Sitting in front of the computer, Su Zu looked at the diary he had just typed, a trace of remembrance flashed across his face, and then pressed the delete button.

The night at the Haigen training base was quite cold, far away from the hustle and bustle of the city, and at this time it was already silent, Su Zu deleted the memories he had just written, got up and stood by the window to breathe.

I moved my muscles that were a little stiff because I had been sitting for a long time, calmed down, and looked out the window at the road that had been leveled at the training base not far away, and the neon-colored lights illuminated the road and several track and field fields and football fields surrounded by barbed wire next to it, cold and quiet.

Time has entered 2007, after the end of the Asian Games, Su Zu returned to the Haigen training base in southern Yunnan Province for winter training, which is a rare quiet night in recent times.

Especially on such a cool night when a person is alone, putting aside the hustle and bustle and honor, it is rare to be able to calm down and self-analyze, self-reflect, and review some things that I have not thought about before.

Although it is only a short period of five or six years, especially with only two topics of training and competition, time flies. But, for him, in fact, this is already interspersed with two completely different lives.

"Zhuang Zhou dreams of butterflies, which butterfly is me, which butterfly is me, I am a butterfly, I wake up today, and I am inseparable from the butterfly!"

Standing in front of the window, Su Zu had a smile on the corner of his mouth, remembering a sentence he had read, which confirmed his state of mind at this time, but it was quite appropriate.

It's just that no matter what, the past is like a dream, no matter how long or short, he is here, has been working hard, and he doesn't have to have too many feelings!

Tomorrow starts the winter training of the new season, and he is now an athlete, that's all.

……

Nothing was said all night.

When I woke up again, it was already dark. The morning biological clock formed by long-term training is more accurate than any alarm clock.

After a year at the Haigen training base, the conditions are no longer the same as last year.

And it seems that because Suzu has achieved remarkable results in training at the sub-plateau here last year, in addition to sprinters, track and field athletes in middle and long distance running, as well as some football teams, have also trained here.

After Su Zu washed up briefly, put on his clothes and shoes, opened the door and ran directly towards the track and field.

On the track and field, when Su Zu appeared, there were already many running figures.

Zhang Peimeng, Wen Yongyi, Chen Yuhang and other young athletes of the sprint team have begun to jog and practice in the morning at this time.

"Su Zu!"

"Brother Zu!"

The sound of several people passing by the track to greet each other sounded, but they did not stop, still maintaining the rhythm of jogging on their own.

Su Zu beckoned and smiled, this is the track and field he likes, simple and pure.

Looking at the figures running by, he had a very peculiar feeling. In the past, when He Island or when he first entered the national team, he was the first to appear in the track and field for morning jogging training, and now his morning time has not changed, but others have changed.

After moving his muscles on the sidelines a little, Su Zu soon joined the team for the morning run.

……

"Master, this is my winter training plan?"

In the morning, in the training room of the Haigen training base. Su Zu looked at the several training plan forms in his hand at this time, and looked at Li Zhizhong with a little puzzlement. Now it has entered the formal rhythm of winter training, but this year's winter training plan has been arranged beyond Su Zu's expectations.

"What, do you think there's a problem?" Li Zhizhong threw aside the other training plans in his hand and asked him to distribute them to other athletes. Each sprinter's training plan is different, and it is set according to the characteristics of the individual's level.

"It's not a big problem, what is this training in the water?"

Su Zu pointed to the training arrangement, most of which were similar to last year, mainly strengthening speed and endurance, as well as strength training, etc., but one of the water trainings made him feel a little strange.

"Water running training five times a week for 30-60 minutes each time?"

"That's what you say." Li Zhizhong glanced at Su Zu and pointed out that he came to the water training, and said with a smile, "Our research team has spent a lot of time learning from other project training methods, and what can be summed up will not account for a lot, mainly interspersed with your daily training." Well, we'll give it a try later, and you can feel the same first. ”

Speaking, it seemed that Su Zu still didn't understand a little, and Li Zhizhong went on to explain: "This is called cross training, you have actually been exposed to it before, like your strength training, interspersed with some weightlifters' ways of training explosiveness, as well as core strength, I have also learned from the training methods of many gymnasts to improve balance and coordination." ”

With such an explanation, Su Zu understood a little.

In physical training, cross-training is often carried out with the goal of training results, and cross-training is mainly to improve the ability of one sport and perform other sports.

For example, skaters often train for bicycle racing in the summer. Because of bicycle training, it can effectively improve the ability of skating.

Among them, triathlon can be said to be the one with the most cross-training. Many triathlon trainings are not frequent trips to various places with good conditions, but are arranged according to the season, such as: in the cold winter, swimming in the indoor pool and running to warm the body are the main training. On a hot summer day, riding a bicycle and feeling the wind whistling in your ears or swimming in the sea can also improve your speed and fitness.

The benefits of this type of training are also obvious, one is to keep it fresh and interesting. No matter how focused on self-discipline are athletes, training for a long time in a sport, and after a long time, it will become somewhat boring and weak.

After all, the training of competitive sports is not an ordinary fitness sport, and the intensity and requirements in training are very high, which can easily cause fatigue of athletes.

Interspersed with some new training modes, you can also get a rest psychologically, enjoy the fun of exercise, and maintain continuous exercise ability.

Another effect is that areas that cannot be exercised in a single program, or that are fully exercised, can be stimulated by cross-training other programs.

In addition, if there is an injury, the burden on the body is also spread out as the training program is dispersed, which can reduce the risk of injury.

Coming out of the training room, Su Zu and Li Zhizhong came to an indoor swimming pool at the Haigen training base.

"Go warm up, change into a swimsuit, and wait for the water." Li Zhizhong looked at the water level of the swimming pool, turned to Su Zu and said.

Su Zu looked at Li Zhizhong's solemn appearance, didn't ask any more questions, turned around and did a quick warm-up by the pool, moved his joint muscles, and then changed into swimming trunks.

"Let's get into the water." Lao Li glanced at Su Zu lightly, didn't say anything, and shouted directly.

"Master, you're trying to train me as a swimmer, do you still remember that I almost lost to Park Taeheng as the best MVP in the Asian Games."

"Go, go, who is like a stick to see, what level you are, what level is he."

Lao Li pursed his lips, he was really a little angry when he talked about this.

At the Doha Asian Games, Su Zu held two weighty gold medals in the men's 100m and 200m, and almost lost in the Most Valuable Athlete selection. The current men's 100m world record holder, who broke the world record three times in 2006, almost lost, which made Lao Li feel a little ridiculous.

Before announcing the selection results, the Asian Organizing Committee officials said that there are three main conditions for the selection of MVP, the first is popularity, in this regard, among all the athletes participating in the entire Asian Games, Su Zu is undoubtedly the first, followed by Liu Yangyu and Kosuke Kitajima. The second is the results of the Asian Games, and then the voting of 7,300 journalists from Asian countries will also determine the final selection. The Doha Organising Committee officially invited 7,300 accredited journalists to vote, each of whom had only one chance to vote, and after the vote, the journalists' ID numbers would be recorded to avoid duplicate voting.

As a result, because there were too many athletes on the shortlist (Su Zu, Liu Yangyu, Yang Wei, Xu Yanwei, Tao Luna, He Ning, Liu Tianyou), the votes in the hands of Chinese journalists were diverted, and Su Zu only won by one vote over Park Taiheng.

It's not that Chinese reporters don't vote for Su Zu, but the palms and backs of their hands are full of meat, and everyone has Su Zu's high popularity and popularity, so they shouldn't lose the election. As a result, many of Suzu's votes came from journalists from other countries that did not have a candidate.

This made Lao Li very resentful after returning from Doha.

Of course, it has to be said here that Park Taeheng performed well at the Doha Asian Games, with gold medals in the men's 200m, 400m and 1500m freestyle plus two Asian records.

"Coach, what's next? Swim past? ”

After entering the water, Su Zu found that the water in this pool was not deeper, maybe much lower than the 1.8 meters of the Olympic swimming pool, probably only to the position of Su Zu's chest. And the temperature is also relatively comfortable, if it is after training or competition, come and play in the water, it is a good enjoyment.

Li Zhizhong took out a stopwatch from his pocket, "If you don't swim, you can run at the depth of this water." ”

"Run?"

Su Zu glanced at Li Zhizhong and asked again.

"yes, you run back and forth." Li Zhizhong nodded affirmatively.

Su Zu shook his head, showing a look of crying and laughing, this is the first time he has run in the water, and he doesn't know which research group has developed this training method.

However, his execution has always been very good, and the training method will only know the effect after training, and he has the assistance of the system, and he can also detect abnormal states at any time.

The sound of rushing water sounded, and Su Zu stretched out his hands and feet and began to run desperately towards the opposite side of the pool.

You may not feel much when you swim, and although you occasionally take a few steps in the water, you find it a little strenuous, but few people run in the water.

But as soon as he started running in the water, Su Zu completely felt that the resistance faced by his hands and feet was beyond imagination.

It is impossible to swing your arms and stride like a track and field track, and every time you raise your hand, the arm that used to be fast and fast becomes much heavier, and when the arm finally crosses the water and breaks the water, it makes a huge splash.

With every step of the legs, I feel the resistance and buoyancy, and the feet often can't borrow force at the bottom of the pool, some are light and fluttery, and every step is very difficult.

After only running a few steps, Su Zu found that the running movements he had practiced countless times had stirred the resistance and buoyancy of the water into a little deformed.

In the indoor swimming pool, only the sound of a huge splash was heard at this time, and Su Zu's whole person in the pool was like a crocodile stirring up a storm in the water.

The 50-meter pool is a 100-meter distance back and forth.

Su Zu only felt that he was running, and it seemed to be like walking. But years of training and competitiveness have always made it impossible for him to retreat at will, and he still mobilizes all the strength of his body and keeps running forward.

When Su Zu returned to the starting position again, Li Zhizhong quietly glanced at the stopwatch, looked at Su Zu who was panting for breath in the pool and said, "How is it, tell me how it feels." ”

Su Zu's face flushed slightly, he breathed violently, and shook his head again and again, "It's too tired, it's too hard!" It's a toss-up person. ”

Li Zhizhong threw a towel to Su Zu in the water, asked him to wipe his face, and his face became a little solemn, "Don't underestimate the water running training, this has been specially calculated according to science before."

The gravity in the water is about one-tenth of that on land, and because of the buoyancy, the burden on the legs and waist is much reduced, and even if you have an injury, you can continue to train and maintain your physical function.

Moreover, the resistance in water is about 12 times that of land, and when you explode in an instant, you can increase the load on your body as a whole. Moreover, the water pressure in the water is about 1,000 times that of the air, and the water pressure can promote blood circulation, which can better achieve the effect of recovering from fatigue.

Another is that water transfers heat about 27 times faster than air, lowering body temperature. Later, after you have completed the track training on the track and field, you will go into the water to train, which can make a big difference in maintaining your condition and recovery. Next season, in the summer, between races, it should be better to add water running training to prepare. ”

Saying that, Li Zhizhong walked around the pool again and said: "Whether it is a competition or training in the future, injuries are the first thing to pay attention to, and water training can avoid many problems in this regard." I read the information before, there was a foreign female sprinter who was forced to stop running training on land for more than half a year because of plantar fasciitis, and then she maintained her condition with deep-water running training, six times a week, and after her injury recovered, her running performance was still maintained at the original level. ”

Hearing this, Su Zu's eyes lit up, this water running training was his first contact, but it seemed that the training method of doing research on this topic was not untargeted, but had a great effect on maintaining his condition and preventing injuries.

"However, the way you ran just now was not right, and there are some areas that need to be changed." Li Zhizhong said and made a simple action demonstration on the shore.

"When you're running, you're going to use your deep torso muscles more than you think, because it's hard to maintain a vertical state in the water. Be sure to use your deep trunk muscles to keep your body balanced, otherwise your body will sway from side to side when running in the water. ”

Su Zu kept adjusting his movements in the water according to the main points Li Zhizhong said. Listening to what Li Zhizhong said so much, it seems that the effect of this training should be true, once he entered the training state, he completely put away his mind about playing.

Deep water running training is actually a long-standing popular cross-training method and sports injury rehabilitation method in foreign running circles. However, there are not many domestic professional athletes' training, one reason is that the effect is relatively slow, and there are practical conditions, if the athlete's level does not reach a certain level, it is difficult to have someone to guide and pay attention.

Su Zu has been paying attention to his movements, kicking his calves, stride, and stretching out his hands to paddle to avoid leaning forward and turning into a dog planer.

In the indoor swimming pool, the sound of hula water is heard again.