(1) chest lifting: the weight is 70% ~ 80% of the athlete's weight, and do 2 ~ 3 groups × 4 ~ 5 times.
(2) snatch: 70% ~ 100% of the athlete's weight, 4 ~ 5 groups × 5 ~ 3 times.
(3) Squat: 80% ~ 1 10% of body weight, 3 ~ 5 groups×10× 4 times.
(4) Half squat: 90% ~ 120% of body weight, 4 ~ 5 groups × 10 ~ 5 times.
(5) Weight-bearing body flexion: 60% ~ 90% of body weight, 3 ~ 4 groups × 10 ~ 5 times.
(6) Walking with load: 80% ~ 90% of body weight, 3 ~ 4 groups × 5 ~ 15 steps.
(7) Heel lifting: 90% ~ 120% of body weight, 4 ~ 5 groups × 15 ~ 10 times. The development of maximum strength is generally arranged in the basic preparation period and special preparation period. The maximum strength training in a training class should not be too much, interspersed with some other fast speed exercises.
2? Development of speed strength: The development of speed strength generally adopts weight-bearing exercises equivalent to 40% ~ 50% of the athlete's weight, and the exercises require to complete the specified number of movements at a certain frequency within a limited time (generally 5 ~ 15 times). Mainly use the following exercises:
(1) Happy snatch: 3 ~ 4 groups × 5 ~ 8 times.
(2) Fast jump: 3 ~ 4 groups × 10 ~ 15 times.
(3) lunge: 4 ~ 5 groups × 15 ~ 20 times.
(4) Squat jump or blue jump: 3 ~ 5 groups × 5 ~ 10 times.
(5) Running after loading: 4 ~ 5 groups × 30 ~ 50m.
(6) Leg-lifting and load-bearing running: 4 ~ 5 groups × 20 ~ 30 times.
(7) Load toe jumping: 3 ~ 5 groups × 60 ~ 80 times.
3? The development of explosive power:
(1) Barbell exercises: snatch, clean and jerk, high twist, bell to chest, half squat, squat. 80% ~ 120% of the athlete's weight, 2 ~ 4 groups × 3 ~ 5 times.
(2) Throwing back and forth: 4 ~ 7kg shot put × 10 ~ 30 times,15kg kettle bell × 10 ~ 15 times, 2 ~ 5kg solid ball ×/kloc-.
(3) Jumping exercises: standing long jump, standing triple jump, ten-step jump, leg lift jump, step jump, frog jump, hurdle jump, platform jump, etc.
(4) Weight-bearing exercise: do squats, abdominal jumps, stride jumps, platform leveling and other exercises with a sand suit of minus 5 ~ 10 kg or a light weight and barbell.
4? Development of strength endurance:
(1) Repetitive light weight exercise: Squat for 4-6 groups × 10 ~ 15 times with 50% of the athlete's own weight. Lunge, 4 ~ 6 groups × 40 ~ 60 times.
(2) Long-distance jumping exercises: step jump (100 ~ 200m), leg lift jump (100 ~ 200m), one-leg jump (60 ~ 100m) and light jump (200 ~ 300m).
5? Development of special strength: The training of imitating movements of hurdlers with load and resistance is the main means to develop special strength, and the basic movement rhythm, movement speed, movement cycle time and movement track should be maintained when completing these exercises. When practicing, add rubber bands or negative sandbags to your arms and legs. Exercise can be done in situ or during running. The magnitude of the load and the strength of the resistance should be determined according to the characteristics of the movement. Generally speaking, to complete this kind of exercise, we should ensure the speed of action.
(1)- 1 ~ 3kg sandbag (fixed on the calf) or negative rubber belt do cross-legged imitation exercises for 3 ~ 5 groups × 15 ~ 20 times.
(2) Use negative 1 ~ 3kg sandbag (fixed on the calf) or negative rubber belt to do the imitation exercise of swinging leg, 3 ~ 5 groups × 15 ~ 20 times.
(3) The sandbags with the weight of -0.5 ~ 1kg have been trained in the hurdles on the side or on the hurdles for 3 ~ 5 times × 10 ~ 15 times.