Pre-competition strength training plan for Sanda athletes

1Foreword

The training phase before a Sanshou competition usually consists of 6-8 small training cycles, which are three small stages of technical and tactical strengthening, competitive adaptation, and energy remobilization. The purpose of pre-competition training for high-level Sanshou athletes is to It is to enable athletes to transform their training level into competition ability and form the best condition to participate in the competition [1]. With the improvement of the training level of each Sanda team, the technical and tactical levels of athletes are very close, so strength and quality are particularly important, and even become a key factor in determining the outcome of individual competitions. In order to defeat the opponent, athletes must maximize their striking power and anti-hit ability. Therefore, improving their striking power and anti-hit ability in pre-match training is one of the contents of pre-match intensive training. It is closely related to technical and tactical intensive training, psychological training, and competitiveness. Adapt to training and jointly form a pre-match training plan. This article conducts a preliminary study and discussion on the strength training and athlete strength status of high-level Sanshou athletes during pre-match training, and provides relevant reference materials for the coaching staff to arrange strength training.

2Research objects

Research subjects: 9 Wuying-level male athletes preparing for the Sanda preliminaries and finals of the Tenth National Games in Hubei Province. The athletes are in good physical condition. See Table 1 for details.

Table 1 Basic status of Wuhan Institute of Physical Education athletes participating in the Sanda finals of the Tenth National Games

Project< /wbr> Minimum value< /wbr> Maximum value Mean and standard deviation

Age (years)< wbr> 25 27 24±2.50< /p>

Training (years)< wbr> 7 11 9±1.40

Height (CM)< wbr> 165 188 173.18±8.09

Weight (KG)< wbr> 52 80 65.22±9.79< /p>

Squat (max strength/weight) 2.0 < /wbr> 2.50< /wbr> 2.25±0.16

Bench Press (maximum strength/weight) 1.38 < /wbr> 2.05< /wbr> 1.62±0.22

Chest curl (maximum strength/weight) 1.37 < wbr>1.52 1.45±0.05

Power clean (best score/weight) 1.51 1.81 1.61±0.12

Shakes (times/30 seconds, 80% maximum weight) 39 45 41.67±2.24

3Research Methods

3..1Documentation Method

During the research process, we reviewed monographs and journal articles on Sanda training, collected the information needed for the research, and comprehensively referred to various research results.

3.2 Questionnaire Survey andExpert Interview Method

Conduct questionnaires and interviews on some items that cannot be measured directly. Athletes were surveyed, coaching staff diaries were reviewed, and head coaches were interviewed.

3.3 Statistical test method

The relevant strength indicators of athletes were detected, and the data were statistically analyzed using SPSS11.0 software.

3 Results and Analysis

The strength quality of Sanshou athletes refers to the ability to overcome resistance or resist external forces through muscle movement. It is the physical quality that Sanshou athletes must possess. The processes of attack, defense, movement, and resistance to blows in Sanda must rely on strength. An athlete"s strength and quality level directly determines their overall competitive level to a large extent. According to the sports characteristics and training theory of Sanshou, strength quality is usually divided into three different types: maximum strength, rapid strength and strength endurance. In the confrontation between Sanshou athletes, the martial arts methods such as "kicking", "hitting" and "throwing" are closely related to the strength of their strength. "Heavy punches" and "heavy legs" are used to give the opponent extremely powerful and destructive punches and kicks, which are inseparable from high-quality muscles. The power to hit the opponent in the competition is not entirely based on strength. "Concentrate your strength on one point and exert your strength in an instant." Whether the power of punching or kicking has "penetrating power" depends on the explosive power (quick power) of Sanshou athletes. and proficient application of explosive force-generating techniques. Strength is a means of offense and one of the most basic means of defense. Generally, Sanshou athletes with relatively strong strength have relatively strong ability to withstand blows.

3.1 Small period strength training plan for each athlete’s training

Figure 1: Pre-match strength training program

The strength training plan for the 8 weeks before competition is shown in Figure 1, Nos. 1-3 Basic strength training is arranged every week. Starting from the 2nd week, it is mainly focused on fast strength (specialized strength). From the 2nd to 5th week, key special strength training is interspersed, mainly training for athletes' weak links [2].

3.2 Athletes perform small period strength training

Strength training is of great significance to athletes. The strength of an athlete's heavy blow depends on their strength base, force generation method, movement acceleration, center of gravity control and their own endurance. Absolute power is the basis of the power of a heavy attack, and increasing absolute power is the fundamental means to increase the power of a heavy attack. The way of exerting force is the key. Strong absolute power must be exploded through exertion. If the force is exerted in the wrong way, it will be difficult to exert force; but if the absolute force is very small, even if the force is exerted perfectly, the power of a heavy hit will be very limited. When the starting strength is the same, the faster the movement acceleration, the greater the power of the heavy attack. Controlling the center of gravity is very important in exerting force, especially in kicking. You must have the ability to freely control the center of gravity and master the center of gravity in order to concentrate the power of a heavy attack on one point. Increasing the power of critical attacks can not only launch strong attacks, but also quickly kill the opponent.Hands can also expand the attack range.

There are four major techniques: kicking, hitting, throwing and grabbing, among which leg techniques are the main ones. According to statistics, in Sanda competitions, legwork scores account for more than 70%. In order to develop beautiful leg striking techniques, it is necessary to strengthen the quality of the legs. Leg strength plays a decisive role in Sanda. The power of the kick, the speed of the kick, the flexibility and resistance of the legs all determine the quality of the kick. Sudden attacks, rapid retreats, left and right maneuvers, raising knees to defend, kicking pursuits, etc. are all directly related to leg strength. Therefore, leg strength training is very necessary. In terms of the setting of training items, items that use strength in the legs and exercise the whole body are preferred. Squats, high grabs, and quick jerks are the main movements. Other squat exercises, such as half squats, lunges, and side squats, also have good effects. Followed by leg strength and leg movement projects, such as leg press, leg extension.

The upper body strength program is of great help to actual Sanda combat, as it affects punching speed and striking power. In pre-match strength training, it cannot be the focus or take up too much time. The focus can be appropriately arranged. )1~bTP

3.2.1 Main training factors affecting strength training arrangement

There are many factors involved in strength training for high-level male Sanda athletes in the 8 weeks before competition, including training cycle, training time, training frequency, action selection for each training session, intensity, number of groups, reps, interval time, and force generation method. etc. [3], as shown in Tables 2 and 3.

Table 2 Main training factors affectingpre-match strength training arrangement

Main training factors Main content

Training period The intensive training period before competition is generally 6-8 weeks

① Priority arrangement: Priority arrangement at the beginning of the training session to fully maintain strong energy and optimal physical strength to complete.

Training time schedule ② Separate arrangements: separate training arrangementsPractice outside.

③Separate arrangements: Separate arrangements outside training sessions, such as Sundays

Action selection 1-4 weeks: Choose 4-5 movements; 5-8 weeks: Choose 3-4 movements, movements that stimulate muscles from all angles

Number of groups 1-4 weeks: 4-5 groups of each action, the total number of groups is 18-24 groups; 5-8 Week: 4 sets of each action, total number of sets is 12-15.

Training frequency Train every other day 3-6 times/week < /wbr>

Table 3 Pre-matchLoad of strength training

Maximum Strength Quick Power< wbr> Strength and endurance

< wbr> Starting power Explosive power (whipping) Non-periodic

Weight Large 95% Famx Small and medium 35-50% 75- 85% 40-65%

Number of groups More than 7-8 Many (7) Many (6-8) 3-5

Weight-bearing exercises Number of times 1-4 less Many (7) 1-7 < wbr> 10-30

Intermittent 3-5min < wbr>2-3 min 2-3 min 2-4 points

Action speed< /wbr> Explosive< /wbr> Explosive < /wbr>Quick

No weight 1 punch, dodge, move 2 air attack Practice 3/*5 3 Target practice 3/*5 4 Hitting sandbags 2*5 5 Falling Sandman

Period< /wbr> 1, 2, 3 3, 4, 5, 6, 7, 8

3.2.3Strength strengthening training arrangement method

The "pull-push" program (or flexion-extension program) is the best way to strengthen muscle training. The design of the "pull-push" program is mainly based on the function of muscle movement, that is, the way the muscles exert force. When muscles exercise, some muscles work when "pulling" (flexing), such as biceps, latissimus dorsi and forearm muscles; some muscles work when "pushing" (extension), such as triceps brachii muscles, shoulder muscles, chest muscles, etc. The "pull-push" program system is to arrange all trainings focusing on pull muscles (flexor muscles) in one class, while in another class, training mainly on push muscles (extensor muscles) is arranged, so that the flexor muscles , extensor muscles have a 72-hour rest period to fully recover. For example, on Mondays and Thursdays, you train pulling muscles, on Tuesdays and Fridays, you train pushing muscles, on Wednesdays and Saturdays, you train legs and waist and abdomen, and you rest on Sundays. This system is still used when the competition is approaching, but the weight is reduced, but the requirements for correctness of movement postures are more stringent [4].

Research has found that the total time of strength training for high-level male Sanda athletes in the 8 weeks before competition is between 15-18 hours per week, and their fast strength can be arranged in 3-4 classes/week, focusing on strength (special strength) Arrange 40-50 minutes of training every day [5]. As shown in Table 4.

Table 4 Three days/weekIntensive training plan

Plan A < /wbr> Option B

一 Chest, shoulders, triceps, forearms, calves, waist and abdominal muscles Chest muscles, deltoid muscles, triceps brachii, waist and abdominal muscles

Two Rest < /wbr> Rest

Three Back, biceps, forearms, waist and abdominal muscles Thighs, gastrocnemius, back, biceps

Four Rest < /wbr>< /wbr> Rest

五 Thighs, calves, waist and abdominal muscles, whole body Chest, deltoid, triceps, waist Abdominal muscles, whole body

Six Rest < /wbr> Rest

Day Rest < wbr> Rest

Key Strengths Air attack practice: 3 minutes × 5 groups, Target training: 3 minutes × 5, Sandbag hitting: 2 minutes × 5 Total 40 minutes/ Practice every day

Note: In the first week, train according to Plan A; in the second week, train according to Plan B, focusing on strength training for 40 minutes every day.

3.2.3 Body PartsStrengthStrengthening Training Movements

Sanda exercise has high requirements on the strength of all parts of the body, and the strength of the upper and lower limbs, waist and abdomen are indispensable. When arranging strength-strengthening training for each part of the athlete's body, focus on improving the strength of weak parts based on the athlete's own technical characteristics. Generally, 1-3 movements are selected for strength-strengthening training of each part [6], as shown in Table 4.

Table 5 Body PartsStrength Strengthening Training Movements Plan

Part Bit < /wbr> Training content

Big legs Squat 5×3-8; calf flexion and extension 4×10-12; squat jump 3×12+1×failure

Back Muscles Chest-high pull-ups 5×6-8; heavy barbell bow rows 4 ×6-8; prone rowing 2×8-10

Chest muscles Incline bench press (bench press); Incline dumbbell bench press; Parallel bar arm extension

Waist Abdomen Straight-leg deadlift 3×10; 2 barbell throws (barbell throw) 2 minutes × 5; 3 sit-ups Sitting 4×10-15

Deltoids Seated Barbell Press (shoulder width) 4×8; Seated Barbell Neck Press (wide grip) 4×8

Upper arm muscles Barbell curl (increasing weight gradually) 2×12 2×6

Forearm muscles Seated barbell wrist curl (reverse grip, overhand grip) 4×12-15; wrist rotation exercise 4×20-25

Full Body High grip 5-8×1-3; fast thrust 5-8×1-3 (weight gradually increases to the limit)

3.3Implementation and effects of strength strengthening training

After 8 weeks of strength training, compared with before, the strength quality has been significantly improved, and the rapid explosive strength has improved significantly, as shown in Table 6. After the athletes' weight decreased, all major indicators improved, such as an average increase of 9KG in squats and an average increase of 8KG in power cleans. The results of the simulated actual combat competition show that the athletes' attack speed, striking power, and anti-strike ability have all improved to varying degrees.

Table6: Strength index status at the end of pre-match training

Project< /wbr>< wbr> Minimum value Maximum value Mean and standard deviation compared with the pre-game period

Weight (KG)< wbr>< wbr> 52 78.5 63.94±9.25 -1.28

Squat (max strength/weight) 2.2 2.64 2.39±0.16< /wbr> 0.14

Bench Press (maximum strength/weight) 1.49 2.20 1.71±0.23 0.09

Chest curl (maximum strength/weight) 1.42 < wbr>1.59 1.52 ±0.06 0.07

Power clean (best score/weight) 1.56 1.93 1.73±0.12 0.12

Shakes (times/30 seconds, 80% maximum weight) 42 47 44.33±1.94 2.60

4 Conclusions and Suggestions

(1) Strength training is an important part of pre-competition training for high-level Sanshou athletes.In pre-match strength training, absolute strength training should be appropriately arranged in the first 1-3 weeks. From the second week on, fast strength and special strength training should gradually be given priority.

(2) Pre-competition strength training for high-level Sanshou athletes is arranged 3-6 times a week, with a total time of 15-18 hours. Key strength (special strength) training is arranged for 45 minutes every day.

(3) Focus on strength training for various parts of the body. Choose 2-3 movements for each part, with leg-strengthening and whole-body movements preferred. The total number of groups should be between 10-12, and the intensity should be 75-85%. The main way to complete the movements is explosive.

(4) Pre-match strength training should be treated differently based on the specific conditions of the athletes. Taking into account the technical characteristics of athletes, highlighting key points and improving weak links.

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