The Demon King System

Chapter 2: Demon King System

After reading through these notes, Sun Hao felt that this belated system was a real steal.

Setting aside the second and third points, the first one alone was enough to get him excited.

Basketball relies on the body, and this system could directly compensate for his biggest weakness—height and wingspan.

That was the best news possible.

Not to mention the second and third points.

As a coach responsible for team training, those two were practically tailor-made for him!

Damn, as the saying goes, haste makes waste—there was a reason this came late!

He dismissed the attribute interface, and the scene before him shifted again.

The world was no longer blank; it had transformed into the shape of a gym.

But perhaps because the system was in its initial version, the gym only had basketballs, hoops, and a row of chairs against the wall by the sidelines.

There was a door connected to the edge of the gym. He pushed it open and found a weight room.

The equipment in the weight room was also fairly simple.

After a full lap, it was like a computer setup—this system's initial version was the bare minimum.

But since the earlier notes mentioned it could be upgraded, Sun Hao didn't mind.

Right now, he was buzzing with excitement.

If he weren't still standing on the side of the road, he would have already started training without a second thought.

With a flick of his mind, he exited the system.

The sound of basketballs bouncing and players shouting reached his ears again.

The people on the court had changed; the previous group was sitting on the sidelines, drinking water and resting.

One to two in time—about right.

A grin spread across Sun Hao's face as he sprinted home, feet practically on fire, singing as he ran.

"I want a life that blazes~ like soaring through the vast sky~"

Whenever he was happy, he'd belt out a few lines of this Wang Feng song, even though he had no idea why Wang Feng wanted to "blaze" his life.

He arrived home, panting.

"Why run so fast? Someone chasing you?"

"Kids running more is a good thing—he's thirteen, he can take care of himself."

"Look at all that sweat. Come on, change your clothes, wash your hands, and eat."

Home meant the sound of his parents talking.

Sun Hao hummed in acknowledgment, then obediently went to wash his hands.

They were supposed to be his older brother and sister's age, yet here they were as his mom and dad.

When Sun Hao first transmigrated, it felt incredibly strange, but luckily his "parents" were good people, and he gradually got used to it.

After eating, he said he was going to do homework, closed his door, and sat down at his desk.

Next to the desk was a freshly brewed cup of goji berry tea—a health habit from his previous life.

After resting a bit and feeling like he'd digested enough, he flicked his mind again and appeared in the system space.

As a professional basketball trainer, he'd already crafted a scientific training plan based on the available conditions while running home.

They say you live and learn, and now he had a new understanding of that saying.

After all, what if you transmigrated and didn't have any professional skills to fall back on!

Once inside the system, he walked straight into the adjacent weight room connected to the gym.

Training required scientific rigor, or rather, systematicity.

He was an expert in this area, knowing how to allocate energy most efficiently and what order would yield the best results.

He started with strength.

Strength was the foundation of everything.

Strength was mainly divided into two major parts: core strength and upper/lower limb strength.

But this weight room only had basic equipment, so core strength was off the table—he could only work on upper and lower limbs first.

Upper limb strength mainly came from the back, shoulders, chest, abdomen, and arms.

For the back and abdomen: two sets of weighted sit-ups and seated forward bends.

For the shoulders: one set of weighted lateral raises, one set of barbell shrugs, and one set of dumbbell flyes.

For the chest, even simpler: two sets of push-ups, plus one set of reverse-grip pull-ups and one set of pull-ups on the bar.

After working through these three areas, his body felt slightly warm, and he was already starting to get a feel for it.

Next came the arms, which had quite a few more exercises to work on compared to the rest.

Dumbbell flyes lying supine, weighted straight-arm lateral raises, front arm crosses in front of the body, weighted elbow curls, bench press with a barbell, weighted overhead presses...

This was how the Kirin arm was forged.

By the time he finished this sequence, he could already feel his body fully warmed up, so he seized the momentum to start training his lower body.

The strength and muscles of the lower body were mainly concentrated in the lower limb girdle muscles, thigh muscles, and calf muscles.

For the lower limb girdle muscles, one set of weighted high leg raises, one set of hanging leg raises, plus one set of front leg holds and supine leg raises;

Then the thigh muscles, prone leg curls, weighted side swings, weighted squats;

Finally, the calf muscles, weighted deep squats, half squats, prone reverse arch extensions, kneeling palm leans, weighted back kicks, and backward push runs;

After completing the entire routine, he could already feel every muscle in his body starting to burn.

But he stopped there for now.

He then returned to the gym.

After strength training, the next thing on the agenda was jumping.

Jump training included squat jumps, toe raises, step-ups, vertical jumps, and toe jumps.

At this point, the chairs in the gym became the best auxiliary tools.

Because toe raises required stairs to perform, and without stairs, placing chairs horizontally was the best substitute.

As for step-ups, placing the chairs vertically worked just fine.

This was also a common misunderstanding many people had about Yi Jianlian being called "Chair Man."

The role of chairs in basic training was absolutely crucial.

After a few sets of exercises, Sun Hao could already feel a lightness in his legs.

That was a sign that his body was fully loosened up.

He stopped there and moved on to ball-handling and shooting drills.

Compared to strength and jumping, these two aspects were where he excelled more.

After all, in the NCAA, they were the top priority in training and formed the very foundation of the pyramid.

Wide crossover dribbles, low crossover dribbles, continuous between-the-legs and behind-the-back dribbles, continuous between-the-legs and front-of-body dribbles, figure-eight dribbles between the legs, figure-eight finger dribbles behind the back, spider dribbles, and so on.

The methods for ball-handling or dribbling training were diverse, but they all shared one goal: to master the feel of the ball and ultimately achieve unity between man and ball.

Physical talent was innate, but ball feel was almost entirely forged through relentless training.

The most famous example was none other than "White Chocolate" Williams, who started practicing ball-handling at age four and, after more than twenty years of hard work, developed an extraordinary dribbling technique.

Shooting training was the same—positions, reps per set, rest intervals, and shooting methods.

That was how training worked: once you mastered the method, your efficiency would double with half the effort.

When it came to shooting drills, Sun Hao had his own focus—he concentrated on long-range shooting.

The reason for this was simple.

It was 1995 now, and even five years later, when he turned 18, it would only be 2000.

Before 2004, even the NBA, which represented the highest level of basketball, had not yet abolished the hand-check rule.

The hand-check rule allowed defenders to place their hands on offensive players during defense, making it the most effective way to limit drives.

In other words, in this era, driving to the basket was almost as dangerous as gambling with your life.

In contrast, long-range shooting reduced physical contact and unnecessary injuries.

More importantly, this era didn't value outside shooting, so he could become the first to eat the crab, even earlier than Stephen Curry.

With training content and a plan in place, the next step was gritting his teeth and persevering.

In his previous life, Sun Hao had also aspired to become a professional player, but his physical condition fell short, and he drifted from 18 to 28 as an assistant coach.

So after the transmigration, having this chance again, patience was the last thing he lacked.

After half a day of training in the system, returning to reality, he immediately felt aches and pains all over.

It seemed the training effects from the system were directly brought back to reality.

But because of the time ratio, only two hours had passed in the real world.

His parents pushed the door open at that moment, saw him doing homework, and then left again.

Sun Hao stood up, stretched his body, and then really started on his homework.

Many NBA players missed out on good colleges due to insufficient grades, losing the chance to enter prestigious NCAA programs, and some even lost their shot at the NBA entirely.

So even with a golden finger, he couldn't afford to slack off on his studies.

Fortunately, middle school homework at this time wasn't on the level of those "parent-killing" assignments of the future, so he breezed through it with ease.

With the system acquired and homework quickly finished, a pleasant day came to an end. After dinner, he went to bed early.

Having trained for so long in the system, his body was tired, and he fell asleep in no time.

After falling asleep, he had a wonderful dream.

In the dream, both he and Yi Jianlian were selected by the Hongyuan Youth Team, then entered the first team together and dominated the CBA.

Just as he was about to dream of winning the championship together, dawn broke, and the dream ended.

Although the beautiful dream wasn't finished, Sun Hao woke up with a smile on his lips.

Even if it was just a dream, with the system, making all of this a reality was entirely possible.