Re: [問題] 請問有人邊重訓又練跑的嗎?

跑步

630


借標題問
小弟為了提升10k成績
最近開始重訓跟間歇
由於時間不夠,都只能一周一次
重訓已經四周了
照這篇文章中的內容,只練腿
https://www.ptt.cc/bbs/Road_Running/M.1467253783.A.593.html
前兩周都會酸痛,隔天就游泳
最近兩周則是只有一點點微微的痠痛
可以輕鬆跑
請問已經不會酸了還有訓練效果嗎?
要做到酸?若要做到酸,以經做到5rm*4組,要如何加強?

另外現在間歇是練800x5 配4分速休4分
若吃得完五趟,接下來是該加趟數還是減秒數呢?
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10/8要比賽,希望騎完40k後,還能50分跑完10k啊!

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selfvalue1樓可以看看這個 07/26 14:53
selfvalue4樓IF YOU ARE AN LONG EVENT ENDURANCE ATHLETE... blab 07/26 14:59
selfvalue5樓la 07/26 14:59
selfvalue6樓nsca教科書也有提到 官網的話我不太確定官網現在裡面 07/26 15:03
selfvalue7樓還有沒有相關的影片介紹 裡面的pdf常換@@ 07/26 15:03
selfvalue8樓In almost all situations, resistance training AFTE 07/26 15:04
selfvalue9樓R endurance training is the best choice. You avoid 07/26 15:04
selfvalue10樓pre-fatiguing yourself before your sport-specific 07/26 15:04
selfvalue11樓training sessions (endurance training) and avoid 07/26 15:04
selfvalue12樓downregulating mTOR to any significant degree. 07/26 15:04
selfvalue13樓Resistance training should focus on complex and co 07/26 15:04
selfvalue14樓mpound exercises that span across several differen 07/26 15:04
selfvalue15樓t muscles and movement types. Use weights anywhere 07/26 15:04
selfvalue16樓from 70-90% of your 1RM. This is important for bu 07/26 15:04
selfvalue17樓ilding a strong and healthy body that can withstan 07/26 15:04
selfvalue18樓d the high volumes of endurance training by buildi 07/26 15:04
selfvalue19樓ng tissue resilience, tendon strength and core str 07/26 15:04
selfvalue20樓ength. Avoid using silly training methods like 30+ 07/26 15:04
selfvalue21樓rep sets with 50% of your 1RM in hopes of buildin 07/26 15:04
selfvalue22樓g muscular endurance. Endurance will be built spec 07/26 15:04
selfvalue23樓ifically in your sport already. 07/26 15:04
selfvalue24樓訓練的強度跟目的 板上jeff大也有看過很多論文然後寫 07/26 15:05
selfvalue25樓成一篇 07/26 15:05
selfvalue26樓/bbs/Road_Running/M.1647593990.A.115.html 07/26 15:06
selfvalue27樓訓練會推薦以改善神經肌肉系統(例如:協調性等)及提升 07/26 15:07
selfvalue28樓最大肌力為主,因此課表可以 07/26 15:07
selfvalue29樓用高強度或高速度的全身性或下肢的多關節的訓練為主, 07/26 15:07
selfvalue30樓建議包含低次數高強度(85% 1RM 07/26 15:07