One of the common features of training rules in all competitive sports is to pay attention to athletes' multi-year training plans, year-round training plans and stage training plans. It is very important for both athletes and coaches to plan and arrange training plans scientifically and rationally. Coaches should formulate a full-year training plan based on the basic conditions and special characteristics of the athletes and combined with the competition tasks throughout the year. Bodybuilders, like other competitive sports, usually organize systematic sports training on an annual basis. Formulating a year-round training plan is an important basic task for coaches engaged in systematic training. Without a full-year training plan, we cannot make overall training arrangements for each training cycle throughout the year, and we cannot effectively solve technical problems. Therefore, the full-year training plan is the most important training plan in a series of training plans. .
A bodybuilder's annual training plan should include the following contents: analysis of the athlete's current situation, division and arrangement of training cycles, special training content, general physical training content, recovery training content, exercise load arrangement (i.e., the rhythm of exercise volume), psychological training and participation Preparations for the competition, etc.
The annual training plan for bodybuilders should be divided into several training cycles based on the competition tasks throughout the year. The entire training process is carried out in cycles. Some problems must be solved through one cycle, such as: improving the development of muscles in various parts of the body and improving one's weaknesses. links, the artistry of free-form action performances, etc., thereby improving bodybuilding special abilities and competition abilities, so as to maintain the best condition and the most abundant physical strength during the competition, achieve the championship and obtain the predetermined ranking, and achieve ideal competition results. .
1. Analysis of the current situation of athletes
Bodybuilding coaches should make an analysis based on the current situation of each bodybuilder, such as the athlete's age, gender, training years, sports level, injury status, bodybuilding special ability, etc., and formulate a plan based on individual differences and treatment. A year-round training plan that suits the athlete's actual situation.
2. Division and arrangement of training cycles
Division and arrangement of training cycles throughout the year, first of all, according to the rule of the three stages of "acquisition", "maintenance" and "temporary disappearance" of competitive status, it is divided into preparation period, competition period and transition period.
January February March April May preparation period transition period competition period
June, July, August, September, October, preparation period, transition period, competition period
November and December rest period
1. Preparation period: The basic task is to improve the human body's functional level, improve cardiopulmonary function, and improve the ability to withstand large amounts of exercise. Particular attention should be paid to improving special abilities, such as developing biceps, triceps, latissimus dorsi, and chest enlargement. Muscles, quadriceps and other muscle groups should be trained six days a week, twice a day, for 90-120 minutes each time. In terms of technique, attention should be paid to solving weak links. For example, athletes with poor performance should practice more free-form movements. Instead of just starting to catch free-style moves before the game, otherwise it will be too late. Improving your game ability is crucial during the preparation period.
2. Competition period: The basic task at this time is to maintain and consolidate the obtained competitive state and maintain the best competitive state until the entire game. According to the practice of domestic bodybuilding competitions, the National Bodybuilding Championships are usually held in May and the National Bodybuilding Club Competition is held in October. This is what we call the double peak period. Bodybuilders especially need to maintain the clarity and separation of muscle lines. Bodybuilding training requires To adapt to the needs of competition, physical training and heavy strength exercises can be appropriately reduced during this period. 3. Transition period: Its basic tasks are to eliminate fatigue, actively treat injuries, and lay the foundation for entering the preparation period. The training load intensity during this period should not be too large, and a gradual approach should be adopted.
3. Special training content
Competition movements: 7 prescribed movements for men, 5 prescribed movements for women, free-form movements and natural standing postures.
Practice items:
Pull-ups: high pulley pull-downs, bench pulls, deadlifts, etc.
Push type: seated press, behind-the-neck press, strength press, bench press, arm curl behind the neck, etc.;
Legs: front squat, back squat, rear half squat, etc.
Waist and abdominal exercises: bows, goat push-ups, sit-ups, etc.
other.
IV. General physical training content
The content of general physical training should be combined with the characteristics of bodybuilding projects. Projects focusing on flexibility, coordination, aerobic exercise, and endurance should be selected, such as 4000-meter slow running, freehand gymnastics, ligament stretching, etc. Usually Arrange a physical training session every Thursday morning.
Five. Recovery training content
The higher the level of exercise, the greater the importance of recovery training. At present, the national teams in each event are equipped with full-time team doctors. The main responsibility of these team doctors is to help athletes recover their physical strength and complete the next day's heavy exercise training. Recovery training is usually done in training sessions. It lasts about 30 minutes and includes massage, steam bath, physiotherapy, etc.
6. Arrangement of exercise load
The amount of exercise is based on one month as a small cycle, three weeks old and one week small. When it is time to adjust the amount of exercise, be willing to reduce the amount. The amount of exercise within a week should also be rhythmic, that is: Monday, Tuesday, and Wednesday are heavy, Thursday is light, Friday and Saturday are big, and Sunday is rest. Bodybuilders can use multi-session, multi-group, medium-to-low-intensity, medium-to-high-rep training methods.
7. Psychological training
Conducted under the guidance of sports psychology experts (omitted).
8. Preparation for participating in the competition
Before participating in a competition, bodybuilders must formulate a thorough competition plan, that is, sufficient preparations, to lay the foundation for achieving excellent results. The preparations include: 1. Athletes' clothing and competition supplies (such as competition oil colors, etc.); 2. , Special nutritional supplements and foods and fat-free diet methods for athletes to lose weight before competition; 3. Special training to adapt to competitions, such as: 7 prescribed movements for men, 5 prescribed movements for women, free-form movements and natural standing postures, etc.; 4. Simulation Competition training, etc.
In short, coaches should base their efforts on the basic situation and special characteristics of the athletes, combined with the competition tasks throughout the year, and whether the annual training plan is scientific and reasonable will directly affect the success or failure of the athletes and even a sports team (group event) throughout the year. It also reflects the overall quality and coaching level of the coaches.