Jump practice on Monday-8 groups of standing jump (100%), 3 5 groups of standing jump (100%), 2 groups of weight 15KG barbell 400 m jump (100%), interspersed with 400 m jump 2 groups (relax There were 50 abdominal support in 3 groups. Massage to relax after jogging.
Tuesday, special training-100m, 8 groups (full-time),120m, 5 groups (70%), jogging, massage and relaxation.
Wednesday's strength exercise-fast clean and jerk (clean and jerk) 15 group, weight 25KG, instantaneous burst speed, high throw (snatch) 10 group, weight 50KG, pay attention to waist protection. 30 at each end, 5 groups, pay attention to the action in place. Three groups of 50 supine leg lifts are required to keep their feet from landing. Stand up and support three groups of 200 leg lifts, and ask the legs to touch the chest as much as possible. Three groups of 50 back muscles exercise, requiring coherence. The weight-bearing dumbbell swing arm is connected to 200 groups, which requires fast but standardized movements, and the correct swing arm posture should be fully understood when doing it. Finally, there are three groups 10 squat (the weight of men should not be greater than 180KG) and three groups 10 squat (the weight of men should not be greater than 150KG). Note: You must be protected before you can do this exercise. Remember to hold your chest high! ! ! Because there are not a few paralyzed athletes in this training, including some athletes from professional teams. In the middle of the squat, quick leg lifts are interspersed in order to activate the lethal force gained by the squat. Then jog and massage.
Thursday: Connect small muscle groups to increase joint strength, jump over the steps with one foot, 200 steps per leg, 3 times per leg, 200 times per leg, 5 groups, 200 times per leg (steps), 5 groups. Finally, running steps need speed, and it is best for many people to do it together. In order to find your own rhythm in the chaotic footsteps, you can't compete by yourself, and often the rhythm of your opponent will disrupt your rhythm. Relax afterwards-you can also arrange some small joint exercises on Thursday as an adjustment day off.
Friday: speed training-the purpose is to fully activate the deadly force on Wednesday and Thursday. Eight groups (65,438+000%) of 30m design practice start, eight groups (65,438+000%) of 60m design practice run on the way, and five groups (80%) of 65,438+020m do not need to record time. Then do push-ups Jogging to relax.
Saturday: Ability training, the cruelest day! /kloc-8 groups at 0/50m (100%), which is very helpful for 100m running, and 8 groups at 300m (100%), which is very helpful for 200m running. Then relax.
On Sunday, jog to relax and adjust for a day.
Attention; Don't drink cold water after exercise!
These are all from Baidu, and some of them have been modified by me. I hope I can help you!