How to train well for 3000 meters?
Editor's note
As the basis of military training and the cornerstone of troop combat effectiveness, the importance of physical training is self-evident.
At the beginning of 2018, our military ’s first Military Sports Training Outline was promulgated and implemented. The new outline insisted on traction in actual combat, clearly pointing out that the basic purpose of physical training is to obey the needs of war and serve the needs of operations, ensuring that our officers and men can maintain the best Physical state and combat skills to carry out combat missions at any time to defend the country. Informatization warfare has put forward higher requirements on the physical fitness of the majority of our officers and soldiers, and military training has therefore required more professional, scientific, and practical combat.
The foundation is not strong, and the mountain shakes. The new outline stipulates that the 3000-meter running, 30-meter × 2 snake-like running, sit-ups, and pull-ups (curved arm overhang) are general subjects, which are mandatory for all officers and soldiers. How to do the training of these basic courses? On the second anniversary of the promulgation of the Military Sports Training Outline, we will invite several military experts, well-known coaches, and military professionals from the grassroots to introduce experiences and share tips to readers.
"The eagle will strike, and the feathers will be raised."
The 3000-meter run is a basic physical item that must be tested in the Military Sports Training Outline, and it is also one of the items that grass-roots officers and soldiers feel more difficult.
If you want to win on the test site, compete on the battlefield, and dominate on the battlefield ... then there is only one premise, in ordinary times you have paid the sweat, hard work and hard work that ordinary people cannot imagine. As the old saying goes, one minute on stage and ten years off stage, no one can casually succeed. Based on many years of experience in training practice, we believe that the following three elements should be paid attention to in the usual 3000-meter running training: aerobic endurance, special training and rhythm control. Now I will introduce it to everyone for reference in the 3000-meter running training.
According to the classification of sports physiology, the 3000-meter race belongs to the long-distance running event group, whose aerobic endurance accounts for about 70%. Therefore, aerobic endurance is the basis of the 3000-meter run. To improve the 3000-meter run results, we must first improve the aerobic endurance level of officers and men.
Aerobic endurance refers to the human body's ability to perform aerobic energy supply for a long time. The physiological factors that determine the body's aerobic endurance are mainly the supply factors of oxygen during exercise and the glycogen content as an energy substance. During training, improve the trainee's oxygen uptake, oxygen supply and oxygen utilization capacity, maintain proper glycogen storage in the human body, improve the tolerance of muscles, joints, ligaments and other supporting organs to support long-term load, and strengthen the trainee's psychological regulation And improving the functional potential under fatigue, both are important ways to improve aerobic endurance.
In fact, aerobic endurance is not difficult to practice. It doesn't even need to occupy the regular training time of the army's daily physical training. It can be completed during the morning exercise period. The specific method is: after warming up in the morning, run training in units of platoons, keep the heart rate of the officers and soldiers below 150 beats per minute, and control the training time to about 30 minutes. Officers and soldiers whose heart rate exceeds this standard reduce the pace, and those who fall behind automatically form another running group to continue training. After training, officers and soldiers can choose to exercise and relax. Every week, officers and soldiers are trained at least 3 times in this way. This training intensity will not fatigue the officers and soldiers, and the targeted training will have a good effect. effect. After insisting on a period of training, officers and men can often achieve more results with less effort.
After aerobic endurance is improved, officers and soldiers also need to conduct special training for the 3000-meter run. The special ability of the 3000-meter race is largely determined by the glycolytic energy supply capacity. The use of interval training is an effective method for developing the glycolytic energy supply system.
Decomposing a complete training is a common training method for professional athletes, but in the actual training process, most grass-roots units use the complete training method, that is, in each training, officers and soldiers are required to run 3,000 meters with full strength. This kind of training method is not only difficult to achieve the desired training effect, but also easily causes training injuries, and it is also easy for officers and men to have fear of long-distance training. In contrast, interval training requires officers and soldiers to break the assessment item into several paragraphs for training, and there is a certain rest time between each training, which has the characteristics of short paragraphs, short intervals, and many repetitions. In training, the 3000-meter run is broken down into different sections such as 400-meter, 1000-meter, and 2000-meter, and a combination of fast running and jogging is used to take short breaks between each section.
It is important to note that during the interval training, the heart rate of officers and soldiers needs to be maintained at 160-180 beats / min. Each trainee has a load range that adapts to his training level and changes with the improvement of athletic ability. Therefore, the training intensity must always be consistent with the competitive ability of officers and soldiers. Too high or too low will affect the training effect. In actual training, finding a suitable load range is also a very important part of special training.
In addition to improving aerobic endurance and special ability training, you need to pay attention to rhythm control if you want to improve the performance of the 3000 meters. Many officers and soldiers usually have good training results, but once they are assessed, they will not perform well because they will not control the rhythm.
Therefore, whether in training or assessment, officers and soldiers need to pay attention to the rhythm control problem when running at 3000 meters. In training, officers and soldiers can also use interval training to break the 3000-meter run into several training sections, and divide them into segments to practice according to the performance indicators required for assessment or their own desire. Through such training, officers and soldiers can know the pace of each paragraph, and naturally there will be no panic during the assessment.
In rhythm-controlled training, officers and soldiers also need to pay attention to the rest time between paragraphs. Generally speaking, there is a 1-minute interval every 400 meters, a 3-minute interval every 1,000 meters, and a 5-minute interval every 2000 meters. Ensuring rest will not only make the training effect more significant, but also avoid injuries and excessive fatigue.
In the assessment, officers and soldiers need to strictly follow the pace of running speed during normal training, and must not blindly seek fast, especially when the physical fitness in the first half is good. The jargon says "the front is 1 second faster and the back is 3 seconds slower", which shows that the effect of seeking faster in the front on the future is very large. Second, you need to pay attention to your breathing and swinging your arms during the assessment. Maintaining a proper rhythm will also help save energy. Finally, when you have more than one sprint, you must grasp the appropriate sprint distance. Rushing early or late will affect the performance of the level. According to the experience of previous competitions, the sprint distance is generally 120 meters to 150 meters to achieve the best results.
Above: Officers and soldiers of an army regiment conduct 3,000-meter running training. Photo by Su Jianguo
Li Guangxing Liu Jianying