Kung Fu Workout

I think I haven’t been putting up too much that is specific to the martial arts that I do. I want to address that now! I think there are a few important things that you can do when training by yourself to improve you martial arts and meet you fitness goals. A few general points:

1)    Leave you maximum strength training for another session: Lift big weights or do hardcore bodyweight exercises (pull-ups, one leg squats and one arm push-ups for example) with low reps, high weight and big rest periods in another session.

2)    Functional movement and mobility is important: Leave your stretching for greater total flexibility for another session. Do mobility stretches that let you move freely and easily.

3)    Work on your endurance: Do the exercises that you want to be able to lots of, the basics. If you want to kick better, kick, a lot! If you want to punch better, punch, a lot!

4)    Work on your breathing: Do endurance exercises mixed in with breathe work and qi gong, your traditional forms work pretty much like this anyway.

5)    Work your mind: mental focus is key, this is no jogging in the gym session with headphones in, get mind body connections working.

With that in mind here is a traditional Kung Fu workout.

Stage 1) Warm up

Jog 10 mins

High knees 30 each side

Horse stance 2 mins

Functional mobility stretches

This part gets your blood flowing and core activated

Stage 2) Bodyweight endurance session

Repeat 3-5times

Burpees 10

Squats 10

Pressups 10

High knees 30 each side (active rest)

Core working hard now, blood flowing, endurance and functional mobility being developed.

Stage 3) Basics

Repeat 3 times

Punching drills (30secs continuous)

Pushups 10

Repeat 3 times

Kicking drills (10,10 first round 20,20 second round 30,30 third round)

Lunges (10 each side)

Really focus on these basics, get the form correct but strive for high repetition as well. Keep the pace and try to improve ease and speed of movement as time goes on.

Stage 4) Footwork and details

Repeat 3 times

Pick an area that needs improvement, do focussed drills for 2mins (I picked my low kicking and did super slow drills with attention to the details of posture etc)

Stop this and do dynamic footwork drills for 1min

Work on the details here; take the time to correct details. Use a mirror so you can assess yourself. This could be form work or a particular technique or combination. Whatever it is do it slow and focussed, then do the fast moving footwork afterwards.

Stage 5) Bagwork and breathing

Repeat 3-5 times

Bagwork/Padwork 1-2mins

Perform one basic form slowly, focus on breathing, get the details right even when tired

This is the last intensive session, push yourself on the bad/pads to perform as fast, powerfully and fluid as possible. KEEP BREATHING! In the recovery session try to control your breath. Try to push yourself to have better form and posture even when tired.

Stage 6) Breathing and recovery

Do a form that is slow and measured or some standing or static Qi gong for 5-10minutes

Some light stretching

Seated mediation 10-15mins

Slow down and recover, let your mind be free. Don’t concentrate on any one thing, just experience the feelings that arise in your mind and body.