19 years is a mixed year for me. In the world championships, I won two silver medals on the 200 and 400 mixed teams. Some of them were elated to return to the swimming pool, and some were unwilling to face hosu. So I entered the winter training with a complex mood and began to prepare for the 2020 Tokyo Olympic Games.
I think the year 2020 will be magical for the people of the whole country. The epidemic situation of the new crown will be attacked several times, the Tokyo Olympic Games will be postponed unexpectedly, and the flood in the south is also worrying. Events happen one after another, giving no time to react. Since the beginning of the year of gengzi, medical staff and all walks of life have been making unremitting efforts to fight the epidemic. We have been concentrating on training for half a year in the Training Bureau. Although the date of the expedition to Tokyo is still in the air, all the staff of the national swimming team have not been lax in this half years preparation. During this period, a new training idea appeared quietly in front of us: physical training increased from twice a week to every week Four times.
As for plate physical training, I knew at the beginning that I had to run 3000 meters, but I still had some worries. Just before preparing for the Rio Olympic Games, my right ankle was unfortunately fractured in land training, and there is still a steel nail left in the ankle joint. From then on, I will try to avoid too much kicking practice, and my ankle is always in a loose state. In land training, I dare not try to run and jump any more. Thats why I missed the 3000 meter race, the first physical competition in spring. Im very confident about my aerobic ability, but the old ankle injury always looks like a shadow, which makes me worry. During the physical competition, I watched my teammates struggling on the track and field, and my heart was mixed. After that, coach Lou encouraged me to try and put more special training time into physical training. The physical fitness teacher also made a gradual long-distance running training program for us. This has also given me a lot of confidence in the 3000 meter race. In the latest physical fitness test, I successfully completed the 3000 meter race, which was also the first real 3000 meter test in my life. Although the result was not excellent enough, it still made me more determined, because it witnessed the process of challenging and surpassing myself. Injury is a reality, but not an excuse. Preparing for 3000 meters makes me feel the importance of active rehabilitation treatment. I insist on small strength training every day to make the muscles around the ankle joint stronger. As a professional athlete, it is not only to complete the daily training class, but also to constantly discover deficiencies, make up for weaknesses, carve out the body, and strive for improvement are the magic weapon to surpass myself.
I would also like to talk about some of my thoughts on core strength. Because it takes a long time to maintain a streamlined drag reduction, swimmers have a high demand for core strength. My main event is medley. Compared with other swimming styles, the competition involves more types of turns and requires a stronger core strength to control. Before the core stability test, I didnt know what kind of core strength I needed to focus on. I seldom paid attention to the training of both sides of the waist and abdomen. After the first core ability test, I found that I could only stick to 90 degrees on both sides for 1 minute. After seeing the problems, I will adhere to the regular core strength training every week, especially my weak links. Until the last core test, my core stability training in the left and right 90 degree direction can be maintained for 2 minutes, which is also the most significant part of my growth.
Finally, I hope to share with the national swimmers how to adapt to the increase in land training and how to balance land and water training. At first, from twice a week of land training to four times a week, my body must be a little uncomfortable. My muscle fatigue is very strong. When I go to the water intensity training, I feel the pain and stiffness of my muscles, and I even want to escape. But after these experiences, it is found that the most important thing is to arrange the training cycle scientifically, stagger the physical training and water special intensity training as far as possible, so as to ensure the muscle has enough recovery time. Through constantly trying and groping for physical training, I found that the speed of strength fading is much faster than I imagined. At present, I feel that the more comfortable land training cycle is three to four times a week, 90 minutes to 120 minutes each time, including one or two full body strength training, one special strength + core strength training, and one long-distance running training. I hope to share my own experience, which can help the national swimmers grow together and win glory for our country in Tokyo together!
Photo source: Xinhua News Agency
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