Zhang Jiali (Changsha 4 10 13 1 Hunan Judicial Police Vocational College)
Abstract: Strength training is an important part of Wushu Sanda training. In order to further improve the training level of Wushu Sanda, this paper analyzes the strength characteristics of Wushu Sanda by using the methods of literature, expert interview and observation, and puts forward relevant strength training methods and suggestions based on the characteristics of special events.
Keywords: Wushu Sanda; Strength; training method
1 preface
Wushu Sanda is a competitive event in which athletes use kicking, hitting and wrestling techniques to compete with each other and beat their opponents according to the rules. [1] All human movements are caused by resistance, so muscle strength plays a vital role in sports. Other things being equal, muscle strength plays an important role in determining sports performance. Other things being equal, athletes' muscle strength is an important factor to determine their sports performance. Therefore, many experts suggest that strength training should be an important part of Sanda system training. Compared with other competitive events, the strength characteristics of Wushu Sanda have a unique side. In order to do well the strength training of Wushu Sanda, we must have a clear understanding of the characteristics of exertion in Sanda competition, and then we can determine the corresponding effective long-term training plan and training method.
2 research methods
2. 1 literature method
2. 1. 1 inquired about the related materials of Wushu Sanda training and strength training.
2. 1.2 inquired about the papers and monographs of strength training methods.
2.2 Interview with experts, consult coaches and experts in various competitions, and learn about strength quality and strength training.
2.3 The observation method mainly observes the training situation of colleges, teams and related sports teams in Wuhan Institute of Physical Education.
3 Research results and discussion
3. 1 strength, quality and composition
Strength refers to the ability of the body or a part of the body to exert strength or resist resistance. [2] He is composed of three factors. The resultant force of muscle contraction when completing the action. For example, in straight boxing, in addition to the triceps brachii of the upper arm, the scapular girdle, psoas and quadriceps femoris also participate in the work. These muscles participate in forming a joint force, resulting in a greater hitting effect; Coordination of muscle contraction. When active muscles work, they cooperate with muscles. For example, when kicking the target, the quadriceps muscles in the front of the thigh exert force and the muscles in the back of the thigh relax, otherwise it will affect the strength and effect of kicking. Mechanical velocity of bone lever. According to the contraction form of muscle, muscle strength can be divided into dynamic strength and dispersed strength. Dynamic strength can be divided into weight strength and speed strength. When we study strength training, we should divide strength quality into maximum strength, speed strength and strength endurance according to the different requirements of sports.
3.2 Strength characteristics of Wushu Sanda
When it comes to Sanda, the first thing people think of is how to master the technology. But I didn't expect technology to promote muscle support. That's an empty shelf. There is a saying in Wushu: once you practice your skills, you will be empty; If you practice your skills, you will be nowhere strong. Now there is no secret in Sanda technique, and strength is the basis of mastering offensive and defensive techniques and improving Wushu. [3] Strength is the most important of all qualities and the main factor to achieve amazing results. [4]
Through expert interviews, personal experience and a large number of observations, we believe that the strength of Wushu Sanda is mainly speed, and it also reflects the ability of athletes to maximize their strength. Sanda competition is characterized by fierce competition and fierce fighting, and the change of rules makes athletes' physical fitness play to the limit. This requires athletes to have the greatest femoral strength and be good at playing for a long time in ever-changing competitions. Sanda competition needs strength, but it is difficult to knock down opponents without speed. Only speed, no strength, will not produce a good hitting effect. Therefore, strength and speed must be coordinated and unified, and speed strength embodies the strength characteristics of Wushu Sanda.
Speed strength refers to the maximum speed of athletes in the shortest time under specific load conditions [5] is a form of strength. Previous studies have proved that speed strength is a comprehensive embodiment of speed and strength, and its improvement is restricted by speed quality and strength quality. [6] Physiological research has proved that, in the case of other factors unchanged, in order to obtain faster contraction speed, the load must be reduced. If you want to overcome greater load resistance, the muscle contraction speed will slow down. Different load training can get different training effects. Small load training can improve the contraction speed of muscles, while maximum load training can make muscles contract in equal length. Although it can develop muscle strength well, it affects the improvement of contraction speed.
If the load is expressed by different percentages of 1-RM (RM refers to the weight times of the maximum load that can be completed before fatigue), the explosive force of the two groups is also greater under the load of 20%, 40%, 60%, 80% and 100% of the maximum strength. For athletes engaged in explosive sports, high-level strength must prevail. When the load increases by 80% and 100% and 1-RM, the difference between people with high intensity level and those with low intensity level is particularly great. It can be seen that the increase of strength can not only have a faster moving speed under certain load conditions, but also enhance the ability to move the load quickly under the same 1-RM percentage. It is found that it is also essential to disperse the maximum force. It is the basis of developing speed, strength and strength endurance.
The decisive factor of speed strength is muscle contraction speed, and the technical movements of Wushu Sanda are completed under the condition of fast rhythm and strong explosive force, such as continuous straight fist and fast side leg, which are outstanding manifestations of speed strength. The typical manifestations of speed and strength are: explosive force and strike reaction.
3.3 Wushu Sanda strength training methods
3.3. 1 explosive force training
The definition of explosive force in sports physiology is: the maximum working ability that the human body can complete in a short time. In Wushu Sanda, athletes must move quickly, so relative explosiveness is more important. Although training can increase muscles, absolute muscle strength and explosive power. However, if the muscle mass is too large, it will not be conducive to overweight, so it is more important to increase the muscle mass appropriately in training and maintain a large muscle strength.
In an experiment, Mo Biller, a famous expert in West Germany, tested several athletes of different majors and compared their explosive power. It sets a parameter value of explosive force, which can be used to evaluate its rapid development strength, depending on the maximum strength. Explosiveness and maximum strength form a relationship, that is, relative explosiveness = explosiveness. * 100/ maximum power. The test is shown in table 1.
As can be seen from the table, the relative explosive power of boxers is relatively high, while China's Wushu Sanda and boxing are similar events, which are necessary for the training of relative explosive power. According to the characteristics of Wushu Sanda. Develop the explosive power of Wushu Sanda by using fast exertion and super-length exercises.
3.3. 1. 1 The practice feature of the rapid exertion method is to overcome the weight of an instrument with the fastest contraction speed to develop the explosive power of athletes. As shown in Table 2:
Table 2 Load characteristics of fast force method
It includes the following two forms: the medium-intensity rapid exertion method, which is characterized by 70%-90% intensity and exercises 5-6 groups at the fastest speed, 3-4 times for each group. This method is very effective in improving muscle explosive force; The characteristic of low-intensity rapid strength method is 30%-50% intensity. Exercise 3-6 groups, 5- 10 times in each group, and carry out special development exercises to make the muscle working mode of the exercise structure as close as possible to the competition operation.
3.3. 1.2 Super-isometric exercise method. In practice, the muscles first do concession work, which is extremely elongated, and then turn into binding work as soon as possible. The purpose of practice is to turn pure strength into explosive force. Its physiological mechanism is stretch reflex, that is, when muscle yields to do work, it stretches beyond its natural length, causing stretch reflex, thus producing more powerful inhibitory contraction and effectively developing explosive force.
The deep jump exercise is a typical super-isometric exercise method, that is, the muscles undergo rapid centrifugal contraction first, and then the centripetal contraction explosively, and then the centripetal contraction explosively, so as to improve the athletes' support ability, rapid strength, especially explosive force, and it has a unique training effect that other exercise methods can't match. [7] At present, there is little research on the effective number of groups, repetition times and recovery law of jump depth training. Generally twice a week, 6- 10 times × 6- 10 groups, and the interval between groups is 2-3 minutes. When carrying out explosive force training, we should combine the technical structure of Wushu Sanda to carry out corresponding exercises, pay attention to avoiding fatigue during training, do more stretching and relaxation exercises before and after training, pay attention to avoiding fatigue during training and do more stretching and relaxation exercises after training.
3.3.2 Training of strike reaction force
Reaction force refers to the ability of a moving human body to brake quickly and move in the opposite direction with high acceleration. When the human body moves, the muscle chain brakes the moving speed of the human body, causing stretching reflex. In the centrifugal stage of braking, the active muscles are elongated, and in the centripetal stage of acceleration, the muscles contract rapidly and shorten.
In Wushu Sanda competition, in order to prevent the boxing leg from being caught, it is necessary to hit and recover quickly, which is necessary for hitting the target and self-defense. Therefore, the development of hitting reaction should develop the strength of anti-muscle. The following training methods are mainly used by elite athletes to develop their batting response.
3.3.2. 1 retaliatory exercise (development of antagonistic muscle strength) bench press and squat, the load is 1 10%- 150%, that is, it exceeds its maximum load10%-1. Help push up, protect and slowly put down; Lie on your back and press down with straight arms: hold dumbbells with both hands, press down with straight arms quickly, and swing back with straight arms slowly.
3.3.2.2's imitation training method (developing antagonistic muscles and hitting speed) imitates hitting, pumping, kicking, kicking and other actions with pulley tensioners, rubber bands, stones and short sticks, and uses a light barbell to flatten quickly to develop the speed and strength of the racket. When practicing, we should pay attention to the extent of the completion of the action, the stretching action before the completion of the action, and the muscle tension enough to cause whipping. This exercise is generally no more than 5-8 times in each group.
3.3.3 Maximum strength exercise
Maximum strength refers to the ability that athletes can show against the maximum load with maximum will contraction. Load-bearing resistance exercise is the most common way to develop maximum strength. The following training methods are mainly adopted:
3.3.3. 1 Repetition Method: This method is characterized in that the load increases gradually with the increase of muscle strength, and the common training load is: 75%-90% of the load intensity; The number of groups is 6-8; The number of repetitions in each group is 3-6 times; Each group is 3 minutes apart.
3.3.3.2 Strength Method: This is the maximum short-term exertion method for weight-bearing resistance exercises. When training, we should pay attention to gradually reaching the maximum limit, and then use moderate to high-intensity load according to our own physical strength, which is suitable for the special characteristics of Sanda. Through training, we can ensure the high concentration of neuromuscular, ensure the development of absolute muscle strength, and do not increase muscle volume, thus improving relative strength. Commonly used loads are: load intensity 85%-100%; Series is 6- 10 group; The frequency of each group is 1-5 times. Each group is 3 minutes apart.
3.3.4 Strength and endurance training
Zhao Sheng, associate professor of Wushu Department of Shanghai Institute of Physical Education, studied the special endurance characteristics of Wushu Sanda athletes in 1992. Through physiological and biochemical experiments, it is proved that the special endurance of Wushu Sanda is mainly anaerobic endurance, and the training methods to improve the endurance of special strength are put forward. Adopt the method of interval training; Maximum intensity exercise; Keep the heart rate above 180 beats/min; The duration of each group shall not exceed 35 seconds -2 minutes (limited to each game); No more than 3-4 times in each group; Excellent athletes can reach 4-6 groups, novice and low-level athletes can reach 2-3 groups; Interval of each group 1 min. [8]
4 Summary and suggestions
4. 1 The strength characteristics of Wushu Sanda are speed strength, maximum strength and strength endurance, among which the main performance of speed strength is explosive force and attack response.
4.2 The training methods of explosive force mainly adopt fast exertion and super-isometric exercise.
4.3 The training methods of batting reaction mainly adopt concession exercises and imitation exercises.
4.4 Maximum strength training often adopts repetition method and intensity method.
4.5 The training of strength and endurance often adopts the method of interval training, and pay attention to meet the requirements of the competition.
4.6 It is suggested that strength training should run through the whole process of Wushu Sanda training, and reasonable arrangements should be made according to different periods, stages and tasks.
5 references
[1] correspondence teaching materials for martial arts physical education colleges, People's Sports Publishing House, 1996: 8
[2] General teaching materials for Wushu major in Physical Education Institute, People's Sports Publishing House, 1996: 436.
[3] Tong Shibin. On the Physical Training Research in Sanda, 1996 (4): 38
[4] Jiang. Research on Sports Science of Sanda Lower Limb Special Quality Training, 1998(3):56
[5] Yang on the training methods of developing athletes' speed and strength Sichuan Sports Science 1999, 12: 36
[6] Tang Sizong's Physical Training, Cai Cheng University of Science and Technology Press, 1992.
[7] Chen Xianliang et al. Explosiveness training methods and problems that should be paid attention to. journal of shanghai university of sport, 2000 (3): 62.
[8] Zhao Guangsheng Special Endurance Characteristics and Training Methods of Wushu Sanda Athletes, journal of shanghai university of sport, 92 (3): 70.
Zhang Jiali: (1974-) Male, from Anlu, Hubei, lecturer of Hunan Judicial Police Vocational College.