Soldiers' Assault: Veteran Special Agents and New Recruits

Chapter 55: Company-wide Fitness and Physical Training, Chengshi Speed-Up System

There are many methods for training speed and agility, with varying degrees of effectiveness and different points of application.

However, if we only consider speed and agility training for big men, then NFL football players are definitely the best fit for Jackie Chan's training methods.

It can be said that it was tailor-made for Jackie Chan!

In terms of physical attributes and muscle mass, rugby players are absolutely at the top level, even when looking at all sports.

The unique nature of rugby means that rugby players must possess strong physical attributes and sufficient muscle mass to remain standing on the field.

They also need to have super speed and explosive power to burst out when they get the ball.

You also need to have exceptional reaction speed so that you can dodge an opponent's charge at you and try to knock you over with agility and quick reflexes.

It possesses both strength and speed and agility.

This is what a rugby player is like!

This incredible speed and explosive power, along with the coordination and agility of the body, are exactly what Jackie Chan needs, and his training methods can be applied to him.

Coincidentally.

In his past life, Jackie Chan researched physical training in various industries in order to create a training model, including the training system of NFL football players.

It's definitely unrealistic for the Steel Seventh Company to completely replicate the entire system.

There aren't that many suitable equipment and materials.

However, if we identify a few of the most effective movements and make some arrangements based on the existing terrain of the Seventh Steel Company, there shouldn't be any major problems.

Anyway, Company Commander Gao Cheng had already said that Cheng Long of the Steel Seventh Company could do whatever he wanted.

After careful recollection and organization, Jackie Chan finally finalized his speed and agility training system and named it the "Jackie Chan Speed-Up System".

It consists of 5 main movements and several auxiliary movements.

The first main movement is a crab walk combined with running forward.

Squat down halfway, move sideways to the left like a crab for 5 meters, then sprint forward for 5 meters, then move sideways to the right for 5 meters, and then sprint forward for 5 meters.

Three cycles make up one set, and you practice three sets at a time.

This exercise can help you practice short-distance bursts of speed and also make your left and right movements more coordinated, allowing you to move more agilely to the sides.

The second movement is a lateral step followed by a forward run.

With your body in a half-squatting position, run 10 meters to the left, sprint 10 meters forward, then turn right and run 10 meters, sprint 10 meters forward.

Three cycles make up one set, and you practice three sets at a time.

This move is very similar to the first one, but instead of the horizontal crab movement, it is changed to a sideways sprint, which mainly trains the speed of explosive lateral movement.

Through this continuous cycle of short-distance sudden stops and explosive runs, the body's muscles, joints, and ligaments are strengthened in all aspects.

It can effectively avoid athletes with great strength, such as Jackie Chan, who possesses superhuman strength.

Under the sudden burst of speed, the muscles exerted too much force, and the joints and ligaments could not withstand it, causing the ligaments to snap.

The third movement is a step-back running motion with hip opening.

The movement pattern is similar to the previous two, except that the starting crab walk and side sprint have been changed to first quickly retreating 10 meters and then taking large strides to run.

This exercise primarily trains the various muscle groups and joints needed for backward movement.

Whether in hand-to-hand combat or CQB tactics, retreating quickly when encountering danger is very common, and training retreat speed is essential.

There are countless real-life cases of people falling to the ground due to missteps while retreating in actual combat, leading to dangerous situations.

Repeat the same three cycles per group, and do three groups at a time.

The fourth movement is the zigzag diagonal run.

His movements are just like his name suggests: he runs 10 meters to the left at a 45-degree angle, then changes direction to run to the right at a 45-degree angle, and then runs to the left again.

It's the same exercise, working muscle groups and ligaments/joints, just from a different angle.

Perform 6 changes of direction as one set, and do 3 sets at a time.

The fifth move is a crab walk combined with a backward diagonal run.

Move 5 meters to the left using a crab-like gait, then retreat 5 meters diagonally backward. Next, move 5 meters to the right using a crab-like gait, and then retreat 5 meters diagonally backward.

This move is more difficult than the previous one, and it requires a greater degree of body coordination.

A person's speed of movement depends on their legs.

Especially during high-speed sprints, the ankle joint is most vulnerable to injury, which is why basketball players often suffer ligament tears in their feet.

Basketball involves a lot of rapid bursts of speed and changes of direction; if your ligaments aren't strong enough, you really can't handle it.

The set of five main movements that Jackie Chan chose requires no equipment and can be practiced as long as there is a space. It perfectly trains all the ligaments and muscle groups in the legs.

At the same time, it also provided comprehensive training for the coordination of leg movement.

To give Jackie Chan "steel ligaments"!

Combined with sprint walking, hopping, single-leg hopping, 212 rhythm, double-leg circular jogging, lateral hopping, and double-foot triple jump, there are a total of more than a dozen auxiliary movements.

It became Jackie Chan's most powerful trump card in creating speed and agility.

After that...

On the parade ground, the soldiers of the Steel Seventh Company could not only see Jackie Chan, this super-strong man, carrying a barbell weighing over 1000 pounds and wandering around the parade ground.

You can also see Jackie Chan, this 200-pound mountain of flesh, jumping around on the playground like a monkey.

This brown bear is as agile as a cheetah. Despite looking big, clumsy, and silly, its unusually flexible movements create an explosive visual impact.

The new and veteran soldiers were all speechless, unable to believe their eyes.

Even Company Commander Gao Cheng was somewhat bewildered, finding this bizarre art style hard to accept.

If it weren't for the absolute certainty that it was Jackie Chan, and the absolute certainty that his weight was nearly 240 pounds, Gao Cheng would have thought he was a skinny guy wearing a muscle suit.

While being shocked by Jackie Chan's speed and agility, people were also amazed.

Some people tried joining.

The strange moves Jackie Chan practices make this 200-pound giant so agile. If skinny guys like them tried to do that, they'd be flying!

Driven by this sense of curiosity, more and more people joined in.

Even Gao Cheng was tempted!

They simply changed all the original physical training exercises, such as push-ups and frog jumps, into a speed-up system and got the whole company involved.

He also appointed Jackie Chan as the instructor for the entire company, guiding everyone in their training.

A new recruit, still holding the rank of private, actually became an instructor for a group of sergeants and veterans, brazenly leading them in training.

have to say.

This is truly a rare spectacle!

Gao Cheng's unintentional action led to a complete transformation of the Seventh Steel Company.

In a later large-scale performance, the soldiers of the Seventh Steel Company were as agile as monkeys, moving and shifting in various ways, which truly broadened the horizons of the leaders who came to observe.

(End of this chapter)