How to reduce science before the game?

The main purpose of the reduction is to eliminate physical and psychological fatigue of the players, while continuing to improve and maintain the physical capabilities of the players in all aspects of the training cycle, and to promote the players to reach a peak both physically and psychologically in the game.

The concept of weight reduction is very simple. After a period of heavy training, the amount of training is reduced one week before the important event to ensure sufficient fitness during the competition.

In the training plan, the pre-race reduction is just as important as the weekly pre-match training program. Even professional athletes, the reduction and recovery before the game will be equally important for winning the Olympic Marathon gold medal and winning the 100-mile event.

The focus of reduction: Finding the balance point

Although there is no unified model for reduction, the time and content of the reduction must be set scientifically.

"Half the amount of training before the game" is a more common traditional method of reduction, based on the experience of professional (elite) athletes with a large amount of training. However, for such reduction methods, ordinary enthusiasts should be careful to learn from.

A marathon professional athlete with a weekly training capacity of 140 miles (about 225 kilometers) will still have 70 miles left (about 113 kilometers) even if he halve the amount of training in the weeks before the match.

For ordinary people who only have 40 miles (about 65 kilometers) of weekly running, if they also follow the above-mentioned 50% principle, it will lead to insufficient training capacity, decreased athletic ability, and will wait until the real game, the legs will become Powerless.

Therefore, the key to reduction is to find a balance between obtaining enough rest, maximizing training gains, and maintaining physical status.

So what should we do?

The reduction period for long distance races is shorter

The reduction period for long-distance races is shorter. This is what training has long proven.

One of the common mistakes made by long-distance runners is to arrange the training with the maximum intensity during the training week before the game, and then immediately enter the reduction period.

The actual situation is that if it is necessary to arrange decrement immediately after the large volume training period, it must be extended appropriately. Because your body has been under a lot of burden in the previous weeks of training, more recovery time is needed to adjust the body to an optimal condition before the game.

If you have the last amount of high-intensity training scheduled before the game, the body needs 2-3 weeks to recover, which only shows that there is something wrong with your training plan and the training burden is heavy before the reduction period.

The training system that can be maintained is a good training system. Don't dig yourself in the weeks before the game and it will take several weeks to recover.

Decrease period, but also to maintain strength

The purpose of weight loss is to relax and let you feel full of energy during the game. But this does not mean that in the two or three weeks before the game, all running is shorter and slower than before.

While reducing the total amount of training and each training time, it is still necessary to maintain the type of intensity training. In other words, what you have to do during the reduction period is to run less, shorten the length of each exercise, but still maintain the intensity of training.

The usual practice is to halve the amount of training in the first three days of the reduction period and then gradually decrease it. However, if you do not have a large amount of training during the preparation period, you should pay due attention to the reduced amount of training.

If you usually have the habit of strength training, you also need to properly reduce the amount of strength training before the game. And in the 1-2 weeks before the game to avoid doing some of the strength training exercises never done before, only do their most familiar, most commonly used training action, to avoid producing more obvious delayed muscle soreness, balanced muscle strength.

Reduction plan

Players who can maintain system training can set the reduction period to 7-10 days, which is about one week before the competition.

During the last long-distance training, with the speed close to the actual competition, the topography of the race track is selected to perform specific training.

The next day, 1 hour recovery jog can be performed.

Began to enter the reduction period. During this period, days can be arranged for days without running.

On the fourth day before the game, one hour to accelerate running, active body, inspired morale.

The third day before the game, 0.5 hours - 1 hour easy to run, but the speed does not have to be slow.

The rest of the day before the game.

On the last day before the game, run 4-6 uphill and downhill sprints.

Experts pointed out that such a quick run can increase muscle excitement, and it is beneficial to maintain your previous training results, which can offset the loss of exercise capacity caused by reduced training volume, and accumulate energy for the match day.

Reduction period, prevention of injury, disease prevention is the focus

Compared with the amount of training, injury prevention and disease prevention during the reduction period are more important.

Many of the runners had injuries such as lameness and strained muscles during the pre-race training. This is a taboo for the upcoming game. The cold and diarrhea will make you hard for a few weeks of training and will lose out at the last minute.

Therefore, everyone must be careful before the game to protect themselves.

Decrease period, recovery is more important than training

During the period of reduction, you must have an objective understanding of your abilities. Unless you can control the various types of errors in the competition to less than 2%, recovery is more important than training.

The attitude of many training experts on the relationship between weight reduction and long distance running is:

It may not be as important as it is supposed to be, but it cannot be completely ignored. Compared to a well-designed reduction plan, a reasonable rest can bring greater benefits.