Speed endurance training method for 400 meter athletes（400米运动员速度耐力训练方法）

Speed endurance training method for 400 meter athletes（400米运动员速度耐力训练方法） Speed endurance training method for 400 meter athletes(400 米运动员速度耐力训练方法) Speed endurance training method for 400 meter athletes ??? 400 meters running speed endurance training, "in short, with the length of the" repeated winter run, mainly over distance run, spring training and competition period is close to the distance run. (1) running between the main item and the approaching main item to improve the special ability. The main practice methods are: 1, (100 meters fast, +100 meters slow, +100 meters fast, +100 meters slow) X3 combination running X3 - 5 groups, 5-8 minutes interval between groups; 2, 200 meters X6 - 8 times, 1-2 minutes. 3, (300 meters fast, +100 meters, slow +100 meters sprint) x 4~5 groups, intermittent 8 minutes between groups; 4, (300 meters, +200 meters, +100 meters) running * 2~3 groups, intermittent 3 - 5 minutes, the interval between 7 minutes; 5, 300 meters, 5~7 times, 6 minutes interval; 6, 400 meters inspection run * 1~2 times, intermittent 25 minutes to 30 minutes. (two) the running of the super main distance can improve the ability of running, and the main practice methods are: 1, 500 meters x 5~6 times (80% - 90% strength), intermittent 8 minutes; 2, 600 m x 4 ~ 5 times (80% - 90% strength), intermittent 8-10 minutes; 3, 800 x 3~5 times, 10 minutes interval; 4, 1000 meters X34 times. Pause for 10 minutes; 5, (1200 meters, +600 meters, +400 meters) running * 2~3 groups, intermittent 5-8 minutes, 15 minutes interval between groups. 3.3.1 strength training Strength is an important physical quality of track and field athletes. For 400 meter and 800 meter dash athletes, the strengthening of muscle strength can not only improve the running speed, but also enhance the endurance of the body to the fatigue and improve the speed endurance. For the weak strength of the players, especially the waist, waist, poor strength characteristics. During the training, we mainly arranged leg strength, waist strength and jumping strength exercises (see Table 2, table 3, table 4). Table 2 leg strength training arrangements Training methods, training intensity and load, training effect Shoulder barbell squat from 75 to 90% intensity, 5 - 8 times 4 x 6 groups of knee extensor muscle development 75 - 90% shoulder barbell squat strength, 5 - 8 x 4 - 6 Power Group Shoulder barbell squat jump 60 - 80% - 20 * 12 strength, 4 - 6 group 60 - 80% shoulder barbell lunge strength, 12 - 20 x 4 - 6 A squat jump 60 Kettlebell - 80% 12 - 20 times the strength, * 3 - 5 group A 60 - 80% strength Kettlebell squat jump, 10 - 12 x 3 - 5 Weight lifting heel 60 - 85% intensity, 8 - 15 times * 3 - 5 groups Run 20 - 30% weight high leg strength, 20 - 30 x 5 - 6 group Support high leg front pull tape 20 30 x 4 - 6 group, 10 - 15 seconds for a group Supine, anti adhesive tape, kicking 20 - 30 times * 3 - 5 groups Support the anti - adhesive tape and run 20 - 30 times * 4 - 6 groups, 10 - 15 seconds for a group Supine, straight legs, lower pressure belt 20 - 30 times x 3 - 5 groups The development of the flexor digitorum longus of the ankle and the strength of the leg muscles and the muscles of the posterior thigh muscles Table 3 strength training for shoulder, arm and waist Training methods, training intensity and load, training effect Dumbbell swing arm Grip 2 - 4 kg dumbbell, 60 - 80 times x 4 groups Horizontal press barbell 80 - 85% strength, 4 - 6 times x 4 groups Weight-bearing slope sit ups 30 - 40 times x 4 groups Lie on one's back, two head, 30 - 40 times, * 4 - 5 groups Stand up and jump for 1 minutes, 30 times * 4 - 5 groups Lie on one leg, bend your knees, lean on your chest 30 to 40 times * 4 groups Ribs hanging leg raise 20 x 4 Weight-bearing, prone, back flexion, extension, negative 2 - 5 kg barbell, 30 - 40 times x 4 - 5 groups Negative Barbell Body flexion 60 - 80% intensity, 8 - 10 times 4 x 6 groups of shoulder, chest, arm muscle group strength The development of front and back waist Muscle strength Practical relevance search: running Table 4 skip strength training arrangement Training methods, training intensity and load, training effect Drag heavy objects, run 10 kilograms, 80 - 100 meters x 6 - 8 groups, develop legs Standing long jump * 15 explosive force and Hop 50 - 100 x 8 - 10 group spring Ten x 10 multistage leapfrog Leapfrog Group - 15 Multi step, jump 50 - 100 meters x 8 - 10 or ten step, jump sand pit * 10 - 15 groups Running platform (run up, down + left foot jump, run down + right foot jump, run down) x 10 groups, interval 5 minutes Jump frame 10 column (column from 1 - 1.5 meters, or low center) * 10 We have a week to arrange a barbell exercises, to squat or squat, weight-bearing fast toes, complete weight depends on the various stages of training tasks. In order to better promote the special strength training of the speed increase, we require all the weight to strength training and running exercise combination, each to complete a set of weights, should be interspersed with short distance running, sprints or high leg lift exercises, cannot static rest, the intensity of muscle contraction the high speed and shrinkage combination alternately, promote the conversion of muscle strength to run special strength, improve the effect of strength training. In the preparation stage and the basic stage of the special ability training phase, each week to arrange a small force in practice, namely the comprehensive muscle strength of waist and abdomen, hip, upper limbs, legs, ankle and hamstring and grouping matching exercise with 5 - 6, 4 - 5 group to complete the exercises. Most of these exercises are closely integrated with the running techniques, emphasizing the correct, continuous and rapid movements, and integrating technology and strength. And in the special stage of our ability to arrange more long and short jumps, these exercises can enhance the supporting capacity of the hip, knee and ankle joints, strengthen the leg strength, but also improve the ability of continuous muscle. 3.3.2 aerobic endurance training Aerobic endurance is the basis of special training for 400 meters and 800 meters. College athletes have a weak foundation, so they should pay more attention to aerobic endurance training, increase their cardiac capacity and improve their visceral function through aerobic endurance. We mainly adopted the following methods in our training: The uniform elastic jogging 2000 - 3000 meters, the heart rate is 150 - 160 times / min; The 6 - 10 km speed cross-country run, the heart rate is 150 - 160 times / min; 8 - 10 km speed cross-country running, the distance of acceleration is 100 - 1000 meters, the heart rate is 170 - 200 beats per minute during acceleration. A simple and effective means of endurance training, perseverance, preparation stage, we arrange a week 2 times more endurance training, the basic stage and the stage before the week to maintain the 1~2 endurance training, through training, members of the heart and lung function was significantly enhanced, the ability of oxygen metabolism ability and body burden has been greatly improved. 3.3.3 speed training Speed training throughout the entire process of training is our training success experience. The highest speed is the main factor affecting 400 meters, 800 meters running performance, according to the team running action frequency fast, characteristics of the absolute speed is not high, we mainly used the following training method in speed training (see Table 5). Speed training requires an athlete to reach maximum speed with maximum strength and frequency of action suitable for himself. We use the strength of high speed training in training, paying careful attention to the quality of each run, and a corresponding reduction in the number of run, run the amount of each class in 500 - 800 meters, the strength is generally in the 80 - 90%. In this way, the utility model can effectively guarantee the high strength of speed training, and can not have larger fatigue. Through training, the ability to run 30 meters and 60 meters has been significantly improved (see Table 6, table 7) Table 5 speed training arrangements Training methods, training intensity and load, training effect Fast and high place or support leg run 85 - 90% strength 5 - 10 seconds * 4 Stand upright, start 30 meters, 60 meters, speed up 85 - 90% strength, * 6 - 8 groups Squat start 30 meters, 60 meters sprint 80 - 90% x 6 - 8 group strength. Drag heavy objects, speed up 20 meters, 10 kilograms of heavy weights * 1 - 2 groups Drag heavy objects, speed up 50 meters, 5 kilograms of heavy weights * 2 - 3 groups Running between 30 meters, 60 meters, 80 meters, 85 - 95% intensity, * 4 - 6 groups Downhill runs 50 meters, 60 meters, 85 - 90% strength, * 6 - 8 groups Downwind runs 60 meters, 100 meters, 85 - 95% strength, * 4 - 6 groups Chase, run 60 meters, 100 meters, 85 - 95% strength, * 4 - 6 groups Traction runs 60 - 80 meters, 85 - 90% strength, * 4 - 5 groups Specialized exercises for quick running, transition to 80 - 90% strength, * 4 - 5 groups A brisk run 60 meters running pace to improve the running speed of development Develop the ability to speed up after starting and starting The ability to develop maximum speed, acceleration, and sustained acceleration Improve and perfect fast running technology 3.3.4 speed endurance training When training, we found that the players future speed, final speed slowed down, this is the technical action of deformation, speed endurance performance. In order to improve their ability to run at full speed under high oxygen conditions. The main uses of the following methods: Repeated running at different distances. Such as 200 - 600 meters x 4 - 10 groups, the intensity of 80 - 90%, intermittent 2 - 5 minutes, the shorter the distance, repeat more times, the shorter the duration, the greater the intensity. Combination running of different distances. For example, (50 meters +150 meters, +150 meters, +100 meters, +50 meters) * 2 - 4 groups; (100 meters +200 meters, +300 meters, +200 meters, +100 meters) * 2 - 3 groups, requiring athletes to use about 85% strength. Take the same distance as a break after each paragraph runs. The combination running training can gradually increase the intensity requirement, and gradually raise the lactic acid to the highest value, and effectively improve the glycolysis ability. Equal distance and unequal distance speed change running. If (200 meters +200 meters run jogging) * 2 - 4, 2 - 3 group (120 meters +80 meters straight bend jogging run) * 4, 2 - 4 group, or by the bend run straight jogging way; (300 meters +100 meters walking or jogging) * 2, do 2 - 3, strength 80 - 90%, 3 - 5 minute interval between the two groups. Intermittent running at different distances. Such as (300 meters +100 meters), x 3 - 4 groups, (200 meters +200 meters) x 3 - 4 groups, each exercise interval 30 - 60 seconds, the interval between 8 - 12 minutes, the intensity of 80 - 90%. Combination intermittent running. Such as (400 meters +600 meters, +400 meters, +200 meters, +400 meters, +600 meters), the intensity of 80 - 90%, intermittent 5 minutes. The uphill speed run 150 meters x 6 x 2 - 3 group, intermittent exercises for 1.5 minutes, intermittent 5 minutes, uphill downhill run requirements, jogging. Speed endurance training practice density, strength is large, athletes fatigue profound, so in training arrangements should be careful, a week can not be arranged too much, general training every week number of not more than 2 times. Because we used above correct training methods, team sports performance has been greatly improved, up to 100 meters in 10 seconds training results in the 74200 meter run many times 22 seconds 64400 meters up to 51 seconds 07800 meters to reach 2 points 74 seconds. 3.3.5 basic skills and relaxation running skills training Reasonable grasp and improve technology is the key to improve the performance of athletes, and the ability to relax in fast running is also an important link to improve the level of 400 meters and 800 meters running. Because the team members have not specially trained, the basic skills are not standard enough, so it is easy to run stiff and stiff. Therefore, we attach great importance to basic skills and relaxation ability training. There are some ways to improve the basic skills of athletes: The fast running, kicking stride jump, high leg run and fast jog and other specialized exercises. Requires specialized exercises to be rapid, to transition to accelerated run. Adopting the combination of holding hands in place and swinging arm with free hands, listening to the swinging arm exercises of fast and slow swing arm and short paragraph, fast and slow. The use of small and medium strength accelerated run, repeated running, speed change, improve technical movements. A variety of starting exercises, such as kicking off the starting blocks and tape pulling or two people to do the start of the practice. The tape traction do start dash, limit method with bamboo starting acceleration after exercises, starting when the upper body lift improved premature phenomenon. Practice techniques for relaxing running skills are: Inertial running. After acceleration run + inertia running 20 meters, "inertia" running requirements muscle relaxation, muscle stop active force, experience relaxed running action. Wave running. Such as accelerated run 50 meters - inertia running 50 meters - jogging 50 meters, alternating direction. In general, one group accelerates 3 - 5 times, the interval 6 - 8 minutes, do 3 - 5 groups, intensity 70 - 85%. This method not only can train athletes' relaxation ability and speed feeling, but also has good effect on improving speed endurance. Relax and stride. The 200 - 300 meters, with a fully coordinated action leg stretch, relax and stride to practice with fast frequency for the strength of 60 - 80%, 4 - 6, 2 - 3 minutes for each batch. Through the plan, the key arrangement, improves the running basic skill and the relaxation ability training, the team member has established the correct technical concept, the technical movement gradually standard, is reasonable, runs more relaxed, the coordination is powerful. Track and field, secret recipe, ---400 meter, training method ? Introduction: the 400 meter dash is a sport of speed and endurance. It is a challenging and difficult event. Usually, a 400 meter athlete has two distinctive characteristics: speed and endurance of a sprinter I. speed allocation In the 400 meter race, the speed and energy distribution is the most effective way, but also the basic requirements for victory. No one can run 400 meters from top to bottom, running pace and speed distribution necessary. Remember, 400 meters is not a sprint. At 100 meters and 200 meters, athletes with amazing speed can only take advantage in the 400 meter race only when he learns to distribute energy reasonably. Usually the famous 400 meter athlete, his 200 meter best performance compares with the 400 meter running first 200 meters achievements difference about 0 and 5 seconds, but inexperienced 400 meters contestant has about one second disparity. Have a good predictive formula of 400 meters to 200 meters of potential players; the best performance in the 200 meter run and then multiplied by 2, plus 3, 5 seconds, on condition that they are willing to train, whether through training to become a good player out of 400 meters. It's obvious that sprinters have an advantage in the first half of the 400 meter dash, but if they don't have the experience and the training isn't reasonable, the advantage doesn't stay at the finish line. We have seen some sprinters win in the 400 meters, mainly because of the development of endurance, which is more effective than the medium distance sprint ability. Two, training 400 meters is a hypoxia project, which means that the oxygen absorption is lower than that of ATP (adenosine triphosphate) demand, 400 metres from the energy is high energy phosphate and glycogen was decomposed into failure of lactic acid. The sport relies largely on two anaerobic systems adenosine triphosphate system and lactic acid system. Physiologists have yet to find a way to determine anaerobic capacity, and it is difficult to know whether anaerobic storage increases or decreases. We can only rely on the fatigue component measured by physiologists in the 400 meter race to learn the types of athletes' tension. Proper training helps athletes relieve the pressure of the 400 meter dash. We know that hard training can cause great stress. We should learn to adapt and defuse this pressure. Three 、 design training plan The following factors should be considered in the design of the 400 meter training program: The concept of years of formation has not changed. ? all training programs should follow a good model. The plan should be standardized, which will greatly shorten the distance between sprint and shorten the rest time. The concept of overload is also beneficial. This training concept helps to stimulate the potential of the athlete. Of course, the level of potential is determined by motivational factors. We can in the training course has limits applied with equal load endurance athletes, so in order to maintain the potential of the body will improve their ability to adapt to the new situation, which leads to the formation of larger capacity. But it can also lead to overtraining and cross the body with chronic injuries and energy exhaustion. The development of the 400 meter training program to consider another factor, about 40 seconds caused by a large number of lactic acid accumulation, the average woman ideal distance is 300 meters, men's 350 meters. Since most high level athletes can finish the distance in less than 40 seconds, dozens of seconds of movement result in lactic acid buildup, so to complete the distance, Athletes practice running many times during the training season. The following table is the season training program. 400 meters of athletes can be used at all levels. (an athlete with a 400 meter dash of about 46 seconds). Every run has a proper rest time. For example, 3X300 meters, speed 50 seconds, rest for 1 minutes, Example of the 400 meter training program ...... Four, the game If an athlete tries to minimize stress and energy expenditure, then the ideal game mode is a flat deceleration. To be as close as possible to the highest speed athletes in the first 50 meters, the upper body relax while maintaining lower limb velocity, to consider the running rhythm of mind, find the feeling of game. At the same time, but also consider the next stage try their best to run 200 meters, in the game plan to train athletes consider this point. Athletes should try to speed up the swing of the upper arm and leg movements of the knee, as soon as possible to restore sprint, and learn to move from 200 meters to 300 meters to find the best attitude to win the game. This is a controlled action that allows the player to lag behind or lead his opponent in the last curve, and must remain relaxed and stand up to fatigue during the last 100 meters of the race. The best way to do this is to focus on the right running techniques and good forms of movement. Five, summary Coaches are not only trainers, but also 400 - meter athletes. They have to plan the training time and time in different parts of the training program. Let the players know in advance you want them at 200 meters or even 300 meters section to keep the pace, do both well. Usually the frequency dominated by competition, but there is no reason not to be prepared in an effort to reach a certain level. If in practice, they have passed different tests to achieve the desired level, then, in actual competition encountered new situations, they will not be afraid Selected training methods for top sprinters in the United States (reprinted nine) Design training plan The following factors should be considered in the design of the 400 meter training program: The concept of years of formation has not changed. ? all training programs should follow a good model. The plan should be standardized, which will greatly shorten the distance between sprint and shorten the rest time. The concept of overload is also beneficial. This training concept helps to stimulate the potential of the athlete. Of course, the level of potential is determined by motivational factors. We can in the training course has limits applied with equal load endurance athletes, so in order to maintain the potential of the body will improve their ability to adapt to the new situation, which leads to the formation of larger capacity. But it can also lead to overtraining and cross the body with chronic injuries and energy exhaustion. The development of the 400 meter training program to consider another factor, about 40 seconds caused by a large number of lactic acid accumulation, the average woman ideal distance is 300 meters, men's 350 meters. Since most high level athletes can finish the distance in less than 40 seconds, dozens of seconds of movement lead to lactic acid buildup, so in order to complete the distance, the athlete runs several times during the training season. The following table is the season training program. 400 meters of athletes can be used at all levels. (an athlete with a 400 meter dash of about 46 seconds). Every run has a proper rest time. For example, 3X300 meters, speed 50 seconds, rest for 1 minutes, Example of the 400 meter training program Autumn (9 - December) Monday 1; warm-up exercises; 1-2 km warm-up exercise; 2; flexibility exercises; 3; 2X600 meters; speed 90 seconds; rest for 15 minutes. 4; 3X300 meters; speed 50 seconds; rest for one minute. 5; 3X300 meters; speed 40 seconds; rest for 5 minutes. 6; finishing; 1-2 km finishing run. 7. Throwing instruments Tuesday 1; ready activity; 1-2 km warm-up run. 2 flexibility exercises. 3; 10X200 meters; speed 30 seconds; rest for 3 minutes. 4; 6X150 meters long, small slope run, fast, rest jogging. 5; finishing; 1-2 km finishing run. Wednesday 1; ready; 1-2 km warm-up run. 2 flexibility exercises. 3; 4X350 meters; speed 48 seconds; rest for 10 minutes. 4; 3X200 meters; speed 30 - 29 - 28 seconds; rest for 3 minutes. 5, finishing 1-2 kilometers finishing running. 6. Throwing instruments. Thursday 1; prepare for a 1-2 km warm-up run. 2 flexibility exercises. 3, 600 - 400 - 200 - 400 - 600 meters, speed 30 seconds, rest for 5 minutes. 4; 6X100 meters hurdles; medium speed. Take 1 minutes off. 5, finishing 1-2 kilometers finishing running. Friday 1; prepare for a 1 km warm-up run. 2 flexibility exercises. 3, finishing 3 kilometers cross-country running. 4. Throwing instruments. There was no organized practice on Saturday, encouraging 5 kilometers to relax. There was no organized practice on Sunday, encouraging 20 minutes of speed change. Early (1 - February) Monday 1; prepare 1600 meters of speed change (100 meters running, /100 meters walk, the first 3 laps with feel at ease speed, fourth laps with 200 meters running speed of 26 seconds). 2. Flexibility exercises. 3; 2X500 meters; speed 70 seconds (56 seconds running 400 meters speed); rest for 15 minutes. 4, 3X200 meters, 30 seconds, 29 seconds, 28 seconds speed, rest for 3 minutes. 5, 8X10 seconds, continuous fast jump, rest for 10 seconds. 6. Organize jogging for 10 minutes. Tuesday 1; prepare for a 1-2 km warm-up run. 2 flexibility exercises. 3. 8X200 meters, run at 28 seconds, rest for 3 minutes. 4; 6X150 meters uphill running, the maximum speed rush, walking back. 5; barbell exercises; 6; finishing jogging for 10 minutes. Wednesday 1; prepare for a 1-2 km warm-up run. 2. Flexibility exercises. 3; 4X300 meters; speed 42 seconds; rest for 5 minutes. 4, 3X200 meters, 30 seconds, 29 seconds, 28 seconds speed, rest for 3 minutes. 5. 6X10 seconds, the best effort, rubber band running, rest for 10 seconds, 6; finishing jogging for 10 minutes. Thursday 1; prepare for the 1-2 kilometer race. 2 flexibility exercises. 3. 1X350 meters fast, rest for 15 minutes. 4; 4 X200 meters; speed 26 seconds; rest for 5 minutes. 5; barbell exercises; 6; 2 km relax running. Friday 1; prepare for a 1-2 km warm-up run. 2, flexibility exercises, 3; 3X200 meters, 30 seconds, 29 seconds, 28 seconds speed, rest for 3 minutes. 4. 1600 relay running, finishing jogging for 10 minutes. Saturday test Sunday does not organize training, but advocates doing some easy cross-country running, about 20 minutes.