1. High-intensity repetitive training (maximum strength exercise): The purpose of this method is to improve the "maximum strength" and reduce the increase of muscle fiber volume by improving the coordination between athletes' muscles. The load intensity should be controlled above 85% of the maximum intensity, and the load times should be 1-6 times for each group, 3-6 groups, with an interval of 2-5 minutes.
2. Multi-group and less-frequency method: This method refers to completing as many repetitive actions as possible within the specified time to achieve the purpose of exercising strength. The load intensity is controlled at about 60% of the maximum intensity, the load is 8- 12 times in each group, 3-4 groups, and the intermittent time is 1-2 minutes.
3. Gradually increasing load method: This method refers to gradually increasing load intensity and weight with training. The load-bearing strength and weight should be gradually improved according to individual conditions.