Basketball trainer, I created a super giant

Chapter 93 Breathing
Orlando is sunny and warm all year round.

However, in November, the temperature in the early morning is still a bit cool.

There was no one in the community at 4:30 in the morning. Tang Sen took Brown with him and ran as usual, changing the speed to quickly increase Brown's heart rate and activate his dormant body.

From Brown's house to McGrady's house, the walking distance is about a thousand meters.

Tang Sen walked this distance.

So it is roughly divided into 7 sections, with three all-out sprints interspersed between the jogging, namely two 100-meter sections and one 200-meter section.

Just when Brown arrived at McGrady's house, he was in a state of slightly panting, but not too tired, and finally full of energy.

Seeing that Tang Sen pressed the doorbell and there was no response for a long time, Brown twisted his body and said, "Sir, you lose. I told you, he can't get up at this early."

Tang Sen did not refute, but took out a $20 bill from his pocket and handed it over.

Brown took it with a smile.

It's rare to beat Tang Sen once.

Keep ringing the doorbell.

The door was not open, but a car was driving towards us from a distance.

The car stopped and You Yin got out with a tired look on his face and greeted the two people.

"morning."

Tang Sen nodded secretly. After all, he was a player from the 1980s and 1990s, so his self-discipline was impeccable.

Yesterday at the airport, Ewing told Brown that he wanted to train with him.

Tang Sen agreed, and after contacting Ewing, he directly stated that he would practice with him today.

So I rushed here early in the morning.

The reason why the training was scheduled to start at five o'clock was mainly because of the badge in his hand.

This badge of five points is at least silver level, with a 20% training bonus.

With competitions, training cannot be too intensive.

If you want to see results quickly, you can only improve the efficiency of limited training.

Use as many badges as possible.

So on days like today, when the day before was a rest day, Tang Sen still decided to arrange a training session at five o'clock.

If there is a competition the day before, move the training time back.

Tang Sen makes extensive use of the concept of super recovery, so it is still necessary to try to maintain sufficient rest time, even if it is fragmented.

Seeing the energetic Brown, Ewing enviously praised the youth and said, "It's great!" Then he said to Tang Sen, "Tang, are you learning from Grover?"

Jordan's Breakfast Club.

Thanks to The Breakfast Club, Jordan overcame the huge obstacle of the Bad Boys Pistons.

After making a comeback in 95 and falling in the second round of the Eastern Conference, Jordan reorganized the Breakfast Club during that offseason.

That summer, Barkley, Magic Johnson, and Ewing himself all went there because of his reputation.

So even though Jordan kept everything about the breakfast club strictly confidential, Ewing, as an eyewitness, knew it all.

"That's it."

Tang Sen evaded the question.

If it weren't for this badge, even if Tang Sen arranged to train early, he wouldn't have done it so early.

Of course, after studying some relevant papers, Tang Sen found that early morning training has certain scientific theoretical support.

For example, studies have found that early morning training can increase metabolic levels throughout the day.

The effect of metabolic level on training is self-evident.

Just as he was talking, the door opened.

But it wasn't Maddie who opened the door, it was his girlfriend, Clarenda Harris.

He bluntly said that McGrady hadn't gotten up yet.

When McGrady got up and came to the gym, Brown and the other two had already finished warming up and started training.

Tang Sen has already scanned Ewing's body into the system.

As expected, there were many red spots and injuries.

Mainly concentrated in the knees and right wrist.

The former is well known to everyone, so there is a saying that the strongest Ewing is in college.

The injury to his right wrist should have been in 97. He was pushed by Andrew Lane of the Bucks and fell to the ground, causing his right wrist to be dislocated and part of the ligament to be torn. It was so serious that the bone almost pierced the skin.

Although the former affected Ewing's explosive power, he could still get superstar data of 20 plus 10 with his solid inside skills and excellent mid-range shooting. However, this wrist fracture injury was a fatal blow to him.

Ewing himself said in an interview with the media that since then, his shooting has no longer been soft and smooth, and can never reach his previous level.

From then on, his scoring statistics began to decline, and he never scored over 20 points in a season again.

There is no way to change this.

Tang Sen is not a miracle doctor and cannot cure his wrist.

And Ewing didn't come here to try to regain his shooting touch. He had a clear understanding of himself.

Much better than McGrady.

While waiting for McGrady to come over, the two had already communicated during the warm-up.

Ewing's goal is simple: he is old and his physical functions are not as good as before.

He needs to improve his endurance so that he can step up if the team needs him at critical moments.

He wants to reduce his body fat percentage.

When he was in college, Ewing was quite thin, weighing less than 110 kilograms, and he could run, jump, fly and hide.

Later, he injured his knee and started gaining weight in order to adapt to the brutal and rough style of play in the NBA in the 1980s and 1990s.

During his peak period with the Knicks, his weight remained around 115 kilograms, similar to Brown.

However, as we enter the end of our career, although our weight does not change much, our age increases, our muscle mass decreases, and our body fat percentage gradually increases.

He also said that if you just want to help the team for a few minutes, grab some rebounds, shoot some shots outside, and get a few points to get by, then your body fat percentage doesn't matter.

You can even lose some weight to adapt to a shooting-focused, slacking-off style of play.

But since you have something to pursue, you definitely need enough muscles to complete the confrontation under the basket.

So you need to reduce your body fat percentage while maintaining your weight.

That is, muscle building.

His request is relatively simple.

It's not just about building muscle, but not like Brown and McGrady, who have to maintain the same level of exercise after building muscle.

With high energy intake and the system's additive effect, muscle growth should be very fast.

"Sorry, I got up late."

Maddie greeted the three of them and said that they got up really early.

Just finished a back-to-back away game.

Tang Sen smiled as he warmed him up and jokingly said, "Tracy, do you know that you made me lose the bet?"

"What do you mean?"

Maddie was stunned.

"I made a bet with Brown, asking if you could get up before five o'clock. I said no problem, after all, you promised yesterday. In the end, I lost."

Tang Sen shrugged.

His tone was relaxed, but Maddie's expression changed slightly.

"It's okay. Today is the first training session, and you have a busy schedule during the season. This is understandable."

Tang Sen took the initiative to smooth things over.

But it sounded a bit harsh to Maddie.

It is true that it is during the season, but Brown and Ewing also played in the game with the team. They both played well, but what about me?
"Tang, I'm sorry. I will definitely get up on time next time."

Maddie's expression became much more serious.

Tang Sen had told me before that if I asked him to train, I must strictly follow the training plan.

"Don't apologize. I know it's not easy to get you guys up so early for training." Tang Sen smiled and pointed at Ewing. "Patrick just told me that when he was a member of Jordan's breakfast club, training at 5 a.m. was a real torment to him."

Ewing nodded and interjected, saying that they were tortured a lot at the time. He also seriously discussed with Barkley and wanted to know how Jordan persevered.

That guy has too much energy.

"Charles said directly, 'Why are you comparing yourself to him? That guy is just an alien.'"

Ewing imitated Barkley's tone and then sighed: "Really, I think Michael must have some extraordinary talent in endurance. We were still in the offseason at that time, and he had been training like this during the season before."

"He still has to play games and go out to play all the time. I don't know how he can keep doing it."

While training hard, Jordan also did not neglect eating, drinking and having fun. He was simply inhuman.

Tang Sen nodded in agreement, glancing at McGrady from the corner of his eye and said, "Talent definitely has an impact, but ultimately it still depends on sufficient self-discipline."

Although Jordan has a bad temper, Tang Sen still admires his basketball skills and self-discipline.

"Oh, that reminds me of when I was in high school."

Tang Sen also shared his own story: "At that time, I actually trained very hard. I was the first one to arrive at the gym every day. But after Vince came to school, I became the second one."

"At first, we were competing with each other. He would arrive at 5:30, and I would arrive at 5:00. But he ended up arriving at 4:30."

"The school wasn't open yet. To get to the gym earlier, he even climbed over the school wall. He was then caught by security. The coach then realized we were getting up so early every day to train, and he gave us both a good scolding."

"Honestly, when I think about it later, I don't envy Vince for what he has achieved today. He is really hardworking."

No one can succeed without reason.

How could someone like Carter, who is more talented than me and works just as hard as me, or even harder, not succeed?

Brown listened to the story with rapt attention.

But McGrady's expression changed.

He could feel that Tang Sen was pointing at him.

It also hits the nail on the head.

Tang Sen's words were like knives, stabbing him and making him feel ashamed.

Carter is his relative, a cousin.

He entered the league earlier than Carter, but Carter came from behind and took his starting position.

So I left.

I just want to prove that I am no worse than Carter!

If Carter succeeded through hard work, why couldn't I?

McGrady didn't know about the high school period that Donson mentioned, but during the years when Carter played for the Raptors, he was indeed always the first one to arrive at the gym for training, just as Donson said.

While I was still in a gentle dream, others had already started training.

Thinking of this, McGrady stopped talking and began to warm up in a serious manner.

Tang Sen saw his reaction and nodded secretly.

Although I have a system, it won't work if the players don't work hard.

Brown's success is inseparable from his hard work.

As for McGrady, after interacting with him, Tang Sen could feel that he was slacking off.

Hall said so.

Because he is so talented.

When you can easily accomplish something that others have to work ten or a hundred times harder to do without having to put in too much effort, you will naturally develop a sense of superiority and then relax yourself.

Not to mention that he also has a congenital spinal problem, and the doctor told him that he can't train too hard.

Then he has even more excuse to slack off.

See, my body just doesn't allow me to train diligently.

So Donson made a bet with Brown on purpose, and mentioned Carter just to provoke McGrady.

The effect is good now.

Because there is a prompt from the system, the badge of [Truth is the Sharp Sword] has taken effect.

On McGrady's side, a random 12% short-term bonus was given.

An absolute surprise.

It seems that my previous thoughts about this badge were correct. Simply being sarcastic is useless. I still have to get to the point and provoke him in the areas that he cares about.

Just like McGrady, he cares about Carter and wants to compete with Carter.

Then we have to use Carter's self-discipline to stimulate him.

And it's just right.

Originally, Tang Sen was a little embarrassed about the distribution of badge effects.

Because some badges are not effective for groups.

For example, [Five-Point Sky] can be effective for everyone.

But [The Power of Role Models] needs to be practiced by yourself, because the training contents are different and only one person can be chosen to take effect.

At the beginning, Tang Sen wanted to give the bonus of [Leader] to McGrady.

Now we can completely save the effect of this badge and give it to Ewing.

In this way, each of the three people will have a separate badge in effect, and the training effect will be better.

They must quickly feel the effects of training to better enhance their enthusiasm.

Training is an extremely boring and inhumane activity. Only when you gain something will you have the motivation to persevere.

……

Today we won’t practice technique, we will focus on physical training.

Brown and Ewing are similar, both focus on intensity and strength training.

Ewing simply wants to gain muscle, so he must focus on strength.

And Brown has entered the next stage of physical training.

He wants to practice rhythm.

Tang Sen had said before that the effectiveness of Guo Yonglin's hoeing and digging skills was uncertain, so he should just do it his own way.

First increase your strength, then improve your explosiveness and athletic performance.

When it comes to McGrady, it's completely different.

When training Brown, Donson can combine dynamic and static techniques to improve his core as a whole.

But not McGrady.

Too much dynamic training will increase the pressure on his bones and joints.

Static training should be the main focus.

This is scientific and reasonable.

In the NBA, many players' recovery phase after injury also focuses on static training.

However, it is difficult to train deep muscle groups through simple static exercises.

For example, through some basic static training such as "dead bug" and "bird dog", you can strengthen your back and abdominal muscles.

For example, the trapezius, teres major, latissimus dorsi, etc.

But this is only the superficial muscle group.

If you are a fitness enthusiast, training this so-called core muscle group can change your posture and achieve the effect of muscle shaping.

But basketball players are different.

What they call core strength is broader and also encompasses the deeper muscle groups.

That is, the deep muscle groups dominated by the diaphragm, the transverse abdominal muscles, the internal and external oblique muscles, and the pelvic floor muscles.

These small muscle groups are hidden deep within the larger muscles, making them difficult to train.

Coupled with McGrady's spinal defect, Tang Sen focused on a training method.

breathe!

Relevant research has long proven that breathing and core maintenance are closely related.

There is even enough scientific research to support it.

For example, for every 10 mmHg increase in intra-abdominal pressure, lumbar stability can increase by 21%.

Simple truth.

Imagine you are tied up tightly with ropes and you want to break free. How do you do it?
The natural way is to take a deep breath, hold it, and then exert force.

This breath expands the volume of your chest and abdomen, increases pressure by holding your breath, and strengthens your strength.

Breathing drives the diaphragm, and the contraction of the diaphragm drives the expansion and contraction of the deep muscle groups.

So if you want to train your core muscle groups, breathing is a very good way.

There are many methods in this regard.

For example, Tang Sen knows about "Valsbach respiration" and "three-dimensional respiration".

Unexpectedly, Tang Sen learned a concept during his communication with Guo Yonglin.

Angry in Dantian!

This so-called Dantian happens to be highly consistent with the purpose of abdominal and pelvic cavity expansion achieved by the breathing training method of three-dimensional breathing.

Guo Yonglin also introduced that through some special pronunciations, such as "ha" and "shush", the abdominal cavity resonance can be trained.

At first, Tang Sen thought it was just a joke.

Isn't this the so-called qigong in those martial arts movies I used to rent in Chinatown when I was a kid?

But when Tang Sen really substituted these breathing training methods into the system for simulation, he was surprised to find that they really worked.

And it's very efficient.

In addition to being surprised, Tang Sen also tried hard to find some relevant research to prove the scientific nature of this training method.

I found out it really exists.

For example, some scientific research institutions have studied the so-called Qigong in the East.

They believe that the concept of "focusing the mind on the dantian" in Eastern Qigong is actually a close connection between nerves, breathing, and mechanics.

Focus your mind and increase the nerve activity of the corresponding muscles.

Breathing is about following the body's mechanics, exercising your deep muscle groups, and improving your core stability.

Once you develop core stability, you will naturally be able to exert greater strength.

Since this thing is useful and the system has verified the simulation results, Tang Sen will naturally not refuse it.

Like today, Tang Sen first took McGrady to familiarize himself with basic breathing training methods.

After you become proficient, let Guo Yonglin come forward to teach more complex breathing exercises.

and so.

When Hall arrived at around six o'clock, he found Tang Sen lying next to McGrady.

Both of them lie on their backs on the ground, with their feet bent 90 degrees and placed on a support bench.

First, breathe in through your nose for two seconds and feel the increase in the volume of your abdominal cavity.

Then hold for 1 second and hold your breath.

Finally, exhale slowly through your mouth for 4 seconds, trying to feel your torso tighten.

After you finish exhaling, hold for 1 second.

This is a breathing cycle.

"Focus on deepening the feeling of tightening your torso as you exhale; that's your core engaging."

Tang Sen led and guided them while doing it.

Because it is done through action, the power of example takes effect.

And this can also be considered as technical guidance, so the gold-level badge "Please use your brain" will also take effect.

Plus [Truth], title.

At this moment, McGrady's training bonus effect is as high as 62%!

If he can get up before five o'clock, the bonus effect will be even greater.

That's it, and there's still 30 percent improvement in understanding.

The effect is truly amazing.

Because Tang Sen found that after completing only two sets of training, 20 cycles per set, McGrady had already mastered the rhythm and key points of breathing.

It's so fast, if it wasn't the effect of the system, there's no way to explain it.

"What are they doing?"

Hall asked Ewing beside him in confusion.

Ewing grabbed the dumbbells and shook his head silently: "Looks like he's doing... Pilates?"

Anyway, from what Ewing saw, it felt like Pilates, yoga or something like that taught on TV.

Brown was more direct. He watched for a while, then took the initiative to lie down next to them and practice with them.

The method taught by Tang Sen is definitely useful. Just practice it and you'll be fine.

At seven o'clock, the training ends.

Maddie prepared the meal.

Then everyone takes a handful of medicine before meals.

These are just basic health products, namely protein powder, multivitamins, creatine, branched-chain amino acids, etc.

McGrady hasn't used the real medicine yet.

"I'll recommend you a brand later. It tastes much better than this." Ewing took a drink of branched-chain amino acids, smacked his lips, and looked disgusted.

The fruity smell he hates the most.

The key is that I haven't drunk this stuff for a while.

But there is no way, in order to improve performance, this kind of thing is indispensable.

At this time, Guo Yonglin also arrived on time.

Borrow Clarenda Harris's SPA room and give massages to the three of them.

With two more people and two more sources of income, Lao Guo doesn't feel tired at all.

Later he came back to teach Maddie breathing techniques and earn some money.

Do it for Ewing first.

Your old arms and legs need to be taken good care of.

As usual, Tang Sen pointed out the specific part and Guo Yonglin took action.

His technique was certified by Brown. Soon after he started, Ewing felt the power and hummed with pleasure.

"Guo, you are amazing. You are much better than Paul."

He was talking about Paul Haston, the Magic's physical therapist and Billings' assistant.

"is it?"

Maddie looked at Guo Yonglin curiously.

Brown kept nodding and giving a thumbs up, saying that Guo Yonglin's massage was definitely this.

Ewing also asked Guo Yonglin if he had any extra time.

A massage with this kind of effect is a pleasure, even if it is not for post-training recovery.

Guo Yonglin glanced at Tang Sen and said shyly that it would be better to train together.

He knew that his good technique was one reason, but another important reason was that Tang Sen could point out where the muscles were having problems and provide targeted massage.

If I leave Tang Sen, I may not be able to achieve such good results.

The massage takes a while.

McGrady mainly focuses on static training, so he ranks last.

While waiting, Hall pulled McGrady aside and asked him how he felt.

As a friend of McGrady, he doesn't mind McGrady looking for another trainer as long as it helps McGrady.

But it has to be effective.

He was also very curious about Tang Sen's training methods.

There is the successful case of Brown, but the results are different for different people.

"Feelings?"

McGrady thought about it seriously, then said, "It's very unique, but it feels really useful."

McGrady recalled the entire training process.

Not to mention the unique breathing training, he could clearly feel that Tang Sen's arrangement of other static training was very reasonable and the degree was just right.

After the practice, you will be able to reach a state where you have practiced thoroughly, felt refreshed and satisfied, but not overly tired.

"That's the feeling, can you understand?"

McGrady asked back, he couldn't describe that state accurately.

Hall nodded in surprise.

Of course he understands.

In his understanding, a perfect training is not as simple as mindlessly increasing the intensity and making people live a life worse than death.

You have to achieve what McGrady said, jumping back and forth on the edge of your body's limit.

It can push your limits without causing excessive damage to your body.

But it’s not so easy to find the right degree.

In Hall's understanding, even top trainers need some time to become familiar with a person's physical condition before they can slowly find the training intensity that best suits him.

But today is the first training session that Tang Sen has taken over.

Being able to grasp this right balance is simply amazing.

Hall turned his head to look into the distance, staring at Tang Sen who was being massaged by Ewing, and sighed silently.

It’s no wonder Brown only spent a few months to train to this level.

Tang Sen definitely has real skills.

McGrady also asked Hall what he thought of Donson.

He also wanted to know what Tang Sen's level was from the perspective of Hall, a professional trainer.

If it's good, then stick with it.

"It's awesome."

Hall nodded without hesitation, and then said: "Well, you can practice for a period of time, such as half a month. If his training is effective, it should be effective in half a month."

"No, about a month."

After saying that, Hall changed his words and said that it was mid-season now and there was little time for training. If he wanted to see results, it would take at least a month.

(End of this chapter)