This is the summer training encyclopedia released by Malone 1999.

What's inside?

The following training programs are aimed at professional basketball players.

Amateurs must have the guidance of professionals and make plans according to their abilities.

The day's training will start with exercising the arm muscles. Malone will warm up with some lighter dumbbells, and then do five sets of barbell arms with heavier weights to exercise biceps brachii. One group does 10 times, and the weight of each group increases from 135 pounds (about 62 kilograms) to 165. In the fifth group, put on the barbell with the maximum weight, that is, 165 kg, but everything has just begun.

Loading will help Malone's muscle mass increase rapidly. Then he needs to exercise the flexibility of the upper arm muscles and carve muscle lines by bending one arm with dumbbells. This part of the exercise is divided into three groups, each group has to do 12 times, and the weight ranges from 45 pounds (about 23 kilograms) to 75 pounds (about 34 kilograms). Move slowly when you put it down, and move quickly when you lift it.

After doing the above two exercises, Malone will feel that his biceps have lost consciousness, as if he has left his body and no longer exists. At this time, he will get a rest time of 10 to 12 minutes, and use sports drinks and bananas to supplement the lost water and physical strength. Then he needs to do three groups, each group 12 arm and exercise triceps. These three exercises are all fixed arm muscle exercises, and it is from these movements that he gains a pair of strong arms, so that he will not fall behind in hand-to-hand combat with any opponent.

After the arm muscle training is completed, rest for 30 minutes, this time it is leg muscle training. He will jog on the treadmill for 30 minutes to warm up at first, and then do 20 squats with a barbell of 180 lb (about 82 kg) and 270 lb (about 122.5 kg) on his shoulder. After the 40th squat, his leg muscles will be completely excited. At this time, the big meal begins, and then you need to do three groups of squats, each group is ten times, the first group is 360 kg, the second group is 450 kg, and the third group is 550 kg.

However, squats only take care of the thighs. After half an hour's rest, you need to do five groups, each group 12 times to lift the calf and lift the heel with weight ranging from 150 pounds (about 67 kilograms) to 280 pounds (about 127 kilograms).

Back training

At ordinary times, he will use five groups 10 of combined equipment to pull down and three groups 15 of barbell to exercise his back muscles. These two groups of exercises are the most effective ways to quickly increase the strength of his back muscles, and then he will work on the rowing machine for 20 minutes, which will help to lengthen the width of his back muscles and coordinate with his arm muscles.

Exercise comprehensive balance, coordination and flexibility.

Need to lie on a big ball.

You can catch the basketball handed to him by your personal trainer with both hands or one hand. The position of catching the ball will be different every time, which may be on the side, behind the head, or in the chest and abdomen. The requirement is that you must keep your balance while catching the ball and not drop it. Usually 500 times.

The above is the training from Monday to Saturday

Sundays are usually relaxing, swimming in the morning, hunting on my own farm in Arkansas in the afternoon and playing friendly games with my former friends in the evening.

One-day recipe

Breakfast: First eat 4-6 egg whites to supplement protein, then a hamburger with pork and eggs, plus a large glass of juice or skim milk.

Lunch: The staple food is fried turkey sandwich or chicken and vegetable salad, and there will be some desserts after dinner.

Lunch: ginseng soup (this may be the secret of his staying energetic on the court), salad.

Dinner: A few good steaks, sandwiches, a lot of fresh vegetables and fruits, all fried in medium.

Midnight snack: skim milk, plus 4 ounces of steak

Don't eat anything an hour before going to bed.

take exercise