Coach don't tease me

At last the lunch bell rang, and Yang Dongyu, who was sitting in the front, took the lunch box as before, turned his chair around, and ate face to face with Wu Shaoqi.

"Today's group meal has chicken legs, Mr. Wu, you're lucky on your first day back to school." Yang Dongyu ate his own bento and looked at other people's bento.

"There are chicken legs in the group meal, which is also a group meal. How can it compare to the bento prepared by the family?" Wu Shaoqi also looked at others while eating, "Your mother brings you balanced nutrition every day. I am so envious."

"Then... I'll ask my mother to prepare one more for you in the future? It's not too difficult." Yang Dongyu suggested.

"Don't!" Wu Shaoqi hurriedly stopped him before he swallowed the food, "I just paid the meal fee for my group! Enjoy your mother's love by yourself."

After lunch, rest for an hour. In the afternoon, the students in the physical education class do not attend class, but practice their own specialties. Wu Shaoqi just finished changing into sports clothes, and his mobile phone sent a message notification. Dad took a selfie at the station on the other side. The sun was so big that he could only squint Focus on.

The wrinkles around the old man's eyes are getting more and more, but he also has a different vicissitudes of handsomeness. He often hears the elders of the neighbors say that his father who was not soaked in alcohol when he was young is very handsome, and he has inherited seven or eight points. ?Wu Shaoqi turned the phone camera to selfie mode, thought about the angle and took a handsome photo to pass to his dad.

With a click, there is one more person in the camera!

An Gefeng did not know when he walked behind Wu Shaoqi, calculated the right time, and moved to his side the moment he pressed the camera button, insisting on turning the solo photo into a group photo.

"What the hell are you crazy about!" Wu Shaoqi didn't expect that there was someone behind him, so he was so frightened that he cursed angrily.

"On the first day of returning to school, you are in such a good mood that you need to take a photo as a souvenir?" An Gefeng was a little bit amused: "Then I, the benefactor who brought you back to the right track, should just be in the photo together?"

"I sent a photo to tell my family that I'm safe, what are you messing with!" Wu Shaoqi was speechless when he met this man. He put his phone in his pocket and walked towards the gymnasium without looking back.

"That's fine," An Gefeng walked leisurely behind, "You happened to tell your family that this is your mentor."

Wu Shaoqi decided to ignore him and ran all the way into the gymnasium. When several team members saw him returning to the team, they surrounded him enthusiastically. They didn't ask him where he was some time ago. They just praised him for the conditions of the game that day and complained about how inhumane the coach's training is now. Talking too self-absorbed to see the Jagged Coach right behind them.

"Cough! How long are we going to chat? How about warming up? How about stretching?" An Gefeng said coldly: "Today's training will be very brutal. It is best to warm up well to avoid injury."

laugh!The team members made funny faces in the dark, doing warm-up exercises in silence, and Shi Ping felt the silent and strange atmosphere as soon as he walked in.

"What's wrong with these brats? Do you know you have to work hard?" He asked Angefon.

"They know that a catastrophe is coming," Angefon smiled confusedly, and raised his chin at Wu Shaoqi, who was pressing his legs and turning his shoulders: "Today Wu Shaoqi is returning to the team, so we have to give him extra lessons."

After the warm-up, An Gefeng will tell you the basic concept of periodical training. From the perspective of rock climbing, laymen think that as long as Kong Wu has a strong arm and two big muscles, he can climb well, but in fact the most important thing in rock climbing is his feet. How much force the feet can help the hands to share and where the feet stand to balance the body are the key points. Only when the upper and lower limbs and core muscles of the whole body are well developed can they climb well.

Therefore, in addition to basic arm endurance, Angerfeng's training content includes explosive power when jumping, a sense of balance when moving between rock points, and finger strength when grasping small points, all of which are included in the training content.Periodic training is to practice aerobic endurance, anaerobic explosive power, finger strength, and dynamic jumping in stages, and to improve the ability required for rock climbing as a whole.

"So in the next two weeks we will focus on aerobic endurance training," Angefon said, pointing to the training wall, "Now all the team members are on the wall, and they can grab any rock point at will, moving from the right side of the wall to the left side, Then from left to right, you can’t get off the wall until you have climbed for 10 minutes.”

The training wall is only four or five meters high. The team members don’t need to wear slings to tie the rope. They can start climbing with rock shoes. The wall is tilted about 20 degrees, which is not very inclined. In addition, Angefeng has no restrictions on what points they can grab The first 10 minutes were considered easy and comfortable, but before the full 10 minutes, everyone began to feel a little overwhelmed, and the most unbearable one was of course Wu Shaoqi who hadn’t practiced for a long time.

"How long?" Wu Shaoqi asked with a trembling voice. He felt that the small forearms of both hands seemed to be filled with lead, stiff and hard. He could hardly grasp even the biggest and deepest rock points, and his front was wet with sweat. .

"It's only half the time, come on." An Gefeng said, "When your hands are sore, you should pay more attention to whether you are doing the movements with the least effort, and don't forget to breathe to let oxygen go to the muscles."

day!

How can he get oxygen to his muscles when he can hardly breathe?Because he couldn't grasp the point, his whole body tensed up, but it took more energy. Du Miao Ru Nian was almost like this. He might be able to hold on for 3 minutes, but he knew that it was absolutely impossible to hold on for another 10 or [-] minutes.

"Touch!" Sure enough, Wu Shaoqi became the first person who couldn't hold on to the wall and fell onto the cushion.

"Go back to the wall, don't rest." Angefon took a pole the size of a water pipe in his hand, and poked him with the end of the pole: "Go up quickly."

"I'm out of strength..." Wu Shaoqi wiped the sweat on his shoulders.

"If you don't have the strength, you have to hit the wall, hurry up." Angefon urged.

Wu Shaoqi scolded his mother in his heart, gritted his teeth and climbed back to the wall, but he was powerless, and fell off after less than two minutes.

"Go back immediately if you fall, don't make me say it again." Angefon tapped him on the shoulder with his pole.

"Let's just say that I have no strength, and I will still fall when I go up!" Wu Shaoqi shouted.

"Others didn't fall, why did you fall?" An Gefeng said sharply, "You always think about your lack of strength and strength, but you don't think of effort-saving movements, of course you will fall."

Hold!Wu Shaoqi stood up slowly and climbed up the wall again, probably due to the mutual stimulation of ambition and anger, this time he lasted for more than three minutes before falling down, and he immediately returned to the wall without waiting for Angfeng's reminder.

"Very good, remember the feeling of sore hands, endure it, overcome it and get used to it." An Gefeng walked around to watch the movements of the players, and tapped the pole on his palm: "People's endurance can also be trained. Do you think you can't bear it?" When staying, tell yourself to hold on."

After three or 10 minutes, other team members fell off one after another, and all of them went up to the wall without saying a word. It was very cold in November, but every team member's clothes were completely wet, and their palms were even more slippery. It’s just that everyone gritted their teeth with staring eyes, panting heavily, just clinging to the rocks and refusing to fall behind others.

"Okay, time is up." Angefon pinched the timer: "Everyone get off the wall."

All the staff immediately let go of their hands and fell straight on the mat, lying flat in large characters. The sweat quickly printed the outline of large characters on the mat, as if they had just finished a sauna.

"Are you tired?" An Gefeng looked down at the entire row of players who were lying flat, and announced ruthlessly, "After 15 minutes of rest, we will go on the wall for 20 minutes."

"Ahhh! Coach, please spare me!" The wailing of the falling curve resounded, and An Gefeng smiled evilly: "Begging for mercy is useless to me. The so-called coach tells you to practice as soon as possible! Understand? You still don't grasp the time Drink water."

After 15 minutes, Wu Shaoqi climbed up the wall again like a pile of mud. He thought that he would not be able to hold on for 5 minutes in the second round, but he miraculously lasted 15 minutes before falling off. 10 minutes, could it be a flashback?

"Do you feel that your body is more adaptable to this intensity, and your tolerance to soreness has also increased?" An Gefeng looked at everyone: "Don't underestimate your body's ability to adapt, and don't feel that you can't do it casually."

A group of athletes who have just experienced hell and crawled back to the world to breathe have experienced some superficial, good medicine is bitter, and training is probably like this, right?

"Okay," Shi Ping clapped his hands: "After the rest, we will start to climb the route. After climbing the route, we will practice knotting and rope switching to prepare for outdoor rock climbing next weekend."

Speaking of this, everyone chattered excitedly as if they were going on an outing. Shi Ping tapped on the rock wall with a pole: "Outdoor rock climbing is dangerous and has many uncontrollable factors. Don't joke around, safety first."

"In the next few days, I will talk about some safety concepts for outdoor climbing." Shi Ping said again: "You have no experience in outdoor roping, so this time I will set the rope with Coach An, and then everyone will follow."

Angefon wants to put a rope?Shi Ping often goes up the rock wall to demonstrate routes, but Angefon has never climbed in front of them.Wu Shaoqi looked at An Gefeng with his eyes wandering.

Hmm... Suddenly, I look forward to coming soon next weekend.

No.: CH19

The author has something to say: I checked the names of the literature related to poison yesterday, and there were a lot of them, so I changed the name of the literature.

In addition, it is currently updated at [-] o'clock in the morning of the next day, and occasionally I will touch on metaphysics, please don't mind.

"Mr. Wu, you don't want to eat the group meal?" Yang Dongyu turned his head and found Wu Shaoqi lying on the table when the class bell rang at noon. The alarm bell sounded in his heart, fearing that he would encounter any difficulties again: "If you have something to tell, I will help Think of a way, don't suspend school again."

"I'm just sleepy. I'll eat later and sleep first." Wu Shaoqi said in a Weng voice without raising his head, "Call me half an hour before training in the afternoon."

Yang Dongyu frowned as he watched his hair twitch, and gently placed the extra bottle of yogurt on his desk.

Wu Shaoqi didn't wake up until 15 minutes before the start of training. It took less than 5 minutes to sweep Chinese food and yogurt into his stomach, change into sports clothes and rush to the gymnasium. Everyone was already warming up spontaneously.

He ate too fast, and when he bent over and stretched his legs, he felt that the food was about to pop out of his throat, so he had to straighten his back and rub his stomach to burp.

"Young Master Wu, didn't you get enough sleep last night? I saw you were sleepy just now." Yang Dongyu folded his hands behind his back, while tightening his latissimus dorsi and shoulder blades, he still cared about him.

"I stopped working in the bar before, the environment there was too complicated, and now I have to deliver newspapers in the morning." Wu Shaoqi yawned again: "I get up at 03:30 every day, I am so sleepy."

"Are you too tired like this?" Yang Dongyu tilted his head to look at him: "The training is so fucking..."

"It's okay," Wu Shaoqi smiled, "I just caught up with sleep for an hour, and now I feel very energetic."

"Warm up carefully. A good warm-up can prevent sports injuries. Don't just talk about it."

The voice of the devil coach came in from the door. Wu Shaoqi and Yang Dongyu looked at each other and stretched each other tacitly. There was no way. Angerfeng had a high requirement for warm-up. In the past, the players could just shake their arms and turn their necks. Now It took about an hour to do the whole set, and Coach An supervised it personally, every movement must be in place, and there must be no sloppy at all.

"Come here to gather after warming up." After everyone sat down, An Gefeng distributed a small booklet to each of them, in which there was a column according to the date: "In the future, we must make a record of the training content every day, and we can't just rely on impressions. Or based on feeling, "it seems to be in better condition today" "I'm a little tired today", this kind of feeling may not be accurate." He rolled his eyes and stared at Wu Shaoqi's face: "Wu Shao, have you lost weight recently?"

"Probably...a little bit." Wu Shaoqi replied foolishly when he was called on suddenly.

"Just like this, without digital records, we are only at the stage of 'probably', 'as if', and 'possible'," An Gefeng spread out the inside pages of the book to indicate: "In the future, we will also record the weight and body fat. If possible , it’s best to write down the time you sleep every day, this is the way to understand your physical condition. Don’t fill it indiscriminately, I will collect the notebook every Friday and come back to check.”

After An Gefeng's training session was over, Shi Ping held a simulated game for everyone to compete with each other. By the way, it was used as an acceptance of the latest practice results. Although the team consisted of six people, no matter how small the game was, it was still a game. It's a battle of wits and courage.

"This kid is getting more and more handsome." Seeing Wu Shaoqi climbing the route, Shi Ping nodded with satisfaction. "Recently, endurance has gradually improved. The proportion of hasty shots has dropped a lot, and the overall stability has improved a lot."

"Don't be satisfied with the status quo, young people have great potential." An Gefeng was recording with his mobile phone, and frowned at Wu Shaoqi on the screen: "Is this kid really skinny? Wait a minute and call all the team members." Everyone stood on the scales to record."

There are also three routes in the simulation competition, and Wu Shaoqi is the only one who climbed all of them.After finishing the last climb, he turned around and shouted at everyone, and the team members also shouted and shouted in unison. The audience was very excited, but when the guarantor slowly put Wu Shaoqi down, he staggered and his legs were weak when he landed. So I quickly supported the floor with my hands so as not to fall.

"Mr. Wu! Are you okay? Your face is a little pale?" The guarantor was Yang Dongyu, who reached out to give him a hand in a panic.

"It's okay, it's just that I didn't stand firm." Wu Shaoqi untied the knot, and took a few sips from his water glass on the shelf beside the field. The dizziness came and went quickly, and within a few minutes he It has slowed down, and it seems that the body is not used to this kind of pace of getting up early and getting up early.

"Okay, everyone has worked hard. In the future, there will be simulated competitions on a regular basis, as the acceptance of the training results at each stage." Shi Ping asked everyone to sit down and rest: "Today I have to do some more leg muscle training, but just now The coach said that he will go rock climbing outdoors tomorrow, so he will let you rest today, and then you can go home after some soothing stretching. Gather at the school gate at 06:30 tomorrow morning, bring warm clothes, and don’t be late!”

"Wait, let's weigh it before we go back and record it in the notebook." Angefon took out the electronic scale and put it in front of him: "Take off your shoes and socks and stand on it."

The team members stood on the scale one after another, "Li Xinbang, 172 cm, 65.5 kg." An Gefeng looked down at the numbers, and Shi Ping helped the team members record them in their notebooks.

"Next one, Yang Dongyu, 175 centimeters... well, 68.1 kilograms."

Wu Shaoqi was the last one. He had just drank a full stomach, so he wondered if it would be too heavy to measure.

"Wu Shaoqi, 180 cm... 67 kg..." An Gefeng frowned and confirmed the displayed number again, "67 kg... Considering your height, this weight is too light."

Yang Dongyu was squatting to put on his shoes. When he saw the number at a glance, he said bluntly, "Mr. Wu, I remember you still had 70 in the health check when school just started. Why did you drop so much?"

"Isn't it better to be lighter? It can save a little effort on the arm when you are on the wall." Wu Shaoqi was a little surprised by this number, but he felt that there was nothing to make a fuss about. Isn't everyone thin and fat now and then?He put on the socks, poked his feet into the shoes and twisted them to put them on: "Coach, can we go after the weighing?"

An Gefeng returned the notebooks to the team members one by one: "Others can leave, Wu Shaoqi, please help me move the rope and training equipment back to the equipment room."

Wu Shaoqi dragged his schoolbag and ran three steps towards the gate, and then walked back with drooping shoulders when he heard Angefeng's instructions, and walked to the equipment room with Angefon lifting one side of the basket.

"I'll turn off the light here, you can leave after putting away your equipment. See you tomorrow!" Shi Ping shouted from behind, but An Gefeng didn't look back, he raised his hand and waved it twice as if he heard it.

It was only [-] meters to the equipment room, Wu Shaoqi walked ahead with the basket hooked behind his back, yawning, shaking his head, he was so tired that he couldn't even lift his feet, the soles of his shoes rubbed against the ground and made a rustling sound, and there were bursts of water in his eye sockets. I didn't notice that I kicked my toes on the steps in front of the equipment room, leaned forward, and knocked my head on the door panel with a "boom".

"Ouch." Wu Shaoqi rubbed his forehead.

"Will you take the bus home and sleep all the way to the last stop?" Angefon opened the door of the equipment room and glanced back at him: "Are you back to Mars to work?