1. The main means of speed endurance training:
(1) Run 60m× 5 times× 3-4 groups at intervals of 30 ′-60 ′ and 5 ′ at 90%-95% of the highest intensity.
(2) Run 100 m× 5 times× 2-3 group at 75%-80% intensity, with sub-interval 1'-2', group interval of 6'-8', or pulse recovery to 120 times/minute.
(3) Run 150m× 3-4 times× 2 group with an intensity of 80%-90%, with an interval of 2'-3', an interval of 10', or pulse back to 120 times/minute.
(4) Run 300 meters (80%-90% intensity) for 4-5 times with an interval of 5'- 10', or pulse back to 120 times/minute.
(5) 100-200m variable-speed running (running intensity is 75%-85%) is generally selected in the first half of the preparation period or the recovery period.
(6) Run together (150m+100m+60m+150m) × 2 groups, or (60m+100m+150m+6550).
(7) Repeated running: 250m-300m× 3-5 times (the number of athletes in 400m is slightly more), the intensity is 75%-90%, and the interval is 6'- 10'.
(8) Long-distance repetitive running: 450-600 m× 3-5 times (suitable for athletes specializing in 400 m running), with intensity of 75%-90% and interval of 10'- 15'.
The above training methods should be used selectively in actual training, and the number of exercises and groups should be determined according to the actual situation of athletes.
2. The main means of speed strength training:
(1) Swing your arm1-0/.5 kg dumbbell by hand or hand, with the fastest frequency 10 second (sitting or standing) ×4-6 times;
(2) Pushing hands in prone position clapping 10- 15 times ×4 groups;
(3) Fast push-ups for 20-30 times ×4-5 groups;
(4) 30-40kg fast bench press barbell: 5- 10 times× 4-5 groups;
(5) supine position rapid flexion for 20-30 times× 4-5 groups;
(6) supine rapid knee and shoulder movements for 40-80 times× 4-5 groups;
(7)10second× 4 group run with leg lifts at high speed;
(8) Leg-lifting running 1- 1.5 kg sand leggings 10 sec ×4 times;
(9) Run 4 times at a distance of 30-60m with-1kg sand leggings;
(10) 3-4 kg with 30-60 m accelerated running for 4 times;
(1 1) Run uphill with or without load;
(12) Fast straight knee jump with load 10 sec ×6 times;
(13) Standing long jump, standing triple jump, standing ten jump ×6-8 times;
(14)5- 10 Fast Leap ×4-5 times;
(15) 5- 10 column (height 50- 106 cm) ×5-8 times× 4-6 group;
(16) One-leg or two-leg jump deep exercise (height 50-100 cm);
(17) prone fast calf adduction (resistance can be added) 40 times× 5 groups;
Second, diet: do not overeat, eat and drink, pay attention to nutrition, pay attention to the principle of seven points full. Food is the most important thing for the people, and a reasonable diet is very important. So how to make a reasonable diet? I think it can be summarized by five figures, namely "one, two, three, four and five". 1. Drink a bag of milk every day. We in China have many advantages in diet, but we are short of calcium. Almost 90% people in China are short of calcium. Calcium deficiency has three results: first, bone pain, people with calcium deficiency are osteoporosis, prone to diseases such as hyperosteogeny, backache and leg pain, cramps, and often ache all over; The second hump; The third fracture, the bone was broken when I fell. So why is there calcium deficiency? Because everyone needs 800 mg of calcium every day, and our diet only contains 500 mg of calcium, and each bag of milk contains about 300 mg of calcium, so drinking a bag of milk can just make up for the daily calcium requirement.
When did you start drinking milk? From 1 year. When will you drink it? Drink milk for life. Before World War II, the Japanese were nicknamed "Little Japan" because of their short stature, but now the Japanese have changed. The average height of primary and secondary school students and Japanese children of the same age exceeds that of Beijing children. There is a simple reason. After World War II, the Japanese government provided students with a bag of milk free of charge at noon every day. So there is a Japanese proverb: "A bag of milk revitalizes a nation".
When will the milk be ready? Drink well before going to bed. Because children grow up, the day is not long, and after falling asleep for a few hours at night, growth hormone begins to secrete, so drink milk before going to bed. If you can take 100 mg of vitamin C and a vitamin B complex after drinking milk (half a tablet of the above two vitamins is enough for children under 3 years old), the child will not only grow tall and heavy, but also be resistant to diseases such as colds, tonsillitis, pneumonia and fever. A bag of milk a day, plus a tablet of vitamin C and vitamin B complex, 1 yuan is enough.
Some people say that we find that many people have diarrhea when they drink milk. What shall we do? Just drink yogurt instead. What if you don't like yogurt? Drink soybean milk, but two bags of soybean milk, because the calcium content in soybean milk is half that of milk.
Second, carbohydrate is 250-350g, which is equivalent to 300-400g of staple food. This is not fixed. For example, some young people work hard and need 750 grams a day. Some lesbians are fat and have a light workload. Not 300 grams, one day 150 grams is enough.
Adjusting staple food can adjust weight, which is the best way to lose weight. The most scientific and smooth way to lose weight is called "drinking soup before meals makes you slim and healthy". Cantonese is the best example. Cantonese people especially like making soup. They drink soup before meals, and the soup enters the stomach, passes through the gastric mucosa, and then passes through the nerve reflex to the appetite center of the brain stem, which can reduce the excitability of the appetite center, automatically reduce the food intake 1/3 and slow down the eating speed; If there is no soup, you can order food and make soup with boiling water. Drinking this soup first will immediately reduce your appetite. We northerners are different. Northerners drink soup after meals, and the more they drink, the fatter they get. Why? Wrong method. Drink soup after a full meal to make your stomach full. In addition, there are fat meat, sliced meat and eggs in the soup to supplement calories. So "drink soup after meals" and "the more you drink, the fatter you get". Eating soup before meals is slim and healthy.
Third, three servings of high protein. People can't just be vegetarian and not eat meat. Protein can't be too much or too little, just three or four copies, neither too much nor too little. One serving is one or two lean meats or a big egg, or two tofu, or two fish and shrimp, or two chickens and ducks, or half two soybeans. Three servings a day. For example, if you eat a poached egg in the morning, a piece of bitter gourd at noon and two pieces of tofu or two fish at night, you will get three or four protein on this day. Too much protein and indigestion lead to too much enterotoxin. There are too few protein. People cannot eat meat every day.
So, what animal has the best protein? Fish protein is good. The more people eat fish, the less atherosclerosis, coronary heart disease and cerebral hemorrhage. What is the best plant protein? Soybean. Soybean protein is not only a healthy food, but also beneficial to women, which can relieve menopausal syndrome.
Four or four sentences, that is, "there are coarse and fine, not sweet or salty, three or four or five meals, seven or eight full." Coarse and fine, coarse grains are eaten three or four times a week. Corn flour, corn and sweet potato are most suitable for nutrition. Not sweet or salty means "light is true". Northerners have more high blood pressure than southerners because of their heavy mouths. At present, the average daily salt consumption in Beijing is 12 ~ 14 grams, but in fact, 6 grams is enough, at least 1/3 should be reduced.
"Three-four-five meals" refers to the number of meals eaten every day. Never, never eat breakfast.
I want to focus on "seven or eight points full". Be sure to eat seven or eight points full. Remembering this sentence can prolong life. At all times, there are hundreds of ways to prolong life, but all of them have poor results. The truly recognized and effective way to prolong life is a low-calorie diet, which is "seven or eight full" in plain English. A famous American expert came to China to give a lecture. Once after class, he said: It's almost 2 1 century. I hope everyone is healthy. I'll give you two most important words, more than any medicine. What are these two sentences? First, "eat seven or eight points full." It means that when I left the table, I was still a little hungry and wanted to eat, and I was seven or eight full. Second, "jogging by stairs" means walking more when you are at the door, and not taking the elevator when you live in a tall building. The best exercise in the world is walking, which can prevent diabetes, coronary heart disease and hypertension.
Five, it is 500 grams of vegetables and fruits. The greatest pain in life is cancer. How can I not get cancer? The best way to prevent cancer is to eat fresh vegetables and fruits regularly. Fresh vegetables and fruits have special anti-cancer function, which can reduce the risk of cancer by more than half.