Philadelphia, West 5th Side, 6 a.m., the sun hasn't risen yet.

Planet Fitness, this is a 24-hour gym, there are a large number of 24-hour gyms in the United States, sports culture is a very important part of American culture, many people will take fitness as their hobby, which is why many Americans look stronger than Asians. They weren't born strong, and studies showed that Asians were born with testosterone stronger than whites and blacks, and Asians once dominated weightlifting.

Kobe Bryant chose this gym because he can come over to exercise at any time and freely make his own training plan, and secondly, the yellow-purple paint atmosphere also makes Kobe Bryant like it very much. He has been training here for a few days, training is his life, if there is a live broadcast platform to record Kobe Bryant's day, then every time you click on it, there is a chance that he is training.

Kobe Bryant knows that he doesn't have to worry about the lack of basketball skills now. At the age of 17, his thin body is the most fatal shortcoming. He just entered the league in the last life, and he was not resilient but lacking strength, and he played a long bench when he was not suitable for the NBA confrontation. This is the point where Kobe Bryant needs to improve quickly now, and his young and thin body will definitely be at a disadvantage under the current fierce confrontation in the NBA.

Kobe Bryant guessed that the current physical confrontation ability is eighty percent close to Golden State legend dunk Stephen Curry, and such confrontation ability will be staggered by those muscle clubs in this era, and a lot of basketball skills cannot be used. He's been thinking about how to adjust his style of play this season, and he doesn't want to be a substitute for a whole year, even if he plays one game off the bench, it will make Mamba feel like a fish in the throat.

Kobe Bryant's signature back-to-back footsteps require extremely strong force suppression, agile and rapid movement transformation, and now he can't withstand the defender at all, and no matter how subtle back-to-back skills are useless.

Singles with the ball and rushing to the frame to complete the basket attack also requires extremely high confrontation ability. Maybe in the absence of confrontation, Kobe Bryant can complete the jaw-dropping performance, but the current savage age players will drag Kobe Bryant from the sky to hell.

So at present, Kobe Bryant thinks of the skills that can be used in the NBA, and there are only two options left: running shooting without the ball and blocking offense with the ball. Neither of these styles of play can be played without getting rid of the defense and handling the ball through a strong physical confrontation.

Running off the ball requires a reading of the overall defense, quick running to break free, and a wide passing vision from the team's ball carrier. When these points are achieved, the off-ball running tactics will be extremely lethal. Especially in the later generations, the popularity of three-point shooting, easy and efficient scoring methods have made the off-ball running tactic a must-have tactic for every NBA team.

In this life, the representative of off-ball running is future Hall of Fame player Reggie Miller. Reggie Miller, a former American professional men's basketball player, Miller was born in a military family, and since he was a child, due to the deformity of his legs, he needed to wear braces, so he could not exercise like a normal child, and his legs were not developed until he was a little older. The NBA's famous "Mr. Key". Known for his accurate three-point shooting and ability to score late in the game, his key scoring performance in the final stages of the game was dubbed the "Miller moment" by fans. He spent all his playing career with the Pacers, so he is also known as "Mr. Pacers". In the 1990-2002 playoffs, he averaged more than 20 points per game, and averaged 31.5 and 31.3 per game in the 1993 and 2001 playoffs, respectively.

At present, the mainstream no-ball running position in the NBA is mainly to cut into the basket and use the cover to get out. Receiving the ball in the middle distance, whether it is a mid-range shot, with his back to his back, and bursting into the basket again is a very common choice. Jordan's off-ball role in the triangle offense is typical.

Kobe Bryant also used a lot of this classical quantile running position in the last life, don't think that Kobe Bryant will not play without the ball, every triangle offensive arrow, without the ball skills are the peak, they need to suppress their desire to hold the ball, a large number of off-ball offense to pull out of the team's offensive space, and then at the most critical moment, with abundant physical strength to take over the entire team's offense.

However, with the current confrontation ability, this style of play in mid-range hand-to-hand combat is clearly inappropriate. Bryant wasn't going to run away, and he decided to quickly use the fitness enhancement methods of his previous life to improve his physical confrontation. But it takes a time to accumulate, at an age when the physical condition has not adjusted to its peak. Bryant has decided to use the ball as his main offensive tool.

Blocking and dismantling with the ball is the signature survival method of point guards, allowing a large number of ball possession to be concentrated in the hands of one person, and the tactics of stars dominating the ball are also typical of later NBAs. This style of play is extremely demanding for the ball holder, and the ball control, organization, and scoring all need to reach a very high level in order to play this tactic perfectly. Among the representatives of later generations is the bearded Harden, who has set off a bloody storm in the regular season for several seasons in a row.

But the current NBA mainstream rarely has a shooting guard to dictate the pick-and-roll, and coaches believe that this is the job of a point guard. Coaches are relatively rigid in using position to distinguish each player's on-field responsibilities. If Kobe Bryant wants to get the initiation of the pick-and-roll strategy, he has to show his ability.

So what is the training plan for the Black Mamba? Bryant's recipe is both simple and complex, and that is the "6-6-6" training method, which is so intense that only "hell" can describe it. What is the "6-6-6" training method? If you explain it by category, it can be broken down into "6 hours a day, 6 phases each time, 6 exercises per week".

Training 6 hours a day, 6 days a week, with running taking up 2 hours, 2 hours with the ball, 1 hour of spirometry, plus 1 hour of strength training.

There are generally two types of venue selection for this subject: track training and court training. Throughout the run, he sometimes chooses short sprints to improve his running reaction speed, but this training method is also essential for the accumulation of physical strength due to the benefits of long-distance running. On the basketball court, the running practice is mostly switchback running, which will actually help to simulate the actual movement situation on the court and make early training preparations. Bryant gave the sport a very figurative name - "gut destroyer".

Kobe Bryant will force himself to shoot no less than 700-1000 times a day, but such high-intensity shooting training is not just based on quantity, Kobe will constantly change his shooting style according to different shooting positions, different shooting postures, and different shooting angles, until he is satisfied with himself.

Spirometry training In this subject, Kobe Bryant will mostly choose high-intensity training content such as skipping rope and boxing to assist the practice, it is worth mentioning that although the training subject is only one hour in the plan, the actual situation far exceeds this limit.

During the 6 days of strength training, 4 days of which are mainly strength training for the upper body, and the remaining 2 days are mostly matched with leg muscle training. However, in the 6 days, sit-ups are the daily retention subjects, and the rest are mainly training with dumbbells and training equipment.

The 6-6-6 plan is a super load training tailored for Kobe Bryant by his trainers Gary Witti and Joe Capone after years of summarization, and Kobe Bryant has relied on a kind of intense training to play five championships in his career.

Now Kobe Bryant doesn't have the money to hire Gary and Joe to be his personal trainers, and he doesn't have the ability to have a venue and sparring partner to complete all the training. But he decided that the first thing he would do when he got paid was to hire the two of them as his trainers. Training and physiotherapy are things that Kobe Bryant attaches great importance to, and later generations of Emperor James spent 200W every year to maintain his body, and Kobe Bryant was not far behind. The body is the most important asset of a player, and training is the only way to monetize your talent.

Kobe Bryant knew that many athletes in later generations would use steroids, growth hormone, exogenous testosterone and other drugs to make their bodies strong quickly in order to gain muscle quickly. They tend to use drugs while pretending to be injured and suspended, and at the same time to avoid league inspections. But Kobe Bryant was dismissive of these things, and the arrogant Kobe Bryant always looked down on those medicine jar tech people.

Coming to Planet Fitness when the sun has not yet risen is of course for strength training, Kobe's strength training program adopts the three-point plan of later generations, that is, the three major muscle groups of the chest, back and legs are trained in a cycle, and each training will bring a shoulder, biceps, triceps, forearm, calf and other small muscle groups for training, six exercises a week, and the three major muscle groups are cycled twice.

The advantage of this training method is that the recovery of large muscle groups is often theoretically 48~72 hours, and after recovery, it reaches the peak stage of excess recovery, and you can accept the next training. Each muscle group is trained three to four days apart to capture the opportunity for muscle overrecovery. More effective stimulation, faster growth.

Kobe Bryant's talent makes his recovery ability unusual, not everyone can train with such a heavy load, but every time Kobe Bryant goes through a day of hell training, he feels full of energy when he sleeps.

Kobe Bryant's current muscle density and muscle dimension need to be improved, the first cycle he will use a small weight multi-set training method to stimulate the improvement of muscle dimension, the second cycle he will use a large weight and a small number of times of training. This kind of training plan is also the most suitable training method for him based on the scientific research of later generations and more than 20 years of training experience.

Kobe Bryant will not worry about the rapid growth of muscle strength affecting his shooting feel, first of all, later science has proved that the change of strength will not make your shooting feel lost, which is why later generations of players will choose a lot of strength training to gain muscle. Secondly, he already has a lot of experience playing at peak power, and he will adapt very quickly again.

A lot of aerobic training every day can also weaken the effect of muscle gain, and overloading the training intensity will deplete a lot of muscle energy reserves. Rome was not built in a day, and even with such a training method suitable for Kobe, there will be no qualitative improvement in the short term, but Kobe knows that when he improves his strength, it will be the moment when he reigns in the American professional basketball.