"Differentiated training" is to divide all parts of the body into several training courses, and divide all parts of the body into two, three or even more, so that all parts of the body can get enough time for training and recovery, so as to achieve the purpose of rapidly improving the training level and making all parts of the body develop in a balanced way.
(1) Three-day differentiation training:
1. Three days and three differentiation weekly training. Practice each part two days a week (once every other day).
2. Three days and two weeks of training. Each part is trained two days a week (once every other day).
The above two differentiation schemes are suitable for junior high school or junior high school level training.
3. Three-day three-differentiation training, that is, three-day training and one-day rest period (including Sunday). In two cycles of training, each part is exercised twice.
4. Cycle training for three days in the morning and afternoon, that is, practice for three days and take a day off. Arrange a large muscle group and a small muscle group in the morning and afternoon of three days respectively.
Two cycles of training for each part can be exercised twice.
The above two kinds of differentiation training are suitable for athletes above the advanced level.