Fang Yixiang seemed to be a little struggling, so he smiled and picked up the same training plan on the table, and said, "This training plan is a bit complicated, so I will explain it in detail." Pen? Interesting? Pavilion wWw. ｂiquge。 ｉｎfo”

Daily Strength Training Program:

Daily strength training consists of a total of eight training sessions with a comprehensive physical fitness exercise, with a special emphasis on core muscle groups. For a martial artist, the core muscle group is a very important part, they are the core of the fighter's power, and all the striking power and explosive power comes from the core muscle group. Except for the super group, which has no rest time between sets, the rest of the rest of the training breaks between groups are strictly controlled to 30 seconds. Except for abdominal training, which focuses on control, the rest of the movements try to use explosive power and complete them quickly.

1. Barbell high flip: 8 groups, 6 times per group

2. Barbell shoulder press: 6 times in a group, complete 10 sets, and rest for 30 seconds between sets

3. Prone leg flexion and extension: 8 times per group, complete 8 groups,

4. Dumbbell explosive snatch: 6 reps per set, complete 6 sets

5. Dumbbell Russian twist crunch: 18 reps on each side, alternating 6 sets

6. Explosive half-way clean and jerk: exert force from the knee position, 10 times in a group, complete 5 sets

7. Solid ball super group: After the completion of 3 individual action groups in a row, repeat three times

a. Throw the solid ball forward 10 times (the coach catches the ball from a distance and passes it back)

b. Solid ball squat, jump, and throw up 10 times (throw the solid ball above your head with the power of jumping, and then catch and repeat)

c. 10 push-ups with a solid ball (complete push-ups with both hands or one hand on a solid ball)

8. Dumbbell lunge squat: Each group of lunge squats 25 yards forward and completes 5 groups.

Cardiopulmonary and endurance training:

1. Every Monday, Wednesday and Friday, do TABATA training, run at the fastest speed on the treadmill for 20 seconds, and then adjust it for 10 seconds, although rush to the limit speed of 20 seconds again, and complete 8 trainings.

2. Every Tuesday, Thursday and Saturday, 5000-meter long-distance running, short-distance sprint (5 groups of 100-meter sprint, 5 groups of 50-meter sprint, 5 groups of 30-meter sprint), 5 groups of 30-meter frog jumping exercises, and 5 groups of 30-meter duck steps.

Flexibility Training:

1. Yoga Sun Salutation (repeat 2 times)

2. Indian push-ups: support the ground with both hands, head down, in a triangle pose, then bend the arms and stretch the body forward and down, lift the head up after reaching the bottom, and roll the spine up and back to stretch the body and back. (10 repetitions)

3. Scorpion push-ups: Maintain a ready-to-do posture for push-ups. Bend the left arm, lower the left side of the body, twist the right waist and hip at the same time, stretch the right foot to the upper left as much as possible, put it to the lowest point, and support it with the left hand. Repeat 5 times on each side

Muscle Structure Stability Training:

In a standard sit-up position (with your legs fully bent and knees raised), only your back is on the ground, and the auxiliary staff pushes and pulls you at all angles, you must keep the movement structure stable in the process, the angle and position of each joint remain the same, and perform muscle stability and anti-compression training for 30 seconds.

Speed training

The bungee cord is fixed to the torso, arms and legs, and the practice of punching and leg targets is carried out according to the guidance of the target master, and the strength of one's torso must be used to fight the resistance behind the back throughout the movement, and punches and legs are extremely explosive and accurate.

Explosive training

1. Sprint explosive training

Tie a bungee cord to your body and sprint with all your might while fighting the resistance behind you on a special sprint device, in a group of 5-10 seconds, and do five sets of 30 seconds apart.

2. Fist and leg explosive training

"Using a bungee-jumping device, you tie resistance bands to your hands, waist, knees and ankles, and then perform punches, leg sweeps and knee strikes, each of which lasts 30-60 seconds before switching. In order to balance the power of the left and right flanks and add more tactical possibilities, switch between the left and right standing melee to complete 8 sets. ”

"This extra resistance will force you to not be able to do the move with isolated muscle groups, and you have to mobilize the muscles of your whole body to punch and kick. Once you don't have that resistance, your punches and kicks will become faster and heavier, and this training will give you more terrifying striking power in the Octagon. “

"We use a lot of explosive training to improve your muscles, with the aim of giving you superhuman speed and explosiveness. We also use heavy weight training to increase your absolute muscle strength and improve your ability to fight in competitions. Compound strength training is a shortcut to gaining strength and improving overall muscle function than a single isolated training movement, and it stimulates more muscle groups at once. Explosive compound training will lay a solid foundation for your career. ”

When Xiang Yingying heard this, his whole person was stunned, and he looked up at Fang Yi and Wang Minghan, and finally understood the meaning of what they had just said.

Wang Minghan laughed when he saw this and said, "The kid is stupid!" Not done yet? After Wang Minghan finished speaking, he walked to Xiang Yingying's side and pointed to the training plan and continued: "Just now is only the training of physical fitness, explosiveness, and endurance, and the following is the training of fighting skills. ”

"For an hour and a half of wrestling training every day, Coach Chen will personally be your sparring partner and conduct targeted offensive and defensive training."

"For an hour and a half of kickboxing and Muay Thai training every day, I will personally be your sparring partner, learn the X-attack, and perform cross-combo strikes on the opponent's hand, middle and lower sections from different angles, and the left and right cross-attacks are easy to catch the opponent's defensive holes, but you must improve your technical skills as soon as possible, and the fluency of punch and kick combinations, coordination and rhythm must also be improved as soon as possible."

"An hour-long Brazilian Jiu-Jitsu training that focuses on escape techniques when in an unfavorable position, ground defense, butterfly defense, semi-closed defense, open defense, and leg crossing techniques under various defenses. There are also several practical solid skills training and grip strength training. ”

"The fifteen-minute extreme training is divided into 5 movements, each lasting 1 minute and completing 3 cycles, without any rest in between.

a. In 1 minute of standing combination target training, you must use all your strength to attack punches and kicks at full speed. Just like chasing an opponent in the arena, you can't give your opponent any respite for 60 seconds.

b. 1 minute fall defense, facing a wrestler who is trying to drag you to the ground with all his might, you must insist on resisting all the opponent's attacks within a minute.

c. 1 minute ground hammering, placing the sandbag horizontally on the floor, hammering the sandbag from all angles within one minute to strengthen the ground striking ability.

d. 1 minute to hit the sparring partner wearing various protective gear. Unlike the target, a sparring partner wearing a thick protective gear will keep approaching, putting more pressure on him and increasing his physical resistance when attacking.

e. 1 minute escape suppression training. When you are suppressed by your opponent in the upper position, you can continue to escape the opponent's suppression by means of bridges and flips. Intensive training is carried out for the passive situation of the opponent's suppression in the game.

Weekly extreme martial arts training

In this training you have to take turns fighting different fighters, and you have to face a new opponent every minute of each 5-minute match. ”

After Wang Minghan's introduction, Fang Yi continued: "This training plan is not for you to achieve overnight, except for professional skills and actual combat training, which must be completed on time and in accordance with the amount every day, other training must be completed within three months. With your physical condition, there is no problem, but only if you obey unconditionally. ”

Xiang Hero looked at the training plan in his hand with a dull face, and was silent for a long time......

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