At present, Yang Hao's strength, speed and endurance are all good, and there are no obvious shortcomings.

But.

If you want to achieve better results, if you want to be faster and stronger, you can never be satisfied with "good".

We must pursue the "ultimate" that suits us.

And Yang Hao still has room for improvement in all aspects.

His strength can be increased, his top speed can be increased, and his ability to maintain his speed needs to be strengthened.

In addition, the running technique can be further optimized.

A little bit of improvement in each aspect will improve his sprinting ability in general.

Even if it's just a thousandth of a second.

Only by constantly making progress and breaking the limit can we finally stand at the peak of the world's 100 meters.

Now Yang Hao is strengthening the outbreak of the start.

The starting method has also changed from the previous figure-eight start to an explosive start.

As the name suggests, the starting trajectory of the two feet is in the shape of an eight, and then gradually moves closer to the center line.

The explosive start is a straight knee and leg lift at the start, without obvious outward opening.

This requires a high level of strength, muscle, or center of gravity control.

Now Yang Hao's physical fitness is getting stronger and stronger, so you can try.

And, after a period of training, the effect is obvious.

In the final of the World Championships, Yang Hao took 1.89 seconds in the first 10 meters with a starting reaction of 0.131 seconds, and in the last test, the starting reaction was 0.142 seconds, but the first 10 meters still took only 1.85 seconds.

This is already the top 10 meters in the world.

But.

The strengthening of the starting explosion affected Yang Hao's rhythm in the future, mainly in the back 20 meters, and he obviously felt more difficult than before.

Therefore, in addition to adjusting the speed and angle of the swing leg forward, he also has training to strengthen speed endurance.

As much as possible, with an explosive start, there is still a perfect back.

Athletics field.

Yang Hao conducted a group of 120-meter training and walked back panting.

At this time, Zhang Peimeng said, "Brother Hao, you started fast and handsome, can I also use this starting method?"

Yang Hao was drinking water from a cup and did not answer immediately.

Li Heng next to him continued, "What do you think? This kind of start requires a lot of physical fitness, and you're far behind."

Yang Hao put down the water glass, picked up the banana and said while peeling it, "Remember, there is no best way to start, only the most suitable one! I started with an explosion because I was the right height and fit enough, and even if you were fit, it wouldn't necessarily work for you."

After speaking, he added, "What you need now is to lay the foundation, don't be too ambitious, wait until you open the 10-second mark, and then think about advancement."

Zhang Peimeng has a lot to improve.

Yang Hao pointed it out when they met for the first time, and although he has been training for nearly two months now, it is far from enough.

I haven't practiced my stride alone.

Before entering the national team, Zhang Peimeng ran 100 meters with 46 steps.

With his height, he shouldn't use so many steps, so Li Heng adjusted him to 43 steps.

But the process is a bit tough.

Because Zhang Peimeng's physical fitness was too poor, the previous foundation was not laid, and his physical flexibility was seriously insufficient, which limited the growth of his stride.

….

Therefore, we can only improve our physical fitness and adjust at the same time.

"Got it, Brother Hao!"

Zhang Peimeng may not listen to the coach's words, but he takes Yang Hao's words very seriously.

The reason is very simple, Yang Hao is a world flyer, with a best time of 9.81 seconds.

"Come on!"

After resting for a while, Yang Hao walked onto the runway again.

Just now he ran a set of 120 meters, followed by 15

0 m and 200 m.

This is a long-distance interval running training, which is mainly about endurance.

It is also what Yang Hao needs to strengthen the most at present.

And Zhang Peimeng's training plan is different from his, although they are all in the same track and field, they will only train together when they train in the same event, and the rest of the time is practiced separately.

After the 2 groups of 150 meters and 2 groups of 200 meters were finished, Yang Hao was directly tired and paralyzed.

I don't know if it's because the oxygen content of the air is low, which causes the brain to lack oxygen, and he is now tired and wants to vomit.

It's been a long time since I've felt like this.

Wang Shengnan knew Yang Hao very well, and when he saw his reaction, he knew that he was not feeling well: "Are you okay?"

"Whew...... It's kind of disgusting."

"I'll go get Huoxiang Zhengqi water, it will be better to drink some."

"Hmm."

Yang Hao was lying on the grass, his eyes closed, and he didn't want to move at all.

When I first arrived, half-intensity training didn't feel like much.

Now I feel tired of training at normal intensity.

After all, the altitude is nearly 2,000 meters, which is still different from the plains.

When you don't exercise, you feel fine, and you will feel it clearly when you train at high intensity.

Of course.

This is also related to the fact that Yang Hao first came here.

Like Xing Na, they often come here to train for long-distance running, and now they are adapting very well.

Soon, Wang Shengnan brought Huoxiang Zhengqi water.

Although it contains alcohol, it has no effect on Yang Hao.

He was a non-drinker, occasionally drinking beer and wine.

As long as it doesn't contain *** ingredients.

Yang Hao drank a little and felt a little more comfortable.

At this time, Li Heng came over: "What's wrong?"

Wang Shengnan answered: "He wants to vomit a little."

"It's okay, Peimon is already throwing up over there."

Wang Shengnan: ......

Yang Hao: ......

Li Heng sat down next to him: "After all, it's the first time I've come here to train, so it's good to train at this intensity for a while. Of course, if you feel too tired, let's go back to the imperial capital."

Hearing this, Yang Hao said without opening his eyes: "Coach, you stimulate me, if I don't think it's okay, it's useless for anyone to say it, I think it's okay, then I will stick to it."

He has not suffered since he embarked on the road of sprinting, but he has never been afraid of hardship.

Otherwise, there would not be such an achievement.

"Haha, I knew you would say that, and this little hard work won't bother you!"

Li Hengle continued: "Training in a regular environment is already too familiar to your body, but the sub-plateau environment here is relatively unfamiliar, more stimulating, and more effective."

"Hmm."

Yang Hao agrees.

Then he sat up, "There is another group, let's go on."

Hoist.

He is eager to improve right now.

A personal best of 9.81 seconds was not enough.

Yang Hao has set a small goal for this year, breaking the world record of 9.77 seconds for Asafa Powell.

….

It has to be done.

......

Gym.

Yang Hao conducts strength training.

Now he weighs nearly 80kg, is very strong, and has improved his squats, deadlifts and bench presses a little bit compared to before.

「...... 5, 6, 7...... stop!"

Hearing Wang Shengnan shout to stop, Yang Hao put the barbell back on the shelf.

Just did a set of 180kg squats.

Of course, it is not 180kg directly when you come up, but gradually, increasing the weight while adapting.

Wait for 190kg training.

And this is the most suitable weight for him at the moment.

After all, it's not about weightlifting, and you don't need to push your limits.

"Hoo ......"

Yang Hao took a long breath and sat on the chair after a simple activity.

"Master, I have an idea."

He doesn't usually say "idea", and if he does, it's what he wants to do.

So Wang Shengnan was curious: "What do you think?"

"When I get back to the Imperial Capital, I'm going to try training in different disciplines."

"Different projects? What do you mean?"

Yang Hao picked up the cup and took a sip of water: "For example, weightlifting, swimming, long jump, etc., it may be beneficial to experience the experience."

Cross-event training is fresh and can bring different feelings, and second, it has something in common with sprinting, such as strength, flexibility, rhythm, etc.

He wanted to try it.

After listening, Wang Shengnan nodded: "This is okay, it's also very simple, just wait for the imperial capital to let the General Administration arrange it."

It may not be easy for other athletes.

Because those top coaches are busy training their own athletes, how can they have time to "play" with outsiders.

But it is not difficult for Yang Hao.

After all, the world flyer, with his status in the domestic sports world, as long as he speaks, the General Administration of Sports will definitely help arrange everything.

Even without the arrangement of the Sports Bureau, he came directly to the door, and most of the others were willing to give face.

At this time, Wang Shengnan remembered something: "By the way, Xiao Hao, you have to go back to the imperial capital in a few days."

"What are you going back for?"

Moreover, this year is the title of ANTA.

Yang Hao, as the global spokesperson of Anta and a shareholder, really has to show his face.

"Well, got it, you look at the arrangement."

Yang Hao doesn't need to worry about coordinating time, Wang Shengnan will do it.

He just needs to train in peace.

"If nothing else, in addition to the Top 10 Man of the Year award, the Athlete of the Year will definitely be yours."

[In other words, it is the best way to read aloud and listen to books at present,

From the bottom of the slope to the top of the slope about 150 meters, the high-speed climb is very tiring, and the physical energy consumption is huge.

Even if it's him, it's a little unbearable.

Not to mention Zhang Peimeng, a few groups went down and went directly to find a place to vomit.

"Hoo ......"

Yang Hao was sweating profusely, and the T-shirt on his body was also soaked.

The sky and white clouds are overhead, and the weeds and flowers are under your feet.

The air was filled with the scent of grass and earth.

He was tired, but he was in a good mood.

At this time, I miss Tian Mi a little, if she is there, it is also beautiful for the two of them to hold hands and look at the blue sky and white clouds.

A moment later.

Yang Hao shook his head, drove the distracting thoughts out, and then looked at the top of the slope.

Take a deep breath and run upwards.

Because of the great physical exertion, coupled with the fact that it is climbing again, the legs are as if they are filled with lead, and the steps are very heavy.

But Yang Hao still insisted on accelerating.

3 into.

5 into.

6 into.

I basically can't add it here, it's too tiring.

However, the speed of 600 meters is also very fast.

When Yang Hao rushed to the top of the slope, he felt a wave of overturning in his stomach, and he couldn't hold back and vomited directly.

It's been a few years since I started sprinting training, and I'm so tired that I vomit a handful.

It's really exhausting.

After vomiting, Yang Hao did not collapse to the side like Zhang Peimeng, and after slowing down, he slowly walked down.

Go on.

Uphill running training in a plateau environment can not only improve explosive power, but also improve the body's ability to resist lactic acid, thereby improving speed endurance.

You have to keep training.

Yang Hao will not give up easily.

As the saying goes, there is no free lunch in the world, and it is the same for athletes.

An hour later.

End of training.

Yang Hao didn't even have the strength to speak, he was really tired.

The first thing you do when you get back to the base is a massage to relax your muscles.

Press and press, and fall asleep directly.

When people are particularly tired, they will easily get sleepy, which is also the body's means of self-protection.

Recover quickly by sleeping.

Beside.

Wang Shengnan was a little distressed: "It's been a long time since I've seen him in this state!"

Although I used to work out strength in the gym, I often fell asleep during the massage.

But at that time, it was not like today, I was so tired that I didn't want to say a word, and I was still tired when I fell asleep.

….

"It's mainly a plateau environment, and with the same training intensity, it will be more tiring than the plains, so let's lower the intensity a little later."

"Hmm."

At this time, Zhang Peimeng said: "Brother Hao is so awesome, the number of climbing training sessions today is almost twice as many as mine, and it seems that my physical fitness is still far behind."

"Yang Hao's physical fitness has improved little by little in the past few years, your foundation has not been laid, you have to take your time, don't worry."

"Hmm."

......

Nominations for the 7th edition of Laureus World Sports will be announced when the Sporting Personality of the Year Awards ceremony will take place.

Yang Hao entered the six-person nomination for Best Newcomer.

The others are Barcelona's rising star Lionel Messi, tennis star Rafael Nadal, beautiful national Indian driver Danica and so on.

He didn't expect to be selected as the best newcomer with Messi, you know, this is the future king of the ball!

But.

Although a champion of the ball, the Laureus Sports Awards are biased towards athletics, golf, tennis and F1.

Moreover, in terms of the performance of their respective projects this year, Yang Hao is also better.

So he is also the most competitive of the six nominees.

After the nomination came out, the domestic media reported it, and they all did

Very promising.

Online.

"Last year's best newcomer was Liu Xiang, and if it was Yang Hao this year, we would be re-elected in Huaxia."

"There is a lot of hope, last year's Yang Hao was crazy, he set two world track and field records, ran 10 seconds nine times in the season, and was the youngest to open the 10-second mark, which is very dazzling in the world sports world."

"Yang Hao is awesome! Expect him to open the 9.80 seconds mark this year!"

"Remind you, Yang Hao will go to the Ming Sports Man of the Year Award Ceremony!"

"Hehe, my cousin works at CCTV, and I got a ticket."

"The man of the year in the sports world, Liu Xiang will definitely not be the best athlete for a second time, it is definitely Yang Hao's."

"It's necessary, if you don't give Yang Hao, I'll be the first to disagree."

Galactic Bully