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2013耐克(Nike)上海马拉松 UMT精英Pacer训练营记录(3)

上周日(2013年10月20日)耐克UMT精英Pacer训练营进行了第二次集中训练,身体训练方面继续以核心训练为主,而跑步方面则进行了高强度的间歇跑训练。通过短距离,高强度的训练有效刺激心肺。

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如果说第一次训练课只是一次摸底热身的话,第二周的训练则开始向正式训练靠拢了。这次训练场地没有安排在公路上,而是在南洋模范中学校园内。

整个训练以动态热身开始。这是一种非??蒲У娜壬矸绞?。在剧烈运动前,身体肌肉,关节还处于僵硬状态。如果用弹动拉伸或静力拉伸不易控制拉伸力度。很容易造成肌肉和韧带拉伤。而在运动前小幅度,轻强度的模拟后边要进行的运动是最好的热身方式。能够让身体逐渐适应要进行的训练强度。不光在动作上进行模拟,而且在心率上也进行一定的控制。在热身的最后阶段将心率提升到140以上,可以开始正式的训练了。

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小明教练的NTC训练本周关注与对躯干的稳定性的训练,对腿部训练较少。这个过程中并非只是通过“仰卧起坐”等动作强化表层肌肉,而是对腹部,侧腰,背部负责深层稳定的肌肉进行强化。而这类训练对跑步效率的提高帮助很大。很多跑者在训练和比赛过程中出现弯腰,驼背,低头等情况都是负责稳定的核心肌群较弱的表现,马拉松比赛距离长,时间久,对核心稳定性要求更高。

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本次的NTC强度并不大,因为马上开始的是间歇跑的训练。本次训练由上海田径队的杨教练指导。他指导的弟子刚刚在全运会上取的多项中长跑项目的佳绩。在训练前为训练营的小伙伴讲解了训练要点和要求。在训练中所有成员按照成绩被分为3组,由3位上海体院的运动员做助理进行领跑。进行400米跑的间歇训练。

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间歇跑一般的心率区间在90%以上,以短程(400,800,1000米),高强度,多组数训练为主。每组跑完后休息大概与跑动时间相同。心率在高低间反复波动。这类训练的好处,能够增强腿部肌肉强度,强化心肺功能,增强代谢能力。但在整个训练中要控制强度,避免受伤。(爱燃烧将有文章详细分享间歇跑的技术特点和训练情况)。

本次训练的强度并不非常大,但训练营的氛围随着比赛的临近渐进佳境。本次的训练更多的像是一次教学课,让大家能够体会到间歇跑的一些技术要点和要求,而后边将进入备战的关键阶段,训练内容将回归长距离结合有氧跑的大训练量训练。

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