Speed endurance training of 400-meter running, repeated running with "focusing on short and combining long and short", winter training focuses on running beyond the main event distance, and spring training and competition period focus on running within the main event distance.
(a) the main event and the distance from the main event is close, and the special ability is improved. The main practice methods are:
1, (100 meter fast+100 meter slow+100 meter fast+100 meter slow) X3 run X3-5 groups with an interval of 5-8 minutes;
2.200m x 6-8 times, 1-2 minutes.
3.(300m fast+100m slow+100m sprint) × 4 ~ 5 groups with an interval of 8 minutes;
4.(300 m +200 m+100 m) Run 2-3 groups with an interval of 3-5 minutes and an interval of 7 minutes between groups;
5, 300 meters x 5 ~ 7 times, intermittent 6 minutes; (
6, 400 meters run x1~ 2 times, intermittent 25 minutes to 30 minutes.
(2) Running outside the main event distance can improve the running ability. The main practice methods are:
1, 500m× 5 ~ 6 times (80%-90% intensity), with an interval of 8 minutes;
2. 600 m× 4 ~ 5 times (80%-90% intensity) with an interval of 8- 10 minute;
3, 800× 3 ~ 5 times, intermittent 10 minute;
4.1000m x 3-4 times. Intermittent 10 minute;
5.( 1200m+600m+400m) Run 2-3 groups with an interval of 5-8 minutes, and the interval between groups is 15 minutes.
3.3. 1 strength training
Strength is an important physical quality of track and field athletes. For 400-meter and 800-meter runners, strengthening muscle strength can not only
Increasing running speed can also enhance the body's tolerance to fatigue and improve speed endurance. The players are weak, especially in the legs.
The characteristics of poor waist and abdomen strength. In the training, leg strength, waist and abdomen strength and jumping strength exercises are mainly arranged (see Table 2,
Table 3, Table 4).
Table 2 leg strength training arrangement
Training means, training intensity and load training function
Shoulder barbell squat 75-90% strength, 5-8 times × 4-6 group developed knee extensors.
75-90% of the half squat strength of the shoulder barbell, 5-8 times × 4-6 groups of strength.
Shoulder barbell squat with 60-80% strength, 12-20 times× 4-6 group.
Shoulder barbell lunge 60-80% strength, 12-20 times× 4-6 group.
60-80% intensity hand-held kettle bell squat jump, 12-20 times× 3-5 groups.
Squat 60-80% with a kettle bell, 10- 12 times × 3-5 groups.
Load 60-85% of lift heel's strength, 8- 15 times× 3-5 groups.
Run 20-30% strength, 20-30m× 5-6 groups.
Shake and pull the adhesive tape for 20-30 times × 4-6 groups before supporting high leg lifts, and 10- 15 seconds is a group.
Kick the tape 20-30 times × 3-5 groups.
After supporting the adhesive tape, run for 20-30 times × 4-6 groups, with 10- 15 seconds as a group.
Press the adhesive tape on the straight leg of the back for 20-30 times × 3-5 groups.
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Develop ankle plantar flexion muscles, and develop the strength of thigh lifting muscles and posterior thigh muscles.
Table 3 Strength training arrangements for shoulders, arms, waist and abdomen
Training means, training intensity and load training function
Dumbbell swing arm holds dumbbells weighing 2-4 kg, 60-80 times ×4 groups.
Bench press barbell 80-85% strength, 4-6 times ×4 groups.
Do 30-40 sit-ups on the load-bearing slope ×4 groups.
Supine 30-40 times × 4-5 groups.
Standing support jumps 1 min 30 times × 4-5 groups.
Lie on your back and bend your knees on your chest for 30-40 times ×4 groups.
Lifting leg with steel hanger for 20 times ×4 groups
Weight-bearing prone back flexion and extension negative 2-5 kg barbell tablets, 30-40 times × 4-5 groups.
Negative barbell body bends forward 60-80%, and 8 8- 10/0× 4-6 group develops shoulder, chest and arm muscle strength.
Develop the waist, abdomen and back
muscle strength
Practical related search: running
Table 4 Jumping Strength Training Arrangement
Training means, training intensity and load training function
Drag the heavy load to run 10 kg, 80- 100 m× 6-8 groups to develop legs.
Total explosive power of standing long jump × 15 times
Jumping force of 50- 100 m× 8-10 group with one leg jump.
Multi-level leapfrog×10-15 group
Multi-step jump 50- 100m× 8- 10 group or ten-step jump down the bunker×10-15 group.
Treadmill level (up and down running+left foot jumping, down running+right foot jumping, down running) × 10 group, with an interval of 5 minutes.
10 column (column spacing1-1.5m, middle and low column) × 10 group.
We arrange barbell exercises once a week, mainly with weight-bearing semi-squat or squat and fast weight-bearing heel lifting, and the completed weight depends on the training tasks at each stage. In order to make strength training better promote the improvement of specific speed, we require all weight-bearing strength exercises to be combined with various running exercises. After completing a group of weight-bearing exercises, short-distance running, accelerated running or leg-lifting running should be interspersed, so that muscle strength and high-speed contraction can be alternately combined to improve the effect of strength training. In addition, in the special basic ability training stage of the preparation stage and the foundation stage, small strength exercises are arranged once a week, that is, comprehensive muscle strength exercises of waist, abdomen, buttocks, upper limbs, calves, ankles, thighs and other groups, 5-6 times in each group, and 4-5 groups are completed. Most of these exercises are closely combined with running skills, emphasizing the correct, continuous and fast movements, integrating technology and strength, and the effect is very remarkable. In the special ability strengthening stage, we arranged more long and short jump exercises, which not only strengthened the support ability of hip, knee and ankle, but also strengthened the strength of legs and improved the continuous working ability of muscles.
3.3.2 Aerobic endurance training
Aerobic endurance is the basis of 400-meter and 800-meter special training. College athletes have a weak foundation and should pay more attention to aerobic endurance.
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Training can increase heart capacity and improve visceral function through aerobic endurance. We mainly adopt the following methods in training:
① Even number