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NBA: No. 1 Forward Chapter 9
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NBA: No. 1 Forward Chapter 9

Since the first day of the confrontation, Lian Dao has continued to carry out strength training according to the training plan formulated by the coaching staff. He opened the strength training effect 4 times bonus card and then opened the full skill training effect 2 times bonus card. Lian Dao found that the cost is the same The effect received in a short time is indeed six times the usual training gain.

“Just a little short time”

Lian Dao sighed a little, because the strength training effect 4 times bonus card is only 24 hours, he usually turns off the bonus card for technical strength training, and he is not willing to waste a little time.

At the same time, while doing strength training, I didn't forget to connect other skills.

Get up at five o'clock in the morning to stand up and practice boxing. After six o'clock, you will start the special training of the day according to the plan.

Lian Dao has formulated five special trainings for himself according to his physical condition and existing conditions.

The first is dribbling, which is a basic skill and a must-have skill for a small forward. Dribbling with left and right hands, changing directions in front of the body and under the crotch are the most practical and commonly used, while changing directions behind and turning around are killer features. It can provide opportunities for your next breakthrough.

Second, speed. With the support of basic skills and the assistance of speed, it is very easy to get rid of the enemy's defense. There is no skill at all in this, only hard work. It is very simple to practice good speed, 50-meter sprint, 100-meter sprint, 200-meter sprint, leapfrog, a lot of repeated exercises every day! There is no shortcut to this.

Third, outside shooting, because I still don't have the mid-range shooting and low-post scoring ability, so I need to practice the outside scoring to the extreme. A lot of three-point training every day is essential. Open three-pointers, defensive three-pointers, and three-pointers when physically exhausted, all of which require a lot of practice to form muscle memory, so that even in the face of tough defense , the shot will not be deformed, the force will be more stable, and it will be easier to score.

Fourth, explosive power, explosive power is very helpful for breakthroughs and outside rebounds at critical moments. It is very important to practice explosive emotions well. It is necessary to have the spirit of daring to fight and grab, so that you can be excited at critical moments. In order to improve explosive power, super isometric contraction is currently considered by the academic community to be the best training method for explosive power. This is a training method to improve the explosive power of lower limb muscles proposed by Soviet biomechanics in 1968. It was introduced to the United States in 1975 and has been widely used by the American sports community.

It means: in the stage of buffering and braking, the muscle fibers are elongated, and then immediately continue to contract quickly and powerfully.

By using the harness to reduce the pressure of your body weight on the leg during the extension, this can increase the speed of the breakthrough. There are also weight-bearing resistance exercises; jumping exercises; deep jumping exercises are also the fastest way to improve explosive power. Generally, these three types of training are practiced in the swimming pool later, so as to reduce the impact force of the ground and the eccentricity during super isometric contraction. load. But now Lian Dao doesn't have so much time, so it can only be done on the ground.

Fifth, strength, strength is the foundation of all skills, and is divided into upper body strength, lower body strength and core strength. Lower body strength and core strength are the basis of explosive power. A lot of training such as squats, deadlifts, and presses every day can quickly improve core strength.

It takes about twelve hours to complete all these trainings, and there are four hours of rest in between, so it takes about sixteen hours including the meal and rest.

At that time, the coaching staff saw Lian Dao's training plan and thought he was crazy, thinking that it was "suicide training". Don't think he can hold on.

Lian Dao insisted on training according to his plan for seven consecutive days, and the coaching staff was stunned.

Finally, on the eighth day, Tim stopped Lian Dao's training and talked to Lian Dao in person. He appreciated Lian Dao's hardworking attitude very much.

Tim always believes that talent determines a person's lower limit, and hard work determines a person's upper limit. Talent is important, but more importantly, hard work. He has seen too many talented players fall to the bottom because of the depravity in life. I have also seen a lot of mediocre talents but become excellent players through hard work.

However, Lian Dao's training method is not training in his opinion, it is almost tantamount to suicide. Tim believes that this training method will cause great harm to the body.

In fact, if Lian Dao hadn't trained the physical recovery liquid, he wouldn't dare to train like this. After the first day of Lian Dao's training, his muscles were sore all over his body. Lian Dao knew that this was about to reach the limit of his body. But after taking the stamina recovery liquid, the mental and physical state returned to the best in an instant.

In this way, with the assistance of the recovery fluid, the body can adapt to this state.

That's why Lian Dao dared to train so desperately.

Lian Dao was also very moved by Tim and the coaching staff's concern, but he still explained to Tim. He said that he has a special physique, and after training, he can recover after a short sleep.

Tim thought that he was full of energy when he came to the training hall these mornings, so he couldn't help but relax a little bit of worry, but he still asked him to go to Bob's place for a detailed inspection. Otherwise, Lian Dao is not allowed to carry out the following training plan.

Lian Dao felt angry and touched by this, seeing that he couldn't resist Tim, so he went to the physical coach Bob for a comprehensive physical examination.

Oh, by the way, Bob is not only the team's physical trainer, but also the team's physical therapist.

But Bob held Lian Dao's inspection report in his hand, and Elianda couldn't believe it, because he found that Lian Dao's body not only had no facial problems, but also all physical indicators were growing rapidly. This made Bob very interested in Lian Dao's body.

His eyes lit up when he looked at Lian Dao, as if seeing something incredible. I want to know more about his internal structure.

Seeing his eyes, Lian Dao ran away in fright.

It's just that he didn't see it. Bob looked at him running away full of pity, as if his beloved had run away.

If Lian Dao saw it, he would definitely run faster.

Ever since Tim learned from Bob that Lian Dao was in good health. He didn't refuse Lian Dao's training, but asked Lian Dao to pay attention to safety and not get hurt.

Lian Dao's training state directly stimulated DeRozan and a group of players. Although they were not as crazy as they trained, they still spent a lot of time in the training hall every day.

Twenty days later, the stamina recovery fluid rewarded by the system for the last mission just ran out, and the time for the 4x bonus card for strength training has also ended. Currently, he only has ten days of 2x bonus card for all skills training.

After passing the 20-day suicide training, he found that his physical strength had reached the upper limit of 74. The most intuitive feeling is that even if Lian Dao did not have the physical strength repair liquid, his physical and mental state was still very good the next day.

Of course, the biggest improvement is the strength, which has been directly increased from 41 to 84. 43 ratings were directly improved.

From being hit back again and again by Gibson at the beginning, now he can fight with Gibson in the interior. This intuitive feeling of UU reading www.uukanshu.com also strengthened his training method.

Besides Lian Dao, the players who are still spending a lot of time in training every day are DeRozan and Gibson, and by the way, Vucevic. Vucevic did not voluntarily reduce his training, but the training plan made by the coaching staff for him. Although he has excellent scoring ability in the low post, he is too thin and basically has no confrontation ability. So the coaching staff asked him to gain weight and improve his strength. The coaching staff asked him to go to the fifth position.

If it is really successful, then he will be the most suitable candidate for the fifth position of USC. In his last life, he didn't persevere. In this life, he was encouraged by Lian Dao and captain Gibson, and Lian Dao's training methods also stimulated Vucevic. Although he kept yelling "quit", he still got up early in the morning and trained with Lian Dao and the others.

Therefore, no matter how hot the summer in California is, every day from morning to night, there are always four people who enter the arena first and close the training hall last.

They have also gradually adapted to this training method and enjoy the increasing sense of accomplishment after training.

They even want to live in the gym if there are beds in the gym.

No one will refuse to be strong, if there is, then he must not have worked hard.

Time always flies when you are enjoying something.

In a blink of an eye, the time has come to November. USC has also started school for almost two months. Their training program has also come to an end.

After more than two months of nearly three months of training, Lian Dao and Vucevic have directly grown stronger. Lian Dao's weight has changed from the original 82kg to the current 90kg. A full increase of 8kg, 16 catties. The key is to gain muscle, and the body fat rate is only 8%. His overall value is also a big change.

Chapter end

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Catalogue
Chapter 635
Chapter 634
Chapter 633
Chapter 632
Chapter 631
Chapter 630
Chapter 629
Chapter 628
Chapter 627
Chapter 626
Chapter 625
Chapter 624
Chapter 623
Chapter 622
Chapter 621
Chapter 620
Chapter 619
Chapter 618
Chapter 617
Chapter 616
Chapter 615
Chapter 614
Chapter 613
Chapter 612
Chapter 611
Chapter 610
Chapter 609
Chapter 608
Chapter 607
Chapter 606
Chapter 605
Chapter 604
Chapter 603
Chapter 602
Chapter 601
Chapter 600
Chapter 599
Chapter 598
Chapter 597
Chapter 596
Chapter 595
Chapter 594
Chapter 593
Chapter 592
Chapter 591
Chapter 590
Chapter 589
Chapter 588
Chapter 587
Chapter 586
Chapter 585
Chapter 584
Chapter 583
Chapter 582
Chapter 581
Chapter 580
Chapter 579
Chapter 578
Chapter 577
Chapter 576
Chapter 575
Chapter 574
Chapter 573
Chapter 572
Chapter 571
Chapter 570
Chapter 569
Chapter 568
Chapter 567
Chapter 566
Chapter 565
Chapter 564
Chapter 563
Chapter 562
Chapter 561
Chapter 560
Chapter 559
Chapter 558
Chapter 557
Chapter 556
Chapter 555
Chapter 554
Chapter 553
Chapter 552
Chapter 551
Chapter 550
Chapter 549
Chapter 548
Chapter 547
Chapter 546
Chapter 545
Chapter 544
Chapter 543
Chapter 542
Chapter 541
Chapter 540
Chapter 539
Chapter 538
Chapter 537
Chapter 536
Chapter 535
Chapter 534
Chapter 533
Chapter 532
Chapter 531
Chapter 530
Chapter 529
Chapter 528
Chapter 527
Chapter 526
Chapter 525
Chapter 524
Chapter 523
Chapter 522
Chapter 521
Chapter 520
Chapter 519
Chapter 518
Chapter 517
Chapter 516
Chapter 515
Chapter 514
Chapter 513
Chapter 512
Chapter 511
Chapter 510
Chapter 509
Chapter 508
Chapter 507
Chapter 506
Chapter 505
Chapter 504
Chapter 503
Chapter 502
Chapter 501
Chapter 500
Chapter 499
Chapter 498
Chapter 497
Chapter 496
Chapter 495
Chapter 494
Chapter 493
Chapter 492
Chapter 491
Chapter 490
Chapter 489
Chapter 488
Chapter 487
Chapter 486
Chapter 485
Chapter 484
Chapter 483
Chapter 482
Chapter 481
Chapter 480
Chapter 479
Chapter 478
Chapter 477
Chapter 476
Chapter 475
Chapter 474
Chapter 473
Chapter 472
Chapter 471
Chapter 470
Chapter 469
Chapter 468
Chapter 467
Chapter 466
Chapter 465
Chapter 464
Chapter 463
Chapter 462
Chapter 461
Chapter 459
Chapter 458
Chapter 457
Chapter 456
Chapter 455
Chapter 454
Chapter 453
Chapter 452
Chapter 451
Chapter 450
Chapter 449
Chapter 448
Chapter 447
Chapter 446
Chapter 445
Chapter 443
Chapter 442
Chapter 440
Chapter 439
Chapter 438
Chapter 437
Chapter 436
Chapter 435
Chapter 434
Chapter 433
Chapter 432
Chapter 431
Chapter 430
Chapter 429
Chapter 428
Chapter 427
Chapter 426
Chapter 425
Chapter 424
Chapter 423
Chapter 422
Chapter 421
Chapter 420
Chapter 418
Chapter 417
Chapter 416
Chapter 415
Chapter 414
Chapter 413
Chapter 412
Chapter 411
Chapter 410
Chapter 409
Chapter 408
Chapter 407
Chapter 406
Chapter 405
Chapter 404
Chapter 403
Chapter 402
Chapter 401
Chapter 400
Chapter 399
Chapter 398
Chapter 397
Chapter 396
Chapter 395
Chapter 394
Chapter 393
Chapter 392
Chapter 391
Chapter 390
Chapter 389
Chapter 386
Chapter 385
Chapter 384
Chapter 383
Chapter 378
Chapter 377
Chapter 376
Chapter 375
Chapter 374
Chapter 373
Chapter 372
Chapter 371
Chapter 370
Chapter 369
Chapter 368
Chapter 367
Chapter 366
Chapter 365
Chapter 364
Chapter 363
Chapter 362
Chapter 361
Chapter 360
Chapter 359
Chapter 358
Chapter 357
Chapter 356
Chapter 355
Chapter 354
Chapter 353
Chapter 352
Chapter 351
Chapter 350
Chapter 349
Chapter 348
Chapter 347
Chapter 346
Chapter 345
Chapter 344
Chapter 343
Chapter 342
Chapter 341
Chapter 340
Chapter 339
Chapter 338
Chapter 337
Chapter 336
Chapter 335
Chapter 334
Chapter 333
Chapter 332
Chapter 331
Chapter 330
Chapter 329
Chapter 328
Chapter 327
Chapter 326
Chapter 325
Chapter 324
Chapter 323
Chapter 322
Chapter 321
Chapter 320
Chapter 319
Chapter 318
Chapter 317
Chapter 316
Chapter 315
Chapter 314
Chapter 313
Chapter 312
Chapter 311
Chapter 310
Chapter 309
Chapter 308
Chapter 307
Chapter 306
Chapter 305
Chapter 304
Chapter 303
Chapter 302
Chapter 301
Chapter 300
Chapter 299
Chapter 298
Chapter 297
Chapter 296
Chapter 295
Chapter 294
Chapter 293
Chapter 292
Chapter 291
Chapter 290
Chapter 289
Chapter 288
Chapter 287
Chapter 286
Chapter 285
Chapter 284
Chapter 283
Chapter 282
Chapter 281
Chapter 280
Chapter 279
Chapter 278
Chapter 277
Chapter 276
Chapter 275
Chapter 274
Chapter 273
Chapter 272
Chapter 271
Chapter 270
Chapter 269
Chapter 268
Chapter 267
Chapter 266
Chapter 265
Chapter 264
Chapter 263
Chapter 262
Chapter 261
Chapter 260
Chapter 259
Chapter 258
Chapter 257
Chapter 256
Chapter 255
Chapter 254
Chapter 253
Chapter 252
Chapter 251
Chapter 250
Chapter 249
Chapter 248
Chapter 247
Chapter 246
Chapter 244
Chapter 243
Chapter 242
Chapter 241
Chapter 240
Chapter 239
Chapter 238
Chapter 237
Chapter 236
Chapter 235
Chapter 234
Chapter 233
Chapter 232
Chapter 231
Chapter 230
Chapter 229
Chapter 228
Chapter 227
Chapter 226
Chapter 225
Chapter 224
Chapter 223
Chapter 222
Chapter 221
Chapter 220
Chapter 219
Chapter 218
Chapter 217
Chapter 216
Chapter 215
Chapter 214
Chapter 213
Chapter 212
Chapter 211
Chapter 210
Chapter 209
Chapter 208
Chapter 207
Chapter 206
Chapter 205
Chapter 204
Chapter 203
Chapter 202
Chapter 201
Chapter 200
Chapter 199
Chapter 198
Chapter 197
Chapter 196
Chapter 195
Chapter 194
Chapter 193
Chapter 192
Chapter 191
Chapter 190
Chapter 189
Chapter 188
Chapter 187
Chapter 186
Chapter 185
Chapter 184
Chapter 183
Chapter 182
Chapter 181
Chapter 180
Chapter 179
Chapter 178
Chapter 177
Chapter 176
Chapter 175
Chapter 174
Chapter 173
Chapter 172
Chapter 171
Chapter 170
Chapter 169
Chapter 168
Chapter 167
Chapter 166
Chapter 165
Chapter 164
Chapter 163
Chapter 162
Chapter 161
Chapter 160
Chapter 159
Chapter 158
Chapter 157
Chapter 156
Chapter 155
Chapter 154
Chapter 153
Chapter 152
Chapter 151
Chapter 150
Chapter 149
Chapter 148
Chapter 147
Chapter 146
Chapter 145
Chapter 144
Chapter 143
Chapter 142
Chapter 141
Chapter 140
Chapter 139
Chapter 138
Chapter 137
Chapter 136
Chapter 135
Chapter 134
Chapter 133
Chapter 132
Chapter 131
Chapter 130
Chapter 129
Chapter 128
Chapter 127
Chapter 126
Chapter 125
Chapter 124
Chapter 123
Chapter 122
Chapter 121
Chapter 120
Chapter 119
Chapter 118
Chapter 117
Chapter 116
Chapter 115
Chapter 114
Chapter 113
Chapter 112
Chapter 111
Chapter 110
Chapter 109
Chapter 108
Chapter 107
Chapter 106
Chapter 105
Chapter 104
Chapter 103
Chapter 102
Chapter 101
Chapter 100
Chapter 99
Chapter 97
Chapter 96
Chapter 95
Chapter 94
Chapter 93
Chapter 92
Chapter 91
Chapter 90
Chapter 89
Chapter 88
Chapter 87
Chapter 86
Chapter 85
Chapter 84
Chapter 83
Chapter 82
Chapter 81
Chapter 80
Chapter 79
Chapter 78
Chapter 77
Chapter 76
Chapter 75
Chapter 74
Chapter 73
Chapter 72
Chapter 71
Chapter 70
Chapter 69
Chapter 68
Chapter 67
Chapter 66
Chapter 65
Chapter 64
Chapter 63
Chapter 62
Chapter 61
Chapter 60
Chapter 59
Chapter 58
Chapter 57
Chapter 56
Chapter 55
Chapter 54
Chapter 53
Chapter 52
Chapter 51
Chapter 50
Chapter 49
Chapter 48
Chapter 47
Chapter 46
Chapter 45
Chapter 44
Chapter 43
Chapter 42
Chapter 41
Chapter 40
Chapter 39
Chapter 38
Chapter 37
Chapter 36
Chapter 35
Chapter 34
Chapter 33
Chapter 32
Chapter 31
Chapter 30
Chapter 29
Chapter 28
Chapter 27
Chapter 26
Chapter 25
Chapter 24
Chapter 23
Chapter 22
Chapter 21
Chapter 20
Chapter 19
Chapter 18
Chapter 17
Chapter 16
Chapter 15
Chapter 14
Chapter 13
Chapter 12
Chapter 11
Chapter 10
Chapter 9
Chapter 8
Chapter 7
Chapter 6
Chapter 5
Chapter 4
Chapter 3
Chapter 2
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