Effect of Core Strength Training on Wushu C-level Difficulty Movements ,12 Weeks of Core Strength Training

Effect of core strength training on C-level difficulty movements of Wushu routine athletes Dear Professor Hello! Investigator, a doctoral student in physical education at UPM. This is an experimental research process on the impact of core strength training on the C- level difficulty of Competitive Wushu routines. The subjects were 18-22 year old Wushu athletes. The data obtained from this survey are only for academic research. Therefore,investigator sincerely invite experts to score each stage of investigator experiment, help investigator do this experiment better. Thank you very much.

This paper designs the core strength training scheme based on the query and reference of relevant literature and the characteristics of C-level difficult movements of Wushu. The training plan of the experimental group includes three stages (weeks 1-3; weeks 4-9; and week 10-12). Each stage consists of different difficulty levels. The specific training contents are as follows:

Core Strength Training Plan. (Weeks 1-3; weeks 4-9; and weeks 10-12)

1. Basic stage of core strength training Training time: 30 minutes three times a week for 1-3 weeks Training content: static action in stable state, no-load movement in stable state and static action in unstable state Number and times of training groups Contents of core strength training in week 1-3 basic stage Training Phase Training Content Time And Frequency Preparation part (5 minutes) Jogging 3 minutes 3×50 m Neck movement (front, rear, left and right) 30 S 4×8 Shoulder movement 30 S 4×8 Waist movement 30 S 4×8 Lunge leg press 30 S 4×8 Static action under steady state (12 minutes) Flat brace 60 S × 2 groups Single side support of flat support (left) 60 S × 2 groups Single side support of flat support (right) 60 S × 2 groups Reverse plate support 60 S × 2 groups Side bridge elbow support (left) 60 S × 2 groups Side bridge elbow support (right) 60 S × 2 groups No load movement in steady state (9 minutes) Suspension leg lift 60 S × 3 groups Drape knees and tuck in (left) 60 S × 2 groups Drape, bend knees and tuck in (right) 60 S × 2 groups Hanging upside down 60 S × 2 groups Static action under unstable state (4 minutes) Lateral hip abduction (left) 60 S × 2 groups Lateral hip abduction (right) 60 S × 2 groups

2. Core strength training consolidation stage Training time: 30 minutes three times a week for 4-9 weeks Training content: Static action in unstable state, movement to overcome self-resistance in unstable state, free force exercise in unstable state.

   Number and times of training groups (Table 3) Table 3 contents of core strength training in week 4-9 basic stage Training Phase Training Content Time And Frequency Preparation part (6 minutes) Jogging 4 minutes 4×50 m Neck movement (front, rear, left and right) 30 S 4×8 Shoulder movement 30 S 4×8 Waist movement 30 S 4×8 Lunge leg press 30 S 4×8 Static action under unstable state (6 minutes) Lateral hip abduction (left) 60 S ×3 groups Lateral hip abduction (right) 60 S × 3 groups Movement to overcome its own resistance in an unstable state (9 minutes) Push down leg arm flat hip (left) 60 S × 3 groups Push down leg arm flat hip (right) 60 S ×3 groups Upside down abdominal retraction (bilateral) 60 S ×3 groups Free strength exercise in unstable state (9 minutes) Prone mass body 60 S × 3 groups Prone push-pull 60 S × 3 groups Swiss Ball push up 60 S × 3 groups

3. Core strength training improvement stage Training time: 30 minutes three times a week for 10-12 weeks Training contents: free strength exercise under unstable conditions, core explosive force exercise under unstable conditions, and core special strength exercise under unstable conditions.

Number and times of training groups (Table 4) Table 4 contents of core strength training in week 4-9 basic stage Training Phase Training Content Time And Frequency Preparation part (4 minutes) Jogging 2 minutes 2×50 m Neck movement (front, rear, left and right) 30 S 4×8 Shoulder movement 30 S 4×8 Waist movement 30 S 4×8 Lunge leg press 30 S 4×8 Free strength exercise in unstable state (10 minutes) Flat brace (two points) 60 S × 2 groups Prone mass body 60 S ×2 groups Prone push-pull 60 S ×2 groups Swiss Ball push up 60 S × 4 groups No load movement in steady state (8 minutes) Suspension leg lift 60 S × 2 groups Drape knees and tuck in (left) 60 S × 2 groups Drape, bend knees and tuck in (right) 60 S × 2 groups Hanging upside down 60 S × 2 groups Core explosive force exercise under non-stability (8 minutes) Lie on your back and bend your knees at both ends 60 S × 2 groups Plate support knee lift 60 S × 2 groups Rotation of stretch belt (both sides) 60 S × 2 groups Lie on your back and throw the ball 60 S × 2 groups