First is the core strength training with a fitness ball, then the balance training of lifting the water cup; and then the balance training of lifting the dumbbell - the same training content as lifting the water cup, but this time, the water cup tray is replaced with a 30 kilogram dumbbell.
Then there is the hanging leg raise training, then the two-hand kettlebell lunge training, and finally the back and forth rolling fitness stone training - an oval fitness stone weighing a full 100 kilograms, the size is only the size of a basketball, but the density and weight are absolutely standard , you need to keep your body bent and touching the ground, stand with your left and right feet parallel to your shoulders, and roll back and forth between the two toes twenty times.
Each training item is enough to mobilize all the muscles of the whole body, from core strength to body balance to muscle explosion. It uses a relatively gentle and balanced training method to mobilize the inner energy contained in the body, and ultimately achieves the training purpose.
It doesn't seem to be too complicated, but in practice it is extremely difficult.
The training program itself is already jaw-dropping, but more importantly, these are Lu Ke's warm-up training - not basic training, not technical training, nor strength training, just a warm-up to start the whole day's training content. No wonder everyone calls Lu Ke a "training maniac". His perseverance and energy can be seen just from the warm-up training.
After everything was over, everyone was sweating profusely and very embarrassed. No one is exempt.
Rhett looked as if he had been fished out of the water. His face was red, his ears were red, he was panting like an ox, and his dark skin had begun to shine. However, he still pretended to be calm and raised his chin. Looking at his pride, he looked at Lu Ke with wide eyes, "How is it? Is there anything else? I think we have just finished warming up now."
This is obviously bragging. Anyone with eyesight can see it.
Aldon, who was standing next to him, was also sweating profusely. Due to the continuous exertion of force in a short period of time, his arm muscles and thigh muscles were trembling slightly. The feeling of burning energy spread throughout every corner of his body. He almost felt like he was I can't stand upright anymore, my legs and knees are shaking.
At first, Aldon thought it was because he hadn't trained at such a high intensity for too long, and his body couldn't adapt to the intensity, so the consumption was particularly obvious; but then he saw the reactions of Logan, Marcus and Red, and he I feel a little more relieved - although his consumption still seems to be very high, the others are not much better.
Seeing that Rhett was still pretending to be calm and saying harsh words, but his slightly shaking knees revealed his huge consumption, Aldon couldn't help but want to laugh, and then he saw Logan rolling his eyes out of the corner of his eyes. Neither man nor Marcus spoke, but the look on his face made it clear: You stupid human being, you will soon know how wrong you are. This makes Aldon completely empathize with him.
The eyes of the three people accidentally crossed each other, and they all snickered. However, in order not to ruin the atmosphere, they had to hide their laughter, suppress their smiles, and pretend that nothing was wrong. Then the tacit understanding burst out between the eyes, and the corners of the mouth were raised high.
The familiar tacit understanding hidden deep in his mind became clear again. Aldon himself didn't even realize it, and his emotions relaxed involuntarily. This feeling is really long time gone.
Aldon noticed that Red's sweatpants were wet and sticky. They were obviously black sweatpants, but different shades of black could still be seen. He immediately realized that this was during the training of holding a water cup. Rhett knocked over the water glass three times in a row, and his clothes and pants were wet. However, the clothes were no longer distinguishable due to sweat, but the pants were spilled on a special position on the crotch. This was particularly obvious, but , the location of the water stain is really special, it looks like...
Aldon winked at Logan, hinting at Red's sweatpants.
Logan and Marcus noticed it immediately, and the smiles between their eyebrows began to jump and tumble, but Logan quickly raised his right index finger and put it on his mouth, making a gesture of keeping silent. He shook his head at Ardon repeatedly, unable to hide his mischievous expression.
Aldon also nodded in agreement and closed his mouth firmly, but the smile in his eyes also rolled up. The three of them exchanged glances again. Because it was too hard to hold back the laughter, the abdominal muscles began to feel sore. .
The three people watching were chattering, but Lu Ke had already adjusted his breathing, waved to Tolbert to indicate that he was ready, and then walked towards the treadmill.
Rhett was pretending to be calm just now, but now he was dumbfounded when he saw Lu Ke's actions, and subconsciously looked at Tolbert.
Tolbert seemed to notice Reid's gaze and turned around to answer, "Now there is one last item. Once completed, you can join the team and prepare to start today's collective training."
Red's breath caught in his throat - there was actually a training program! It's not that he can't persist, after all, this is just a warm-up training, but the short training has put forward extremely high demands. Compared with training, he is now more willing to rest and at least take a breath. Unexpectedly, the training is not over yet!
Although Lu Ke is already famous, the actual situation is still far beyond Red's expectations. The only thought in his mind now is: Is this just a warm-up?
However, he was already riding a tiger at this moment. Since he had persevered until now, it was natural that he would not lose even if he lost. He also wanted to see how far Lu Ke's training could reach!
So, Rhett also held up his chest high, raised his hands and patted Haikou hard. He originally wanted to praise Haikou, "If you have any other training, just let your horse come over." However, he didn't expect that he patted too hard, almost... I choked on my own saliva as soon as I started, and finally resisted the urge to cough. In the end, I couldn't say anything, so I missed the opportunity. In the end, I could only walk towards the treadmill in a swaggering way.
Aldon and others standing nearby were closely watching Red's every move. At this time, they exchanged glances again, and the smiles on their lips could not stop at all.
"What are you waiting for?" Tolbert didn't let the three of them go and urged them. Aldon, Logan and Marcus quickly put away their smiles and walked quickly onto the treadmill. , getting ready for the last training session.
"Let's start with a group of thirty seconds." Tolbert stood behind the treadmill with a stopwatch. "The team has not yet started this training, but our training team is considering joining. This is Bambi We think this idea is very effective, you can try it and see.”
Immediately afterwards, Tolbert explained.
This is the training plan that Lu Ke came up with based on the 10,000-meter variable speed run: stand on the treadmill, but do not turn on the power of the treadmill. Instead, let the treadmill track be in a stationary state, and then support the handle of the treadmill with both hands. The force of the legs pushing on the ground drives the stationary tracks, and then it runs with all its strength.
Because the treadmill track has its own weight and resistance when it is stationary, the force of the feet needs to be more concentrated and fierce to drive it.
But that's not all. It is already very difficult to drive a stationary track with his legs, and Lu Ke also needs to add variable speed running - the coach controls the rhythm to ensure sudden acceleration and deceleration, so that the players can always be in the same position during training. In a sudden change of pace.
In a short period of time, the rhythm changes from fast to slow, mainly training the ability to burst out and increase speed instantly, and then forcefully adjust breathing, strength, and rhythm. This is a test for overall endurance, strength, speed, and balance. A severe test.
In Lu Ke's words, this is an upgraded version of the 10,000-meter variable speed run.
After Tolbert briefly explained the training rules, several people around him were stunned. The first reaction of Rhett, Aldon and Marcus was to look at Logan, "Do you know?"
But Logan shook his head innocently, "I don't know." His eyes were filled with confusion - what on earth is going on? When did it happen and why didn't he know?
Is this more than just an upgraded version of variable speed running? It can be called a hell-level variable speed run! Even Rhett, who was always confident, was already a little panicked.
"Are you ready?" But Tolbert didn't leave any more time to react and said directly, "Listen to my whistle."
"Beep!"
There was a whistle, and then they collectively began to push hard on the ground - even though the difficulty was predicted in advance, the actual situation was still more difficult than imagined.
Especially for the four players who are trying it out for the first time in Logan, because they are not familiar with the training process and have no skills to speak of, they can only exert force blindly. The ineffective passage of strength and speed makes the physical consumption faster and more intense. , even breathing began to become hot.
Kick, kick, kick!
Kick, kick, kick!
At full speed, they had just mastered some strength skills when Tolbert blew the whistle again, forcing them to release their strength and slow down. But the pace had just slowed down, and they didn't even have time to breathe. Then the whistle comes to mind again, and they have to accelerate full force again.
"Beep!"
Kick, kick, kick.
"Beep!"
Slow down.
"Beep!"
Accelerate at full speed again.
The insistence of that short and bright whistle is like a magic sound filling the brain, instilling pain and torture into the head bit by bit. Every cell in the body is roaring. Now I finally understand what "thinking" means. "Death but not death" was tortured, but Tolbert's voice was still ringing in his ears, "Accelerate! Accelerate! Now is the full acceleration stage, kick up the pace! This is not a classic car, what kind of speed is that!"
Even Lu Ke, who has become a daily routine in running at 10,000 meters with variable speeds, has to grit his teeth at this moment, his calf muscles have begun to tremble slightly, and he continuously completes instantaneous bursts in an interval of five to ten seconds. Sprinting, breathing adjustments and muscle control all pose severe challenges. The feeling of constantly challenging the limits is really difficult to describe in words.
Hell level, well-deserved!
