Chapter 120 God will not have mercy on me, but the system will
On the first day of resuming training, Jiang Yuan met Casemiro in the team cafeteria in the morning. This rare guest was sitting alone on a chair drinking Yakult with a serious expression and even his arms were shaking.

Jiang Yuan walked over with his plate and greeted Casemiro: "Carlos, you look very uncomfortable. We lost, we should get out of here."

Jiang Yuan thought Casemiro was like this because of the loss to Bayern, so he comforted him.

"No, you don't understand!"

Casemiro shook his head. There was only half a piece of buttered bread on his plate, nothing else.

But judging from the bottle of Yakult he had just opened, Casemiro should have just arrived at the cafeteria. Jiang Yuan felt a little strange, but didn't say anything. He just sat on the chair and ate his buttered bread: "What do you mean I don't understand, Carlos, please explain it in detail"

Casemiro took a sip of Yakult and looked at Jiang Yuan with a serious expression: "Mr. Hu Lun only gave us one day to rest after the game before, but this time we rested for two days. Do you know what this means?"

"Hmm? What does it represent?"

After Casemiro said this, Jiang Yuan realized that something was wrong. Lopetegui had a habit of giving the team a day off after a loss. According to him, it was to give the players some time to relax their tense emotions, but this time they were given two days off, which was indeed a bit nonsensical.

You know, in order to prepare for the Champions League, the first team did not arrange any high-intensity training at all, and there was no need for two full days of rest.

"Come on, Jiang, come here!"

Casemiro hooked his finger, motioning Jiang Yuan to look over there. His mysterious look made Jiang Yuan laugh, but after hearing what Casemiro said, Jiang Yuan could no longer laugh.

"Today we will most likely practice endurance, your favorite speed endurance!"

"..."

Jiang Yuan froze. As someone who had participated in the school team training since he was a child, how could he not know what Su Nai meant?

Speed ​​endurance, the full name of which is speed endurance, is known as the nightmare of athletes all over the world.

In fact, there is no need to call it that, it is just a nightmare.

"Wait, Carlos! I've been in the first team for almost three months, why haven't I encountered any speed training?"

Jiang Yuan then realized that he had not trained his endurance since coming to Europe.

Casemiro waved his hand and explained: "That's because we were fighting on three fronts before, and the schedule was tight. Now we have lost the Portuguese League Cup and the Champions League, and we only have to play one league. I have more free time, so I started to practice speed and endurance."

Casemiro has a point. A speed training session requires at least three days of recovery, which is impossible given Porto's busy schedule.

But now there is only one Portuguese Super League left, and the three-day vacuum period doesn’t matter to the team.

"Oh no……"

After listening to Casemiro's explanation, Jiang Yuan looked frustrated.

Now all signs indicate that there is no chance that I can escape speed endurance training today.

Thinking of this, Jiang Yuan wanted to spit out the buttered bread he had just swallowed.

The more you eat now, the more you will vomit later!
Looking at the delicious salmon pieces on the plate, Jiang Yuan instantly lost his appetite.

"Carlos, what is Mr. Hullen's speed endurance training like? We won't be doing this all morning and afternoon, right?"

Jiang Yuan just ate two bites and got by. As long as there was enough glucose to cope with the subsequent training, the rest of the food would be redundant - at least for today.

Casemiro clasped his hands together and said, "It depends. Sometimes we only need to run in the morning, but sometimes we have to run in the afternoon. Now all we can do is pray to God. God, please have mercy on us!"

……

"Okay, today we will focus on endurance training. Both the morning and afternoon classes will be endurance training."

Lopetegui held a notebook and the players immediately cried out in grief.

"Stop complaining. How can you be a professional player if you can't endure hardship?"

Lopetegui cursed angrily, and the players suddenly became quiet, with black faces.

Maybe this is the charm of SpeedNai!
Quaresma stood up and said, "Sir, what is the specific content of our training..."

Lopetegui looked at the notebook on which he and Klein (the team's fitness coach) had drawn up the training content two days ago: "Two groups according to age, Group B for those over 28 years old, and Group A for those between 18 and 28 years old"

"what?"

Jiang Yuan raised his hand: "Sir, which group am I in?"

Lopetegui looked up at Jiang Yuan, then he remembered that there was someone under 18 in the first team, so he changed his words and said, "You go to Group A, the training intensity of this group is higher, which is more suitable for your situation."

Jiang Yuan licked his lips: "Sir, I think I am more suitable for Group B!"

"Haha, I don't recommend opening a PRO group just for you. Since you can run so fast, you should run more. This way you can play to your strengths!"

Lopetegui showed a meaningful smile, which made Jiang Yuan feel cold: "Forget it, I'll go to Group A..."

As the intensity of today's training was quite high, the warm-up took almost an hour. When the players' muscle mucosa were loosened, Lopetegui explained the training plans for the two groups.

Klein is in charge of Team A, which includes Jiang Yuan, Casemiro and others. The first test is anaerobic endurance.

Run from the starting point P to 10m away and then turn back. Then run from point P to 20m away and then turn back. Then continue from point P to 30m away. This is a set. There is a 5-minute break between each set. Repeat for 5 sets.

Team B's training content is slightly easier, but not much easier.

Soon, the 19 players of Team A started their first training session under the leadership of Klein.

"Beep!"

Klein blew the whistle, and Jiang Yuan and 19 other players started at the same time. In the short-distance shuttle run event, Jiang Yuan's advantage in starting speed was maximized, and even if Jiang Yuan did not run very seriously, he could still take first place.

Unfortunately, the heart rate monitor on Jiang Yuan's chest sent his real-time heart rate to the iPad in Klein's hand, and the latter immediately shouted: "Jiang, you can be faster. The requirement is 95% of your ability, but your current heart rate is only 105!"

What is speed endurance? The key is your ability to maintain a speed. If the speed is too slow during training, it will not be effective.

In ultra-short distance sprints, the main energy source for the human body is creatine phosphate (CP), which allows athletes to burst out nearly 800w of power at the moment of starting (some road cyclists can even reach 1.2kw).

This is the key to training, the short interval arrangement is designed to allow the player's body to provide energy through CP.

Klein requires everyone to use 95% of their maximum capacity and arranges a rest period of up to 5 minutes. The emphasis is on a high-intensity, low-volume training plan.

A 5-minute rest can allow the players' CP to be fully restored. This training can improve the speed at which players recover their CP during the game. The CP recovery rate is very important for speed players because it is the driving force for players to change direction and accelerate multiple times.

Hearing Klein's urging, Jiang Yuan did not dare to delay and immediately accelerated, leaving Neves and Casemiro far behind.

While watching the players run, Klein also keeps an eye on their heart rates. A high heart rate indicates that the players are enduring hard training, while a low heart rate indicates who is slacking off.

"Hu, hu, hu!"

After one group ended, Jiang Yuan gasped and waited for the next group to start.

The last time he had speed and endurance training was under the guidance of the school team coach He Qiongshan, which was incomparable to Porto's speed and endurance training.

Of course, this doesn't mean that the training plan formulated by He Qiongshan is easy, but because the heart rate monitors that Klein put on them deprived Jiang Yuan of the opportunity to be lazy!
"Hurry up, Reuben, you're slowing down!"

Klein walked over to Jiang Yuan while shouting, "Jiang, this should be your first time practicing endurance, right? How does it feel?"

Jiang Yuan gave Klein a thumbs up: "It feels great!"

Klein laughed and said, "Haha, I hope you can still laugh in half an hour!"

Finishing faster means resting faster, and resting faster means starting faster.

Porto's physical coaching team consists of four people, so the players can train at their own pace. Jiang Yuan naturally becomes the one who completes the shuttle run task the fastest in the team.

Klein took a look at Jiang Yuan's heart rate at this time: 161
"How about it?"

Jiang Yuan took a deep breath and greeted Klein.

"not bad!"

Klein gave Jiang Yuan a thumbs up.

Jiang Yuan walked in front of Klein and said, "Come on, what do you mean by not bad? I'm already the fastest."

Klein shook his head and explained, "Speed ​​is one thing. You are indeed very fast. But a football game lasts 90 minutes. We also need to see how fast your physical strength recovers."

Klein motioned Jiang Yuan not to speak, then showed his iPad to Jiang Yuan.

bpm for Yuan Jiang：156
"Your resting heart rate is 52 beats per minute. If your heart rate can drop to 104 beats per minute after three minutes of rest, it means that you have a good recovery ability." After Klein finished speaking, the two began to wait.

"Sir, I would like to ask what this recovery speed is related to?"

Jiang Yuan suddenly asked.

Klein smiled: "Maximum oxygen uptake, and your body's resting condition"

"I see!"

Jiang Yuan nodded. If it came to maximum oxygen uptake, he wouldn't be panicking.

I'm screwed!

Sure enough, after 120 seconds, Jiang Yuan's heart rate dropped to 89 beats per minute. Klein smiled with satisfaction: "Jiang, your endurance attribute is quite good. In fact, I should have guessed it earlier. If you didn't have such recovery ability, you wouldn't be able to practice on the court every night."

Klein put his hand on Jiang Yuan's shoulder. It is said that people in Asia have poor physical fitness, but Jiang Yuan's physical fitness is simply too good!
After completing 5 sets of shuttle run training, Jiang Yuan ranked first in each set, which made his teammates envious.

"Jiang, you are really fast. I wish I could be as fast as you."

Neves rested his hands on his knees, and it was obvious that he was really tired.

Jiang Yuan shrugged and said nothing.

Everyone’s heart rate is 95% of their maximum heart rate, it’s not like I’ll feel easier if I run faster.

It’s really fast, and it’s really tiring!

The shuttle run training has been completed, but no one is happy because it is only 10: and there will definitely be more events to come.

As expected, Klein took out the same notebook as Lopetegui and read it out: "Everyone's task from now on is the same. Put on your running shoes and do five 5m runs, requiring 400% of your effort, with rest periods of 85 minutes, 6 minutes, 5 minutes, and 4 minutes respectively."

"Grass!"

After listening to Klein's training arrangements, Jiang Yuan spoke directly in his native language.

"Jiang, do you have any questions? If you have any questions, I can give you a 400m one."

Klein looked at Jiang Yuan with a smile.

"No problem, I'm just going to change my shoes."

Jiang Yuan ran away dejectedly.

Damn it, 5 400 meters and still need 85% of the strength, isn’t this just torturing me to death?

"Beep!"

The training started. Jiang Yuan couldn't hide at all due to the heart rate monitor on his chest, so he rushed out directly. The team's winger Te Lu followed closely behind, leaving the remaining dozen people far behind.

"55.4s"

Klein noted Jiang Yuan's results. The team doctor came over immediately and used a small toy to give Jiang Yuan an injection on his earlobe. A drop of blood squeezed out.

This is a way to measure an athlete's blood lactate. Knowing the real-time blood lactate level in an athlete's body is very helpful in guiding training.

16mmol/L
It is considered normal after training.

"Fuck, huh, huh!"

Jiang Yuan took big gulps of air in and out through his mouth. Although breathing through the mouth was not appropriate, Jiang Yuan's body urgently needed more oxygen.

The hydrogen ions, a byproduct of lactic acid in the blood, destroyed Jiang Yuan's homeostasis, and a sour and swollen feeling surged through his body on the front of his thigh.

Klein came over and said, "You ran the first 400m a bit too fast. You can slow down a bit for the next one."

This is a bit fast based on Jiang Yuan's heart rate. Just now, Jiang Yuan's heart rate has exceeded 150, which does not meet the mission requirements. As a rigorous German, Klein will not allow this to happen.

"Row!"

Jiang Yuan nodded, rested for 6 minutes and measured the blood lactate level again: 6.8mmol/L
It’s time to start the next one!

"Beep!"

56.8s
It was more than a second slower than the last time, but Jiang Yuan felt even more tired. There was no doubt that the concentration of lactic acid in his blood was definitely higher than the first time he finished the run.

The results of the next two 400m were 56.5s and 57.0s respectively. Except for the fourth one which was a bit slow, the rest were completed well.

At this moment, Jiang Yuan felt something blocking his chest, making him feel extremely uncomfortable.

next second...

"yue!"

Jiang Yuan successfully vomited out his breakfast. The beige food residue mixed with sports drinks rolled out of his stomach and spread on the grass like a pool of porridge.

In fact, Jiang Yuan was not the first one to vomit. Casemiro and Tello had already vomited once before him.

Klein just glanced at Jiang Yuan. He knew that if you run too much, you will vomit. As a physical trainer, he was used to it. He just said, "The lactate test just now showed 20mmol/L. We will change the rest time for the last 400m to 11 minutes. Run at full speed."

"..."

Jiang Yuan rolled on the ground twice, feeling extremely uncomfortable, and then collided with Casemiro who was also rolling nearby.

"Jiang, how do you feel? I feel very uncomfortable now! Ahem! God, have mercy on me!"

Jiang Yuan put one hand on his forehead and looked straight at the sun in the sky: "It's all the same, Carlos, God will not have mercy on us, you better give up!"

At this moment, Jiang Yuan felt a familiar electric shock in his brain.

[The host is detected to be suffering from the pain of training, and the cells are reorganized once]

[Additional reward: Your endurance has been slightly improved]

then……

Jiang Yuan suddenly felt refreshed and jumped up from the grass.

God won’t have mercy on me, but it doesn’t matter, the system will take action!
Casemiro was stunned: "Jiang, aren't you as upset as I am?"

Jiang Yuan waved his hand and said apologetically: "Carlos, I'm sorry, I was just joking with you."

Casemiro: ???
No, you came first in every one of the five shuttle runs, and you also came first in every one of the four 5m races.

I saw you vomit just now, and now you just stand up and say it's okay?
Bro, are you Superman?
In order to avoid arousing Klein's suspicion, Jiang Yuan secretly did some warm-up exercises on the side, just to prevent his heart rate from suddenly becoming very low and thus arousing Klein's suspicion.

Unfortunately, Klein still found the problem: "This machine is too rubbish, and it's made in Germany. Jiang, your heart rate on my tablet just now went straight to 55, which scared me!"

Jiang Yuan quickly smiled and said, "How much is it now?"

Klein took a look and replied, "79, it looks like you've recovered well. It's 11 minutes now. Let's get started!"

Klein called all the players over, and Casemiro already looked like he had lost all hope in life.

"The last one is all-out. Everyone's heart rate must not be lower than 170. Those over 25 years old can reach 165. Do you understand?"

"Beep!"

After refreshing his state, Jiang Yuan rushed out like a spring, kicking his legs, swinging his arms, extending his knees, thrusting his hips, and whipping...

"what?"

Klein was shocked. I asked you to go all out for the last 400 meters, but I didn't let you do this?
"Jiang, slow down!"

Klein was a 400m runner before, and he was well aware of the consequences of starting too fast in the 400m race, which was impotence in the last 100 meters. However, Jiang Yuan, who was in the sprinting state, could not hear what Klein was saying at all, and in a few seconds he left the second place Terlo behind by nearly 20 meters.

The gap gradually widened, and in the sprint stage Jiang Yuan was already 50 meters faster than Te.

Reaching the finish line, Klein checked the clock.

"50.5 seconds"

……

PS: 400 seconds for 50.5m running in grass shoes is approximately equal to 49.2 seconds for spiked tracks (data fluctuates widely).
Reference data: 400m national first-level athlete standard 49.60s
(End of this chapter)