Track and field is a competitive sport with a long history, one of the earliest sports that started scientific training, and the main source of many classic theories and methods of modern competitive training.
Tolek training.
Born in 19 19, Gunder Hager, a Swedish middle-distance runner, was the first athlete to train in Tolek. 1939 He went to northern Sweden for military service when he was 20 years old. Because there is no training ground in his station, and the intense military training does not allow him to carry out special sports training, he has to train on the hilly forest path near the station according to local conditions. He insists on running more than 5000m every day, and makes full use of the natural trend of hills in training. In form, it can be roughly divided into four ways: uphill running, downhill running and flat running, and in intensity, it can be divided into three kinds: low intensity, medium intensity and high intensity. Hagrid made full use of the hilly terrain and environment, and carried out training with easy and low-intensity running as the core and fast sprint running as the core. This kind of cross-country running, which consists of fast running, stride running and relaxation running, was later theoretically summarized by hummel, then the coach of the Swedish national team, and named Fa Tolek training method, which means children's game in Swedish.
Through Tolek's training, Hagrid's athletic performance has been greatly improved. He broke the world record by 15 times in many middle and long-distance running events, of which 12 times was completed within 82 days after he insisted on Tolek training for 2 years in 1942, which shows that Hagrid has extraordinary competitive ability. Hagrid's great success has also made Tolek training quickly become the first choice for the world's outstanding middle and long distance runners. This method has not only been applied in the training of track and field long-distance running events, but also become an important training means for other sports that require great endurance.
Tolek training, as one of the most outstanding innovations in track and field training methods in the early 20th century, has the following main features compared with previous endurance training methods:
(1) increased the training load.
It obviously raised the training volume from the low level in the early 20th century to a higher level. Hagrid's average weekly training run is 50km (compared with the previous training of world elite athletes, it can only reach half or two-thirds). A large number of moderate and low-intensity training effectively improved the athlete's aerobic capacity, which enabled him to achieve excellent results in many events from 1 mile to 5000m, and broke the world records of many events 10 times in less than three months.
(2) Still attach importance to a small amount of high-intensity training.
Hagrid keeps running about 1/4 per week as a high-intensity load, and the means are basically sprint running about 800m·m m. These intensity runs are generally mixed with Tolek cross-country running about 10km, which not only improves athletes' anaerobic lactic acid metabolism ability, but also enhances their aerobic and anaerobic variable-speed running ability.
(3) reduce the occurrence of sports injuries
Because Tolek training is carried out in hilly areas, athletes usually wear ordinary sports shoes to train on soft grass, so it can effectively reduce the impact on the body during running and avoid or reduce the occurrence of sports injuries.
At present, with the deepening of people's understanding of the biological basis of endurance training, Tolek's role in track and field long-distance running training has not changed with the passage of time, but has been further strengthened and developed. Continuous low-intensity running has become an effective training method to develop aerobic capacity, and the winding hilly landform has irreplaceable training function for athletes' joints, ligaments and small muscle groups. In addition, this training method is no longer the patent of track and field long-distance running. Many sports, especially ball games, have taken this kind of training as one of the important methods to develop athletes' endurance.
(2) Intermittent training
The appearance of interval training also stems from the reputation of a world-class athlete. Rudolph Habiger of Germany is the first middle-distance runner in the world to break the world records of 400 meters and 800 meters continuously by interval training. He set the world records of 400 m 46 seconds and 800 m 1 min 46.6 seconds with 1939 respectively. Haig, the first person trained by Habiger and Tolek, was an athlete of the same era. His coach is Wardmar Gerschler, a physical education professor from the University of Freiburg. At first, they also studied and used the training methods of Pavel Numi of Finland, an outstanding middle-distance runner in the world at that time, and later borrowed from Hagrid's Tolek training. However, Professor Gerschler, who is good at research, realized that these methods all have shortcomings and deficiencies, such as insufficient load and intensity stimulation, too arbitrary and inconvenient for accurate calculation. So he reformed the training of Numi in Finland and Tolek in Sweden, especially moved the training of Tolek from the natural environment to the standard track and field, which not only followed the variable speed mode of this training mode, but also further improved the training intensity, and at the same time facilitated the accurate design of running amount and interval time, further increasing the overall training.
From 1935 to 1940, Professor Gerschler has been cooperating with another outstanding German cardiovascular expert, Halbert-Laindell. They set five basic elements for interval training: running distance, interval recovery, running repetition, running time and state during recovery. At the same time, they also established the control standard of interval training, that is, after a group of interval running, the heart rate should reach 170 ~ 180 beats/min, and after 90s interval, the heart rate should return to 120 ~ 125 beats/min, and then start a new round of training. If the heart rate does not return to this level during the 90-second recovery period, it means that the running speed is too high or the distance is too long, otherwise it means that the running intensity and distance are not enough. Zatopik, a Czech athlete who has been receiving interval training for a long time, won three gold medals in the 5000m, 10000m and marathon at the Helsinki Olympic Games in 1952, which further established the leading position of interval training in the world endurance training methods.
Interval training can be said to be a model of modern sports physiology theory and knowledge applied to sports training. The core of this training method is to apply repeated stimulation to athletes under the condition of incomplete recovery, so as to improve the cardiovascular system and improve sports ability. Intermittent training can effectively develop the endurance of athletes mainly because it can effectively increase the function of the heart. In the load phase, cardiac pressure work can increase the volume of myocardium, while in the intermittent phase, cardiac volume work can increase the volume of ventricle. After Gerschler and Lundell, a large number of sports researchers have conducted in-depth research on this kind of training. For example, in 1960s, Swedish physiologist Astrid made a great breakthrough in interval training methods, which proved that reasonable arrangement of exercise and rest time can make the body achieve the best physiological changes. At present, interval training methods have been divided into short-distance (time) high-intensity interval training (developing ATP and CP energy metabolism), medium-distance (time) high-intensity interval training (developing anaerobic lactic acid energy metabolism) and long-distance (time) low-intensity interval training (developing aerobic energy metabolism) and other different types of interval training. Up to now, interval training has become a clear mechanism in track and field training in the 20th century.
Interval training has always been a common endurance training method in China, but there are also some problems:
(1) Many coaches don't know that interval training can be divided into different intensity types. Simply linking it with "high intensity" not only narrows the application scope of this training method, but also encourages the increase of training intensity ratio.
(2) Lack of in-depth understanding of the physiological mechanism of interval training, inability to design and apply this training method scientifically, especially inability to control the quantity and intensity of interval training and the relationship between training and interval according to the special needs and individual conditions of athletes, which affects or even weakens the quality of this training. Therefore, it is necessary to further strengthen the study and research in these areas.
(C) "plate training" mode
In 1970s, extreme high-intensity training pushed the world competitive sports training to a turning point that must be changed. How to break through the bottleneck of high-intensity training and how to avoid or reduce the risk of sports injury and overtraining caused by high-intensity training while continuing to improve competitive sports ability has become a major research topic before competitive sports training at that time. In this context, Vilhorsky of the former Soviet Union put forward the "plate training" model in the mid-1980s on the basis of long-term repeated experiments.
The advent of "flat training" also originated from track and field training. Since the late 1950s, Wilhosky has been engaged in the coaching of jumping events in track and field. In a study on the effect of athletes' long-term strength training, one of his female subjects interrupted the experiment for some reason, but after resuming training, her strength level was significantly improved than that of the subjects who did not stop training. Later, Wilhosky conducted a similar experiment on a group of female athletes, and the results proved that their average strength level increased by as much as 30% after stopping training. He called this phenomenon "long-term training delay effect". Wilhorski didn't stop at this research. He further divided the occurrence and development process of "long-term training delay effect" into two stages in his subsequent tracking research on track and field jumpers and sprinters, and summarized the following principles:
The formation of "training delay effect" is divided into two stages: accumulation stage and realization stage. In the accumulation stage, due to the use of highly concentrated strength training load, the fatigue of the body leads to the decline of athletes' maximum strength and explosive power, but in the realization stage, due to the reduction of training load, their strength ability has an explosive "rebound". The more the intensity index decreases in the accumulation stage (within the allowable range), the greater the delay effect increases in the realization stage;
◆ If the training load of athletes in the accumulation stage is too large (beyond the adaptability of the body), then there will be an obvious decline in competitive ability. At this time, the body will not only show the "training delay effect", but also lead to sports injury;
◆ The size and length of training delay effect depends on the size and duration of training load in accumulation stage. Theoretically, the size and length of training delay effect in the realization stage should be equal to that in the accumulation stage, so the optimization of training load (size and time) in the accumulation stage determines whether athletes can mobilize their maximum potential in the realization stage and maximize the training delay effect. It is generally believed that the accumulation stage of "long-term training delay effect" should be 6 ~ 12 weeks.