Speedendurancetrainingmethodfor400meterathletes400米运动员速度耐力训练方法.docx

Speedendurancetrainingmethodfor400meterathletes400米运动员速度耐力训练方法.docx

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Speedendurancetrainingmethodfor400meterathletes400米运动员速度耐力训练方法

Speedendurancetrainingmethodfor400meterathletes（400米运动员速度耐力训练方法）

Speedendurancetrainingmethodfor400meterathletes（400

米运动员速度耐力训练方法）

Speedendurancetrainingmethodfor400meterathletes

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400metersrunningspeedendurancetraining,"inshort,withthelengthofthe"repeatedwinterrun,mainlyoverdistancerun,springtrainingandcompetitionperiodisclosetothedistancerun.

（1）runningbetweenthemainitemandtheapproachingmainitemtoimprovethespecialability.Themainpracticemethodsare:

1,（100metersfast,+100metersslow,+100metersfast,+100metersslow）X3combinationrunningX3-5groups,5-8minutesintervalbetweengroups;

2,200metersX6-8times,1-2minutes.

3,（300metersfast,+100meters,slow+100meterssprint）x4~5groups,intermittent8minutesbetweengroups;

4,（300meters,+200meters,+100meters）running*2~3groups,intermittent3-5minutes,theintervalbetween7minutes;

5,300meters,5~7times,6minutesinterval;

6,400metersinspectionrun*1~2times,intermittent25minutesto30minutes.

（two）therunningofthesupermaindistancecanimprovethe

abilityofrunning,andthemainpracticemethodsare:

1,500metersx5~6times（80%-90%strength）,intermittent8minutes;

2,600mx4~5times（80%-90%strength）,intermittent8-10minutes;

3,800x3~5times,10minutesinterval;

4,1000metersX34times.Pausefor10minutes;

5,（1200meters,+600meters,+400meters）running*2~3groups,intermittent5-8minutes,15minutesintervalbetweengroups.

3.3.1strengthtraining

Strengthisanimportantphysicalqualityoftrackandfieldathletes.For400meterand800meterdashathletes,thestrengtheningofmusclestrengthcannotonlyimprovetherunningspeed,butalsoenhancetheenduranceofthebodytothefatigueandimprovethespeedendurance.Fortheweakstrengthoftheplayers,especiallythewaist,waist,poorstrengthcharacteristics.Duringthetraining,wemainlyarrangedlegstrength,waiststrengthandjumpingstrengthexercises（seeTable2,table3,table4）.

Table2legstrengthtrainingarrangements

Trainingmethods,trainingintensityandload,trainingeffect

Shoulderbarbellsquatfrom75to90%intensity,5-8times4x6groupsofkneeextensormuscledevelopment

75-90%shoulderbarbellsquatstrength,5-8x4-6PowerGroup

Shoulderbarbellsquatjump60-80%-20*12strength,4-6group

60-80%shoulderbarbelllungestrength,12-20x4-6

Asquatjump60Kettlebell-80%12-20timesthestrength,*3-5group

A60-80%strengthKettlebellsquatjump,10-12x3-5

Weightliftingheel60-85%intensity,8-15times*3-5groups

Run20-30%weighthighlegstrength,20-30x5-6group

Supporthighlegfrontpulltape2030x4-6group,10-15secondsforagroup

Supine,antiadhesivetape,kicking20-30times*3-5groups

Supporttheanti-adhesivetapeandrun20-30times*4-6groups,10-15secondsforagroup

Supine,straightlegs,lowerpressurebelt20-30timesx3-5groups

Thedevelopmentoftheflexordigitorumlongusoftheankleandthestrengthofthelegmusclesandthemusclesoftheposteriorthighmuscles

Table3strengthtrainingforshoulder,armandwaist

Trainingmethods,trainingintensityandload,trainingeffect

DumbbellswingarmGrip2-4kgdumbbell,60-80timesx4groups

Horizontalpressbarbell80-85%strength,4-6timesx4groups

Weight-bearingslopesitups30-40timesx4groups

Lieonone'sback,twohead,30-40times,*4-5groups

Standupandjumpfor1minutes,30times*4-5groups

Lieononeleg,bendyourknees,leanonyourchest30to40times*4groups

Ribshanginglegraise20x4

Weight-bearing,prone,backflexion,extension,negative2-5kgbarbell,30-40timesx4-5groups

NegativeBarbellBodyflexion60-80%intensity,8-10times4x6groupsofshoulder,chest,armmusclegroupstrength

Thedevelopmentoffrontandbackwaist

Musclestrength

Practicalrelevancesearch:

running

Table4skipstrengthtrainingarrangement

Trainingmethods,trainingintensityandload,trainingeffect

Dragheavyobjects,run10kilograms,80-100metersx6-8groups,developlegs

Standinglongjump*15explosiveforceand

Hop50-100x8-10groupspring

Tenx10multistageleapfrogLeapfrogGroup-15

Multistep,jump50-100metersx8-10ortenstep,jumpsandpit*10-15groups

Runningplatform（runup,down+leftfootjump,rundown+rightfootjump,rundown）x10groups,interval5minutes

Jumpframe10column（columnfrom1-1.5meters,orlowcenter）*10

Wehaveaweektoarrangeabarbellexercises,tosquatorsquat,weight-bearingfasttoes,completeweightdependsonthe

variousstagesoftrainingtasks.Inordertobetterpromotethespecialstrengthtrainingofthespeedincrease,werequirealltheweighttostrengthtrainingandrunningexercisecombination,eachtocompleteasetofweights,shouldbeinterspersedwithshortdistancerunning,sprintsorhighlegliftexercises,cannotstaticrest,theintensityofmusclecontractionthehighspeedandshrinkagecombinationalternately,promotetheconversionofmusclestrengthtorunspecialstrength,improvetheeffectofstrengthtraining.Inthepreparationstageandthebasicstageofthespecialabilitytrainingphase,eachweektoarrangeasmallforceinpractice,namelythecomprehensivemusclestrengthofwaistandabdomen,hip,upperlimbs,legs,ankleandhamstringandgroupingmatchingexercisewith5-6,4-5grouptocompletetheexercises.Mostoftheseexercisesarecloselyintegratedwiththerunningtechniques,emphasizingthecorrect,continuousandrapidmovements,andintegratingtechnologyandstrength.Andinthespecialstageofourabilitytoarrangemorelongandshortjumps,theseexercisescanenhancethesupportingcapacityofthehip,kneeandanklejoints,strengthenthelegstrength,butalsoimprovetheabilityofcontinuousmuscle.

3.3.2aerobicendurancetraining

Aerobicenduranceisthebasisofspecialtrainingfor400metersand800meters.Collegeathleteshaveaweakfoundation,sotheyshouldpaymoreattentiontoaerobicendurancetraining,increasetheircardiaccapacityandimprovetheirvisceralfunctionthroughaerobicendurance.Wemainlyadoptedthefollowingmethodsinourtraining:

Theuniformelasticjogging2000-3000meters,theheartrateis150-160times/min;

The6-10kmspeedcross-countryrun,theheartrateis150-160times/min;

8-10kmspeedcross-countryrunning,thedistanceofaccelerationis100-1000meters,theheartrateis170-200beatsperminuteduringacceleration.

Asimpleandeffectivemeansofendurancetraining,perseverance,preparationstage,wearrangeaweek2timesmoreendurancetraining,thebasicstageandthestagebeforetheweektomaintainthe1~2endurancetraining,throughtraining,membersoftheheartandlungfunctionwassignificantlyenhanced,theabilityofoxygenmetabolismabilityandbodyburdenhasbeengreatlyimproved.

3.3.3speedtraining

Speedtrainingthroughouttheentireprocessoftrainingisourtrainingsuccessexperience.Thehighestspeedisthemainfactoraffecting400meters,800metersrunningperformance,accordingtotheteamrunningactionfrequencyfast,characteristicsoftheabsolutespeedisnothigh,wemainlyusedthefollowingtrainingmethodinspeedtraining（seeTable5）.Speedtrainingrequiresanathletetoreachmaximumspeedwithmaximumstrengthandfrequencyofactionsuitableforhimself.Weusethestrengthofhighspeedtrainingintraining,payingcarefulattentiontothequalityofeachrun,andacorrespondingreductioninthenumberofrun,runtheamount

ofeachclassin500-800meters,thestrengthisgenerallyinthe80-90%.Inthisway,theutilitymodelcaneffectivelyguaranteethehighstrengthofspeedtraining,andcannothavelargerfatigue.Throughtraining,theabilitytorun30metersand60metershasbeensignificantlyimproved（seeTable6,table7）

Table5speedtrainingarrangements

Trainingmethods,trainingintensityandload,trainingeffect

Fastandhighplaceorsupportlegrun85-90%strength5-10seconds*4

Standupright,start30meters,60meters,speedup85-90%strength,*6-8groups

Squatstart30meters,60meterssprint80-90%x6-8groupstrength.

Dragheavyobjects,speedup20meters,10kilogramsofheavyweights*1-2groups

Dragheavyobjects,speedup50meters,5kilogramsofheavyweights*2-3groups

Runningbetween30meters,60meters,80meters,85-95%intensity,*4-6groups

Downhillruns50meters,60meters,85-90%strength,*6-8groups

Downwindruns60meters,100meters,85-95%strength,*4-6groups

Chase,run60meters,100meters,85-95%strength,*4-6groups

Tractionruns60-80meters,85-90%strength,*4-5groups

Specializedexercisesforquickrunning,transitionto80-90%strength,*4-5groups

Abriskrun60metersrunningpacetoimprovetherunningspeedofdevelopment

Developtheabilitytospeedupafterstartingandstarting

Theabilitytodevelopmaximumspeed,acceleration,andsustainedacceleration

Improveandperfectfastrunningtechnology

3.3.4speedendurancetraining

Whentraining,wefoundthattheplayersfuturespeed,finalspeedsloweddown,thisisthetechnicalactionofdeformation,speedenduranceperformance.Inordertoimprovetheirabilitytorunatfullspeedunderhighoxygenconditions.Themainusesofthefollowingmethods:

Repeatedrunningatdifferentdistances.Suchas200-600

metersx4