Football: After listening to the advice, I became the strongest free man.

Chapter 329 Coach! I'll report in!

Zidane's words also made all the players bow their heads.

Reflect on every minute and every second before the start of the game, and I did not prepare for this game wholeheartedly.

Who knows how much effort the opposing players and coaches put into this Real Madrid battle?

This saying has never been true.

The winning streak of these Real Madrid players has gradually made them lose the tension in their hearts.

Even if Zidane sets up a formation that no one has seen before, and tactics that even the players have never heard of, they can often win.

It is because of this that they are lost in victory after victory.

As everyone knows, without Bai Ran, how could they have continued such a terrifying winning streak?

This is great, two consecutive draws gave everyone at Real Madrid a blow.

Don't want to score points?

Who doesn't want to get points when playing in the top league?

But Real Madrid's previous performance, whether in training or on the field, was not worthy of a three-point victory.

The next game is still three days later.

At the beginning of the season, Real Madrid's schedule is already intensive enough.

This also puts a lot of pressure on Real Madrid's players.

With such an intensive schedule, they still have to maintain their best condition to face every game, which is undoubtedly a huge challenge for the players.

The next game is also crucial for Real Madrid.

It was the second round of the Champions League group stage. Real Madrid was about to face Borussia Dortmund in a life-and-death battle in the group stage.

The top two seeds in Group F of the Champions League will compete in this round.

You know, after Real Madrid beat Sporting Lisbon 4-0, Dortmund beat Legia Warsaw 6-0.

These two teams are absolutely evenly matched in terms of strength and cannot give in to each other.

So no matter how they perform in the league, they must now sort out their mood, pack up everything, and prepare for this crucial game.

After Bai Ran returned to the base, he received a call from Kruger not long after.

It turned out that Zidane's advice and task list had arrived.

Bai Ran opened the door to greet Kruger, but Kruger only had a brief chat with Bai Ran, including his prospects for the Champions League this season and his plans for various honors.

After all, with Bai Ran's professional attitude, there is no problem at all.

This list was actually drawn up jointly by Zidane and Kruger.

It not only contains toughness and strength training, but also some other suggestions.

It can be said that Zidane and Kruger, two coaches, have the highest expectations for young players throughout their lives, all condensed in this thick book.

Bai Ran looked at such a thick book in his hand and couldn't help but swallowed.

Zidane, Kruger...

You two are so cruel!

I asked you to give suggestions, and you two really hit it off!

No ambiguity at all!

so much! ?

But there was no impatient expression in Bai Ran's heart. After all, these tasks can be done at any time. If there are suggestions, it means there are rewards. Who would think there are too many rewards?

After returning to his room, Bai Ran opened the book.

The first sentence that catches my eye - Success is reserved for those who are prepared.

Bai Ran was stunned for a moment, and a slight smile appeared on his face.

Zidane has not forgotten to teach himself, really...

As soon as he opened the first page, Bai Ran was stunned!

He never expected that this booklet... was like this!

Where is this training plan?

This is obviously a treasure trove!

Oh my God!

Bai Ran stared at the dense text on the booklet with wide eyes, and at the same time his ears were ringing noisily!

"First Training: Basic Endurance"

"Run at pace!"

"The fewer changes in speed during long-distance running, the less physical exertion. If you want to achieve the target result in the marathon, you must first set a target time to calculate how fast you need to run per kilometer on average. This is the goal of the race. Pace. The ideal situation is that the speed from the start to the end is the same, and the physical exertion is the least. This is what we call the fastest average pace."

"Use 1-3 kilometers as a unit, start with 10, and jog in the middle for a rest. The ratio of fast running and jogging is set to 1:1. Run for 400 minutes for each 2 meters, and jog for 2 minutes for a rest in the middle. No matter the distance.”

【Ding! 】

【Task Tips! 】

[Complete the training task - pace run! 】

[Stage reward: Total free attribute points +20! 】

"Run the steps!"

"By running on stairs, you can develop specific endurance levels and improve your body's strength and endurance."

“在高30-50厘米的看台上，连续跑40-50步，重复跑4-6组。每次间歇时间以心率恢复至120次/分时即开始下一组练习。也可反复做克服自身体重坚持较长时间或较多次数的抗阻力练习。”

【Ding! 】

【Task Tips! 】

[Complete the training task - run the steps! 】

[Stage reward: Total free attribute points +20! 】

"One minute of burpees."

"Start from an upright position, squat down with both hands on the ground, straighten your legs into a push-up, then close your legs into a squat, and then return to an upright position. Do this for 1 minute each time, 4 to 6 groups, with a 5-minute interval, and the intensity is 50~ 55%.”

【Ding! 】

【Task Tips! 】

[Complete the training task - one minute burpees! 】

[Stage reward: Total free attribute points +20! 】

“Hill Run Repeat!”

“15度的斜坡道或15~20度的山坡上进行上坡跑，重复5次或更多些，跑距250米或更多些，间歇3~5分钟。强度为60~70%。”

【Ding! 】

【Task Tips! 】

[Complete the training task - repeat the hill climb run! 】

[Stage reward: Total free attribute points +20! 】

"Continuous half squat running."

"Get into a half-squat position (the upper and lower legs are at an angle of about 100 degrees), run forward 50 to 70 meters, repeat 5 to 7 times, take 3 to 5 minutes of rest in each group, the intensity is 60 to 65%, the speed is not specified, and walk Try to relax as much as possible when you come back, and do a handstand against the wall for 15 seconds before the next exercise."

【Ding! 】

【Task Tips! 】

[Complete the training task—continuous half-squat running! 】

[Stage reward: Total free attribute points +20! 】

"Continuously change legs and jump to the platform!"

"The height of the platform is 30~45 cm. Place one foot on the platform and support the other foot on the ground. Jump on the platform alternately with both feet 30~50 times each. Repeat 3~5 groups with a 3-minute interval between groups. The intensity is 55~65%. .”

【Ding! 】

【Task Tips! 】