Method one
Comprehensive strength training for the whole body is the basis of increasing bounce. Sports biomechanics research shows that the explosive force of leg muscles, especially the explosive force of calf triceps, has the greatest influence on jumping.
Secondly, the explosive force of waist and abdomen muscles, because you must have a strong waist to promote your whole body and legs to improve synchronously. If the waist and abdomen strength is too poor, when you take off, it will absorb and soften your strength like wicker, instead of pushing you up;
Thirdly, the explosive force of shoulder muscles and the active upward swing of upper limbs have about 20% influence on increasing take-off strength, improving take-off effect and improving action quality.
Therefore, strength training should focus on the legs, supplemented by the waist, abdomen and shoulders. Through sit-ups, prone back flexion and extension, lifting from both sides of the opposite side, sitting behind the neck and lifting the load-bearing side flat, the waist, back and shoulders are developed to maximize the explosive force of the legs.
The strength training of lower limbs should focus on triceps femoris and quadriceps femoris. Therefore, you must spend more time on semi-squat, lift heel, full squat, heavy-duty hard pull, delayed squat and sitting squat, and be familiar with the application methods of these movements, so as to achieve twice the result with half the effort.
The principle of X-Y-0 time allocation must be followed when doing semi-squat, lift heel, full squat and load-bearing hard pull, that is, in the process of concession contraction (squat process, time is represented by X) and maintenance contraction (squat process before standing, time is represented by Y), the movement process should be artificially lengthened, and the contraction (standing process, time is represented by 0) should be overcome as soon as possible, and the shorter the time, the better.
X+Y should be between 2 seconds and 6 seconds, and most exercises should keep X+Y between 3 and 4 seconds. Moreover, X and Y should be long and short, and try not to make X = Y. For example, they can be distributed according to the following proportions: 4- 1-0, 3- 1-0, 2- 1-0, 1-3, 1.
Delayed squat is to artificially divide the squat process into several heights and stay at each height for a certain time. The total residence time should not exceed 6 seconds. After reaching the lowest point, it is completed by explosive standing with maximum limit force. For example, it can be divided into four levels (1- 1- 1-2) or two levels (2-4).
When sitting in a squat, sit on a bench with a barbell on your shoulder, so that the leg muscles can directly transition from a relaxed state to an explosive contraction state and stand up in the shortest time.
Due to the physiological structure of human body, the stretching range of calf triceps is limited during the above exercise, and the calf triceps cannot be stimulated more strongly, which affects the training effect. If you pad your forefoot and keep your heel off the ground during training, it will have unexpected effects.
Method 2
In strength training, the body's response to exercise load always has a process from non-adaptation to adaptation. In the initial stage of systematic strength training, or after bearing a new unaccustomed exercise load, athletes often have a strong physical reaction and a deep fatigue process, and when they are quiet, they will have drowsiness, muscle aches, high pulse and blood pressure.
After a period of strength training, the above disorders disappear, the various activities of the body are coordinated, the functions of motor organs and internal organs and their recovery ability are improved, and they show relatively high exercise ability under exercise load. After completing strength training, the reaction degree is small and the recovery process is shortened. These are all manifestations that the body has adapted to the exercise load.
The process of training adaptation is influenced by many factors, such as exercise load, recovery process, physical condition and psychological state, among which exercise load and recovery play a decisive role. Exercise load consists of two factors: load amount and load intensity, and a certain amount has a certain intensity; On the contrary, there is a certain amount of practice and a certain intensity.
Practice explosive power:
First, the training method: barbell, barbell, roll (stretch), and then rest. The more barbells.
More and more.
Second, the training intensity: that is, the training intensity can be lifted 6 times, and try to do it at the fastest speed. If the number of times is increased from 6 times to 12 times, it is necessary to test the weight, increase the weight, and start again from 6 times.
3. Training frequency: 3 days a week, 12 items per day, 6~ 12 times per item.
Fourth, training time: the sooner the better.
Verb (abbreviation of verb) rest time: 2~3 minutes.
In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction.
The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed.
Practice has proved that high-intensity explosive force is an essential factor to improve performance.
So how to improve the explosive power?
(1) Change the load and speed.
(2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action.
(3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength.
(4) Relaxation exercises after strength exercises.
Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility.
Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.
Precautions for expanding data:
(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training.
(2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body.
(3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly.
(4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.
Both men and women, as long as they insist on strength training, have a good effect on the maintenance and development of strength quality.
References:
Baidu Encyclopedia-Explosive Baidu Encyclopedia-Jumping Power