Following in Bolt's footsteps

Chapter 14 The boring training

After resting for half a month, Wu Ziyi finally waited for the daily training.

Lai Yuntao knew that Wu Ziyi was a very hard-working and self-disciplined student. During the half-month break, when he came to work in the morning, he could often see Wu Ziyi doing morning exercises on the playground, which lasted all day.So he simply didn't arrange a morning exercise plan for Wu Ziyi. He believed that Wu Ziyi could do it by himself, and he didn't need to remind him.

Today is Monday, December 12nd.After the second class in the afternoon, Wu Ziyi brought his spikes to the playground. Lai Yuntao and the assistant coach of the city's track and field team were already waiting for him on the playground.

Seeing Wu Ziyi approaching, Lai Yuntao pointed to the assistant coach and said, "This is the coach sent by the city's track and field team, Li Sang-hyuk."

Li Sang Hyuk stretched out his hand and said to Wu Ziyi with a smile, "Wu Ziyi, I heard your name half a month ago. I haven't graduated from college for long, so you can call me Lao Li."

Wu Ziyi called "Brother Li" very sensiblely, of course he wouldn't really call him "Lao Li". It's okay to call this kind of address after you get used to it, but it's too naive to call him the first time you meet him. .

Sure enough, when Lee Sang Hyuk heard the "Brother Li", the corners of his mouth became more curved.

"Okay, now that we know each other, let me show you the equipment used for training," Lai Yuntao said, and took Wu Ziyi to the equipment room.

There are a lot of training equipment in the equipment room, sandbags, resistance bands, dumbbells, kettlebells, bench presses, battle ropes, TRX suspension training ropes, and the most annoying tires.

It is not very complete, but these are completely enough for Wu Ziyi at the current stage. Many non-sports middle school equipment are just old dumbbells, bench presses and relatively common tires.It is very generous for the school to allocate funds to the track and field team to purchase some equipment, and the basketball team members can also use these equipment, but Wu Ziyi definitely has the priority to use it.

Lai Yuntao pointed to these equipment and said: "Wu Ziyi, your weight is still too light, strength is the weakest of all your abilities, so your main training before the New Year is strength training. But while strength training You should also supplement your nutrition in time, and your nutritious meals will be richer in the future than before the City Games.”

After finishing speaking, he picked up the sandbag on the ground and handed it to Wu Ziyi, "Before strength training, go to the playground to warm up, put on the sandbag and resistance band, go to the playground for two laps, and then put on the equipment to do interval acceleration.

Before the Spring Festival holiday, your daily plan is to do resistance running training for an hour and a half, and then go back to the equipment room for strength training.Those trainings such as holding your breath and running while listening to the signal should be practiced after returning from the Spring Festival holiday.What you need most now is to strengthen your body. "

Wu Ziyi nodded. It is true that what he lacks most now is strength training. Although there were dumbbells and bench presses in the month before the city games, those equipments are very old. They are old things left before the merger of No. Besides, the training intensity of the school sports meeting cannot be compared with the training of the city team at all.

Wu Ziyi brought sandbags and resistance bands, Lee Sang Hyuk rolled the tires, and the three came to the playground.First fix the sandbag leggings, and jog for two laps to warm up.If it is a middle-distance runner to warm up, it usually takes three laps to go up, but Wu Ziyi is a sprinter, so he only needs to start his physical activity.

It was already the third class time in the afternoon, and there were no other students or teachers on the playground except Wu Ziyi and the other three, only Wu Ziyi was jogging on the track alone.

It is said to be jogging, but Wu Ziyi has been controlling his stride and movements. He runs with long strides and high legs. This method consumes more energy than ordinary people, but the thigh muscles will Get more exercise.

After running two laps with sandbags on, Wu Ziyi took a 5-minute rest first, and then started to run at intervals.As the name suggests, interval acceleration running is to perform accelerated running exercises at intervals.Wu Ziyi takes 50 meters as an interval, first sprints for 50 meters and then jogs for 50 meters, repeating the cycle, 100 meters as a group, and after one lap is 4 groups of intermittent acceleration.

"Get ready, run!" Under Lai Yuntao's command, Wu Ziyi started running quickly, accelerated to 50 points, and then gradually turned into a relaxed run.Before the first straight, Lai Yuntao immediately issued an order: "accelerate, speed up!".Wu Ziyi started the second speed run, speed up - relax - speed up - relax, until the end of this lap.

Wu Ziyi, who finished the first lap, panted, stepped, and relaxed his muscles at the finish line, while Lee Sang Hyuk took out a bottle of light yellow-green drink that looked like vegetable juice and handed it to him.

Lee Sang Hyuk said with a smile all over his face: "Come on, add nutrition, it's delicious~"

"I don't know what this is, right?" Wu Ziyi, who understood Li Sang-hyuk's evil taste, thought in his heart. Although he was reluctant in his heart, he took the drink in Li Sang-hyuk's hand cooperatively and said, "Is it vegetable juice? I'll try it." taste."

In the mouth, a strong fishy smell instantly filled the mouth. This stuff may not be as disgusting as canned herring, but people who are not mentally prepared to drink it for the first time will easily spit it out.

Although he took precautions, this was the first time Wu Ziyi had been exposed to spirulina drinks in his life, so he still retched a few times unavoidably.

Lee Sang Hyuk hurriedly stepped forward to pat Wu Ziyi on the back, and said with a smile: "Hahahaha, it's hard to drink, it's the same as the first time I drink it."

Wu Ziyi shook his head, making an international contempt gesture towards Lee Sang Hyuk that he understood.

Lee Sang Hyuk laughed even louder.

Lai Yuntao said at the side: "This thing is called spirulina drink. We make it ourselves and count it in your nutritious meal. It doesn't taste as good as the drinks on the market. It doesn't add additives so the taste is very bad. But it is good for your body. Great benefit, use it to replace water during training later on. No problem, right?"

Wu Ziyi replied: "It's quite unpleasant, but I can accept it, coach."

"Okay, as long as you can accept it. None of the city team members have this thing. I picked it out from the school's allocation to buy it for you. Rest for another 5 minutes, then put on a resistance band and do two sets of 30-meter speed runs , Two groups of 60-meter acceleration run"

The first day of training started like this. Before the "Guangxi Youth Athletics Championships" in July next year, Wu Ziyi only had Sunday to rest every week, and he still had to go to school for daily training on Saturday afternoon. During the 7 months, Wu Ziyi's holidays are New Year's Day (7 days), Spring Festival (2 days), Lantern Festival (7 day), Qingming Festival (1 days), Labor Day (3 day), and the Dragon Boat Festival in June. At that time, Wu Ziyi will go to the city team for the final training camp, so there should be no holidays.

The long training period has begun
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(End of this chapter)