Second, training: there is a video demonstration for the practice of each movement. Just learn to do it. Next, I will take Monday of the seventh week as an example to explain it in detail. First of all, warm up, choose your own warm-up movements, and then do stretching exercises, which are all in the video. These preparatory activities will take 5 minutes. (After warming up, you should massage your kneecap with your thumb to move your knees. The specific action video is shown) Then start training. Only on Wednesdays do six exercises, and on other days do five exercises. )
First practice the first jump (commonly known as half squat jump) for 30 times, then rest for 1 minute, and then jump for 30 times, so jump for 4 groups. Try not to rest after the jump, practice the second item directly (friends who can't stand it later can rest for half a minute), and then practice the second item, calf lift (commonly known as heel lift), first do it with your left foot for 40 times, then do it with your right foot for 40 times, and then practice the second group after half a minute's rest. Try not to rest between every major event. After each group is finished, they can rest for half a minute to two minutes. ) Then practice the third item, and so on.
Weekly data should be changed according to the schedule. (Note that when practicing item 6 on Wednesday, no matter how many times each group does it, it's only the last full jump. )
Step is commonly known as step pusher, vertical jump, Burnouts is commonly known as toe jump, and squat jump is commonly known as squat jump. In fact, as long as you compare English and watch the actions in the video, you can correspond one by one.
The schedule of AA4 is as follows. If anyone doubts the authenticity of this timetable, just watch the video. There is a timetable in the video. It's just that the video is not clear and I can't see the specific figures clearly, but I can see the specific figures clearly in my schedule. Click on the following website (this English article was reprinted by me, and friends with good English can have a look)
The second half of the article (almost at the bottom) has the timetable of AA4. There is a small mistake in this article. Last week, I practiced on 1, 3, 5. Don't practice on 1, 2, 4, 5 like the third generation.
Let's talk about the timetable first. Odd weeks mean odd weeks, namely 1, 3, 5, 7, 9, 1 1, 13, 15 weeks; Even weeks mean even weeks, namely the 2nd, 4th, 6th, 8th, 10, 12, 14 weeks. Train every odd week 1, 3, and 5, and rest fully on other days; Even-numbered weeks include training on Tuesdays, Wednesdays and Thursdays and rest on other days. The amount in the early stage is not large, and the amount in the later stage is very large. So don't do other strength training later, let your body rest fully.
Sets represents the number of groups and reps represents the number of times of each group. Change the data according to the schedule during training. The eighth week and 16 weeks must be fully rested, especially 16 weeks. Can't play ball, can't train lower limbs. This is mentioned in the book. The names of each movement are arranged in the order of your training, and the order from left to right is the order of your training.
After 16 weeks of rest, rest for another three weeks (you can play ball as much as you like for these three weeks, preferably at least three times a week to keep your legs moving). If you rest for a month, you will have to receive advanced training in air alert.
The advanced training method of air alert, I take Monday of the first week as an example to explain;
Advanced air alert does not practice squat, one-legged jump and calf lift (refer to items 2 and 6). There are five cycles of practice every day, and the training content of each cycle is the same, but it is repeated five times. So we just need to figure out what we need to practice in 1 cycle, repeat it for 5 times, and your training will be over. Remember, only you can rest for 2-3 minutes between cycles, 1-2 minutes when you jump, and you can't rest at other times. (mainly because there is only one set of other movements) The following is the training content of each cycle; First of all, you still need to warm up (as I said above), and then start to practice striding (that is, the third step in the previous training plan) 15 times, only do one group, and then practice striding, each group jumps 15 times, and three groups can have a rest. Then practice burnout (commonly known as tiptoe jumping), then practice jumping, then practice burnout, and then practice push-ups. After that, you complete a cycle, rest for 2-3 minutes, do it again (that is, do another cycle), repeat a cycle five times, and you have completed today's training. Therefore, the advanced training amount of air police is the same three days a week, and the odd weeks are 1, 3, 5. Practice even weeks on Tuesday, Wednesday and Thursday, and just stick to it for six weeks.
The following is the schedule of air alert advance. For your convenience, I will give it to you in digital form, and the typesetting is arranged in the typesetting order of the real timetable. The viewpoint of timetable is the same as AA4, so I won't talk about it here.
Advanced air alert.
Odd weeks-Monday-Wednesday-Friday
_ _ leapups _ burnouts _ leapups _ burnouts _ thrustups were added in week _ _.
1_____ 1* 15_____3* 15____ 1* 100____3* 15____ 1* 100____ 1*20
3_____ 1*20_____3*20____ 1* 150____3*20____ 1* 150____ 1*25
5_____ 1*20_____3*20____ 1* 175____3*20____ 1* 175___ 1*30
Even Weeks-Tuesday-Wednesday-Thursday
_ _ leapups _ burnouts _ leapups _ burnouts _ thrustups were added in week _ _.
2_____ 1* 15_____3* 15____ 1* 125____3* 15____ 1* 125____ 1*20
4_____ 1*20_____3*20____ 1* 150____3*20____ 1* 150____ 1*25
6_____ 1*25_____3*25____ 1* 175____3*25____ 1* 175____ 1*30
1* 15; * The number on the left refers to the number of groups, and the number on the right refers to the number of times of each group.
The weekly data of this timetable is the data of one cycle, and the training is not finished until five cycles are completed every day.
Third, rest; I have talked about how to rest between AA4 and Air Alert Advanced. Let me talk about how to rest after the practice of Advanced Air Alert. It's actually quite simple. Just play ball three times a week. If you can't play three times a week, you can choose two ways at home, three times a week, according to the schedule of Air Alert 4 and the training volume in the seventh week. You can also play twice a week and practice until the seventh week. It's up to you. The purpose of doing this is to stay active and energetic.
In fact, theoretically, there should be a 48-hour interval between the day of competition and the day of training, so I don't advocate competition during training. If you really can't stand the temptation of basketball, play it on a day when you don't train, and try not to tire your legs.