The Su God of the Reopening of the Sports Arena

Chapter 2016 Complete Winter Training Plan! If Su Shen didn't agree, it would be unscientific
Zhang Peimeng during winter training.

"Engage your glutes and dig into the ground."

The Lakers said before winter training: "Because the gluteus maximus in the buttocks is one of the most powerful muscles in the human body. During walking, running and other exercises, when the gluteus maximus contracts, it will drive the muscles on the back and outside of the thigh to work together, so that the legs can push the ground backward and downward. This pushing action is not a simple linear force, but through the linkage of multiple joints such as the hip joint, knee joint and ankle joint, it forms an arc-shaped motion trajectory, thereby achieving an arc-shaped ground scrape."

After performing a few movements, the Lakers continued, "Take Su's 100-meter run as an example. When his feet touch the ground, his gluteus maximus relaxes moderately to cushion the impact. As the body's center of gravity moves forward, the gluteus maximus gradually contracts, pushing the legs backward and downward, causing the feet to create an arc-shaped digging motion backward and upward when they leave the ground, providing the body with forward momentum and support."

"It's the relationship between muscle exertion and digging into the ground."

"Secondly, the coordinated movement of the hips and lower limb joints is crucial to arc-shaped ground scraping. As an important joint connecting the trunk and lower limbs, the hip joint can achieve a variety of movements such as flexion and extension, abduction and adduction, and rotation under the action of the gluteus maximus. During the support phase of walking or running, the extension and external rotation of the hip joint are combined to enable the leg to generate an outward component of force when pushing off the ground, which cooperates with the movement of the knee and ankle joints to form an arc-shaped ground scraping trajectory."

"Look at this move of Suarez." Lakers Kai said, pointing to the tablet computer, "In this move, the flexion and extension of his knee joints also play a key role in the arc-shaped digging. When the leg touches the ground, the knee joint will bend slightly to cushion the impact. As the gluteus maximus contracts, the knee joint gradually extends to transfer the body's weight forward. At the same time, the movement of the hip and ankle joints is coordinated to enable the foot to dig the ground along an arc trajectory, providing power for the next step."

“It’s the relationship between joint movement and scratching the ground.”

"Secondly, the gluteal muscles play an important role in maintaining the balance and stability of the body during movement. During the single-leg support phase, the contraction of the gluteus maximus can stabilize the hip joint, prevent excessive tilt and shaking of the pelvis, and provide a stable support base for the arc of the leg to dig into the ground."

"At the same time, the gluteus maximus also cooperates with the core muscles such as the waist and abdomen to adjust the body's center of gravity and posture. When the body's center of gravity shifts, the gluteus maximus will adjust the strength and direction of contraction, as well as cooperate with other muscles to keep the body balanced and ensure the smooth completion of the arc-shaped ground-scratching action."

“It’s balance and stability and scratching the ground.”

"During exercise, the body's energy is transferred between various joints and parts through muscle contraction and relaxation. As an important power source for lower limb movement, the contraction of the hip muscles can convert the elastic potential energy stored in the body into kinetic energy, and effectively transfer it to the ground through the arc-shaped digging action of the legs, thereby pushing the body forward."

"For example, during the take-off phase of running, the rapid contraction of the hip muscles transfers energy to the legs, causing the feet to dig into the ground in an arc-shaped trajectory, using the reaction force of the ground to propel the body forward and upward, achieving efficient energy conversion and movement propulsion."

“It’s the energy transfer and the ground scratching that’s at work.”

“These are the areas you need to improve on.”

The Lakers pointed to the video analysis on the tablet and Zhang Peimeng and said, "So far, you have trained your gluteus maximus for so many years, and it has a good shape. I think you can start to connect this part. Make your ground grab stronger."

“Really master the power of Soviet-style arc-shaped ground digging.”

Zhang Pei looked at it for a while before he said, "Did you come up with this idea yourself, or did you ask Su Shen, Brother Kai?"

"Why, is there any difference?" Hu Kai asked in surprise.

"There is a difference." Zhang Peimeng told the truth.

"If you came up with this idea yourself, Brother Kai, there may be a lot of deviations. I suggest you give this plan to Su Shen to take a look at."

"If he made it for me, then there's no need to argue, let's just get started."

Lake Kai: ...

What? Are you looking down on me?
But when I think of Su Shen’s prestige on Ersha Island.

The status in the hearts of all Asian athletes.

Including the current domestic track and field sprint events can reach this level.

Even now, I am able to master such a rich knowledge system, which far exceeds what my coach had when I was an athlete.

Isn't this all...

Is it because of him?

"Don't worry, I've checked it out." Hu Kaidi's answer made Zhang Peimeng feel relieved. After reaching this height, the athletes didn't want to take any detours.

Because the golden peak period is very short.

No one wants to waste.

In the past, it was because there was no other way.

Now there is a solution.

Who could ignore that?
Who would joke about their career prospects?

Anyway, even Zhang Peimeng has now determined one thing -

No matter how good your plans and schemes are.

That also needs to be reviewed by Su Shen.

Otherwise I just feel uneasy.

Just feel.

Not scientific enough.

Although……

Hu Kai has now been admitted to a doctorate program.

None of this can make Zhang Peimeng feel completely at ease.

"Then how do we change it?" Zhang Peimeng asked immediately after seeing that there was no problem with the general policy. Having reached this level, he naturally wanted to go further.

Don't want to be stuck where you are.

In fact, it is already very strong for Asian athletes to break through 9.90 and reach the 9.80+ club.

but……

Who says Asia has two twin stars shining in the front?

Moreover, Zhang Peimeng is still on Ersha Island.

The place closest to these two people.

Naturally, we can't stop easily.

"The current plan is as follows—"

Hu Kai took a step forward and tapped the tablet screen. A file popped up with a schedule and steps written on it.

The first part is the training preparation stage.

Physical assessment and adjustment: Use motion analysis equipment, such as a 3D motion capture system, to assess body posture, joint range of motion, and muscle strength, with a particular focus on the biomechanical parameters of the hip, knee, and ankle joints. Targeted corrective training is performed for problems found, such as pelvic anterior tilt and lack of hip joint flexibility, which may include specific yoga poses or Pilates movements.

Nerve activation: Use neuromuscular electrical stimulation equipment to perform low-frequency electrical stimulation on the gluteal muscles, gluteus maximus, gluteus medius, and gluteus minimus, activate muscle fibers, increase neuromuscular excitability, and prepare for subsequent high-intensity training. At the same time, perform 5 minutes of high leg raises at a frequency of 120-150 times per minute, maintain standard movements, and activate the overall motor nerves of the lower limbs.

The second part is strength training for relatively specific technical points.

Deep Glute Bridge Progression, 4 sets of 8-10 reps:
Use an adjustable height hip bridge trainer, place your feet high, shoulders and head low, and your body in an arched position. During the hip bridge, add a change of single leg lift, that is, each time the hip bridge is lifted, alternately lift one leg and hold it at the highest point for 3-5 seconds, so that the gluteus maximus continues to contract and feel the force of the deep muscle fibers.

During the training process, use electromyography equipment to monitor the electrical activity of the gluteus maximus to ensure the optimal degree of muscle activation. At the same time, coordinate with breathing, inhale when lowering and exhale when lifting.

Single-leg squat balance training, 4 sets for each leg, 6-8 times per set:
Single-leg squats on unstable surfaces require slow, controlled movements. During the squat, keep your body's center of gravity stable over your supporting leg, with your knee in the same direction as your toes.

At the same time, hold the dumbbells, the weight is selected according to the athlete's ability, generally 10%-15% of the body weight, the arms hang naturally, keep the dumbbells stable during the squat process, and increase the difficulty of training. During training, the pressure sensor can be used to monitor the pressure distribution on the soles of the feet to adjust the balance.

Hip abduction resistance exercise, 4 sets of 10-12 reps:
Use professional hip abduction training equipment and set the appropriate resistance so that the resistance direction is opposite to the hip abduction direction. When training, lie on your side, straighten your lower leg and touch the ground, straighten your upper leg and slowly abduct it, and feel the contraction of the gluteus medius and gluteus minimus.

During training, ultrasound imaging technology is used to observe the contraction of the gluteus medius and gluteus minimus to ensure that the muscles are contracted in the correct way and to avoid compensatory movements.

The third part is arc-shaped ground-digging simulation and intensive training.

High-speed camera-assisted arc-shaped ground-scratching action analysis and training 5 groups:
A high-speed camera with a frame rate of no less than 200 frames per second is set up at the training ground to film athletes performing simulated ground-scratching movements on a specially designed curved track. Pressure sensors and friction sensors are set up on the track surface to analyze the mechanical parameters when the foot contacts the ground.

Adjust the movements according to the feedback from high-speed cameras and sensor data. Each training session includes three stages: starting, accelerating, and stable digging. Focus on the explosive power and sustained force of the hip muscles at different stages. During the training, adjust the digging angle and strength according to the data.

Elastic rope multi-directional resistance arc-shaped ground-pulling training, 4 sets:

Multiple elastic ropes are fixed to the athlete's waist and legs from different directions, front, back, inside and outside, to simulate a complex sports environment. Athletes need to overcome the resistance of elastic ropes in different directions when performing ground digging in a specified arc area, so that the hip muscles can complete precise arc digging movements under multi-dimensional force.

During training, a three-dimensional force platform is used to measure the direction and magnitude of the ground reaction force, so as to adjust the movements and ensure the efficiency of force transmission and the accuracy of the arc trajectory.

Part 4: Recovery and regeneration training.

Cold therapy and pressurized recovery: After the training, immediately enter the cold therapy cabin for whole body cold therapy, the temperature is controlled at 10-15℃, and it lasts for 3-5 minutes to reduce muscle inflammation and soreness during this training. Then use compressed air pressurization equipment to pressurize the lower limbs in sections to promote blood return and metabolic waste discharge.

Nutritional supplement and muscle repair: Within 30 minutes after training, consume a recovery drink containing a high proportion of branched-chain amino acids, glutamine and an appropriate amount of protein. At the same time, supplement with foods or supplements rich in antioxidants, such as blueberry extract, vitamins C and E, to reduce free radical damage to muscles and accelerate muscle repair and growth.

……

"Well, it's good, very comprehensive, Brother Kai." Zhang Peimeng said after reading it, and Hu Kai smiled and said, "Of course, Brother Kai, I didn't study for five or six years in vain."

"I'm a PhD student, I'm not just here to waste time."

This project is also the first time that the Lakers and Celtics have helped international top athletes develop a winter training plan.

In the past, it was always done by Randy Su Shen.

They are just executors.

But everything has a first time.

You can't just live your whole life without practicing.

Otherwise you will never be able to become independent.

As the retired athlete with the most complete education, Lakers Kai has also obtained a doctorate degree. This is consistent with his original academic timeline, but now what he has in his stomach is more advanced and more genuine.

But when the Lakers were fiddling with it.

Zhang Peimeng's words almost made his face turn brown.

"Brother Kai, it's a good plan."

"but……"

"Have you shown it to Su Shen?"

Lake Kai: ...

“Give it to me!”

"It's good that I gave it to you. Brother Kai, why are you speaking so forcefully? It's like you're talking through your teeth."

"Do you have a toothache?"

"As the saying goes, toothache is not a disease, but it can be fatal. If you have a toothache, you should go see a dentist immediately. I'm here..."

Lake Kai: ...

toothache?

I have a headache!
I’m so angry that my head hurts!