The intensity of strength training is different for each table tennis player according to their age and physical talents.

Adult national players have to carry out high-intensity bench press training almost every day, and the former Xi Muen, the newly retired Cheng Longcan, and the future Wang Dali have all left terrifying bench press data that surpasses that of football players within the national table tennis.

Kong Zhendong and others were still in the period of physical development and did not do bench press training. The whole strength training program is still organically combined with speed and endurance training in the morning.

For example, the training of various hitting actions arranged by Coach Yin Xiao takes into account both strength and endurance training, but in the strength training, in addition to the iron racket, the swing action practice of holding light dumbbells is added.

After the reshoot training, resume the hard hitting training of the regular racket. The vigorous hitting training is mainly based on the far platform smash, and the ultra-long-distance continuous smash and rebound to the wall are carried out.

Some people will ask if this kind of direct tennis training, or squash training, can improve arm strength?

Theoretically, the absolute value of arm strength will be improved, but the type of hand swing is definitely different, so this kind of exercise is not desirable professionally.

Iron racket, dumbbell and remote smash training, the main enhancement is the strength of the upper limbs.

Kong Zhendong and others also need to carry out weight-bearing cross-country running, weight-bearing squats, weight-bearing stairs, weight-bearing speed movement training and other training to enhance the strength of the lower limbs.

Fan Zhendong of later generations is only 1.7 meters tall, but his strength is by no means inferior to any European player who is tall and tall, what does he rely on?

Fan Zhendong relied on his extremely thick thighs, and relied on his lower limb strength at the limit of his height.

There is still controversy at the meeting of the national team coaching staff about the strength training intensity of Kong Zhendong, although the coaching staff of the national table tennis team has been reorganized after the World Table Tennis Championships in Chiba, but the internal composition is still very complicated.

Mi Xingbang currently does not have any international achievements, so it does not have the absolute right to speak. Wu Jingping, Yin Xiao, who were newly promoted to the national team by Mi Xingbang, and other champion coaches who wrote "bring out the XXX world champion" in their resumes, have sharp theoretical conflicts in the direction of playing and training methods.

In the nineties, the training of the provincial team and the national team were separate and incompatible.

Generally, athletes are trained in various basic skills and basic tactics in the provincial team. After these talented teenagers entered the national team at the age of fifteen or sixteen, they found that they did not adapt to the high-intensity and fast-paced international confrontation, so they were forced to train their strength.

The sudden increase in strength, combined with the brutal competition of the national team, forced these young players to perform in a year or two, so they had to overload their strength training.

As a result, the rate of waste firewood is extremely high, and occasionally a few talented athletes who break out of the encirclement are also left with hidden injuries at a young age, affecting their later careers.

From this point of view, it is the right time for 11-year-old Kong Zhendong to start step-by-step strength training.

However, the coaching staff still disagreed on the strength training intensity of the 11-year-old players, because for the national team, the first team of players who have just entered the men's development period at the age of 11 is also the first time.

The coaching staff argued, and in the end, Mi Xingbang came forward to support Yin Xiao. The system of the national table tennis team has also determined that the head coach has the greatest say in the training of specific players.

Mi Xingbang strongly supported Yin Xiao at the conference, but privately asked him to report Kong Zhendong's strength training once a week, and if he found that he was not suitable at any time, he could adjust it at any time.

From October to December 1991, autumn went to winter.

For these three months, Kong Zhendong lived an extremely regular ascetic life.

The long-distance run starts at 6 o'clock in the morning, interspersed with physical flexibility and coordination training.

After breakfast, we will do speed, agility and endurance training in the morning, strength training in the afternoon, assist the national team coaching staff, study the technique of horizontal board play, and swim every evening.

Kong Zhendong's training intensity is almost exactly the same as that of 15-year-old Liu Guobang, and his strength training is still excessive.

Under the close attention of Coach Yin Xiao and the national table tennis medical team, he was surprised to find that Kong Zhendong's outstanding physical talent and the good nutritional foundation laid by his father in the Agricultural College made him fully adapt.

The only fly in the ointment is that the national table tennis medical experts judged that Kong Zhendong carried out lower limb strength training earlier than ordinary people, which would eventually affect adult height.

However, for Kong Zhendong, who is 11 years old and 173cm, as long as the target is not an international male model of 190, no matter how intense the training, it is no problem to be above 180.

Kong Zhendong's three-month training focused on strength, speed, agility, flexibility, endurance and physical reserve training. Except for the one-hour drill of hitting the first three boards in the afternoon every day, there was no training in other tactical play and technical movements.

In the words of Coach Yin Xiao, he is still in the critical period of quantitative change to guide qualitative change, and the training of special training and technical play will take 92 years to start.

At the end of December, Kong Zhendong received a notice from Coach Zheng of the capital team that on the 30th, he would return to the capital team to participate in the year-end summary and planning meeting for the coming year.

According to China's tradition, which lasted until the new century, the summary and planning meeting at the end of the year and the beginning of the year is a major event of the year.

Kong Zhendong, as one of the four members of the capital team who trained in the national first team, was notified to return to the capital team for a meeting.

On December 30, Kong Zhendong returned to the training center of the capital team, and the first thing to greet him was Zheng Zheng, Zhou An and other teammates who had lived together before.

The year-end summary and planning meeting of the capital team was held in the auditorium.

In addition to all the coaches and athletes of the capital team, the heavyweight leaders of the National Table Tennis Center and the Capital Sports Commission also attended the meeting, which was presided over by head coach Li Muhua.

After several heavyweight leaders spoke, Coach Li Muhua first summarized the achievements of the capital team in 91 years.

The two major events in the table tennis world in 91 are the World Table Tennis Championships and the Table Tennis Association Cup. The collective fiasco of the men's and women's teams at the World Table Tennis Championships, Zhang Lei and Gao Jun of the capital team are duty-bound.

In line with the principle of magnifying the results and summarizing the shortcomings, the fiasco of the World Table Tennis Championships was naturally skipped, and Kong Zhendong's Table Tennis Association Cup championship and entered the capital team at a record-breaking age, which became a strong stroke in the summary report.

Kong Zhendong is also in the National Table Tennis Center, and the leadership of the Capital Sports Commission has made a big sense of existence.

After nearly an hour of summarizing the 91 years, Li Muhua began to plan and mobilize for 92 years.

The table tennis world in 92 is also centered on two events, but the level of the competition is more than one order of magnitude higher than that of 91.

Coach Li Muhua announced: "In the first half of the year, the Chinese Table Tennis National Championships will be held in the capital, and the outstanding players of the provincial teams will work hard to compete for the highest honor, and at the same time, they will also select and train for the Barcelona Olympic Games in the second half of the year. The capital team will select the best of the best and send the strongest players to participate in the competition, striving to exceed the rankings and results of previous years! ”