1, warm up first, such as running a few laps, doing some warm-up exercises, and moving the joints and ligaments of the whole body.

2. Do some powerful exercises, such as bench press, quick press, weight-bearing squat, etc.

(1) Make a quick push with 70% strength, accelerate to run 30 meters immediately after completion, and then rest 1 minute.

(2) Do weight-bearing squats with 70% strength, accelerate to run 30 meters immediately after completion, and then rest 1 minute.

(3) Make a quick push with 85% strength, run 30 meters immediately after completion, and then rest 1 minute.

(4) Do weight-bearing squats with 85% strength, accelerate to run 30m immediately after completion, and then rest 1 min.

(5) Make a quick push with 100% strength, run 30 meters immediately after finishing, and then rest 1 minute.

(6) Do a weight-bearing squat with 100% strength, accelerate running for 30m immediately after completion, and then rest 1min.

3. Relaxation exercise, such as jogging for several laps, stretching ligaments, or massaging muscles to relax them.

4. Practice every other day

Diet plan

1. Eat enough protein every day, such as lean meat and egg white.

Have a good rest and develop good eating habits.