professional shooting guard

Chapter 84 Physical Training Program
Parker, who was the top pick before the draft, lost to Wiggins.

It seems that the loss in the championship has affected his selection.

The Cleveland Cavaliers selected Wiggins with the No. [-] pick and then sent him to the Timberwolves as a bargaining chip in exchange for Love.

Parker fell into second place and was selected by the Bucks.

But none of these matters to Zhang Zifeng, what he wants most now is to improve his own strength.

Zhang Zifeng has already decided on a training plan for this summer. First of all, of course, he must strengthen his physical fitness so that he can play the whole game with physical strength and become an undead shooter.

Before the end of the semester, Zhang Zifeng had asked assistant coach James to make a summer physical training plan for himself.

Looking at the long row of training schedules, Zhang Zifeng, who has been trained in hell, didn't even blink his eyes.

In the morning, the day's training begins with a warm-up.

Jog for 15 minutes first to warm up your body.Then do almost 10 minutes of stretching to pull the ligaments apart.

Completely deactivated physical activities, Zhang Zifeng officially started training.

The beginning, of course, is the exercise of the leg muscles-Smith squats.

I remember when I first came to the United States, squatting 80 kg and doing 15 reps was an impossible task.

Now 80 kg is just a warm-up prelude to training.

Carry 80 kg and 85 kg of barbells and do 20 squats each, and do two sets alternately, and the leg muscles will be fully excited.

Rest for 1 minute, at this time the big meal begins.

Four sets of squat exercises, each set of 15-20 times, the first set of 100 kg, the second set of 105 kg, the third set of 110 kg, and the fourth set of 100 kg.

Do it until the thigh muscles feel fully swollen and sore.

After the training of the thigh muscles, take a 10-minute break and drink some water and a banana to replenish lost water and energy.

Next is the pull-ups.

Disciplined forces almost all over the world also use pull-ups to measure the physical fitness of candidates, so it is clear how important pull-ups are.

Pull-ups work all the muscles of the back, forearms, biceps, and abs.

Basically all athletes train.

Hold the horizontal bar with a wide grip (palms facing forward) with both hands, slightly wider than the shoulders, with your feet off the ground, and your arms naturally drooping and straight.

Use the contraction force of the latissimus dorsi to pull the body up, pause for a while when the chin exceeds the horizontal bar, and stand still for one second to fully contract the latissimus dorsi.

Then gradually relax the latissimus dorsi, let the body slowly descend until it returns to completely drooping, and repeat.

You can bend your knees, cross your legs backwards, and lean your body slightly backwards to better exercise your muscles.

When doing pull-ups, the abdomen should be tightened and the body should be stable so that the movement can train the muscles most effectively
Keep your chest up as you pull up.

This part of the exercise is divided into 3 groups, each group to do 25-30.

The training of the lower limbs and upper limbs is completed, which is the training of the abdomen.

The waist, as the connecting point of the upper and lower body, is also of primary importance in basketball. No matter the breakthrough of the guard, the layup of the forward, the inside confrontation of the center, the jump shot that everyone will use, there is no need to use the waist. The waist is the It acts as an upload and release function like a transfer station.

Basically all great players are people with strong abs.

Among the exercises to improve waist strength, deadlifts are undoubtedly the most effective.

Deadlift is a kind of weight training, mainly divided into bent leg deadlift and straight leg deadlift.

The bent-leg deadlift is mainly used to exercise the lower back, that is, the erector spinae, and the straight-leg deadlift mainly exercises the biceps femoris, but also involves the gluteal muscles and the erector spinae.

The deadlift in the traditional sense refers to the bent-leg deadlift, which is one of the events in the World Powerlifting Championships.

What James formulated for Zhang Zifeng was mainly to practice bent-leg deadlifts.

Bend your legs and deadlift, stand with your feet in a figure-eight shape, put the barbell in front of your body, bend your knees, hold the barbell with both hands, the grip distance is about shoulder width or shoulder width, raise your head slightly, keep your chest up, your back tight, your hips up, Lean your upper body forward about 45 degrees.

Leg muscles stretch the knees and lift the bell, pause for a while.

When pulling to the highest point, extend your shoulders as far as possible, raise your head and chest, and stay for 3 seconds.

Then bend your knees and slowly lower back down.To increase the effectiveness of the exercise, lower the bar with your knees bent so that it does not touch the ground.

Restore, repeat.

When doing deadlifts with bent legs, pay attention to the smooth movement. When lifting the barbell, you should not bow your chest, raise your head, and keep your back tight. Keep your upper body tense at all times, otherwise your lumbar spine will be easily damaged.

When lifting the barbell to the limit, do not lean back, and keep your mind on the back.

The movement should be slow when it is lowered, and it should be quick and explosive when it is lifted.

Four sets of deadlift exercises, each set of 15-20 times, the first set of 65 kg, the second set of 75 kg, the third set of 80 kg, and the fourth set of 75 kg.

In this training plan, James eliminated leg presses, bench presses and other training items during the summer physical training, and strengthened Smith squats, deadlifts and pull-ups.

Smith squats have protection devices, pull-ups, and deadlifts fail to challenge the limit. As long as you let go, there will be no harm.

Even if Zhang Zifeng is alone, he can boldly and confidently challenge his limits time and time again.

James also considered that Zhang Zifeng would challenge his limits without hesitation, and it would be too dangerous when no one was around.

That's why this plan was carefully formulated, in order to allow Zhang Zifeng to train with all his heart without much harm.

After the training, Zhang Zifeng will have running training. This time he is no longer satisfied with the three to ten minutes of jogging after training.

Jog for 10 minutes, then run 1000 meters fast, then jog 2000 meters, then run 1000 meters fast, then jog 2000 meters...

This cycle of running trains explosive power and endurance.

After the lessons of this season's failure, no matter how hard the training is, Zhang Zifeng can grit his teeth and persevere.

This schedule is for training from Monday to Saturday.

Sunday is generally relaxing, and Zhang Zifeng will go swimming to balance the coordination and flexibility of the whole body.

In order to improve their body weight, and reduce fat content.

Even during the holidays, Zhang Zifeng has been controlling his diet.

Breakfast: Eat 4 to 6 egg whites first to supplement protein, then 2 beef sandwiches or chicken and vegetable salad, plus a large glass of fruit juice or skim milk.

Lunch: The staple food is potato stuffed beef rice, and there will be some small desserts after the meal.

Snack in the afternoon: three or four beef sandwiches, lots of fresh vegetables and fruit.

　Reminder: Strength training to challenge the limit is easy to cause injury, and long-term training will have a lifelong impact on muscles and bones.Everyone trains according to their abilities.Athletes have no choice. If they don’t train like this, they won’t be able to achieve results.

　　
　
(End of this chapter)