My Name is Kobe Bryant

Philadelphia, West Fifth District, 6:00 in the morning, the sun has not yet risen.

Planet Fitness is a 24-hour gym. There are a large number of 24-hour gyms in the United States. Sports culture is a very important part of American culture. Many people regard fitness as their hobby. This is why many Americans look physically stronger than Asians. They are not born strong. Surveys and studies have shown that the natural testosterone androgen of Asians is stronger than that of whites and blacks. Asian athletes once dominated weightlifting related projects.

The reason why Kobe chose this gym is that he can come to exercise at any time and freely formulate his own training plan. Secondly, the yellow-purple painting atmosphere also makes Kobe like it very much. He has been training here for a few days, and training is his life. If there is a live broadcast platform to record Kobe's day, then every time you click on it, he is probably training.

Kobe knows that now he doesn't have to worry about his lack of basketball skills. At the age of 17, his thin body is the most fatal shortcoming. He just entered the league in his last life, but he was tough but lacking in strength. Unsuited to NBA confrontation, he played as a substitute for a long time. This is the point that Kobe needs to improve quickly now. His young and thin body will definitely be at a disadvantage under the current fierce confrontation in the NBA.

Kobe guessed that the current physical confrontation ability is 80% close to the legendary Golden State dunker Stephen Curry, and this kind of confrontation ability will be staggered by those muscular sticks in this era, and many basketball skills cannot be used. He has been thinking about the adjustment of his playing style this season. He doesn't want to be a substitute for a whole year.

Kobe's signature back-up footsteps require extremely strong force to suppress and quick and swift movement conversions. Now he can't stand up to the defender at all, and even the exquisite back-up skills are useless.

Playing singles with the ball and rushing to the basket to complete the attack at the basket also requires extremely high confrontation ability. Maybe in the absence of confrontation, Kobe can complete the jaw-dropping performance, but in the current barbaric era, players will drag Kobe from the high sky to hell.

So now Kobe thinks of the skills that can be used in the NBA, leaving only two options: off-ball running and shooting and pick-and-roll offense with the ball. Neither of these two styles of play can handle the ball without getting rid of the defense through extremely strong physical confrontation.

Off-the-ball running offense requires a reading of the overall defense, quick running to break free, and a wide passing vision of the team's ball holder. After all these points are achieved, the off-ball running tactics will be extremely lethal. Especially the popularity of three-pointers in later generations, the easy and efficient scoring method makes off-ball running tactics a must-have for every NBA team.

In this life, the representative figure of off-ball movement is future Hall of Famer Reggie Miller. Reggie Miller, a former American professional basketball player, was born in a military family. Since he was a child, his legs were deformed and he needed to wear braces, which made him unable to exercise like a normal child until he was a little older. Only when they are fully developed. NBA's famous "Mr. Key". Known for his precise three-pointers and scoring ability at the end of the game, his key scoring performance at the end of the game was called the "Miller Moment" by fans. He spent all his playing career with the Pacers, so he also has the reputation of "Mr. Pacers". His regular season data is not conspicuous. He averaged more than 20 points per game in the twelve playoff games from 1990 to 2002. In 1993 and 2001, he averaged 31.5 and 31.3 points per game respectively. Performance.

At present, the mainstream off-ball running position in the NBA is mainly to cut to the basket and then use the cover to go out. Catching the ball in the middle distance, whether it is a mid-range shot, a back body, or breaking into the basket again is a very common choice. Jordan's off-ball role in the triangle offense is typical.

Kobe also used a lot of this classical split-type running position in his last life. Don’t think that Kobe can’t play off the ball. Every arrow in the triangle offense and off-ball skills are at their peak. They need to suppress their desire to hold the ball , A large number of off-ball offenses pulled out the team's offensive space, and then at the most critical moment, used abundant physical strength to take over the offense of the entire team.

But with the current confrontation ability, this style of melee combat in the middle distance is obviously not suitable. Kobe was not going to escape, he decided to quickly use the fitness strengthening method from his previous life to improve his physical resistance. But it takes time to accumulate, at this age when the physical condition has not adjusted to the peak. Kobe has decided to use the pick-and-roll with the ball and the three-pointer without the ball as his main offensive method.

The pick-and-roll with the ball is the signature survival method of the point guard. It allows a large amount of ball power to be concentrated in the hands of one person. The tactics of stars dominating the ball are also typical of later NBAs. This style of play has extremely high requirements on the ball holder. Ball control, organization, and scoring all need to reach a very high level to perfectly play this tactic. The representative figure of later generations is the bearded Harden, who has set off a bloodbath in the regular season for several consecutive seasons.

But the current NBA mainstream rarely has a shooting guard to dominate the pick-and-roll, and the coaches believe that this is the job of the point guard. The coaches use positions relatively rigidly to distinguish the responsibilities of each player on the field. If Kobe wants to get the right to initiate pick-and-roll tactics, he has to show his ability.

So what is the Black Mamba's training plan? Kobe's cheats are both simple and complex, that is, the "6-6-6" training method. The training intensity of this method is so great that only "hell" can describe it. What is the "6-6-6" training method? If it is explained by category, it can be broken down into "6 hours a day, 6 stages each time, 6 exercises a week".

6 days a week, 6 hours a day, 2 hours of running, 2 hours of ball training, 1 hour of lung capacity training, plus 1 hour of strength training.

There are generally two types of running venues for this subject: track training and court training. Throughout the running process, he sometimes chooses short-distance sprints to improve his running reaction speed. Of course, based on the benefits of long-distance running for the accumulation of physical strength, this training method is also essential. And the running practice on the basketball court is mostly switchback running. In fact, this will help to simulate the actual sports situation on the court and make early training preparations. Kobe gave this sport a very vivid name-"Stomach Buster".

Most of the training with the ball is based on shooting training. Kobe will force himself to shoot no less than 700-1000 times a day, but such high-intensity shooting training is not just based on quantity. Different shooting postures and different shooting angles constantly change his shooting methods until he is satisfied with himself.

Lung capacity training In this subject, Kobe will mostly choose high-intensity training content such as rope skipping and boxing as auxiliary exercises. It is worth mentioning that although the training subject is only scheduled for one hour in the plan, the actual situation is far from perfect. exceed this limit.

During the 6 days of strength training, 4 days of it are mainly strength training for the upper body, and the remaining two days are mostly matched with leg muscle training. But in the 6 days, sit-ups are the daily reserved subjects, and the rest use dumbbells and training equipment as the main training methods.

The 6-6-6 plan is Kobe and his trainers Gary Vitti and Joe Capone after years of summarization, tailor-made super-load training for Kobe. Kobe relied on this kind of intensity training to play his career. five champions.

Now Kobe doesn't have the money to ask Gary and Joe to act as his personal trainers, and there is no way to have the venue and sparring that can complete all the training. But he decided that the first thing he would do when he got paid was to hire the two of them as his trainers. Training and physiotherapy are things that Kobe attaches great importance to. The future emperor James spends 2 million US dollars every year to maintain his body, and Kobe is not much less. The body is the most important capital of a player, and training is the only way to realize your talent.

Kobe knew that many athletes in later generations would use steroids, growth hormone, exogenous testosterone and other drugs to make their bodies stronger quickly in order to gain muscle quickly. They often use drugs to avoid the league's inspection while faking injuries and offseason. But Kobe dismissed these things, and the proud Kobe will always look down on those medicine jar technologists.

When the sun has not yet risen, I came to the Planet Fitness gym for strength training. Kobe’s strength training plan adopts the three-point division plan of later generations, that is, the three major muscle groups of the chest, back and legs are trained in a cycle. At the same time, it will bring a shoulder, biceps, triceps, forearm, calf and other small muscle groups to train, practice six times a week, and cycle the three major muscle groups twice.

The advantage of this training method is that the recovery of large muscle groups usually takes 48-72 hours theoretically. After recovery, the peak stage of excess recovery is reached, and the next training can be accepted. The training of each muscle group is separated by three to four days, which can better grasp the timing of super-recovery of muscles. More effective stimulation, faster growth.

Kobe's talent makes his recovery ability different from ordinary people. Not everyone can train with such a heavy load, but every time Kobe goes through a hell of a day of training, he will feel full of energy after sleeping.

Kobe's current muscle density and muscle dimension need to be improved. In the first cycle, he will use multiple sets of training methods with small weights to stimulate the improvement of muscle dimensions. In the second cycle, he will use heavy weight and low-rep training. This kind of training plan is also the most suitable training method for him based on later scientific research and more than 20 years of training experience.

Kobe will not worry about the rapid growth of muscle strength affecting his shooting feel. First of all, later generations have scientifically proven that changes in strength will not make your shooting feel less comfortable. This is why future generations of players will choose a lot of strength training to increase muscle. Secondly, he already has a wealth of experience playing at peak strength, and he will adapt very quickly again.

A large amount of aerobic training every day will also weaken the effect of muscle growth, and overloaded training intensity will consume a large amount of muscle energy reserves. Rome wasn't built in a day. Even with such a training method suitable for Kobe, there will be no qualitative improvement in the short term, but Kobe knows that when he improves his strength, it is the moment when he dominates the NBA.

Kobe's training plan has a huge load. It is strongly recommended that you do not study. According to this plan, it is estimated that the muscles will dissolve. If you want to exercise at home during the epidemic, you can split Kobe's one-day training plan into 6 days, one hour a day, which is enough for us ordinary people to keep fit.