Winter training, we should practice this

In the professional sports teams, the winter training is a training period that the coaches attach great importance to. If the athletes do not practice well in winter training, it is difficult to get a good result in the next year's competition. The same is true as an amateur marathon runner. Therefore, we must cherish the good winter training, make full use of the winter training to improve our special ability, and prepare for the new season.

On December 30, 2017, after the 98 runners completed 35 kilometers of long-distance aerobic training, they also ended the training of the first phase (four weeks) of the winter training. Overall, the training of the first-stage players was very good. Many players ran their best results over the long distance of 30 kilometers over the weekend and Gossella, and they improved significantly. They exceeded the expectations of the first winter training. The purpose of training at the stage also gave more expectation to the training in the second stage.

Before the winter training, most members of the 98-run club just completed the annual Shanghai Marathon, both physically and mentally in a relatively fatigued state. Therefore, after the start of the race, a three-week phase adjustment training was arranged and the team members were sent to the hospital to measure a blood routine indicator (testing for physical fatigue).

The number of training sessions during the adjustment training period was scheduled three times a week. The training content was mainly based on 10 to 12 kilometers of jogging. Occasionally, some core strength players were also given some physical strength training.

However, just after a week of adjustment, there was a very urgent desire for players to enter the winter training training. I was sternly stopped because adjustment training, like pre-game training, is a very important part of sports training. If this is ignored, Not only will it cause physical and mental fatigue for athletes, it will also directly affect the athletes' training in the next phase.

Therefore, the adjustment must be adjusted. The training must be conducted in strict accordance with the coach's training plan for systematic training. Follow the rules of sports training.

Before the winter training, I divided into teams of 250, 300, 310, 320, 330, 345, and 400 according to the team's horse level. They asked everyone to run together during the training. Each team had a captain to assist. The coaching group conducts daily training and management.

Winter training began formally on December 4, 2017, and the plan was completed until March 25, 2018 (Wuxi, Juma). This period will be divided into: three training cycles + 12 days before the game training, each training cycle is about to control: 4 to 5 weeks.

The first phase of training is: four weeks. Weekly: 4 training sessions, total cycle load: 290 km; training content: aerobic training, mixed oxygen training, core training, and interval training.

The following is the analysis of the first phase of training: Take the example of the entire group of horses (2 hours and 50 minutes).

Week 1: Total training this week: 70 km

Training program: mainly aerobic training and core training. A 25 km long distance course is performed on weekends. In general, when coaches are scheduled to train in the cycle, they are not advised to carry out heavy-duty, high-intensity training immediately in the first week. Instead, they mainly use aerobic endurance training. Intensity middle and lower, allowing athletes to have an adaptive process, do not care The first week of training data for athletes, but to take into account the training data of the athlete's entire training cycle.

Sometimes athletes who are trained on the first Monday will be very excited to control their paces (which are often too fast and exceed the planned pace). The coaches must give correct reminders and controls to ensure that the next training can be Complete the goal successfully.

Week 2: Total training this week: 75 km

Training program: mainly aerobic training and mixed oxygen training. In the middle of the week, an 18-km mixed oxygen training was conducted, and a 30-km long-distance course was performed over the weekend. Usually, when entering the second week of training, the athlete will enter a better competitive state. At this time, the coach can appropriately increase some 16 to 20 kilometers of mixed oxygen courses (increase the strength to adapt to the next interval training).

In fact, mixed oxygen training is sometimes better than intermittent training, and although the training intensity of mixed oxygen training is not as large as interval training, it can increase the distance and meet the rules of marathon training. It is also very effective in improving marathon runners' special ability. helpful. Therefore, many times I use mixed oxygen training instead of intermittent training to improve the training intensity of players. In recent years, the practice has been very effective.

Week 3: Total training this week: 65 km

Training program: Mixed oxygen training and intermittent training. In the middle of the week, a 16-km mixed oxygen + 400-meter interval course was performed. On the weekend, a 4000-mx interval training was performed. Intermittent time: 10 minutes/a, intensity: 14 points /. Intermittent training can quickly improve the athlete's special ability, but the content of the interval training and the timing of the arrangement are also very important.

In general, the timing of the interval training should be selected when the athlete's competitive status is better. This will not only be injurious, but also effective. During the winter training, the interval of marathon runners should choose a paragraph of 2000 meters or more. For example: 2000 meters x 6 times, 4000 meters x 4 times, etc., to ensure that the total exercise load of interval training: 16 kilometers / time, intensity: upper middle.

Week 4: Total training this week: 80 km

Training program: mainly aerobic training, a 35 km LSD over the weekend. In general, when the cycle training is carried out to the last week, the athlete's competitive state has begun to decline, this time is not conducive to relatively intense intermittent training and speed training, but it is still necessary to ensure the systematic and total sports load of the entire cycle training. That is, you can reduce the exercise intensity, but the amount of exercise is still to be guaranteed.

The first stage of training summed up: Large amount of exercise and heavy load are important assessment criteria for marathon training. I remember that when I was training in the Shandong Provincial Team, the coach also repeatedly mentioned marathon training "km + km = champion". However, “Kilometer + Kilometer = Champion” does not mean that it is simple to increase the amount of running. It is to comprehensively assess the athlete’s basic situation (age, health status) and the training environment, training period, training level, etc. based on the athletes. Make a most reasonable training program.

For example, the professional marathon runners' weekly running capacity is basically over 200 kilometers. The training content involves aerobic training, mixed oxygen training and anaerobic training. The characteristics of the entire training program are: large load, high strength and high density.

The reason why professional athletes can bear such exercise loads all the year round is not only because they are professional athletes, they are young, they have good athletic talents, they have training systems, they have solid basic skills, and because they are in a professional training environment, they have coaches and team doctors. With scientific research and logistical support, athletes live in a state of eating, sleeping, and training.

Our amateur runners cannot compete with professional athletes regardless of their age, athletic ability or training environment. Therefore, amateur training is sometimes more difficult than professional training. It requires us to strive for excellence. It requires us to grasp training efficiency. It requires us to grasp the quality of training instead of endlessly increasing the number of training sessions and exercise load, and we must not force ourselves to imitate or try. Professional team that kind of large-volume, high-intensity professional training model.

The first one is not suitable for amateur runners; the second one will not last long even if the sports performance is improved in a short time; the third is very easy to mess up the body, which is what we least want to see.

In short, when a training period is over, I will arrange 7 to 10 days of periodic adjustment training. During the training period, an assessment will be made on the training situation and physical condition of the players in the previous cycle. If there is no problem, I will proceed smoothly to the next Phase training.

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