A relatively detailed fighting body ability training plan

There are many Mondays: Intensity: Large Exercise Volume: Medium

　　　Lesson Task: Development Speed, Improve Fast Running Ability

　　　　Lesson Content: 1 Jogging + Flexibility Exercise: 35min

　　　　Special Exercises for 2 Runs:

　　　3 Rapid High Leg Racing: 10 seconds X3 Group

　　　4 Timed Run: 30MX4 Group, 60MX3 Group

　　5 Standal triple jump: 10 times

　　　6 Back throwing solid ball 15 times X2 Group

　　Tuesday: Intensity: Medium Exercise volume: Medium

　　　　Lesson task: Develop strength exercises, improve leg strength quality

　　　　　Lesson content: 1 Jogg + Flexibility exercises: 35min

　　　　2 Grab and cleansing:

　　　3 Weight-bearing squats: Step-by-step, such as men 60kgX12 times, 70kgX10 times, 75kgX8 times, 80kgX6 times, 85kgX4 times, 90kgX (2~3) times, 95kgX (1~2 times) X2 group

　　　　4 column rack exercises: 12 steps between the bars, and 10 times of the feet jumping the bars

　　　5 shot put: 10~15 times

　　Wednesday: Strength: Small Exercise volume: large

　　　　　　　　　Course tasks: develop speed and endurance, improve the functions of non-lactic acid systems

　　　　　　　　　　Course content: 1 Jogging + flexibility exercises: 35min

　　　　　Special practice for 2 runs:

　　　　　　　3 curve running: 40MX (6~8) times

　　　　4 wave running: 400MX3 laps X3 group

　　　5 short run-up level single foot jump: 20MX3 group

　　　Thursday: Strength: Large Exercise volume: small

　　　　　　　　　　　　　Course tasks: develop speed exercises, improve fast running ability

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　� Exercise volume: Medium

　　　　Course task: develop special qualities and improve special technical qualities

　　　　　Course content: 1 Jogging + flexibility exercises: 35min

　　　　　　2 special exercises for running:

　　　　3 minus 30% barbell lunge walking: 30MX4 group

　　　　4 Negative rubber belt iliopsoas muscle exercises (on supine mat): 30 times X3 group

　　　5 Negative rubber belt biceps femoral folding (on prone mat): 30 times X3 group

　　　　The left and right X3 group

　　　6 Push shot put:

　　Saturday: Strength: Small Exercise volume: large

　　　　　　　　　　　Course tasks: develop general endurance and improve cardiopulmonary function

　　　　　　　　　　　　　Level-road running: 5000M

　　　　　2 Stretching exercises: 30min

　　　　3 Standal triple jump; 10 times

　　　4 Back muscles: 20X2 group

　　　5 Upright single-foot ankle stretch: try your best, the amplitude is large, both groups

　　　　After each training, you must perform 15 to 20 minutes of muscle relaxation and stretching Practice

　　Sunday break

　　The training plan for each month, weekly and daily. It should be arranged and adjusted according to different periods of training, different purposes and different objects.

　　　　Implementation of physical training

　　I. Preparation activities

　　1. Systemic preparation activities: jog around the playground for 1 lap, and the time is controlled within 5-10 minutes. If the ambient temperature is low, you can run a few more laps appropriately to extend the time. 　　2. Local preparation activities: The time is generally controlled at about 5 minutes, mainly including head exercise, chest expansion exercise, waist exercise, hip exercise, stretching exercise, leg pressing exercise, and joint exercise.

　　2. Three physical fitness training programs

　　The following three physical fitness training programs will be performed by each team every week and will take turns.

　　（） 3000m running

　（） (2) Push-ups, sit-ups, and one-leg squats and stand up

1. Key points of action: (1) Push-ups: Two hands are opposite, the arms are straightened to support the ground, and the distance between the arms is shoulder-width. The head, trunk, lower limbs are in a straight line with the longitudinal axis of the body. When the body goes down, the chest is 1-2 cm away from the ground, the arms are spread apart, and 90 degrees to the trunk, and then support until the arms are straightened. (2) Sit-ups: lying on your back legs straight or bent your legs, and your hands are placed behind your head; explosive force is used, and the abdomen is closed to form a sitting position; during training, it can assist in fixing the ankle joints to increase the load Strength, quickly obtain training effect. (3) Single-leg squat standing: Take the left leg as an example, move the center of gravity to the left leg, and lift the right leg upward at about a right angle to the torso. The left leg bends and squats to the knees until the angle between the large leg is less than 90 degrees, stretch the left leg and form a single-leg standing position. Do it repeatedly.

　　　2. Training method: (1) Pushups: Each exercise time is about 10 minutes, do 3 sets. On the premise that the movements are maintained at standard, do 20 times in each set. The break time is 60-90 seconds. (2) Sit ups: Each exercise time is about 10 minutes, do 3 sets. On the premise that the movements are maintained, do 20 times per set, and the interval time is 60-90 seconds. (3) Single-leg squat stand: Each exercise time is about 10 minutes, do 3 sets. On the premise that the movements are maintained, do 8 times per set (4 times each of the left and right legs), and the interval time is 60-90 seconds.

　　3. Notes: ( 1) Push-ups: The key points of the movement are correct. When flexing the arms, try to sink and stretch the chest muscles as much as possible; when raising upwards, straighten the chest, tighten the abdomen, tighten the waist, and do not lift the buttocks, sink the abdomen, collapse the waist or shrug. (2) Sit-ups: When sitting up, the angle between the upper body and the legs should be less than 90 degrees. (3) Single-leg squat standing: Use active rest methods between groups, such as jogging, shaking, slapping the leg muscles, etc.

　　(III) Pull-ups, arms support, and body roll

　　1. Key points of action: (1) Pull-up: Hold the horizontal bar with both hands, hold the same width as shoulders or wider than the shoulders, concentrate the strength of the latissimus dorsi, hang the straight arm to the lower jaw and exceed the horizontal line along the upper bar, then lower the body to straighten the hands once, and complete it continuously. (2) Arm support: Use parallel bars to practice, the spacing between the two bars is wider than the shoulders, hold the bars with both hands to support the straight arm. When the flexion arm lowers the body to the lowest position, extend the head forward and the arms abduct the pectoralis major muscles. Elongate, mainly by the contraction force of the pectoralis major muscle to raise the body to straighten the arms, and practice repeatedly. (3) Roll the body: hold the straight arms upright and hang, use explosive force, lower your head and hold your chest, pull up your body, hold your belly and raise your legs, fall back, stretch your legs tightly against the bar, stretch your head and raise your chest and straighten your arms to form a positive support. When putting it down, hold your chest and hold your abdomen, move your center of gravity forward, and slowly fall to form a straight arms hanging.

　　2. Training method: (1) Pull-up: Each exercise time is about 10 minutes. Right, do 3 sets. On the premise that the movements are kept standard, do 8 times per set, with the interval time of 60-90 seconds. (2) On the arm support: Each exercise time is about 10 minutes, do 3 sets. On the premise that the movements are kept standard, do 8 times per set, with the interval time of 60-90 seconds. (3) Volume: Each exercise time is about 10 minutes, do 3 sets. On the premise that the movements are kept standard, do 3 times per set, with the interval time of 60-90 seconds.

　　3. Notes: (1) Pull-up: The body must not shake the vibration during pulling and pulling. The entire movement process should rise quickly and fall slowly. When holding the bar with both hands, relax the waist, back and legs. When pulling the body, focus on the latissimus dorsi. (2) Arm support: Pay attention to controlling the speed of the movement, and do not use the body's vibration to complete the movement. (3) Rolling the body: When pulling the bar, do not raise your head too early to fall, so as not to cause difficulties in closing the abdomen and raising your legs; when turning the upper body, continue to pull Body; prepare neck and shoulders; protect two people to prevent hand loss.

　　　　　　I. Organizing activities

　　(I) Whole body sorting activities

　　After running at 3000 meters or 5000 meters, you cannot stop immediately. You must jog for 2-3 minutes, adjust your breathing, and then transition to walking, and finally stop to perform local relaxation activities.

　　(II) Local relaxation activities

　　Local relaxation activities are through massage Massage and other techniques allow the relaxation of the ligaments of hard muscles (skeletal muscles) that participate in vigorous exercise. Massage and relaxation is the main means of local organizing activities, and it is also one of the key links to prevent muscle and ligament degeneration, improve muscle mass, and achieve training results.

　　1. Basic massage techniques: mainly include friction, rubbing, kneading, rubbing, slapping or lashing, (active and passive) shaking, light stepping and pulling (such as kicking, continuous front leg pressing, and continuous body Forward bending, etc.) and acupoint compression.

　　2. Basic principles of application: When relaxing muscles with massage techniques, you should pay attention to the following aspects.

　　(1) Basic requirements for the technique: appropriate weight, gentleness and coherence, so that the person being relaxed has a comfortable feeling. The massage time is generally 10 minutes, and special circumstances can reach 20 minutes.

　　(2) The order of application of basic techniques: First use friction, rub, knead, and kneading techniques or use your feet to gently step on them (such as running on a sandbag Afterwards, on the basis of kneading, use your feet to relax the deep muscles of the waist); then use shaking and pulling techniques, or use kneading and shaking intersecting; finally, use slapping techniques to end the massage and relaxation activities.

　　(3) The massage direction should be carried out from the distal end of the limb to the body, and should be consistent with the direction of blood and lymph reflux. When massaging the following limbs, you should first relax the calf triceps and then relax the thigh muscles. The direction of the technique operation: inside and behind, because Venous blood flows back from bottom to top into the heart, so the technique should be applied from bottom to top; on the front and outside, it should be from top to bottom.

　　(4) When performing relaxation massage, let the massaged person take a comfortable and relaxed position such as sitting, lying prone, or lying on his back, and make the massaged muscle groups as relaxed as possible. Generally speaking, for small muscle groups, for large muscle groups that are easy to use for self-use, you can first massage and relax; on this basis, then massage with your peers.