Parker, who had a high reputation for the top pick before the draft, lost to Wiggins.

It seems that the defeat in the tournament affected his position.

The Cleveland Cavaliers drafted Wiggins with the No. 1 pick and then sent him to the Timberwolves in exchange for LeFou.

Parker fell out of the list and was drafted by the Bucks.

However, these have nothing to do with Zhang Zifeng, what he wants most now is to improve his strength.

Zhang Zifeng has already decided on a plan for training this summer, first of all, of course, to strengthen his physical fitness, so that he can play the full field of physical strength and become an undead shooter.

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

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

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

Start by jogging for fifteen minutes to warm up. Then stretch for almost ten minutes to pull the ligaments apart.

Completely turned on the physical activity, Zhang Zifeng officially began training.

The beginning, of course, is the exercise of the leg muscles – the Smith squat.

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

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

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

Rest for 1 minute, and the meal begins.

Four sets of squats of 15-20 reps each, 100 kg for the first, 105 kg for the second, 110 kg for the third and 100 kg for the fourth.

Make sure that the thigh muscles feel fully swollen and sore.

After the thigh muscles are trained, rest for 10 minutes and drink some water and a banana to replenish the lost water and energy.

Next is the pull-ups.

Pull-ups are also used by disciplined forces around the world to measure the fitness of candidates, so it is clear how important pull-ups are.

Pull-ups train all the muscles in your back, forearms, biceps and abs.

Basically all athletes train.

Hold the horizontal bar with both hands at a wide grip distance (palm forward), slightly wider than the shoulders, feet off the ground, and arms naturally hanging down and straight.

Use the contraction force of the latissimus dorsi muscle to pull the body up, pause briefly when the chin crosses the horizontal bar, and hold still for a second to completely contract the latissimus dorsi.

Then gradually relax the latissimus dorsi and allow the body to descend slowly until it is back to full sagging, and repeat.

You can bend your knees and cross your calves back to lean your body slightly back for better muscles.

When doing pull-ups, the abdomen needs to be tightened and the body needs to be stable to train the muscles most effectively

When pulling up, keep your chest straight.

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

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

The waist is the place where the upper and lower body are connected, and the importance of the waist in basketball is also first-class. Regardless of the defender's breakthrough, the forward's layup, the center's interior confrontation, the jump shot that everyone will use, all need the use of the waist. The waist is like a transit station, which plays the role of an upload and release.

Basically, all the great players are people with strong abs.

Among the exercises to improve waist strength, the deadlift is undoubtedly the most effective movement.

The deadlift is a type of weight-bearing training that is mainly divided into a curl-legged deadlift and a straight-legged deadlift.

The leg curl 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 it also involves the gluteal muscles and the erector spinae.

The deadlift, in the traditional sense, refers to the deadlift with the legs bent, and is one of the events of the World Powerlifting Championships.

James's formulation for Zhang Zifeng is mainly to practice leg curl deadlift.

Bend the legs and deadlift the feet to stand in a figure-eight shape, put the barbell in front of the body, bend the knees and bend over, hold the barbell with both hands, the grip distance is about the width of the shoulders or broad shoulders, the head is slightly raised, the chest and back are tight, the hips are raised, and the upper body is leaned forward about 45 degrees.

The leg muscles stretch their knees hard to lift the bell, and stop for a while.

When pulling to the highest point, stretch your shoulders as far as you can, raise your head and chest, and hold for 3 seconds.

Then bend the knees and slowly descend to reduce. To improve the effectiveness of the exercise, lower the bar with your knees bent so that it does not touch the ground.

Revert, repeat.

When doing leg bending deadlifts, pay attention to the smooth movement, do not bow the waist with the chest when lifting the barbell, raise the head and waist and back tightly, and keep the upper body in a tense state, otherwise it is easy to damage the lumbar spine.

When lifting the barbell to the limit, don't lean back and keep your mind on your back.

The action should be slow when put down, and quick when lifted, with explosive power.

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

In this training program, James cut out leg presses, bench presses and other training programs during the summer physical training, and strengthened Smith squats, deadlifts and pull-ups.

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

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

James also considered that Zhang Zifeng, a madman, would challenge his limits regardless of it, and it was too dangerous when no one was around.

That's why this plan was carefully formulated, just so that Zhang Zifeng could train hard without much harm.

After training, Zhang Zifeng still has to run training, and this time he is no longer satisfied with the 30-minute jog after training.

Zhang Zifeng is determined to be a real man who can last 60 minutes!

Jog for ten minutes, then a 1000-meter sprint, then a 2000-meter jog, then a 1000 sprint, then a 2000 canter......

This cycle of running training for explosiveness and endurance.

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

This schedule is for training from Monday to Saturday.

On Sundays, when it is generally relaxing, Zhang Zifeng will go swimming to balance the coordination and flexibility of the whole body.

In order to increase their weight, as well as reduce the fat content.

Even during the holidays, Zhang Zifeng has always controlled his diet.

Breakfast: Start with 4 to 6 egg whites for a protein boost, followed by 2 beef sandwiches or chicken and vegetable salad, plus a large glass of juice or skim milk.

Lunch: The main dish is stuffed beef rice with potatoes, followed by a small dessert.

Afternoon snack: three or four beef sandwiches, lots of fresh vegetables and fruits.