Chapter 5: Training (Part Two)
After completing three rounds of deep squats, everyone successfully finished this stage of the training. Immediately afterward, they exchanged equipment with another group that had already completed their session.
At this moment, Zhang Qin’s group was about to begin a new exercise—bench pressing. As the name suggests, participants lie flat on a specially designed bench. Specifically, both feet must be firmly planted on the ground to ensure the body remains stable. Meanwhile, the hands grasp the barbell tightly, with the grip slightly wider than shoulder-width and palms facing upward. Then, the barbell is slowly lowered until it gently touches the chest, maintaining a smooth and controlled motion throughout. Once the barbell contacts the chest, one must summon all their strength to push it upward until the arms are fully extended. It’s also crucial to regulate breathing: inhale deeply while lowering the barbell and exhale forcefully when pushing it up.
Overall, the bench press is undeniably a highly efficient fitness exercise. However, to achieve optimal results and minimize injury risks, it is essential to strictly adhere to correct technique and safety precautions, especially for beginners. Moreover, it is wise to progressively increase the weight and repetitions during training to truly attain the desired outcomes.
As expected, just like in previous exercises, Zhang Qin once again demonstrated his exceptional strength by being the first to complete the required eight bench press repetitions flawlessly. In strength training, regardless of the specific exercise, non-technical movements generally call for eight precise repetitions each.
Why did Zhang Qin’s group choose the bench press to enhance their arm strength? Naturally, increasing arm strength aids in generating more power when throwing the shot put. Among all gym exercises, this set of movements is very common, as the bench press effectively promotes muscle rebuilding and strength enhancement.
The first exercise, deep squats, targeted leg strength; next, the bench press focused on arm strength. Following this, they rotated to leg presses.
After finishing this exercise, it was time to switch equipment again. The group dispersed, asking around which teams had completed their rounds and were ready to exchange equipment.
“Mouse, have you finished?”
“Not yet, two more sets to go.”
In the sports team, every member had a nickname. For example, Zhang Qin’s nickname was Jason. Soon, they exchanged equipment with a group of girls and proceeded to practice lunges.
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The lunge is a familiar, foundational movement, but today’s training wouldn’t involve ordinary lunges. Instead, they would perform weighted forward lunges.
Imagine covering just 50 meters—sounds short, right? Just a few steps and you’re done. But it’s far from easy! Participants had to carry weights ranging from one to two hundred pounds over that distance. Although they weren’t yet at maximum load in this early stage, the exercise still held tremendous training value.
Weighted lunges effectively develop leg explosiveness and strength. While engaging the lower body muscle groups, they also rigorously challenge core stability. Why? Because without a strong, stable core, it’s easy to lose balance and fall during movement.
Looking around the spacious sports field, besides those enduring this grueling training, many non-athletic students were enjoying their activities. A group of passionate youths on the basketball court sweated freely as they sprinted and dribbled, while others leisurely played badminton, savoring the joy of exercise. Here, some pushed through hard training, while others simply enjoyed the pleasures of sport.
However, a caution for the untrained: recklessly attempting such high-intensity movements can easily cause groin ligament strains. Lunges, especially weighted ones, demand a solid core to be performed safely. Typically, the first 20 meters may feel manageable, but as the distance grows—particularly in the latter half—each step becomes a relentless test of endurance.
After completing the lunges, since they primarily target leg strength, the next phase involved sprints following the 50-meter weighted lunges.
Having trained the lower limbs, it was time to work on upper body strength.
The next upper body exercise was one familiar to all: the clean and jerk. This movement combines strength and technique, requiring the lifter to raise a barbell from the ground through a series of motions, ultimately lifting it overhead and maintaining stability.
Once again, Zhang Qin was the first to perform the movement. At the start, feet were shoulder-width apart, knees slightly bent, and the torso upright. Hands gripped the barbell with palms facing upward and arms fully extended. He took a deep breath, then forcefully lifted the barbell off the ground while straightening his body.
Next, Zhang Qin had to thrust the barbell overhead. During this phase, the arms extended fully, lifting the barbell high while keeping the body steady. Upon raising the barbell overhead, he quickly brought his feet together, knees slightly bent, and maintained an upright posture to stabilize the weight.
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The most critical and challenging part of this movement lies in smoothly flipping the barbell at the chest. This mid-transition is arguably the hardest segment. Why? Because if the barbell flip and wrist rotation aren’t executed flawlessly, the entire lift fails, and the barbell can’t be pushed overhead.
The key to mastering this technique is a rapid and powerful upward thrust of the barbell, using the momentum to swiftly rotate the wrists from an overhand to an underhand grip, then back again. Only by precisely controlling the timing and force of these motions can one successfully complete this demanding lift.
After the wrist flip, the barbell rests at the chest while the legs simultaneously exert force—essentially driving upward with the legs. Using lower body power, the barbell is then pushed overhead.
Finally, the barbell is dropped back to the floor from overhead, completing one repetition. As before, the set consisted of eight repetitions. Training this lift focused on harnessing power from the lower half of the body and transferring it upward, simultaneously strengthening the legs, arms, and core.
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It was now December, and by 5:30 to 6:00 pm, the sun had already set, leaving the sky pitch black. Yet, their training on the field was far from over. After diligently performing each exercise, energy drained quickly, though those who slacked off naturally showed no signs of fatigue.
The next exercise to showcase was the Bulgarian split squat, a movement somewhat reminiscent of the posture when squatting over a toilet. Grasping a heavy kettlebell tightly, the participant prepared to leap upward like an arrow released from a bow. Each set consisted of 30 repetitions, repeated continuously.
Among strength training exercises, this movement was notably grueling and exhausting. Its motion somewhat resembled a frog jump, but with a key difference—the frog jump propels forward, whereas this jump was purely vertical.
Carrying an extra 20 kilograms, Zhang Qin’s early jumps were surprisingly light and agile, as if his feet barely touched the ground. But as repetitions increased, his steps grew heavier, each leap feeling like carrying a mountain. Eventually, he began gasping for breath in great gulps.
It’s worth emphasizing that this seemingly simple yet demanding exercise intensely trains lower body explosiveness, endurance, and strength. Repetitive practice significantly enhances leg muscle groups, boosting overall athletic ability and stability.