The Su God of the Reopening of the Sports Arena

Chapter 362 Training Upgrade!The Boy King's War is on the verge of breaking out

The original BJ IAAF World Youth Championships were actually not so troublesome.

Because there are not many people who can participate, or who are meaningful to participate.

Only Liang Jiahong has the opportunity to match the age of this generation, so there is no need to choose.Liang Jiahong lived up to his mission and made it to the final, finishing the final at the gate of his home with fifth place.

but now……

This situation has changed.

Now quite a few people have this ability, so how to arrange it after all.

Su Shen definitely wants it, Zhao Haohuan is also eligible, plus Liang Jiahong, it's almost there.

There is another person who will let it go.

The women's team must be led by Chen Juan, and they may not even be able to get all the people together, but the men's team is different. This time the organizer has wild cards from the beginning, so it would be a waste not to use them.

After choosing and choosing, it was finally given to Zhang Peimeng.

Why not give Lao Daniu and Zhou Bing?It's not that they don't give it to them, nor does it mean that Zhang Peimeng is specially taken care of, it's just that the former's age and the latter's competitions are in conflict.The general entry criteria for the IAAF World Junior Championships are... under the age of 19 for men and under 18 for women.

But this time it is U20, that is to say, 19 years old can also participate, so Zhang Peimeng can also participate.

It's not enough to work and rest, it's already 20.

Zhou Bing is the only one in this age group who can run 200 meters well. In order to ensure the results, he, Zhang Peimeng and Liang Jiahong are in charge of this part.In fact, Liang Jiahong only made up the 200 meters, and the real main players were Zhou Bing and Zhang Peimeng.

In addition, Zhou Bing is not strong enough for 100 meters, so it is a good choice to specialize in 200 meters.

Of course, as soon as this lineup was announced, it actually caused a lot of discussion.

Because in the end, the track and field team of Guangdong Province made it round.

The "Su Divine System" takes care of everything.

Are you not convinced?There is no way around that, there is no player in this age group better than them.

There is no need to even run.

This generation of players is still not faster than them, either they are too small, or they are too big, they can choose and choose, these four are the most suitable.

Now that you choose to participate in this competition, everyone has less than a month to train and break through.

Su Shen arranged a more detailed method for everyone to improve on the basis of not disturbing the overall running rhythm as much as possible.

There is no need to continue to add new things, the main thing is to train the circular arm swing that I taught at the beginning of the summer training.

It is best to use it in actual combat.

Then it is mainly to improve physical fitness and cherish the golden improvement period during this period.

Including Su Shen, will also be 17 years old after participating in the IAAF World Youth Championships.

He tested his physical condition a little bit, and then he made a decision.

Only a few dozen days to 17, a lot of preparations, and it's time to test.

After laying the foundation for 2 years, everything depends on whether we can accumulate and develop.

Su Shen has been suppressing his training status before, and he knows that he has greatly increased the intensity, so there must be no problem.

But he still wants to grow taller, so he can only suppress it. Basically, the most important thing is to train at the sub-limit. The main strength plate is improved, and there is no real special strengthening.To put it bluntly, the muscles all over his body now are "extras" that stimulate height, stimulate explosive power, and are added.It's not a strength attribute that has been specially strengthened, nor has it really improved this aspect.

There is a huge gap between the strength improvement of the system and the improvement of additional training.

The training methods and methods are also quite different.

In the past, it was all about heart and lungs, explosiveness, and height growth. Now, Su Shen has measured it yesterday, and his height has finally broken through 1.8 meters barefoot, reaching 180.1 cm.In fact, he has already reached his physiological limit. He knows very well that even if he pays more attention, there may be only a few tenths of room for growth. It is impossible to grow without limit if he supplements the day after tomorrow.

So, after reaching this height, Su Shen decided to try his physical condition, if he could...

He wants to activate the strength attribute of his body in less than a month this time.

The so-called strength improvement is completely different from muscle hypertrophy improvement.

Don't think that you just hold a barbell or dumbbell and just do it like this.

In fact, there is a strict distinction in this aspect, which has been proved by countless journals. Simply put, a set of formulas——

Muscle hypertrophy is about: 65-85% of the limit weight to train.

Strength training is probably: greater than or equal to 70~85% to train.

Muscle endurance training: probably less than or equal to 65%~75% to train.

Muscle explosive training: 30-70% to train.

At the same time, the number of each group is different. For example, 3~6 is the main stimulation force, 8~12 is mainly to stimulate muscle hypertrophy, and more than 12 is mainly cardiopulmonary training and so on.

Another example is how fast or slow you do it, and whether it is centrifugal or not, it is also related to whether you have explosive power or muscle hypertrophy.

This is actually something else entirely.

This is the reason why ordinary people can't practice well. In addition to lack of perseverance, the blindness of the training plan is the key node that you don't know how to strengthen.

Su Shen is now really starting to stimulate strength, special stimulation, which is a big part of improvement.

Especially under the premise that he didn't have any special stimulation before.

For example, the current squat is typical. Although the squat for strength training is not a low-bar training method like powerlifting (general athletes do not use low-bar training for squats, because such training is far from real sports benefits. It’s not as good as the high pole (I won’t repeat it in the future), but you still need to make various preparations.

Especially before you start heavy weight training for the first time, the first thing you need to do is not to just "just do it".

As a professional athlete, you have to prevent your body from being injured and affect your main event.

On this basis, Su Shen reviewed his heavy weight training plan in detail, and wrote down the precautions, so as not to forget during the training.

The first one is that in gradually increasing the weight, you have to feel the problem of your mobility in all aspects.

Such as the hip joint, such as the lower back, such as the ankle joint, such as the shoulder joint and so on.

If you don’t do it well, or your joint range of motion exceeds or wears out at the limit for a long time, that situation is equivalent to walking a tightrope all the time. If you are not careful, your body will suffer serious or even irreversible damage.Su Shen had been recuperating for nearly a year because of a back injury.In this reopening, he also wanted to enhance his physical condition while minimizing his hidden injuries.

I didn't understand it when I was young, but now that I give it another chance, God Su is more cautious and meticulous than anyone else.

The spirit of "just do it if you don't accept it" is absolutely absolutely not applicable to the situation of professional athletes in training.

In fact, it is not recommended for ordinary people to do this, otherwise, if you are injured, those Internet celebrity bloggers will not be responsible for your body even if it is a dime.

……

"The lower back is a little stiff after squatting. It may be that the flexibility and strength are not enough, or it may not be fully active."

Su Shen grabbed the toes and squatted down, as low as possible, because this is not a powerlifting training.

"The feeling of stretching in the thoracic spine may need to be strengthened, with some tightness and stiffness."

Su Shen took the test of squatting down, holding his head and stretching his chest upwards, and recorded it immediately after finishing.

"Testing the rotational performance of the thoracic spine with heavy weight."

"Test what is the most suitable stance distance for your own body."

……

God Su was making these preparations, and the rest of the people were watching. They only thought that God Su was too detailed, and expressed their amazement.Because we have never seen such professional preparation and testing work in China.

We are still in the "barbaric era", and athletes generally adopt the "do it if you don't accept it" approach.

It's no wonder that there are no problems.

"Xiao Tian, ​​is the squat stance different for everyone?" Someone asked, after all, no one pays attention to this now.

Even this is an era when the knees cannot go over the toes when squatting.

In fact, this argument was later criticized as one of the top ten fallacies of squats.

But in the past, this was really all the rage, not only at home, but also abroad.

This is all because physiological anatomy and sports medicine have not yet been developed in combination, and the conclusions drawn from purely looking at biological kinematics.In fact, it was made very clear later that it was not the same thing at all.

Su Shen nodded and said, "Everyone has their own golden distance."

"But our former coaches always said that the squat should be narrower, the width of the shoulders, the degree of toe orientation, and the depth of the squat. It seems a bit different from your statement." This is still implicit, if it weren't for Su God, these professionals are probably going to "spray" directly, but it is obvious that in this place, God Su is the core boss.

What he said is the rule.

"These answers are not all correct, nor are they all correct, because they did not consider the differences of human bodies." After finishing speaking, Su Shen pointed to his own body and said, "If you want to know the answer, you have to look at it." What exactly is our own bone structure like?"

"Bone structure? How can there be any difference in bone structure? Aren't they all these bones?" Liang Jiahong also asked curiously. He really didn't understand why God Su said that the bones were different. Isn't that a monster?
Su Shen smiled, and said: "It's really different. Everyone's bone structure is actually different."

"For example, the groove in the key of the bone. I want to say that some people are longer and some are shorter. Do you believe it?"

"For example, some people's femurs may grow 2 to 4 centimeters, or even 5 centimeters."

"Is there still this difference?"

"Then even if there is such a difference, what does it matter? Isn't it still the same? Isn't it still the femur?" Liang Jiahong and others were even more confused, and became dizzy after hearing it.Su Shen took the trouble to explain: "The difference is huge."

"Let me tell you the simplest thing. For a person with a longer femur, his joint connection will be farther away from the pelvis."

"So at this time, let me make an analogy with you. If your coach asks you to stand narrower and squat, what kind of problems will arise?" Su Shen looked at everyone, and unconsciously entered the "Su Professor".

"There will be discomfort, there will be...hip joint pain and even wear and tear." Zhao Haohuan, who had suffered from this discomfort, was the first to react.

"That's right." Su Shen nodded, and said: "Because of the extra few centimeters, it will cause him to squat with a narrower stance, which will be very uncomfortable. This is against his physiological structure. In fact, not only It's the hip joint, and over time, his knees, and even his ankles will take extra stress, and eventually cause injuries."

"Now that we have mentioned the type with long femurs, let's say by the way, what if it is the type with relatively short femurs?" Su Shen asked, "What do you think will happen?"

After thinking for a while, Hu Kai spoke first, saying: "At this time, if you stand wide and squat, the pressure will concentrate and accumulate near the knees, which will form a stronger shear force? Therefore, this physiological structure For those who want to squat, you should take a narrower distance, right?"

"Yes, Brother Kai is right." Su Shen is very satisfied with the collective improvement and collective changes of the entire team, which is one of his ultimate goals for coming here.Only when the collective is promoted, can the entire track and field circle of florists rise up, instead of just one person as the top figure.If there is only one person, similar to the 110-meter hurdles, then after the strong man goes down, everything will return to silence and collapse in an instant, and there is no possibility of a strong project.

Su Shen stood up by himself, made a demonstration, and said: "To be more precise, the pressure on the knee will accumulate on the inner side of the knee, because your femur is short. Let's see if it is true. Over time, the inner side of the knee Ligaments and soft tissues will have a lot of problems. It may even affect life."

"So that's how it is." Zhao Haohuan said, "No wonder you asked me to stand a little wider when squatting, which is completely different from what the coach said before. The reason is actually in my physiological structure?"

"So the reason why I want to be narrower is that my femur is relatively short, right, Xiao Tian." Hu Kai also understood why Su Shen had to redesign and adjust the squat for several people before they started squatting. If you don't know the distance, you don't know it. Once you know it, it can be said that every step is science, and every step is a detail.

"Yes, it's not just the length of the femur, but also the angle of the bone where the femur connects to the pelvis. Because the femur is not a straight bone, the angle of the connection should also be considered, otherwise there will be imperceptible collisions and physical injuries. confrontation."

"Oh my God, Xiao Tian, ​​then help me see if my stance and toe angle are correct."

"And me and me, I also feel a little uncomfortable."

All of a sudden everyone got busy, and Su Shen was also patient, adjusting and answering one by one.

Efficient and fast, it is really a universal robot, known as the "Transformers" of the Guangdong Provincial Team.

But when Su Shen started to make these preparations, Zhao Haohuan was on the side, as if he had already sensed something.

He clenched his fists and forced himself into a state of working harder and more devotedly.

Because at this moment he understood...

God Su has never really strengthened his muscular strength attributes.

He is going to start focusing on strengthening these aspects.

At that time, God Su's achievements may also have a leap forward.

I have a deep understanding of this aspect of my own experience.

It also means...

The internal peak duel between him and God Su is about to start in earnest.

It is no longer the state where I was in the lead easily all the time.

He even felt that in this World Youth Championship at his doorstep, he would have a serious fight with Su Shen on the top of the Forbidden City.

The intensity this time is likely to be far higher than before.

As a top athlete, he doesn't want to lose.

But he also understood.

This young man who is more than one year younger than himself.

He too.

Also don't want to.

In this way, a direct peak confrontation is doomed to be inevitable.

PS: Chapter 2 to ~~~
(End of this chapter)