1. Strength training
Strength refers to the ability of the human neuromuscular system to overcome or resist resistance when working.
Sanda determines the outcome based on the number of points scored by hitting or knocking down the opponent. Hitting and knocking down the opponent requires strength, which is specifically reflected in the striking power of the upper limb boxing technique, the striking force of the lower limb leg technique, and the strength of the throwing technique. , resistance to blows and other four aspects.
Sanda requires a high comprehensive level of various strength qualities, rather than the development of a certain strength quality alone.
(1) Maximum strength training
1. Develop maximum strength by improving the ability of the central nervous system to control muscle work
Function: Can effectively improve maximum strength without increasing muscle size. Sanda competitions are conducted according to the weight classification of athletes. It is particularly important to increase strength without increasing weight.
Training method:
① Training with moderate muscle relaxation.
During the process of recovery after the movement is made, or during the interval between movements, athletes should try to keep their muscles reasonably relaxed, which is conducive to the rapid replenishment of capacity substances in the muscles, and is conducive to the buffering of the nerve regulation mechanism and the slowdown. Reduce the negative effects of antagonistic muscles and synergists, so that the movement can produce maximum power.
② Training that stimulates muscle work and intensity.
During the training process, athletes are required to complete each action with the fastest speed and maximum strength to ensure the excitability of the nervous system and the stimulation intensity of the working muscles, thereby improving the quality of training and ensuring the growth of the athlete's maximum strength. .
③ Training of muscle work methods.
To complete each movement, large muscle groups must be fully mobilized to do work. Otherwise, it will not be conducive to fully mobilizing the agonist muscles and synergistic muscles that can be mobilized throughout the body to participate in contraction and work.
For example:
When kicking a leg, the thigh should be bent as much as possible and the calf should be pushed forward instead ofThe calves drive the thighs forward;
• When punching, you can't just let the upper limb muscles do the work, you must use the strength of the legs and waist.
④ Training to increase muscle work and distance.
The amount of force is related to the distance over which the muscles work. On the premise that there is no warning of action, the hitting distance should be increased as much as possible. Increasing distance mainly depends on adjustments to footwork and body posture.
⑤ Training on accurate hitting points of movements.
In daily training, it is necessary to ensure that the hitting part and the maximum force point of the action are just right to fully exert the hitting power.
⑥ Training to use Qi to increase strength.
Coordinate your exhalation with your striking movements to increase the power of your strikes.
2. Increase maximum strength by increasing muscle cross-sectional area
(1)Elements of maximum strength training
• Methods of muscle work: To develop maximum strength, Sanda athletes should mainly use dynamic working methods of restraint and concession, supplemented by static working methods. Static exercises are one of the effective means to develop maximum strength, but when training high-level athletes, the amount of static exercises should be controlled below 10% of the total amount of maximum strength exercises.
• Amount of resistance: Overcoming the amount of resistance is one of the important elements of maximal strength training.
• Restraint strength exercises can vary from 50 to 100% of maximum strength capacity;
• Compromise strength training can vary from 70% to 80% to 120% to 130%;
• Maximal loading and sub-maximal loading should be used to improve muscle coordination;
• To improve intermuscular coordination, 50%~60% of the maximum weight should be selected.
• When choosing to increase muscle size to develop maximum strength, the exercise intensity used is about 75~90% of the maximum body weight. This loading allows for the optimal combination of muscle work intensity and number of repetitions per set of strength exercises.
• For high-level athletes, static strength training is important only when reaching more than 70% of the maximum weight to produce better training effects, and reaching 90%~100% of the maximum weight can achieve the best training effects.
• Speed of exercise movements: No matter which method is used to develop maximum strength, it is necessary to maintain a slow speed of movement.
Reasons: ① Excessively fast movement speed will shift the effect of practice to the direction of developing speed and strength.
② When performing concentric strength exercises, if the movement speed is too fast, the maximum strengthPerformance or near-maximum performance can only occur at the beginning of the movement, while other stages of muscle work cannot receive the due load due to the inertia of the equipment.
To develop maximum strength by improving the neuromodulation mechanism, exercises with medium movement speed are best, and the speed of each movement is 1.5~2.5 seconds.
In order to prevent slow maximal strength exercises from reducing the ability of fast muscle contractions, slow maximal strength exercises should be combined with speed exercises.
• Time to complete each set of exercises:
• Maximum strength exercises to improve muscle coordination, usually the number of repetitions for each set of exercises is 2 to 6 times, and it takes about 3 to 15 seconds to complete a set of exercises;
• Maximum strength exercises to improve intermuscular coordination, the number of repetitions per set can reach 15~20 times, and the time required for each set is approximately 23~50 seconds;
• If you want to increase your maximum strength by increasing muscle volume, the best effect is to repeat each set of exercises 6 to 12 times, and one set of exercises takes 18 to 60 seconds.
• Rest time between sets:
It is necessary to ensure the basic recovery of athletes' anaerobic non-lactic acid energy and body's working ability. To develop maximum strength, rest between sets for longer periods of time, usually 2 to 6 minutes.
• Number of sets of exercises:
• Maximum strength exercises to improve intramuscular coordination and intermuscular coordination, the number of repeated exercise groups is 2~6 groups;
• Maximum strength exercises to increase muscle size, the number of exercises is 3 to 10 groups.
(2)Common methods to develop maximum strength
1) Repetition method: The characteristic is that the load gradually increases with the increase of muscle strength.
Load characteristics: The load intensity is 75%~95%, the number of repetitions per group is 3~6 times, the number of groups is 6~8 groups, and the interval time for each group is 3 minutes.
Usage: This method is suitable for all periods and stages of training. It is conducive to improving the coordination of force and can quickly and effectively improve muscle strength.
2) Strength method: It is characterized by the use of maximum load arrangement. During practice, gradually reach the limit of force, and then continue to use medium to high intensity loads until the body responds adversely to the stimulation.
Load characteristics: The load intensity is 85%~100%, the number of repetitions per group is 1~3 times, the number of groups is 6~10 groups, and the interval time for each group is 3 minutes.
Usage: This method is especially suitable for high-level Sanda athletes. It is conducive to the improvement of maximum strength and relative strength, but it isDoes not increase muscle size or gain weight. However, using this method requires good physical and psychological preparation, as well as rich nutrition and good recovery methods.
3) Ladder training method: It is characterized by highlighting the extreme intensity. Almost every week, every day and every exercise is required to be close to, reach or even exceed my highest level of the day. After a period of training, when the athlete can successfully complete two times at the weight of the original maximum strength capacity, the new weight can be added. Training time for each step is 2 weeks. If the athlete cannot handle the new load, return to the original step training for 2 to 3 days before continuing with increments.
Load characteristics:
• Perform 3 sets of 2 repetitions at 90% intensity with 3 minutes rest between sets;
• Practice 2 sets at 97`5% intensity, repeat each set 2 times, rest for 3 minutes;
• Perform 2 sets of 1 repetition at 100% intensity with 3 minutes rest;
• Practice 1~2 sets at 100% or more intensity, 1 rep per set, 3 minutes rest.
4) Limit method: It is characterized by repeating the maximum number of movements until you can actually practice without moving.
Load characteristics: The load intensity is 50%~75%, each group is repeated 10~12 times, the number of groups is 3~5 groups, and each interval is 3~5 minutes.
Function: This method exerts a comprehensive and profound structural (muscle fiber thickening) and functional (cardiovascular system) impact on the body. It is a method that can obtain dual training effects of intramuscular coordination and muscle fiber volume.
5) Static method: It is characterized by using a larger weight load and practicing in an incremental manner.
Load characteristics: The load intensity is above 90%, each group lasts 3~6 seconds, the number of groups is 4 groups, and there are 3~4 intervals in each group
Bell.
(2) Speed and strength training
1. Principles of speed and strength training
The main factors that determine the level of speed and strength development are intramuscular coordination, intermuscular coordination and the rapid contraction ability of motor units.
• The throwing method in Sanda requires the display of highly developed speed and strength while overcoming large resistance. At this time, the size of the muscle plays a larger role.
• Athletes use punches and kicks in competitions, which require speed and strength many times. At this time, it plays a major roleWhat matters is not muscle size but intramuscular and intermuscular coordination and the ability of muscle fibers to contract quickly.
2. Elements of speed and strength training
• Muscle working methods: To develop speed strength, dynamic working methods are mainly used, including restrained, yielding, isokinetic and over-long working methods.
• Amount of resistance:
• To increase the speed and strength used in wrestling, 30%~50% of the maximum strength can be used;
• When focusing on developing explosive power, the amount of resistance should be larger;
• When the starting force is increased, the resistance will be smaller.
• Speed of practice movements:
• The main purpose of training is to improve explosive power, sub-maximum speed can be used;
• The purpose of training is to improve the speed and strength of punching and kicking. You can use the isokinetic practice method, and strive to complete the action at an angle of more than 15°/second.
• Time to complete a single exercise: The duration of each exercise should ensure that the action can be completed without reducing the speed of movement and without fatigue. Usually the number of repetitions of each set of exercises can be between one and five or six times. fluctuation. The duration of work in each set of exercises ranges from approximately 3 to 4 seconds to 10 to 15 seconds.
The specific duration depends on the nature of the exercise, the amount of resistance, the level of training and the structure of the exercise, etc.
• Rest between sets: The rest between sets must ensure the recovery of the body’s working ability and the elimination of non-lactic acid oxygen debt.
• Short-term practice (about 10 seconds), with an interval of 30~40 seconds;
• For longer exercises (1~3 minutes), the rest time is 2~3 minutes.
If the interval is short, you can take active rest or supplement it with self-massage.
• Number of sets of exercises: The number of sets of exercises should be determined according to the nature and intensity of the exercises. The number of exercise groups in one class should be in the range of 2 to 6. When the load intensity is 30% to 50%, the number of exercise groups is 5 groups.
3. Training methods to develop speed and strength
• Use 60%~80% of the maximum weight to perform exercises at the maximum speed, with 3~5 reps per group, complete 3~4 groups, and rest for 4~5 minutes.
• Use 30%~50% of the maximum weight, repeat 7 times at the maximum speed, complete 5 sets, and rest 3 times~5 minutes.
• Various quick jumps, 10 to 15 times per group, complete 3 to 5 groups, with a 5-minute interval.
Strength endurance refers to the high level of muscle contraction required to repeatedly complete competition actions within a specified time.
For example: ① Repeated punch and leg exercises should strive to demonstrate a high level of starting strength and explosive power;
② Repeated dummy wrestling or wrestling exercises should bring out the maximum strength and explosive power.
2. Methodological elements of strength and endurance training
1)Load intensity:
• Improve the strength and endurance of boxing and kicking exercises, with resistance slightly exceeding 5~10% of the resistance in competition activities;
• In training to improve the strength and endurance of wrestling, the resistance of the competition can be exceeded by 10~30%. To develop maximum strength endurance, 60~80% of the weight can be used;
• To develop speed strength endurance, you can use 40~60% of the weight; to develop static strength endurance, you can use 70~100% of the weight.
2) Duration of practice:
• The practice time to improve the strength and endurance of punching and kicking is 30~60 seconds;
• The practice time for wrestling is 30 seconds to 2 minutes.
3) Interval time of practice:
• Develop strength and endurance exercises for punching and kicking. If the duration is 30~60 seconds, the interval time should be 5~10 seconds shorter than the practice time;
• If the practice time is longer, the interval time will also be extended accordingly.
4) Rate of practice: The rate of action should be as consistent as possible with the speed of the competition event.
5) Practice repetitions and sets:
• To develop maximum strength and endurance, the total number of repetitions can reach 60 to 100 times, and the exercise is performed in 3 to 5 groups;
• To develop speed, strength and endurance, the total number of repetitions can reach 100 to 200 times, and the exercise should be done in 3 to 6 groups.
3. Training methods to develop strength and endurance
1) Circuit strength training method: Use the parameters of various strength training methodologies, select a number of exercise methods, form each exercise "station" and practice in a circular manner.
• Sanda strength and endurance circuit exercises usually use 4 to 8 exercises, with each group repeated 3 to 4 times, with a total duration of 20 to 30 minutes.
• Adopt40%~60% load intensity, complete each group 10~20 times, perform 3~5 groups, and rest for 3~90 seconds between groups.
• Use a load intensity of 25% to 40%, complete the exercise at a fast rhythm, repeat each group more than 30 times, complete 4 to 6 groups, and rest for 30 to 60 seconds between groups.
2) Repeated training method: Use special methods with low intensity load, such as boxing exercises with dumbbells, leg exercises with light loads, footwork exercises and single-support continuous high leg lifts.
• Repeat each group 20-40 times, rest for 60-90 seconds, and complete 3-5 groups.
2. Speed training
"Fast and slow" is an objective law of Sanda. Therefore, the athlete's speed ability plays a vital role in the actual Sanda competition.
❋ Tags: