professional shooting guard

Chapter 7 Strength Training

In one month, the NCAA will start.

Originally, the pre-game team training time stipulated by the NCAA is only one month, and there is no time to waste.

At 18:30 in the afternoon, with the arrival of head coach Old K, the Duke Blue Devils came to start their daily training.

I practiced for nearly 3 and a half hours in the morning, and now I will train with the team again.

Every step he took, Zhang Zifeng felt that every muscle in his body wanted to be torn apart and hurt.

The team training was over, and Zhang Zifeng felt that he would not be able to walk at all, leaning on the basket and panting for breath.

After resting for a while, I felt that I had regained some strength.Zhang Zifeng slowly moved to the training room.

After the basic tactical cooperation is completed, the team conducts strength training.

The strength training in the morning has made Zhang Zifeng extremely tired, his legs are very weak, and he can't exert his strength.

James grabbed the barbell and put it on Zhang Zifeng's back shoulders. As soon as the barbell was put down, Zhang Zifeng almost fell.

"Are you kidding me? You can't bear this weight. Jack, what are you doing? You weren't weak when you were on the side! Don't tell me Jack you went fooling around last night. God! Jack, you need to know..." James looked at Zhang Zifeng with a look of hatred.

Seeing that James misunderstood himself, Zhang Zifeng hurriedly explained, "No, no, no, coach, you misunderstood. I didn't go fooling around yesterday. I just came here for strength training this morning, and my body is a little weak. I believe it will be fine in a while! "

Hearing that Zhang Zifeng didn't go fooling around, James' complexion improved, and he heard that he had strength training in the morning.

James said with a serious face, "Jack, tell me all the items you trained in the morning!"

Zhang Zifeng heard that he told James the content of his training in the morning.

I thought James would praise it, but I didn't expect to shout.

"Oh, buy a cover! No, Jack, you can't do this, it's just messy, completely unscientific and unreasonable! If you want to improve your strength training, you should come to me. I am a professional strength trainer, I Knowing how to help people improve their strength and physical resistance as quickly as possible! Jack, you have to trust me!"

Hearing James' criticism, Zhang Zifeng quickly bowed his head and admitted his mistake, "I'm sorry, Mr. James! You know that I have never received professional training before, and I don't know how to be reasonable and scientific. I thought that as long as I train hard, I will be able to improve my strength!"

James looked at Zhang Zifeng seriously and said, "Jack, listen carefully! Strength training is very scientific and rigorous. Yes, as long as you train hard, it will improve your strength. But it is very dangerous, and it will cause serious injuries if you are not careful. , causing irreparable damage to your career. Only a scientific and reasonable training plan can improve your strength in the fastest time without causing serious damage to your body. Jack, I will formulate a strength for you Training schedule, you must follow this schedule completely, and you are absolutely not allowed to go to additional training without permission. Do you understand?"

"Okay, Mr. James. I completely follow your arrangement, please make a training schedule that suits me!"

"OK, you can do stretching exercises for me now to avoid muscle stiffness in the future." After James finished speaking, he went back to the office to formulate a new strength training plan! "

Ten minutes later, James took out a form to Zhang Zifeng and said, "From today onwards, you will train according to this form!"

Zhang Zifeng hastily took it and looked at it carefully.

The plan is a four-day cycle, with the first and third days devoted to squats, the second day to practice bench presses, presses, and pull-up chest push-downs, and the fourth day to practice deadlifts, straight-leg deadlifts, and deadlifts. Leg curls.

It is also indicated in the schedule that it is best to eat a banana half an hour before training. After each training, you should stretch. At the same time, after strength training, you should do anaerobic exercise for more than 10 minutes, such as running, Ride an exercise bike, etc.

If you want to gain weight as soon as possible without increasing the fat content, eat boiled beef, chicken and boiled eggs without egg yolks for three meals.

Never touch junk food, such as cola, hamburgers and the like.

James said with a serious face, "Jack, your physical resistance is very bad. I think you are aware of this in the one-on-one match yesterday. From today onwards, you need to strengthen your strength training. Do you understand? You are my recommendation, thousand Don't let me down, don't let everyone down, understand?"

Duke University is the most famous basketball university in the United States. In addition to many high school students vying to come to this school, the pressure on the basketball team staff is also great.

James doesn't want the person he recommends to be considered a parallel importer.This will shake his position in Old K's heart.

Zhang Zifeng nodded seriously. The one-on-one fight with Cook made him clearly aware of his shortcomings, and he was eager to improve his strength through hard work and win the main position as soon as possible.

Zhang Zifeng said firmly: "Okay, sir. Please believe in my determination to enter the NBA. I will never let you down!"

"Squat is the king of strength training, and it is a compulsory course for professional players. Well, now we start with 80 kg weight squat!" James said.

During weighted squat training, James would always stand by and shout, "Come on, okay. Do three more, you can do it! You can do it! Come on!"

After Zhang Zifeng finished three, James would shout again, "GOOD! Make another one, come on!"

After doing a set with 80kg, James put the 85kg plate on the barbell and shouted: "Jack, try this weight!"

Put the barbell behind his neck, Zhang Zifeng grasps the barbell with both hands, straightens his body, looks straight ahead with his eyes, and keeps his feet shoulder-width apart.

"Jack, come on. I'll watch from behind, don't be afraid, come and challenge your limit!" James stood behind Zhang Zifeng, put his hands under the barbell, and shouted loudly.

"Yeah!" Zhang Zifeng said, and started to squat.

Bend your knees and squat slowly until your thighs are parallel to the ground or slightly below your knees, hold for 1-2 seconds, and then slowly squat up.

"GOOD! Come on, continue! (Good! Come on, continue!)" James shouted.

You can continue to! (you can hold on!)
When Zhang Zifeng did twelve squats, his thighs softened and he fell when he stepped on it.Fortunately, James grabbed the barbell behind him and was not injured.

"No, I really can't do it anymore. Coach, let's take a break!"

"go again (again)! go again!"

Zhang Zifeng was very tired, but James didn't have the slightest sympathy, he clapped his hands and shouted: "Hurry up, go on, go on!"

Zhang Zifeng didn't mean to be lazy. When James shouted "keep going", he got up and started squatting again with the barbell.

When Zhang Zifeng squatted down, he squatted up while holding the barbell while biting and roaring.

James kept encouraging him: "Jack, believe in yourself, you can do it, you can do it. Come on, go on, go on and do one more!"

"Jack, don't let me down! Come on, come on!"

After counting and squatting fifteen times with his teeth gritted, Zhang Zifeng immediately dropped the barbell and knelt on the ground on one knee, gasping for breath, his legs seemed to be torn apart.

After less than a minute of rest, before Zhang Zifeng had enough rest, James had already shouted: "Come on, Jack, come on to the next set!! Today we will do five sets of squats!"

Five groups!

Zhang Zifeng almost collapsed when he heard that, he almost died after doing one set, so he returned five sets.

Zhang Zifeng looked down at the barbell and said, "Coach, I can't do it, I really can't do it!"

James pondered for a while, and said to Zhang Zifeng, "This time, close your eyes and don't count the number of times. Follow my orders and do it. I will tell you to stop before you can stop. Do you understand?"

Seeing that Zhang Zifeng was still hesitating, James shouted: "Strength training is to constantly challenge the limit and break the limit. I know it is difficult, but Jack, you must believe in yourself, you can do it! Don't you want to beat Rhodes?" Ni, I don’t want to be the main force anymore!”

Hearing Rodney's bastard's name, Zhang Zifeng nodded firmly: "Okay, go ahead, I will try my best!"

"Very good." James was very satisfied with Zhang Zifeng's attitude, "Come on, continue! Jack, challenge yourself to the limit!"

　Reminder: When strength training challenges your limits, there must be someone who cares by your side (coach or friend). They are behind you and always pay attention to your state. Once you can't hold on, they must be able to quickly grab the barbell. That way you don't get hurt.Or you need a machine with a protective device like the Smith squat machine.Otherwise, it is not recommended for a person to challenge their limits when doing strength training.

　　
　
(End of this chapter)