In order to implement the requirements of the State General Administration of Sports for strengthening basic physical training and supplementing physical shortcomings, unifying thinking, raising awareness, and doing a good job in physical training, the National Swimming Project Strengthening Physical Training and Competition Reform Conference was held on July 16th. The physical training work was preached, deployed and mobilized. Swimming athletes, coaches, managers and staff from 27 provinces, autonomous regions and municipalities across the country attended the meeting. Starting today, Xinsports.com will successively launch the speeches of 6 key national team athletes at this conference, sharing their experience and gains in physical training.
Hello everyone, I am Xu Jiayu, a national swimming team athlete, and I am honored to be here today to share with you my insights about my shortcomings in training for the past six months.
2020 was a shocking start for me. I ended the winter training with confidence, but I learned about the postponement of the Olympic Games. To be honest, little loss, fierce competition in the 100-meter event, the scenes of victory and defeat in a few hundredths of a second have happened to me time and time again. I deeply know that the 4-year Olympics is my hope of winning the championship at the age of 25 this year. The biggest year. As far as I am concerned, there is no difference between 2nd and 8th. They are just a lap to the finals. We have laid too much for the summer of 2020.
In fact, at the end of 2018, I started to focus on strength growth. Many people know that I was only 77 kg before, and I looked rather thin from a distance. I was a skilled athlete, compared to European and American players. In the finals, the situation of "eating the waves" was serious when being flanked. Since the winter training that year, I have made unimaginable efforts to increase my strength and increase lean body mass, because my digestive system has been poor since I was a child, and I hardly imagined what a strong self would look like when I was small and large. In order to increase lean body mass, I increased the time of strength training and scientifically increased the daily intake, because I know the importance of sculpting the body, no matter how good the technique is to build on an excellent body, it can be fully utilized.
By the spring of this year, we were exposed to more new and fresher physical training methods, such as 4D core training and plate physical training that we had never heard before. I was actually a little resistant at first, probably because I couldn't face the fact that I scored too low in the first few tests, but how can I know if I can do well without trying? Especially the core strength is too important for swimming! All the power on land events are done in a far fixed mode, and in swimming, except for the moment of starting, all the power modes are near fixed. There is no ground to step on, and no bar to grab. We use our own every action. The torso is completed as a fulcrum, if the core is unstable, everything is floating clouds. The difficulty is that core strength is difficult to involve in our special training, and we must break through in an environment that resists gravity. 4D core strength training gives us a higher upper limit, and it is also easy to check for deficiencies and make special breakthroughs for weak links. Completing special technical actions in a normal gravity environment also made me re-recognize how important core strength is for maintaining body position in the water.
Plate physical training is the most effective means for swimming to make up for the shortcomings of muscle endurance and hone the will quality. To be honest, I was afraid of running 3000 meters. I vomited and injured myself in the test. But we can't make excuses for poor performance, we should think of ways to improve performance! This spring, I continue to work hard to gain strength and increase lean body mass as I did last year. In order to achieve a better 3000-meter running performance, I need to further reduce my body fat rate. My current body fat rate is 9.00%. The small goal for the next stage is body weight. The fat percentage is controlled at around 7.50%. Due to the increase in body fat percentage in the process of gaining strength, my 3000-meter running performance is nearly 1 minute slower than half a year ago. The extra fat makes me very tired in the later laps. unacceptable. The physical fitness test is like a mirror for athletes. Indicators and numbers will reveal their shortcomings without concealment. This is also an opportunity for us to discover and solve problems. The postponement of the Olympic Games is a joy for a few, and what we can do is make the most of this year. Time to build a strong physique and hone a tough will.
The last thing I want to share with you is how to maintain a good physical condition with more physical fitness. Training will bring fatigue, and restoring is a process by which we become stronger and faster. The difference is that training is supervised and reminded by a coach, and after the training session, it is entirely conscious. The country provides us with the best training environment and the most advanced recovery methods. Nomatech, GameReady, freezer warehouses, floating warehouses, smart ice pools, etc., always insist on active relaxation after intense training, which is a necessary self-cultivation for outstanding athletes. One. In addition, it is to eat every meal carefully and sleep every night. Even on weekends, you can't indulge yourself to sleep late and always maintain a regular schedule.
From the shortcoming of evil complement to the present, I have improved, especially the core strength on both sides. Initially, the 90 degree position on the left side was only 9 seconds, now it has increased to 102 seconds, and the right side has also increased from the initial 60 seconds to 110 seconds. second. As far as I am concerned, there is nothing to share with you about physical training. There are too few things that shift based on self-will in this world, but our bodies can! The Olympics are the fruit of the midsummer that takes place every four years. What we can do is to sown the seeds of hope in every spring and every training session. There is only one gold medal, and the body and soul must be on the way.