First, the core strength training of the fitness ball, followed by the balance training of lifting the water glass; Then there is the dumbbell lifting balance training – the same training as the cup lift, but this time, the cup tray is replaced with 30 kg dumbbells.

Then there is the suspension leg lift training, then the two-handed kettlebell lunge training, and finally the back and forth rolling fitness stone training - a 100-kilogram oval fitness stone, the volume is no more than the size of a basketball, but the density and weight are absolutely standard, you need to maintain a body posture of bending over and touching the ground, standing with your left and right feet parallel to your shoulders, and rolling back and forth between the two toes twenty times.

Each training item is enough to mobilize all the muscles of the whole body, from core strength to body balance to muscle explosion, with a relatively soft and balanced training method, the internal energy contained in the body is mobilized, and finally the training purpose is achieved.

It doesn't seem to be too complicated, but it's extremely difficult to actually do.

The training program itself is already jaw-dropping, but more importantly, these are Lu Ke's warm-up trainings - not basic training, not technical training, not strength training, just a warm-up to start the whole day's training content. No wonder everyone says that Lu Ke is a "training maniac", just from the warm-up training, you can see his perseverance and energy.

When it was all over, everyone was sweating profusely and embarrassed. No one is exempt.

At this time, Rhett's whole person looked as if he had been fished out of the water, his face was red, his ears were red, his breath was like a cow, and his dark skin had begun to shine, but he still pretended to be calm and raised his chin, maintained his pride, and looked at Lu Ke with round eyes, "How is it?" Anything else? I think we're just warming up. ”

This is clearly bragging. Anyone with a discerning eye can see it.

Aldon, who was standing next to him, was also sweating profusely, because of the continuous force in a short period of time, the arm muscles and thigh muscles were trembling slightly, and the feeling of burning energy spread to every corner of his body, he almost felt that he was about to stand unsteadily, and his legs and knees were trembling.

At first, Aldon thought that he hadn't trained at such a high intensity for too long, and his body couldn't adapt to the intensity, so the consumption was particularly obvious; But then he saw Logan, Marcus, and Red's reactions, and he was a little relieved - although his consumption still seemed to be very large, the others were not much better.

Now seeing that Red was still pretending to be calm and speaking harshly, but his slightly trembling knees leaked his huge consumption, Aldon couldn't help but want to laugh, and then he saw Logan and Marcus rolling their eyes out of the corner of his eye, neither of them spoke, but the expression was already obvious: stupid human, you will soon know how wrong you are. This made Aldon completely empathize.

The eyes of the three of them were inadvertently intertwined, and Qi Qi snickered, but in order not to spoil the atmosphere, he had to hide his laughter, hold back his smile, and pretend to be fine. Then that tacit understanding burst out between the staggered glances, and the corners of the mouth still rose high.

The familiar tacit understanding hidden in the depths of his mind became clear again, and Aldon himself didn't realize it, and his emotions couldn't help but relax. It's been a long time.

Aldon noticed that Red's sweatpants were wet and mushy, obviously black sweatpants, but he could still see different shades of black, he immediately reacted, this is just during the training of lifting the water glass, Red knocked over the water cup three times in a row, and the clothes and pants were wet - it's just that the clothes can't be distinguished now because of sweat, but the pants are spilled in the special position of the crotch, which is particularly obvious, but the location of the water stain is really special, it looks like a ......

Aldon winked at Logan, hinting at Red's sweatpants.

Logan and Marcus also found out immediately, and the smile between their eyebrows began to jump and roll, but Logan quickly raised his right index finger, put it on his mouth, made a silent movement, and shook his head at Aldon again and again, and the mischievous look couldn't be hidden at all.

Aldon also nodded in agreement, and closed his mouth firmly, but the smile in his eyes also rolled, and the three of them exchanged glances again, because the smile was too hard, and the abdominal muscles began to ache.

The three people watching were frowning, and Lu Ke had already adjusted his breathing, waved his hand at Tolbert, signaled that he was ready, and then walked in the direction of the treadmill.

Red was still pretending to be calm just now, but now when he saw Lu Ke's movements, he was immediately dumbfounded, and subconsciously looked at Tolbert.

Tolbert seemed to sense Red's gaze and turned his head to reply, "There's one last item now, and when that's done, you can join up with the team and get ready for today's group work." ”

Red choked on his throat in one breath - there really was a training program! It's not that he can't hold on, after all, it's just a warm-up training, but the short training has put forward super high demands, and he is now more willing to rest than training, at least to catch his breath. Unexpectedly, the training is still not over!

Despite Lu Ke's reputation, the actual situation is far beyond Red's expectations, and the only thought in his mind now is: Is this sure it's just a warm-up?

However, at this time, it is already difficult to ride a tiger, since he has persisted until now, it is natural to lose people and not lose the battle, and he also wants to see how far Lu Ke's training can go!

So, Red also puffed up his chest high, raised his hand heavily and patted it, originally wanted to praise Haikou, "What else is training, just let the horse come", but he didn't expect that he slapped too hard, and was almost choked by his own saliva, and finally resisted the urge to cough, but he didn't say anything, so he missed the opportunity, and finally could only swagger towards the direction of the treadmill.

Aldon and the others, who were standing next to him, were all closely watching Red's every move, and at this time they exchanged glances again, and the smile on the corner of their mouth couldn't stop at all.

"You guys, what are you waiting for?" Tolbert didn't let go of the three of them, urging loudly, and the three of Aldon, Logan, and Marcus quickly collected their smiles and walked briskly onto the treadmill, ready to put into the last training session.

"Let's start with a set of thirty seconds." Tolbert stood at the back of the treadmill with a stopwatch, "The team hasn't put in this training yet, but our training team is considering joining, it's Bambi's idea, we think it's very effective, you can try it." ”

Immediately afterward, Tolbert explained.

This is the training plan that Lu Ke came up with based on the 10,000-meter variable speed run: stand on the treadmill, but do not turn on the power of the treadmill, but let the tracks of the treadmill be in a stationary state, and then support the handle of the treadmill with both hands, only use the power of the legs to push the tracks in a stationary state, and then run wildly.

Because the treadmill track is in a stationary state, it has its own weight and resistance, which makes the force of the feet need to be more concentrated and more ferocious to be able to drive.

But that's not all. It is already very difficult to drive the stationary track with his legs, and Lu Ke also needs to join the variable speed run - the coach controls the rhythm to ensure the suddenness of acceleration and deceleration, so that the players are always in a state of sudden speed change in the rhythm during the training process.

In a short period of time, the ability to burst and speed up in an instantaneous manner is mainly trained by using the rhythm change of fast and slow, and then the breathing, strength adjustment, and rhythm adjustment are compulsorily adjusted, which is a severe test of overall endurance, strength, speed and balance.

In Lu Ke's words, this is an upgraded version of the 10,000-meter variable speed run.

After Tolbert briefly explained the training rules, several people next to him were already stunned, and the first reaction of Red, Aldon and Marcus was to cast their eyes at Logan, "You know what? ”

But Logan also shook his head innocently, "I don't know." "My eyes were full of confusion - what the hell is going on? When did it happen, and why didn't he know?

Is this more than an upgraded version of a variable speed run? It's a hellish shifter! Even Red, who has always been confident, is already a little flustered.

"Are you ready?" But Tolbert didn't leave more time to react, and just said, "Listen to my whistle." ”

"Beep!"

The whistle blew, and then they collectively began to kick the ground hard - even if the difficulty was anticipated, the reality was still more difficult than expected.

Especially for Logan's four first-time players, because they are not familiar with the training process, they have no skills to speak of, they can only blindly exert force, and the ineffective passage of strength and speed makes the physical consumption faster and more intense, and even the breathing begins to become hot.

Pedal Pedal Ped

Pedal Pedal Ped

At full speed, no sooner had they mastered a little power skill than Tolbert whistled again, forcing them to unload their strength and slow down, but the pace had just slowed down, and they didn't even have time to catch their breath, and then the whistle remembered again, and then they had to accelerate with all their strength again.

"Beep!"

Peal pedal, pedal, pedal.

"Beep!"

Slowing.

"Beep!"

Accelerate again with full force.

The short and bright whistle insisted on being like a magic sound, instilling pain and torture into the brain little by little, and every cell in the body was roaring, and now I finally understood what the torture of "wanting to die but not being able to die" was, but Tolbert's voice was still ringing in my ears, "Speed up!" Hasten! Now it's the full acceleration stage, and the feet are on the feet! It's not a classic car, what kind of speed is that! ”

Even Lu Ke, Lu Ke, who has become commonplace in 10,000-meter variable speed running, has to clench his teeth at this moment, his calf muscles have begun to tremble slightly, and he has continuously completed the instantaneous burst of sprints in a time interval of five seconds to ten seconds, and the adjustment of breathing and muscle control have posed severe challenges.

Hell level, well deserved!