Everyone has their own game goal. Some people only want to play the game experience, others want to break through their own, to feel the limits of the body... For whatever purpose, in order to achieve them, you must work hard to train.
Develop a long-term training plan
The physical function of human beings cannot guarantee that they will remain in the best condition throughout the year. Generally speaking, 2-3 games in a year can participate in their own "peak" status. Not everyone can work hard to achieve their goals. If you fall below your expectations, emotions can easily sink or slump.
Just relying on “stupying†is definitely not effective. We recommend that everyone conduct phased training according to the target competition. At the end of the year, think about the next year's plan to organize training and competitions as a whole. According to the trend of previous years' own strength, combine the training content before it is possible to fully exert its strength during the competition. Supernormal play.
Off-road horse racers often like to run races of 100 kilometers or 100 miles. During this day and night run, they can talk to themselves and talk to the world. For this reason, high-load training is often chosen, and such training tends to accumulate fatigue, and the body is not relieved but it is easier to attract injuries. You may wish to learn the strategies of professional players, focus on the official game, find out the trend of your own status, and constantly regroup your own training menu.
Phased annual training
Throughout the year, it is the natural rhythm of the earth, and the human body also has its own set of alternative rhythms.
According to their own situation, the entire year is divided into the following four training periods. The training intensity and training volume in each period are planned according to the date of the target competition.
A) During the break
B) During preparation
C) During intensity training
D) During the game
Take a chestnut:
A runner intends to target a cross-country race in August and a Japanese mountain endurance race in October. Let's take a look at how the annual training plan developed by the "phased training method" operates: (The serial number corresponds to the figure in the above figure)
1 The beginning of the campaign (January-March)
Maybe you have been “resting your body and mind†during the winter months, and in April, you will be able to slowly increase your training during January-March. No need to deliberately run off-road, road training is equally effective. This period is to warm up in order to enter the real "training period", focusing on the basic endurance and muscle strength, etc., for the high-level training reserve basis. If individuals have problems such as running posture, they can also seek solutions during this period.
2 Warm-up period (mid-March-April-March)
This is a period of time to test the results of the first phase, may wish to participate in field cross-country races. The qualification of the game is only used to warm up, not the target competition, and it is not necessary to care about the results.
Be careful not to accumulate fatigue and you can reduce the amount of training after the game.
3 One of the training periods (from early May to late June)
The real high-intensity training period requires the accumulation of some "quantity" of training, and it is also necessary to pay attention to "quality". However, it is necessary to pay attention to gradual and orderly progress, not to increase the distance abruptly, not to increase the speed, and to avoid hurting the upper body. This time is the process of putting a lot of cross-country training into practice.
In mid-to late June, you can find a long-distance cross-country race to test the training results.
4 Competition period (early July to mid-July)
When you come to the target competition stage, the first thing to consider is not training, but you should think of ways to remove the fatigue accumulated in the previous exercise period and adjust the status to meet the competition.
5 Second Training Period (from late August to mid-October)
It is very likely that you have invested a lot of physical energy and energy in the target competition to fight for a good result, which leads to fatigue and you want to rest. But you still have a field goal game being approached. This kind of short interval training is the most difficult.
On the one hand, it is necessary to recover from the fatigue of the previous game as soon as possible. On the other hand, we must seize the time and start new training. Considering that this interval is shorter, it is recommended that the amount of training be less than "one of the exercise periods." It can be adjusted from 2 to 3 weeks before the target competition to reduce the content of high-intensity training. The training mainly includes jogging and LSD. In any case, to avoid fatigue, adjust their good physical condition to meet the game.
The above example is the basic idea of ​​"phased annual training." Rather than "continuously improving the level of one's physical fitness," it would be better to say "a phased strong and weak cross-training to break through the limits of abilities."
Cross-country running is also running, so you have to have a certain way of running training before you enter cross-country super horse training, because they are very similar. In general, don’t force yourself to work hard, maintain your enthusiasm for the sport, and enjoy the process of training and competition. This is what we should focus on.
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