comfortable and relaxed posture, such as sitting, prone or supine.