The NCAA is just a month away.

Originally, the NCAA stipulated that the pre-game team training time was only one month, and there was no time to waste.

At 18:30 in the afternoon, with the arrival of head coach Lao K, the Duke Blue Devils came to start their daily training.

I practiced for almost three and a half hours in the morning, and now I train with the team.

With every step he takes, Zhang Zifeng feels that every muscle he has wants to tear and hurt.

The team's training was over, and Zhang Zifeng felt that he couldn't walk at all, leaning on the basket and panting.

After resting for a while, I felt like I had regained some strength. Zhang Zifeng slowly moved to the training room.

After training the basic tactical coordination, the team conducts strength training.

The strength training in the morning had made Zhang Zifeng's body extremely tired, and his legs were very weak and he couldn't exert his strength.

James grabbed the barbell and put it on Zhang Zifeng's back shoulder, and as soon as the barbell was put down, Zhang Zifeng almost fell.

"Are you kidding me? You can't afford to weigh it. Jack, what are you doing? Before the side of the body, you were not weak! Don't tell me Jack, you went fooling around last night. My God! Jack, you need to know ......" James looked at Zhang Zifeng with a look of hatred.

Seeing that James misunderstood himself, Zhang Zifeng hurriedly explained, "No, no, no, coach, you misunderstood, I didn't fool around yesterday, but I came for strength training this morning, and my body was a little weak." I believe it will be good in a while! ”

Hearing that Zhang Zifeng didn't fool around, James's face was better, and he heard that he had done strength training in the morning.

James said with a serious face, "Jack, tell me all the projects you trained in the morning!" ”

Zhang Zifeng heard that he told James everything he had trained in the morning.

I thought James would praise it, but I didn't expect it to shout.

"Oh, buy it! No, Jack, you can't do this, it's just messy, completely unscientific and unreasonable! If you want to improve your strength training, you should come to me. I'm a professional strength trainer and I know how to help people improve their strength and physical toughness as quickly as possible! Jack, you have to trust me! ”

Hearing James's criticism, Zhang Zifeng hurriedly lowered his head and admitted his mistake, "I'm sorry, Mr. James!" You know I've never been professionally trained before, I don't know how to be rational and scientific, I think that if you train hard, you will improve your strength! ”

James looked at Zhang Zifeng seriously and said, "Jack, you hear clearly!" Strength training is very scientific and rigorous. Yes, as long as you train hard, you will improve your strength. But it's dangerous, and if you're not careful, you can cause a major injury that can cause irreparable damage to your career. Only a scientific and reasonable training plan can improve your strength in the fastest time and without causing serious damage to your body. Jack, I will make a strength training schedule for you, and you must follow this schedule exactly, and you are absolutely not allowed to practice it without permission. Do you understand? ”

"Yes, Mr. James. I'm completely at your disposal, please make a training schedule that works for me! ”

"OK, you can stretch me now to avoid muscle stiffness in the future." After James finished speaking, go back to the office to make a new strength training plan! ”

Ten minutes later, James took out a form and gave it to Zhang Zifeng and said, "From today on, you will train according to this form!" ”

Zhang Zifeng hurriedly took it and looked at it carefully.

The schedule is a four-day cycle, with days 1 and 3 focusing on squats, bench presses, presses, and puller chest presses on day 2, and deadlifts, straight-leg deadlifts, and leg curls on day 4.

The schedule also states that it is best to eat a banana half an hour before training, stretch after each workout, and after strength training, do more than 30 minutes of anaerobic exercise, such as running, riding an exercise bike, etc.

If you want to gain weight as quickly as possible without increasing your fat content, eat boiled beef, chicken, and hard-boiled eggs without yolks.

Never touch junk food such as coke, hamburgers, etc.

James said with a serious face, "Jack, your physical confrontation is very bad, and I think you know that in yesterday's one-on-one fight. Starting today, you want to strengthen your strength training. Got it? You're my recommendation, don't let me down, don't let everyone down, you know?"

Duke University was the most well-known basketball college in the United States, and in addition to the fact that there were many high school students vying to come to this school, the staff of the basketball team was also under a lot of pressure.

James didn't want the person he recommended to be considered a parallel import. This will shake his position in Lao K's heart.

Zhang Zifeng nodded seriously, and the heads-up with Cook made him clearly aware of his shortcomings, and he was also eager to improve his strength through hard work and win the main position as soon as possible.

Zhang Zifeng said firmly: "Okay, sir." Believe in my determination to enter the NBA, I will not let you down! ”

"Squats are the king of strength training and a must for professional players. Alright, now let's start with the 80kg weighted squat! James said.

During weighted squat training, James always stood aside and shouted, "Come on, okay." Do three more, and you'll be fine! You can do it! Come on! ”

After Zhang Zifeng finished doing three, James would shout again, "GOOD!" Make one more, come on! ”

After making a set of 80 kg weights, James put the 85 kg barbell plates into the barbell bar and shouted, "Jack, come try this weight!" ”

Place the barbell on the back of his neck, Zhang Zifeng grasps the barbell with both hands, his body is straight, his eyes are level with the front, and his feet are shoulder-width apart.

"Jack, come on. I'll be watching from behind, don't be afraid, come and challenge your limits! James stood behind Zhang Zifeng, put his hands under the barbell, and shouted loudly.

"Hmm!" Zhang Zifeng said and began to squat.

Bend your knees and slowly squat down until your thighs are parallel to the ground or slightly below your knees, hold for 1-2 seconds, and then slowly squat up.

“GOOD! Come on, continue! Come on, go on! James shouted.

You can continue to！ (You can hold on!) ）

When Zhang Zifeng did twelve squats, his thighs were weak, and he fell when he stepped on the point. Fortunately, James grabbed the barbell behind him and was not smashed.

"No, I really can't do it anymore. Coach take a break! ”

"Go Again! go again！ ”

Zhang Zifeng was very tired, but James didn't have the slightest sympathy, he clapped his hands and shouted: "Hurry up, continue, continue!" ”

Zhang Zifeng didn't mean to be lazy, and when James shouted "keep going", he got up and started squats with the barbell again.

When Zhang Zifeng squatted, he bit and roared and squatted up with a barbell.

James kept cheering him up: "Jack, believe in yourself, you can do it, you can do it." Come on, keep going, keep doing one more! ”

"Jack, don't let me down! Come on, come on! ”

After counting and reading, gritting his teeth and squatting fifteen times, Zhang Zifeng immediately threw down the barbell, knelt on one knee on the ground, gasping for breath, and his legs seemed to be torn.

After resting for less than a minute, before Zhang Zifeng had rested enough, James had already shouted: "Come, Jack, come and continue to the next group!" Do five sets of squats today! ”

Five groups!

Zhang Zifeng almost collapsed when he heard it, one group almost died, and there were five groups.

Zhang Zifeng looked down at the barbell and said, "Coach, I can't do it, I really can't do it!" ”

James pondered for a while and said to Zhang Zifeng, "This time, you close your eyes and don't count the times. Do it at my command, and I'll stop you to stop. Got it? ”

Seeing that Zhang Zifeng was still hesitating, James shouted: "Strength training is the need to constantly challenge the limit and keep breaking the limit." I know it's difficult, but Jack, be sure to believe in yourself, you can do it! You don't want to beat Rodney, you don't want to be the main force! ”

Hearing the name of Rodney, the bastard, Zhang Zifeng nodded firmly: "Okay, go on, I'll do my best!" ”

"Good." James was very satisfied with Zhang Zifeng's attitude, "Come, continue!" Jack, push yourself to your limits! ”