Modern Physical Conditioning

One set of high-intensity exercises after another passed, and the morning quietly slipped away.

"That's enough, Xiao Feng. It's almost noon. I'll make lunch, so rest for a while first."

Grandpa looked at Liu Feng, who was drenched in sweat yet still full of vigor, his eyes filled with affection.

Liu Feng stopped moving, wiped the sweat from his forehead, and smiled in satisfaction.

After noon, sunlight filtered through the gaps between the leaves, casting dappled shadows across the courtyard of Liu Family Village.

A light breeze brought a touch of coolness, making the moment especially pleasant.

Liu Feng and his grandpa, Liu Bai, sat on the stone stools in the courtyard, enjoying a brief moment of peace after lunch.

Liu Feng took a small sip of tea and looked firmly at his grandpa, his eyes gleaming with eagerness. "Grandpa, after all this training, I combined it with my own ideas and came up with several new exercise methods. Hear me out."

The corner of Liu Bai's mouth lifted in a gentle smile, signaling for him to continue.

Liu Feng cleared his throat and said seriously, "I was thinking of adding some exercises to our daily training that can work the whole body."

"For example, simulated weighted running can build leg strength and endurance. Then there's a special squat exercise, similar to a horse stance but with some variations, which can strengthen lower-body stability."

"In addition, holding stones out with both arms can greatly improve upper-body strength and physical coordination."

Liu Bai slightly nodded. Though these methods were somewhat novel to him, Liu Feng's explanation already allowed him to picture the training, and he keenly recognized their practicality.

Liu Feng walked to his usual training spot and began demonstrating several movements adapted from the gym exercises of his previous life.

With a simple sandbag strapped to his back, he began running around the courtyard. His steps were light at first, but gradually became heavy, yet he never stopped.

After several laps, Liu Feng said to his grandpa, "Grandpa, if I keep practicing like this, my leg strength will definitely improve."

After resting for a moment, Liu Feng began the special squat training.

He spread his feet apart and slowly lowered himself. His knees bent without extending past his toes, his back straight as a pine. As he held the position, sweat continuously welled from his forehead and slid down his cheeks.

"This kind of squat can train many leg muscles and strengthen the lower body," Liu Feng said through gritted teeth.

Next, Liu Feng held two moderately sized stones out with both hands, trying hard to maintain his balance.

The weight of the stones made his arms tremble slightly, and his body swayed as well, but he steadied himself through sheer determination.

"This movement can improve upper-body strength and physical coordination," he explained.

"These methods do sound quite good, Xiao Feng."

After pondering for a moment, Liu Bai said, "But are you sure these methods can train the entire body?"

Liu Feng hurriedly nodded and patiently explained, "Grandpa, each of these exercises has its own focus. Combined, they can train most of the body's functions."

"Weighted running and squats strengthen the legs, while holding stones out trains the upper body and coordination..."

After hearing this, Liu Bai slightly nodded and fell into brief thought before saying, "You're right. These methods really can train every aspect of the body."

"However, I think we can also add Plum Blossom Stakes. Combined with what you mentioned, they can better train coordination."

Liu Feng's eyes lit up. "Grandpa, that's a great idea!"

"Plum Blossom Stakes can not only train balance, but also improve physical coordination."

Liu Bai nodded in satisfaction. "Then it's settled. We'll follow your suggestions and add Plum Blossom Stakes as we adjust the training plan together."

After an in-depth discussion, Liu Feng and his grandpa finally finalized the adjusted training plan.

They decided to incorporate these exercises into Liu Feng's daily training, improving his physical fitness in every aspect.

The adjusted training plan received Liu Bai's full support.

"Xiao Feng, I believe this new training plan will be of great benefit to you."

Liu Bai earnestly reminded him, "But remember, training must progress step by step. Never rush for quick results."

"After all, the body is the foundation of cultivation. Only by keeping yourself in good condition can you improve more effectively."

Liu Feng nodded forcefully, his heart full of gratitude. "Grandpa, I understand.

I believe that as long as I persist, I'll definitely become stronger."

The new training plan officially began.

Every afternoon, Liu Feng followed the plan to conduct physical training.

Though the process was arduous, he could truly feel his physique steadily improving through day-after-day persistence.

It was another bright early morning, and sunlight gently spilled into the courtyard.

Liu Feng stood beside a patch of Blue Silver Grass. A breeze passed by, and the leaves of the Blue Silver Grass swayed softly.

He looked at the thriving Blue Silver Grass, the corner of his mouth lifting into a confident smile.

In the afternoon, warm sunlight filtered through the gaps in the leaves, scattering patches of tiny light spots across the open space before the Ancestral Hall in Liu Family Village.

A gentle breeze carried a little of spring's tenderness, stirring the surrounding grass and trees and adding a touch of leisure to the peaceful village.

It was time for Liu Feng and several companions from the village to practice bow and arrow.

The open space before the Ancestral Hall had been carefully arranged into a simple archery range by Uncle Li, an experienced hunter from the village, and Grandpa Liu Bai.

In the distance, several targets tightly bound with dry grass stood in neat rows. The bright red cloth at their centers was especially eye-catching beneath the sunlight, as though calling to the arrows in the boys' hands.

Liu Feng, Er Hu, and Liu San stood at the front of the archery range. Each held a hard bow firmly in his hands, while several homemade bamboo arrows were neatly tucked into the quivers on their backs, giving off a simple, rustic air.

The three of them were the proud disciples carefully taught by Uncle Li and Liu Bai.

As the village's finest hunter, Uncle Li possessed deep expertise in bow and arrow and hunting.

The clever little black dog Liu Feng had raised before was a pup born to Uncle Li's hunting dog.

Er Hu, whose full name was Li Er Hu, was the precious son Uncle Li had only been blessed with in middle age. He had inherited his father's love and talent for hunting.

Liu San was an orphan in the village. As he grew older, he became Uncle Li's apprentice.

Liu San had also devoted himself wholeheartedly to studying hunting skills, determined to become an outstanding hunter.

"Today, we'll continue practicing bow and arrow."

Uncle Li stood in the center of the archery range, his posture upright. The hard bow in his hand seemed to blend into one with him, displaying the experience and composure he had gained over many years.

As he spoke, he began demonstrating the proper archery stance. His movements were smooth and natural, impossible to look away from.

"Remember this well. When drawing the bow, you need to mobilize the strength of your whole body. You can't rely on your arms alone."

"Keep your body balanced, plant your feet firmly on the ground, fix your eyes on the center of the target, and think only of how to hit it."

Liu Feng, Er Hu, and Liu San watched Uncle Li's every movement with complete focus.

They understood that behind these seemingly simple movements lay countless hours of practice and accumulated experience.