Speed strength is the key strength required by Sanda, which has always played a decisive role in the competition. Without speed, no matter how big the power is, it is equal to zero. Since the development of Sanda, in the high-level competition confrontation, dodge is about a millimeter, and it is about a time difference to start punching, so speed and strength have become the most important. Speed and strength training should be the first place in all strength exercises. Specific methods can be: high-rotating barbell, weight-bearing squat, weight-bearing abdomen, weight-bearing prone body bending, barbell bending arm, bench press barbell, weight-bearing side kick and clean and jerk barbell.

The exercise sequence should be: low back-lower limbs-upper limb large muscle group-small muscle group.

The training of special speed strength should grasp the number and frequency of groups, taking into account the weight level and the original maximum strength. Generally, the number of groups is 6-8, the frequency is about 12, and the intensity is 60% of the maximum. In the whole cycle of practice, we should step by step and make progress on the original basis. Generally, keep the training amount about twice a week, with an interval of 2-3 days each time. Example: Practice on Wednesday afternoon, practice again on Friday or Saturday, and adjust on Sunday. The recovery of strength training has a certain period, and the coach should grasp it flexibly and adjust it anytime and anywhere.

In addition, we might as well use weight to push the side kick. Side kick in Sanda is a magic weapon to defeat the enemy. Although its starting and ending muscle groups have practiced squats and clean and jerk, can a certain weight of side kick also play a role in kicking the small muscle groups? In addition, the proprioception response of whipping should be enhanced.

It's a good way to train strength by striking the car tires with the left and right sledgehammers. The left and right sledgehammers develop the coordinated strength of the whole body muscles, which fully conforms to the characteristics of joint attack in Sanda. Moreover, its effect on the back is a good embodiment of wrestling methods in Sanda. In addition, the reaction force of automobile tires should be removed by force, which is similar to the feeling of fighting confrontation in Sanda. This pendulum exercise can improve the training atmosphere, but we should remember safety.

I think the most important requirement of speed and strength training is to be fast, and every movement should be completed at the fastest speed, such as clean and jerk barbell, binge drinking, straight arm lifting with legs bent, straight arm lifting immediately, drinking again, straight arm lifting with legs split again, which is very imposing, and also conforms to the sudden characteristics of Sanda's fast leg lifting and hand clapping.

1.2 absolute strength training

The absolute strength of athletes also plays a decisive role at some time. Absolute power is an instantaneous explosive force. In the last round of Sanda, the weak undercover bounced back and knocked down his opponent with one punch. It is not uncommon for experienced old players to paralyze their opponents and defeat the enemy in an instant. This instantaneous explosive force is a muscle movement coordinated by nerve-controlled joints, and its material basis is muscle strength. In training, we should focus on the strength characteristics of Sanda, especially the initial muscle groups with high lethality, such as back whipping, back boxing, backpack falling, and can do barbell rolling, bench pressing, snatch barbell and so on.

The exercise sequence should be: low back-lower limbs-upper limb large muscle group-small muscle group.

The maximum strength training should grasp the principle of overload and less times, which should be different from person to person and aimed at different training methods and muscle types. Generally speaking, it should be carried out at 80%- 100% of the maximum bearing capacity. For example, you can catch or catch 80% of the maximum load at a time (for example, catch 100×80%=80), drink it up, lift it up and put it down immediately, run for 30-50m, and then do 90% in 2-3 minutes. The coach can encourage loudly, and the athletes themselves can slightly open their glottis and binge drink to burst their chests.

3. Muscle endurance training

At present, the new rules put forward the requirement of two minutes net play per game, which puts forward higher requirements for the muscle endurance level of Sanda. Sanda is a face-to-face confrontation with high nervousness, which leads to faster physical consumption than ordinary competitive sports. The specific methods of muscle endurance training can be leg jumping and pushing barbell, squat with weight, barbell bending arm, leaning forward with weight and so on.

Muscle endurance training should grasp the principle of less load and more times, which should generally be 20%-30% of the maximum load. Each time should be more than 20 times, and the number of groups should be 3-5. In periodic training, muscle endurance training can be arranged more frequently, even every day, but we should grasp the degree and pay close attention to the muscle reaction of the players, because in the increasingly fierce Sanda competition, the hitting density is getting higher and higher, and the ability of continuous attack is also a magic weapon to win, especially in the third round of confrontation.

Second,

Strength training before the game is more critical. If you practice well, athletes will easily go into battle. If you don't practice well, you will get hurt and fall short. Generally speaking, this period is relatively short, usually about one month to one and a half months, and it is mainly to consolidate and maintain, and the practice of speed and strength can be gradually slowed down from maintaining the original state; However, in terms of absolute strength, we should greatly slow down the number of exercises and reduce the intensity of exercise; Muscle endurance training should gradually replace armed training with unarmed training, such as replacing barbell jumping and pushing with empty fists in each round and replacing weight-bearing side kicks with whipping sandbags in unit time. Especially in the late stage of pre-competition training, it is necessary to reduce the amount of exercise and get rid of armed exercises completely to ensure that athletes can go into battle easily.

Third,

You don't need to do strength training during the competition, you can practice in actual combat.

Post-match strength training should focus on adjustment and recovery, but it can't be completely separated from systematic strength training. I think different muscle fiber characteristics are easy to cause different strength retrogression, so we should arrange strength accordingly. Relaxing the practice interval and reducing the practice requirements is not a big problem in the early stage after the game, but when the athletes' nerve control and competition injury have basically recovered, they should gradually shorten the time interval again and gradually strengthen the practice intensity again to lay the foundation for the next winter training.

In a word, strength training is the foundation of competitive sports. With the rapid development of Sanda at home and abroad, the position of Sanda special strength training in scientific training is becoming more and more important, and the proportion and research of large-cycle strength training throughout the year will be further expanded and deepened.

The above is for reference only.