"Steady your breathing, slowly lift up, and use the strength of your thighs, waist, and all parts of your body."

"In the final stage of getting up, you have to be fast, you have to have an explosion, and now this weight is an adaptive training."

"Okay, that's it, there's a gluteal top movement, and do it again. Hold steady, and the body should not be skewed. ”

In the professional gym of the competition management center, Su Zu was training with a barbell on his back, and behind him, Li Zhizhong gently held the barbell pole to correct Su Zu's body movements and power points.

To be honest, every time I do this set of movements, Su Zu is a little twisted, and a big man is close behind you, giving you a stable barbell and straightening the force point of your body muscles, and it is difficult to think about it naturally.

A group of ten, intermittently doing 5 sets, Su Zu stopped, slowly put the barbell on the barbell rack, and gently relaxed his body.

"For sprinters, the gluteal muscles must be strong, and you are now practicing squats mainly to exercise core strength, you need to strengthen the stabilizing muscle groups, and when you reach a certain level, you can reduce the load of heavy weights and do squat training with a semicircle balance ball. When you start training now, it is very important to standardize the movement points, and after each time you do strength, then do some balance training. ”

"Coach, what is the main part of the core strength?"

Su Zu had actually heard this concept many times, but in the end, it was not particularly clear. It's like the average person going to the gym to find a trainer, eight out of ten are different. The more I listened, the more confused I became.

"It's actually a broad concept." Li Zhizhong thought for a while, and then said, "To put it simply, it is the power transmission and stable support of the entire torso in the sports performance. From the perspective of running and jumping sports, the core of the human body is from the hip joint to the waist and abdomen, which is the bridge for the transmission of highly coordinated power of the upper and lower limbs. ”

"Don't you think it's a blur?" Li Zhizhong looked at Su Zu constantly moving his crotch and waist on the side, and smiled, "I've watched Bruce Lee's movie, there is a sentence in it that is accurately summarized, that is, waist and horse are one." ”

"Competitive athletes are all about core strength, and there are all kinds of different ways of exercising, but in the end, they can't get rid of that. Core strength is not just a force, there is also a core, what is the core? It's balance. The absolute strength of many strongmen is amazingly strong, but in competitive sports, whether it is running and jumping or in combat fighting, they will be far inferior to special players, and the difference is this core.

It's not that you should train your upper or lower body strength as much as possible, but it's the greatest increase in your body's core balance. In the same way, among the sprinters, there are tall and strong runners, and there are also short runners, and there is definitely a difference between them in terms of weight and absolute strength, but they are big, and they have great strength and mass. Small in size, small in strength but also light in weight. The level of core strength that can be called upon by the body largely determines a player's performance level. ”

Sprinting is not just running, it is a sport that uses the strength of the whole body. ”

"Alright, let's go ahead. Let's move on to a high flip. You start with a low 20 kg now and work your way up later. ”

Since the beginning of this day, Su Zu has finally opened his eyes in the gym, and the tricks of exercise are really endless. In my previous life, an ordinary person entered the gym to train, practiced barbell bench press squats, and added some dumbbells and the like. Some may have been exposed, and some are complete laymen.

And Li Zhizhong showed a professional coaching quality, but from the full squat of the barbell, squat, lunge squat, high flip, deadlift, weight-bearing heel raise, weight-bearing body side flexion, weight-bearing body rotation, etc., all explained to Su Zu, from the internal human physiology and engineering, to the external specific exercise effect presentation, technical points, and easily injured parts.

Later, the arm swing connection of dumbbells, sit-ups with resistance balls, and various training methods were introduced. The key points that can be emphasized in strength training will not make the athlete train out of balance and affect the overall core strength, but also can propose effective improvements and training methods for the key points.

"Coach, you weren't a track and field coach before, were you?"

20 kg of barbells, thirty in one go. Su Zu stopped and took a few breaths, and asked Li Zhizhong during the break.

The more he listened, the more confused Su Zu became, and he felt that he was facing more like a professional fitness and bodybuilding coach.

Li Zhizhong touched his chin, a little bitter, "I am also a track and field athlete, and I majored in coaching at Beijing Sports University back then, and later had the opportunity to contact some foreign training methods. In foreign countries, more emphasis is placed on the relevance and constructiveness of sports in competitive sprinting, which is the first priority for strength bodies. However, most coaches in China are still in the state of simply letting athletes run, and the emphasis on strength is far from enough. The truth is that competitive sports are all interconnected. You know a world champion in shot put who weighs 130 kilograms, and he can run 10.30 seconds close to the international level in the 100 meters. That's why I emphasize with you the role of core strength, whether you are tall or not is not the most important, the most important thing is that the core strength must be strong. ”

Su Zu listened to Li Zhizhong's words, and seemed to be a little discouraged.

"I haven't led athletes alone for a long time, and the track and field team of Hedao City is currently mainly affiliated with Hedao Sports School for training, and purely in the competition management center, it is mainly badminton and swimming. This time, it was Coach Shen Guoying of the provincial team who recommended you to come over, and he also told me some of his opinions. But I'm not worried about that, the importance of talent is for individual athletes, and a reasonable and scientific training method is what coaches need. ”

Saying that, Li Zhizhong himself laughed, "Otherwise, I will always be seconded by this team and that team to be a physical fitness coach, and I will not have a good time." ”

Li Zhizhong also briefly explained the reason why Su Zu was recruited, which is actually a question of coaching philosophy. In the early days, most coaches in China did not have a high level of awareness of the relevance of constructive sports. The shot put only emphasizes the strength of the upper limbs, and the running only focuses on the strength of the lower limbs. In a confrontational sport like basketball and football, most of the mind is spent on shooting and shooting and ball control skills, which is far from enough for the strength and physical training of the athletes themselves.

And when it comes to the gap between strength and physical fitness and international players, the opening is due to racial talent, racial differences, dietary structure and other reasons.

This is a trainer who puts training first.

Time starts to pass day by day in the training that is on track.

Suzu maintainers have more than two hours of special strength training 3-4 times a week, and the effect has been significantly improved. Potential, which had already begun to grow slowly, has restarted a growth phase in this high-intensity strength training.

Just when the time span reached July, when the sun was shining and the outdoor temperature generally reached 35 degrees Celsius, Su Zu was sweating in the gym under the guidance of Li Zhizhong.

A man in a shirt and trousers suddenly walked into the gym and greeted Li Zhizhong with a smile.

"Coach Li, you can make it easy for me to find it, I came to ask you for a favor, this National Middle School Games is about to open......"