The special speed, speed strength and speed endurance of middle and long distance runners are the comprehensive training effects of the coordinated development of various sports factors between athletes and special competitions. Because speed strength has the comprehensive characteristics of speed and strength, speed strength is one of the decisive factors to determine the performance of special events in middle and long distance running. Therefore, speed and strength training is the key to achieve good sports results.
Characteristics of speed and strength training
Speed strength is an important part of strength quality, which refers to the ability of neuromuscular system to mobilize its functional potential and show its maximum strength in the shortest time. It is a special expression of muscle contraction strength and contraction speed, and has the comprehensive characteristics of speed and strength. Because of its particularity and comprehensiveness. Therefore, this special strength quality should be applied to the speed and strength training of middle and long distance running in combination with the characteristics of the project.
Speed strength training plays an important role in improving the cardiovascular endurance, muscle endurance and technical level of middle and long distance runners. Through the observation of some major events, it is not difficult to find that the winners of middle and long distance races often keep a certain running speed in the final sprint stage of the competition and use the leading tactics to make a quick and favorable sprint. This requires athletes to have extraordinary aerobic capacity, which is closely related to various speed and strength training methods. Therefore, one of the main factors that determine the performance of middle and long distance running is speed strength.
Main methods and means of speed and strength training
American middle and long distance running coach Joe? Dr. Virgil, the physical fitness tests of several middle-distance and long-distance runners show that the 800- 1500m runners have excellent leg strength and good muscle endurance, while the athletes over 5000m have good strength and ideal muscle endurance.
For middle and long distance running events, the main factors that determine the performance of special sports are speed strength, speed and speed endurance. Speed endurance is the foundation, speed is the core, and speed strength and strength endurance are the guarantee. Emphasis on aerobic and anaerobic mixed training after aerobic metabolism training, and finally high-intensity speed and strength training based on ATP-CP and anaerobic glycolysis metabolism, so as to comprehensively improve the supply capacity of athletes in training and competition, and improve the energy output power and speed and strength ability of athletes in fatigue state, which is the mainstream of middle and long distance running training today. The following exercise methods are of great benefit to improving performance:
1, the main training methods
(1) continuous training method
Continuous running training is proved by practice to promote the increase of heart volume and capacity, effectively improve athletes' aerobic metabolism ability, improve the function of respiratory and circulatory system, and improve anaerobic metabolism ability. There are usually two types of continuous operation.
The first kind:
It is a fast continuous running, generally lasting 45 minutes to 1 hour, and the heart rate is controlled at 160 ~ 175 beats/minute. This method can not only develop special aerobic metabolism ability, but also improve aerobic/anaerobic mixed energy supply ability, which is an important means of middle-distance endurance running training.
The second type:
It is a continuous running at a constant speed, with a general duration of 1 ~ 1.5 hours. At the beginning, the heart rate was 145 ~ 160 beats/min. With the improvement of speed and the adaptation of the body, the heart rate gradually reaches 165 ~ 180 beats/min. This method not only helps the body adapt to the process, but also enables athletes to bear the best exercise load, which can develop the final sprint ability of middle and long distance running and is also the main means of speed and strength training.
(2) Repeated training method
Repetitive training is a method that is not controlled by interval time, but requires high speed and a little longer distance. According to the athlete's physical recovery, carry out the next exercise. This method helps to improve the quality of training load and the body's ability to tolerate lactic acid accumulation. When repeating training and running, the paragraphs used are generally as follows: running 6-8 groups in 200-400 meters; Long-distance running 600~800 meters, 6~ 10 group. The interval time is controlled at about 6 minutes, and the general heart rate returns to 1 10 ~ 120 beats/min, and the next exercise begins. During the interval, it is suggested to restore the athlete's heart rate to 1 10 ~ 120 beats/min before the next exercise. This method can make athletes bear the maximum exercise load, thus improving speed strength and speed endurance.
(3) Intermittent training method
Interval training method consists of five factors: running distance, speed, times, interval time and interval mode. When interval running training is adopted, the running speed and interval time should be strictly controlled, and the speed, distance and interval time determined according to the actual situation should be completed as far as possible according to the regulations, so as to improve the final sprint ability of athletes. During interval running training, the paragraphs adopted are generally as follows: 100 ~ 400 m 6~8 group running; Long distance running 600 ~ 1000m, 4~6 groups. The interval time is controlled at about 2 minutes, and the general heart rate returns to 120 ~ 140 beats/min, and the next exercise begins. This method can not only complete a lot of exercise load, but also maintain a high speed.
2. Main training methods
(1) Sand running practice
Sand running training has many benefits for long-distance runners, and many world-class excellent middle-distance runners have regarded sand as an important content of speed strength training plan. In the training of running in the sand and doing back pedal in the sand, athletes can make the cardiovascular system and muscle system bear a large load at the same time at a slow speed, which is impossible for other training.
Therefore, athletes can achieve obvious results as long as they do less exercises. After running training, athletes can maintain the balanced development of various muscle strengths without too much speed and strength training. As long as conditions and environment permit, it is extremely important for middle and long distance runners to do some strength exercises barefoot in sand, grass or soft ground after training and competition.
⑵ Running practice in water
The auxiliary exercise of running training in swimming pool is much better than any other equipment. Running in water can accelerate the recovery of athletes' bodies, promote the development of strength, and help maintain the balance of various strength training. For track and field team training, every summer comes, they will go to the river or reservoir for swimming training, usually from 4 pm to 5 pm. Running in water can improve the function of athletes' cardiovascular system and improve their speed and strength.
⑶ Flexibility exercise
Flexibility exercise is very important for middle and long distance runners to exert their speed, speed endurance and speed strength. Poor flexibility will limit the range of motion, lead to a decrease in moving speed and reduce neuromuscular coordination. Some studies show that enhancing the flexibility of joints can improve the elasticity and strength of surrounding muscles. Higher muscle elasticity can lead to an increase in strength, thus improving strength reserve, and the improvement of muscle extension and contraction ability can increase muscle speed and strength. From various research results, it can be concluded that flexibility exercises can not only improve the flexibility around joints, but also increase muscle strength. Because of the improvement of muscle elasticity and tension, muscles can make better use of the energy of speed and strength.
(4) periodic speed strength training and super-isometric speed strength training
The advantage of these two training methods is their variability. Because of the variability in training, it can reduce the physical and mental consumption of athletes when they repeat the same sport. Cyclic speed strength training is a more traditional method to supplement the training fatigue period of middle and long distance runners, which can make athletes accept new combinations of different training stimuli. The advantage of cyclic speed strength training is that all parts of the athlete's body are stimulated one by one until the whole body is stimulated, and at the same time, a high heart rate is maintained throughout the training time.
The main methods of periodic speed strength training;
Push-ups-sit-ups-split legs vertically-parallel bars with both arms flexed and stretched-knees lifted-pull-ups-legs lifted straight-leg abduction-leg adduction-rope climbing-right-angle sit-ups-arms hung with heavy objects, etc. Super-isometric speed strength training can be used to prepare for the general physical training of middle-and long-distance runners.
From various practices, it is known that super-speed strength training is particularly useful for middle and long distance runners. Training must be conducted in a strict manner.
Super isokinetic strength training method;
Leg-lift running-hip-kick running-stride running-one-leg jumping-one-toe or two-toe jumping-knee touching chest jumping-jumping turn 180- frog leaping-two-foot skipping and so on. Trainees can complete the whole structural training that takes 20-25 minutes, and they will get good speed and strength training results.
Problems needing attention in speed and strength training
1, rational distribution of overall physical strength
The reasonable technology of middle and long distance running is closely related to many factors such as athletes' physical fitness, physical fitness and special ability. Long-distance runners often perform well in the first half of the whole process or longer when they have physical strength and ability, but in the later stage or sprint stage, when they are tired, their technical deformation is obvious, which is also a technical difficulty that middle-distance runners can't overcome. Therefore, athletes are required to distribute their physical strength reasonably, strengthen the training of mastering reasonable techniques under fatigue, and improve their technical level in this respect.
2, strengthen the trunk strength
Because the development and training of middle and long distance runners' back muscles is obviously lower than that of leg muscles, it is very easy to cause the body to turn back and forth excessively or lean left and right during running, which wastes precious physical strength to a great extent, and is not conducive to the development of step length and step frequency during running, which greatly affects the running speed. Therefore, middle-distance and long-distance runners should strengthen the training and cultivation of trunk posture and trunk technical consciousness while strengthening trunk muscle group training.
3. Improve the landing buffering and stretching ability of the support legs.
Middle-distance and long-distance runners have poor consciousness of leg muscle retreat and contraction when landing on the ground, and their leg strength is weak, so they often buffer too deeply, especially the ankle joint sinks obviously, which makes the body center of gravity stay behind the supporting leg and prolongs the buffering time. Therefore, it should be emphasized that the landing site of the foot should be as close as possible to the center of gravity of the body, and the hip joint should move forward quickly during the cushioning process and turn to the rear pedal as soon as possible. The slow pedaling weakness of middle and long distance runners is mainly manifested in the extensor muscles of ankle joints and toe joints. Due to the obvious lack of strength of these small muscles, the acceleration of the last landing is greatly reduced. Middle and long distance runners should pay attention to strengthening ankle joint strength and technical training to improve the contraction strength of small muscle groups.
Speed and strength training is the key.
At present, the speed of middle and long distance running is obviously improved, showing a speed curve of fast at both ends and slightly slower in the middle. In training, by increasing aerobic and anaerobic running and strength training, athletes' muscle metabolism and energy supply ability can be fully tapped. Aerobic metabolism ability is the training foundation of middle and long distance runners, and speed strength is the training center. Speed strength, speed and speed endurance are three abilities that must be developed in a balanced way. If athletes only pay attention to the development of speed and endurance, muscle hypoxia will occur because speed and strength do not develop synchronously, which will make athletes lose their elasticity and even end their sports career prematurely.
Therefore, in the speed and strength training of middle and long distance running, we should combine speed and strength training, strength endurance training and speed endurance training with practice, develop sensitivity, flexibility and extensibility, make the whole body muscles develop in an all-round way, increase the range of movements and improve motor skills. At the same time, various forms of relaxation activities are being carried out to maintain a high neuromuscular coordination ability, otherwise the strength may increase, but the technical level will decline.
In addition, coaches should arrange athletes' strength training plans so as to reach the highest level of speed and strength before major competitions come. In speed and strength training, it is very important to follow the laws of athletes' physiological and psychological changes and arrange the exercise load and intensity reasonably and scientifically.
Therefore, it is necessary to make a training plan, choose training methods and means, design the training course structure, and reasonably arrange the training load intensity and exercise amount based on the principle of step by step, combining the speed and strength characteristics of middle and long-distance runners and the training tasks and requirements of each stage, according to the specific situation and personal characteristics of athletes.