Sprint: This champion is a bit weird

Chapter 280 Be The Greatest!

Time passed quickly and quietly, and it was Christmas Eve in a blink of an eye.

At the IMG Academy in Bradenton, Florida, the winter training camp for the Chinese men's sprint team is in full swing.

Although winter training emphasizes the accumulation of "quantity", under Renault's leadership, the team members only spend less than three hours a day on training.

If it were placed in China, many provincial track and field teams would probably train for more than 5 hours a day. However, in fact, a lot of the training content is useless and is considered "ineffective training."

In order for athletes to improve and break through their original constraints, the training content must be more specialized and concentrated.

There are two major parts to training: the gym and the outdoors.

Training in the gym is actually strength training. Li Qing himself is quite professional in this regard. Renault couldn't find anything wrong with the strength training content he designed for the team members. However, after getting to know the players more deeply during the training process, Some training details have been slightly modified based on the physical characteristics of the team members.

For example, in response to Wen Hao's goal of comprehensive technical improvement, we focused on designing strength training content to strengthen the rigidity of the ankle. Otherwise, if he does not have a strong enough ankle, it will never be enough to support him to master stronger skills and run for 9 seconds. 70's.

It is difficult to design Hu Kai's strength training with the goal of improvement, because he is the oldest in the team and has experienced many major and minor injuries in the past few years, so Li Qing believes that he only needs to maintain the strength of the 07 season. Strength is enough.

Lao Yi's back muscles are weak, and his back cannot be stretched effectively during running. He will always have a "hunched-over running" state, so his strength classes will focus on strengthening the back muscles.

Zhang Peimeng, Su Bingtian and Liang Jiahong, unlike Lao Yi, do not have "weaknesses" that need to be specifically strengthened. In other words, their physical static talents are relatively balanced.

Since the next technical improvement goal of the team members is [front technique], many strength training exercises for the calf muscles in the past have been cancelled, and many thigh muscles (especially the posterior hamstrings) and gluteal muscles have been added. Muscle strengthening training.

In the past, China's sprinting technical concepts focused more on rear-side techniques, which required athletes to fully stretch, push back, and fly into the air during running to obtain a larger stride.

But in fact, many coaches and athletes, without completing the theoretical innovation, have realized that although excessive back lift and flying can achieve a long stride, this will inevitably greatly affect the stride frequency and seriously affect the stride frequency. Drag level progress.

So even if they don’t even understand the concept of [front technique], or even have no contact with [front mechanics], these coaches and athletes will realize the disadvantages of focusing too much on [back technique] and turn to conscious Conduct preliminary [front side technology] exploration.

In the past, the technique that was biased towards the back required the athlete's front swing leg to land "soft" and the calf to "fold in", that is, the angle formed by the calf and the ground (forward direction) when landing needed to be significantly less than 90 degrees.

The current [Front Side Technique] requires the athlete's calf to "poke down like a pole", that is, the knee joint of the front swing leg barely bends when the foot lands, and the angle formed between the calf and the ground must be as close as possible to the The ground remains vertical.

In such a power generation mode, the main forward "power" of athletes during running is no longer the "pushing and stretching" located behind the body's center of gravity, but the "pressing down" and "grasping" located in front of the body's center of gravity. ".

This is why many elite sprinters who have undergone American training often have calves that are as thin and long as carrots, while Chinese athletes tend to be thick and strong, because the calves in the [Front Side Technique] do not exert force. .

(Picture: Sean Crawford with “Ecstasy” calves)

So it is foreseeable that in the future, the boys of the sprint team will develop sexy buttocks one after another like Wen Hao.

However, this process will be relatively long, because apart from Hu Kai, the eldest among them, Lao Yi, will only be 23 years old next year. Although Li Qing corrected their training direction before, this accumulation process is still too short after all.

The accumulation of strength cannot be achieved overnight. If they want to be in line with the world's top level in terms of strength and quality, they must go through at least 2 to 3 years of "quantitative" accumulation before they can achieve a "qualitative" transformation.

[Strength] is the absolute foundation of any sport, because all technical movements require a certain level of strength before they can be performed.

It is also because Wen Hao has a system that he can consume potential points to add points to directly improve physical attributes, skipping a large part of the "quantity" accumulation process, and he has mastered relatively more advanced running techniques, so he can progress so quickly. of.

Without the existence of the system, even if he possesses international athlete level or even world-class talent, his current strength is at best comparable to Zhang Peimeng and Su Bingtian.

Outdoor training content is even richer.

Usually in a week, Wenhao only trains on the track two days, two days on the grass, and one day in the swimming pool.

Generally, each outdoor training session lasts 1 hour and 45 minutes, and because he plans to participate in the indoor season, the training plan will mimic the rhythm of the season, with the most important track training taking place on Tuesday and Thursday.

Monday: Tempo running on grass, running with weights;

Tuesday: Track speed training (starting training, and 30~80m en route running);

Wednesday: low-intensity training in the pool (water resistance running, short swimming and long aerobics);
Thursday: Mixed training at different distances on the track (100m~400m speed endurance);

Friday: 60-meter and 80-meter top speed training, the intensity and number of groups depend on the physical condition of the day;

Saturday: Competition (if there is no competition, it will be pool training);
Sunday: Closed.

At the IMG Academy training ground, the team members gathered in the 100-meter starting area.

What they are doing now is the improvement of starting technology. In addition to Renault, the foreign teacher, Ralph Mann is also involved.

Ralf Mann's division of labor is different from that of Renault. Renault is a foreign coach employed by the Chinese Athletics Association and has also signed a two-year non-compete agreement. He needs to fulfill his responsibilities for the Chinese track and field team until the end of the World Championships in Berlin.

Ralph Mann has a cooperative relationship with the Chinese Athletics Association. He is independent of the coaching team and is only responsible for theoretical guidance. There is no competition agreement.

The "reward" for his guidance is the freedom to collect the training data of the team members.

At this time, Renault was analyzing to the players and two coaches: "The most basic starting technique is the starting posture, and the starting posture must be set by the starting machine."

"Currently, professional sprint coaches and athletes from almost all countries in the world have mastered a starting posture setting called the [trunk measurement method]. This method is very popular and easy to operate, so it is universal and can spread widely."

"First." Renault paused and caught Su Bingtian as a young man.

"The first step is to relax your body and do push-ups on the ground."

"The second step is to straighten your waist and let your arms and thighs hang to the ground."

"The third step is to move the front leg so that the height of the knee joint of the front leg is close to two-thirds of the forearm." "The fourth step is to move the back leg slightly to make adjustments to keep the body in a comfortable state. "

"The fifth step is to make the thigh and calf of the back leg form an included angle of about 120 degrees, and the thigh and calf of the front leg to form an included angle of about 90 degrees."

"In this way, after these five simple steps, a more suitable starting posture suitable for the general public will be formed."

After describing the [Torno Measurement Method], Renault did not pause, because this method is obviously nothing more than a basic operation for elite athletes.

"Next let's talk about advanced knowledge - the forward tilt angle of the trunk." Renault patted Su Bingtian's shoulder and suddenly said: "Set!"

Before Su Bingtian could react, he raised his waist and hips under the stimulation of muscle memory, and subconsciously assumed a starting position.

"Look, when the athlete is in the waiting position, the direction of the trunk is above the horizontal line, and when the athlete is in the ready position, the direction of their trunk will be below the horizontal line. This is the trunk forward angle."

Renault glanced at Ralph Mann, who then stood up and took over the topic:

"Three or four months ago, I was invited by the IAAF to participate in the biomechanical research on the short span event at the Osaka World Championships, and I could use the data I analyzed as a reference."

"Among them, Wen, Gay, and Powell, who won the top three places in the 13.6-meter race, had forward trunk angles of -12.9, -17.1, and - respectively."

“而获得4~8名的运动员，他们的躯干前倾角度则分别为-15.4、-17.8、-22.7、-21.2和-20.5。”

After listening to this series of data, Li Qing, a scientific coach, subconsciously asked: "So can this set of data show that the smaller the forward angle of the trunk of elite athletes, the greater the help for starting?"

Li Qing did not rashly link the "trunk forward angle" with performance, but only linked it with help at the start, which can be considered relatively rigorous.

But Ralph Mann's answer was to shake his head: "No."

"Because I think among the eight athletes in the finals, Asafa Powell has the best starting technique, and the segmented data every 8 meters and every 20 meters obtained from the biomechanical analysis also proves this."

“In addition to the data from the Osaka World Championships, I also analyzed and collected data from many American and European athletes, and finally came to the conclusion that elite athletes with excellent starting ability maintain the forward angle of their trunks. Within the range of -10 to -20 degrees.”

Wen Hao nodded if he understood something.

In the men's 6-meter final of the Osaka World Championships, the player with the weakest starting ability was No. 22.7 Martina. He is a typical late-course speed and endurance type. And his trunk forward angle of - degrees just proves why his start is weak.

Of course, the trunk forward angle of -22.7 degrees is not necessarily the main reason for Maldina's weak start.

There are many "universal" principles in biomechanics, but since each human body is unique, any technical setting is only to achieve a "possible" goal, and universal principles cannot become absolute " truth".

But what is certain is that, at least from the large amount of data analyzed and collected by Ralph Mann, elite athletes whose trunk forward angle is maintained in the range of -10 to -20 degrees do have better starting times for the first 10 meters. to other elite athletes.

In a word - you may not believe it, or you may question it, but the answer given by big data is here.

After talking about the forward tilt angle of the trunk in the starting position, Ralph Mann carefully and patiently explained the landing support stage of the first, second and third steps. Elite athletes should keep the forward tilt angle of the trunk at a reasonable level. In the range.

"There is such a term in the starting technique that you have come across before - [three points and one line], which means that the three points of the shoulders, hips and ankles should be kept in a straight line when stepping off the starting block. This is a very general term. A vague statement.”

"What I want to say is the angle formed by the thigh and calf of the trailing leg when you push off the starting block. My suggestion for this angle is to keep it between 145 and 155 degrees. And for elite athletes like you, Therefore, we should try to avoid making this angle too large.”

“As a sprinter, any detail of your technique should only focus on one thing, and that is – will this technique help me run faster?”

“So you don’t pursue those last 10 degrees too much. As elite athletes, what you should do is to be more active in pulling your ankle forward. This can not only avoid excessive extension caused by excessive air time, but also reduce the swing leg in the air. Swing time in the air.”

From the first class, Dr. Ralph Mann has been constantly refreshing the understanding of sprinting among players and even coaches. Even Li Qing, who is now recognized as an authoritative sprint coach in the country, also participated in this winter training. Benefited a lot from the process.

Based on his knowledge of Ralph Mann in his previous life, Wen Hao has never shown any resistance during the process of technical improvement. Every technical detail improvement will follow Ralph Mann's suggestions and be under the guidance of Renault. Get into practice.

With the gradual improvement of strength quality and the continuous improvement of technology, Wen Hao also increasingly empathized with the words of his previous life Su Bingtian after he went to the United States for training.

"So this is how sprinting works."

With the help of Renault and Ralph Mann, Wen Hao became more and more excited about the "big devil" he would face in 08 - Usain Bolt, and his mentality changed from hesitation in the past to confidence. .

Son of the plane?

What I did was the son of the plane!
At 12 noon on Christmas Day, the title song "Hall of Fame" of Wen Hao's first English album "Hall of Fame" was officially released in the United States.

As always, it topped the Billboard Hot 100 singles chart in its first week, becoming the second singer in Billboard history to have three No. 1 songs (the first being pop queen Madonna Ciccone).

After the single was released, "Hall of Fame" quickly became popular throughout the United States and swept across Asia and Europe.

Major American media soon gathered in Bradenton, Florida, wanting to interview Wenhao, but he declined.

It wasn't until his break on December 12 that he took the time to accept an exclusive interview with NBC Sports, announcing his plans for the 30 indoor competition and mentioning the title song of his new album, "Hall of Fame."

"Just like what the first line of the lyrics [Yeah, you could be the greatest, you can be the best (you can be the greatest, you can be the best)] wants to express."

"There is an old saying in China that [literacy does not come first, martial arts does not come second]. I don't know if I can become [the greatest singer], and I also believe that people's appreciation of art is subjective. I create music. It’s just that I love music, and I don’t have the idea of ​​​​surpassing or beating anyone.”

"But in the field of sports, in the field of track and field, in the field of sprinting, my goal is very clear, that is - to become the greatest sprinter, track and field athlete, sports athlete in history!"

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(End of this chapter)