Chapter 54 Quanlian fitness training, Cheng-style speed-up system
There are many ways to train speed and agility, with varying effects and different points of action.
But if we only talk about speed and agility training for big guys, it must be NFL football athletes. Their training model is the most suitable for Jackie Chan.
It can be said that it is tailor-made for Jackie Chan!
In terms of physical fitness and muscle size of rugby players, even when looking at all sports, they are definitely at the ceiling level.
The uniqueness of the sport of rugby requires rugby players to have strong physical fitness and sufficient muscle dimensions to stand firm on the field.
You also need to have super explosive speed, which is used to rush out with explosive speed when you get the ball.
You also need to have extraordinary reaction speed, so that when your opponent rushes towards you and tries to knock you over, you must be able to avoid it through quick movements and reactions.
Along with strength, he also has speed and agility.
This is a rugby player!
This super explosive speed, as well as the coordination and agility of the body, are exactly what Jackie Chan needs, and their training model can be applied completely.
It just so happens.
In order to create a training model in his previous life, Jackie Chan conducted research on physical training in various industries, including the training system for NFL football players.
It would definitely be unrealistic in Steel Seventh Company to copy the entire set.
There are not so many suitable equipments.
However, if you find out a few of the most effective moves and arrange them in conjunction with the existing site of the Seventh Steel Company, there shouldn't be any big problems.
Anyway, Company Commander Gao Cheng has already said that Jackie Chan of the Seventh Company of Steel can do whatever he wants.
So after detailed recall and organization, Jackie Chan finally determined his own speed agility training system and named it the "Cheng-style speed-increasing system."
It is divided into 5 main actions and several auxiliary actions.
The first main action is crab step plus running forward.
Squat your body half down, move sideways to the left for 5 meters like a crab, then sprint forward for 5 meters, then move sideways to the right for 5 meters, and sprint forward for 5 meters.
Make a set of three cycles and practice three sets at a time.
This action can practice short-distance bursts, and can also make the left and right movements of the body more coordinated and more agile when moving on the lower sides.
The second action is a side step plus a forward run.
The body is also in a half-squat position, running sideways to the left for 10 meters, sprinting forward for 10 meters, then turning to the right, running for 10 meters, and sprinting forward for 10 meters.
Make a set of three cycles and practice three sets at a time.
This action is very similar to the first action, but the horizontal crab movement is changed to sideways running. It mainly exercises the speed of sideways explosive movement.
In this continuous cycle of short-distance sudden stops and explosive runs, the muscles, joints and ligaments of the body are strengthened in all aspects.
It can effectively avoid powerful players, such as men with strange strength like Jackie Chan.
Under the sudden burst of speed, because the force of the muscle explosion was too great, the joint ligaments could not bear it, and their own ligaments suddenly broke.
The third action is a step back plus hip open running.
The action mode is similar to the previous two, except that the starting crab step and sideways running are changed to first quickly retreating 10 meters, and then running with long strides.
This action mainly exercises the various muscle groups and joints required when retreating.
Whether in combat or CQB tactics, etc., it is very common to retreat quickly when encountering danger. It is essential to train your retreat speed.
There are many real-life cases of falling to the ground due to mistakes in retreating during various actual combat situations, resulting in danger.
Do the same three sets of cycles, and practice three sets at a time.
The fourth action is a Z-shaped diagonal run.
The movement method is just like his name, run diagonally to the left at 45 degrees for 10 meters, then change to run at 45 degrees to the right, and then run to the left.
It also trains muscle groups, ligaments and joints, but from a different angle.
Change direction 6 times as a group, practice 3 groups at a time.
The fifth movement is the crab walk plus a backward diagonal run.
Use crab steps to move 5 meters to the left, then step back 5 meters diagonally, then move 5 meters to the right with crab steps, and then step back 5 meters diagonally.
This action is more difficult than the previous one and tests the body's coordination more.
The strength of a person's movement speed depends on his legs.
Especially during high-speed explosive sprints, the ankle joint is the most vulnerable to injury. Basketball players often tear ligaments in their feet for this reason.
There are a lot of rapid explosive changes in playing basketball, and if your ligaments are not strong enough, you really can't withstand them.
The set Jackie Chan chose does not require any equipment. It consists of five main movements that can be practiced as long as there is a place. It perfectly exercises all the ligaments and muscle groups of the legs.
At the same time, the movement coordination of the legs was also trained in all directions without blind spots.
Let Jackie Chan have "steel ligaments"!
Coupled with sprint walking, skipping, single-legged jumping, 212 rhythm, double-leg cycle jogging, lateral jumping, double-footed triple jump, etc., there are a total of more than a dozen auxiliary movements.
Jackie Chan built himself speed and agility, the most powerful trump card.
after this……
When the soldiers of the Seventh Steel Company were on the playground, they could not only see Jackie Chan, a man with extraordinary strength, walking around the playground carrying a barbell weighing more than 1,000 kilograms.
You can also see Jackie Chan, a meat mountain weighing more than 200 kilograms, jumping left and right on the playground like a monkey.
This kind of big brown bear is as agile as a cheetah. Although it looks big, stupid and stupid, but it is extremely flexible, the visual impact is simply explosive.
The new veterans looked at it and clicked their tongues repeatedly, not believing their eyes.
Even Changgao City is a little confused and it is difficult to accept this weird style of painting.
If he wasn't 100% sure it was Jackie Chan, and his weight was nearly 240 pounds, Gao Cheng would have thought he was a skinny guy wearing muscle clothes.
And while I was shocked that Jackie Chan could be so fast and move so nimble and dexterous.
Some people tried to join.
Jackie Chan's strange set of moves can make him, a big man weighing more than 200 kilograms, so agile. If it were done by skinny guys like them, wouldn't he be able to fly?
With this curiosity in mind, more and more people are joining in.
Even Gao Cheng was moved!
Simply change all the conventional physical training such as push-ups and frog jumps into a speed-increasing system, and let the whole company join in.
And let Jackie Chan be the instructor of the entire company, guiding everyone's training throughout the year.
A new recruit who still held the rank of private actually became the instructor of a bunch of non-commissioned officers and veterans, leading them to train openly.
have to say.
This is truly a rare spectacle!
Gao Cheng's inadvertent move allowed Gang 7th Company to complete an overall improvement.
In a subsequent big performance, the soldiers of the 7th Steel Company were as dexterous as monkeys, moving around in various ways, which really opened the eyes of the leaders who came to watch.