Basketball trainer, I created a super giant

Chapter 8 Over-recovery
"Super recovery?"

Brown, who was twisting his hips to warm up, had a puzzled expression on his face.

Obviously, he had never heard of this concept.

Dan Moore next to him interjected, explaining, "Simply put, it's about increasing the amount of training, then taking a break to allow the muscles to recover and become stronger."

As a high school coach, he is in charge of both training and competition, so he must know these basic concepts.

He even offered an accurate analogy for Brown.

It was at school. Today we arranged lower limb muscle training for the players. We put on load and trained everyone to death.

Then reduce the amount of training the next day, or even stop training, and wait a day or two before training again.

After he explained this, Brown immediately understood.

"That's how I've been practicing," Brown said with sudden realization.

Tang Sen nodded and said, "You should say that everyone practices this way."

Except for the amateurs.

For example, when practicing running, you might start with a crazy intensity and run until your waist and legs ache, but you don’t care and just keep running.

Little do they know that this will not only be ineffective, but will cause problems to the body.

Any professional training generally follows the principle of super recovery, slowly increasing the amount of training and constantly putting the body in a cycle of load, recovery, and then super recovery.

So this is the kind of training Brown was exposed to, but he didn't know the specific principles.

Speaking of training theory, even Donovan, a professional, couldn't help but interject, "The principle is simple, everyone knows it. The key is how to master it."

The science behind growing and strengthening muscles is simple.

That is, when the load increases, the muscle fibers are damaged.

Once damaged, it needs to recover. The body will send more protein and nutrients to make the muscle fibers stronger.

This recovery process has an inertia and there will be surplus, which is the so-called excess recovery.

But the principle is simple, but it is difficult when it comes to practical implementation.

You don't know how much load is appropriate.

Excessive load may cause serious irreversible damage.

And there’s this recovery cycle.

After a long time, the training efficiency is too low.

If the time is too short, the best recovery effect cannot be achieved.

"Excessive recovery is cyclical. The most difficult part is how to hit the right point in this cycle, which is what we call a matter of experience."

The mastery of load levels and recovery time is what is often called experience.

Only when more people are trained can we summarize and accumulate rich experience and understand how to make good use of super recovery to achieve the best training results.

This is not enough, because individuals are different and the same experience cannot be fully applied.

As he spoke, he looked at Tang Sen.

Since Tang Sen mentioned this concept, he must think that he is experienced in this area.

Tang Sen didn't respond. Just because he said he was great, did that mean he was great?
It still depends on the specific training results.

"How about it, do you understand?" Tang Sen looked at Brown.

Brown nodded.

Tang Sen continued, "So you must strictly complete the training plan I've made for you, ensuring both quality and quantity. If you don't, you won't achieve the super recovery effect."

If you don’t practice enough, your efficiency won’t improve.

Brown nodded vigorously and patted his chest to promise that he would not be lazy.

"Don't be too confident." Tang Sen smiled.

This kid probably doesn't know what kind of training he will receive next.

After he finished warming up, Tang Sen took off his coat and took him to the equipment area.

Now Tang Sen has no title yet, so he can only do it himself and rely on the bonus of the badge [Power of Example].

So I have to complete the same amount of training as Brown.

Otherwise, how can he be considered a role model?

"Come on, do it with me."

On the soft mat, Tang Sen was in front, leading Brown to do static movements such as cat stretches, side lunges and twists to activate the basic core.

At the beginning of the training, Brown didn't react much, but Tangsen felt it first, and a layer of fine beads of sweat had already appeared on his forehead.

The training camp business has been bad in the past two years. Tang Sen has been busy recruiting students. To be honest, he has been slack in his own training.

There's some meat on my stomach.

I was born in 75 and I’m only 26 this year!
It’s perfect. I can take this opportunity to give Brown special training and recover my own body at the same time.

"Sir, are you okay? Actually, just tell me what to do."

Brown even smiled wickedly and expressed his concern.

Tang Sen snorted in his heart.

This is even looking down on myself!

Maybe his physical talent wasn't good enough, but when it came to willpower, Tang Sen was definitely top-notch. "This is just the beginning, don't be too happy too soon, or you'll end up not even being able to beat me," Tang Sen said through gritted teeth.

"How can it be."

Brown clearly didn't realize the seriousness of the situation.

He felt that these trainings were just a drizzle and could be easily accomplished.

But as time went on, he felt the pressure.

Tang Sen's training plan has very distinctive characteristics.

First of all, there are many projects.

Tang Sen would use several movements to train a muscle group.

We also need to distinguish between static and dynamic.

The second is high frequency.

Not giving too much rest time between each set of training will increase the body load exponentially.

Finally, the portion is large and full.

For any exercise, start with four or five sets.

Tang Sen was breathing heavily and sweating profusely. Brown also lost his relaxed smile and began to sweat.

"gentlemen."

Brown shouted subconsciously.

He didn't keep track of the time, but he felt that a lot of time had passed. His body was starting to feel tired and he could hardly bear it anymore.

"What's wrong? Don't tell me you can't stand it anymore?"

Tang Sen's condition was not much better, his face was pale, and he replied while gasping for breath.

This sentence blocked what Brown was about to say.

"How is that possible!" He retorted through gritted teeth and continued to insist.

Tang Sen can persist, and I am younger, so I can't be worse than Tang Sen.

Not to mention that I had already made such big promises before.

"Then continue!"

Tang Sen grabbed the medicine ball, curled up his legs, and did a static Russian twist.

When he was playing basketball, Tang Sen was definitely a training maniac.

Now, as I practice, I have found the feeling I had back then, and I have completely entered the state. The more I practice, the more excited I become.

On the contrary, Brown did the same action, and his body began to tremble uncontrollably.

He is taller and weighs more.

Therefore, with the same amount of training, his body consumes more energy than Tang Sen's.

He kept glancing at Tang Sen out of the corner of his eye, expecting Tang Sen to give up and stop first.

But Tang Sen didn't fall down at all.

Brown was a little devastated.

He never expected that Tang Sen's training intensity would be so high right from the start.

But Tang Sen was able to persevere, so I didn't even have a reason to be lazy or retreat.

"Damn it!"

Brown couldn't help but roar and held on.

I can't really give up and let Tang Sen look down on me.

How embarrassing!
"Billy, are we just going to ignore it?" Dan Moore whispered to Donovan not far away.

First of all, he didn't expect that Tang Sen would lead by example and train Brown.

There are probably not many trainers who can do this these days.

It's like I'm a coach, training the players to death, but they don't ask me to train with them.

What he didn't expect was that with the same amount of training, the first one to give up was the younger Brown.

Moore clearly saw that Brown was no longer able to hold on.

"How to care?"

Donovan smiled bitterly, although he also felt that Tang Sen's training was simply hurting each other.

But training is Tang Sen's responsibility.

The most important thing is that Tang Sen has practiced it himself, proving that the training volume is fine, so who can say anything?

"Besides, the current training volume is not that much compared to when Tang was still playing basketball."

Donovan said again.

He felt scared when he saw the amount of training that Tang Sen went through when he was playing basketball.

"what?"

Moore was shocked. Isn't this big enough?
(End of this chapter)