After a game of ball, Su Zu finally met with Zhen Long in a hurry, he was stared at by the coach, and after the last Chinese Games, the lack of strength and physical fitness was completely exposed. He was also ruthless in his heart, desperately trying to make up for these two shortcomings.

Su Zu said a few words to him briefly, and he didn't want to disturb his training, so he left a mobile phone number, and simply contacted him when he was free in the future.

Out of the Youth Hall, I met with Li Yulin and his party, and drove away to the parking lot.

On the way back, except for Li Yulin, the other people looked at Su Zu with strange eyes, Fang Yujun and Wu Meng both had expressions of wanting to speak and stopped, obviously feeling that this junior was not as simple as they initially thought.

However, both of them are boys, they are older, they know a little bit of worldly feelings, and they are not very good-looking for a while.

But Fang Leshi, a little girl, didn't have so many scruples, she pouted and stared at Su Zu from time to time with big round eyes.

Changing to a little boy of this age, being looked at like this by a little beauty, Zhun Bao made his face red, embarrassed. But Su Zu looked calm, and occasionally smiled with Fang Leshi, his heart was past the age of young Mu Ai.

Li Yulin sat in the middle of the back row, looking at Fang Leshi's appearance a little funny, and pressed her shoulder against Leshi below, "Look again, look at it again, and your eyeballs will fall off." ”

"Oops, Yulin." Fang Leshi's ears were slightly red, and she defended, "You didn't say that he was younger than us, I just wanted to see how he could be so powerful." It looks about the same height as my brother and Wu Mengge, well, and it's a little darker, like a piece of black charcoal. ”

As soon as Fang Le's words came out, a carload of people suddenly laughed happily.

Fang Yujun drove the car, glanced at Su Zu through the rearview mirror, and couldn't help but pat the horn twice in a row, laughing out loud.

Looking at the past like this, it really goes without saying that Su Zu is the most obvious black among several people.

The two girls are already fair-skinned, Fang Yujun and Wu Meng are also pampered, they usually exercise, but they just run a step in the morning and evening, most of them are in the gym and indoor gymnasium, and they look like white and clean cream students.

Su Zu, a person who has been exercising outdoors for a long time, is usually surrounded by coaches and athletes who are watching the sun training, everyone has the same skin color, and they don't think much, but at this time, compared with a few people in the car, the difference is obvious.

"Yulin, didn't you say that Su Zu was your father's student? What did your dad teach, I remember you used to say that you were in the badminton team. Fang Leshi shook Li Yulin's hand and said half-coquettishly.

In the front seat, Fang Yujun, who was driving, and Wu Meng, who was the co-driver, also pricked up their ears, there was no way, the loss today was disgraced, and they had completely lost confidence in playing badminton again.

Li Yulin sneered, "My dad used to be seconded to the badminton team, and he was not a badminton coach. As he spoke, he pushed Su Zu with his elbow, "It's better for you to say it yourself." ”

"Yes, yes, little black charcoal, I don't want to recruit my brothers and sisters from the truth." Fang Leshi's whole body fell into the back seat.

Su Zu's face was as black as the bottom of the pot, and he was a little helpless when he looked at the two sisters who were staring at him with a smile, and after a pause, he said, "I'm practicing sprinting with Coach Li now." ”

"Sprint?" Hearing this answer, except for Li Yulin, who knew the inside story for a long time, the other three were a little stunned.

"You're a runner?" Fang Yueshi's small mouth opened, with an incredulous expression, "Why do you run so well in badminton." ”

Wu Meng and Fang Yujun in the front row are also slandering, the little badminton player who abused them to death, but he didn't go through a single move in your hands, no, you won a goal, you now say that you practice sprinting, this style of painting is wrong, right?

"I'm not good at badminton, so I can really play casually, but my physical fitness is better than yours."

Su Zu patiently explained, but with this answer, Fang Leshi obviously didn't understand how big the gap between ordinary people and professional athletes was referring to this better physical fitness.

Wu Meng, who was sitting in the passenger seat, was a little thoughtful, after all, he was the president of the school's badminton club, and he had usually come into contact with some sports students, so he had more knowledge and some understanding. I gradually felt a lot more relieved, although he is the president of the badminton club, but in the final analysis, it is just a club organized by student amateur activities, and if you really participate in badminton competitions, the amateur group is not counted, but people are really professional athletes.

"Looks like you really don't know anything?" Li Yulin looked at the expressions of several people, smiled mysteriously, and said with a slight smile, "We have a national middle school sports champion in our car." ”

"Wow, Yulin, you won't lie to us, the champion of the National Middle School Games, that ...... I usually think that the boys who won the first place in the school sports meeting are very powerful, and there are also our city's middle school sports meets, as well as the provincial sports meets, and then the national middle school sports meet. Counting this level and level, I didn't expect that there was a national middle school student sitting next to us. ”

Fang Leshi was startled, and the two boys sitting in the front row were also shocked, they knew the meaning behind this.

After all, everyone is from middle school students, and it is difficult to win the first place in the usual high school games, and the national middle school games, the participants are basically the best middle school students in various counties, cities and provinces.

broke up at the gate of Li Yulin's community, and before parting, Fang Leshi also shouted that she would go to Su Zu to run when she was free in the future, and in her concept, she had completely equated a sprint champion with an ordinary running enthusiast. Runners must be very good at running.

In the next two days, Su Zu had dinner at Li Zhizhong's house at noon and night, and during the day, he either went back to the competition management center to do some simple training, or went out for a casual stroll.

After three days of the National Day holiday, many staff members of the competition management center began to return to work one after another. Su Zu didn't have to run at both ends and entered the training rhythm again.

His training schedule is still relatively full, and in terms of training plan, the main training time is also focused on this year. According to the plan of the coaching staff, from 2003 onwards, he will focus on the game, training by competition, and become fully familiar with the atmosphere of various competitions as soon as possible.

Competition Center Gym.

Wang Yuanbin was helping Su Zu hold the barbell at this time and do squat training with large weights. According to the training plan, Su Zu's strength training could not be relaxed yet, and he needed to be further strengthened.

Squat training is one of the most powerful exercises to improve the strength of the legs and lower limbs, whether it is bodybuilding, weightlifting, or other exercises that require strength, this training is basically indispensable.

Sprinting requires explosiveness, it requires power, and of course, it has to focus on that. However, instead of emphasizing the appearance of the muscles as bodybuilders do, his training focuses more on practicality.

It is necessary to improve the muscle mass of the legs, but at the same time not to be too big, on the one hand, to gain muscle, and on the other hand, to have some control.

If the muscles alone are too bloated, it is easy to affect the overall coordination of the body, thus disrupting the sense of balance and affecting the speed.

Therefore, in the middle of strength training, Li Zhizhong is also interspersed with some simple gymnastic training methods, such as front hand flips, back hand flips, left and right side hand flips, handstands, etc., to coordinate the whole body.

The main purpose of these is to fully transform into core strength and stabilize the center of gravity after the strength is improved, so that the delicate control of the body will not be suddenly lost due to muscle growth and strength improvement.

Su Zu is now 180 at night and weighs 68 kilograms, according to the data target given by the coaching staff, if Su Zu's height does not grow, a year later, the weight needs to reach about 73-75 kilograms.

This is a more scientific height-to-weight ratio, that is, BMI index, which can reach the optimal value in terms of speed and strength.

On the other hand, the training that invests energy is still based on the original optimal combination of optimizing pace and cadence.

Now Su Zu began to try to use the 45-step running method for 100 meters, but the inertial cadence habit sometimes still runs to 46 steps. Occasionally, if you pay special attention, you will run 44 steps.

This kind of 100-meter sprint is not to say that the bigger the pace, the better, but to combine the height and leg length of the individual and the cadence. The pace is large, and the number of steps to run the whole 100 meters is less, but the force required for each step to start and accelerate is greater, and at the same time, there will be greater requirements for the ligaments and hip joints.

In the test from September to the present, the coaching staff finally decided to adopt the 100-meter 46-step running method under the calculation of a large amount of data.

This is the best result combined with Su Zu's current fast cadence advantage, running 100 meters in this step, Su Zu's acceleration in the first half of the race is sufficient, he can give full play to his advantage of fast cadence, and the second half can also maintain high speed to the greatest extent.

If it is changed to 45 or 44 steps, the speed will be affected to some extent, and it will change too much suddenly, the body will not adapt to it at all at once, and the adjustment cycle will be extended, so you can wait until Su Zu's strength is enough in the next stage to consider it.

The next work is mainly to fix the movements of the new running style. The formation of a running style is through long-term training, body muscle memory, and the formation of knee-jerk reactions in the brain, from starting to accelerating, to swinging arms, stepping, a series of processes.

Accustomed to a running rhythm, suddenly someone asks you to run every time you take a bigger step, or a little smaller, this feeling for the body is very awkward, once or twice once in a while can do it, but if you want to form a body memory, it is not an overnight thing. What's more, it also requires extremely precise running pace, which can only be corrected by step-by-step detailed movements.

This kind of change requires long-term and continuous training day and night to achieve the effect.

"In the next game, you may have to share the stage with the third runner-up in the Asian Games."

When Su Zu was training, Li Zhizhong walked over from the administrative office building and said.