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Disclaimer:
As the maps of the old time sea explorers used to caution when
moving towards uncharted waters Here be Dragons!
Be careful. This program may forever change the way you think
about strength and martial art training!!
I think its best to start with the basics. What is internal power and
how can it useful to the practitioner of martial arts? Let me state
this at the outset to hopefully clear up a rather unfortunate
misinterpretation of IP. Internal Power is physical. Its not some
mystical mumbo jumbo or a throwing chi balls type of nonsense. It
is a way of conditioning the body through specific solo training
exercises and paired partner training. The training method spans
thousands of years and has been handed down through the ages
within the warrior traditions of India, China, and Japan. It is a
body technology with a set method and detailed process of
instruction that simply cannot be learned by osmosis. It must be
explicitly taught.
Strength Training
Another Issue
Scan your entire body, starting from the head. Look for areas of
tension shoulders, low back, legs, etc. and consciously relax and
release the muscles. Once you feel relaxed, relax more.
The feeling should be like you are a dot of ink diffusing into an
ocean of water. The body is open, full, and feels like it is spreading
outwards in all directions. Maintain this feeling for as long as
possible.
Supercharge Your Wuji Practice
1. Mentally scan the body for areas of tension. The usual suspects
will be the neck, shoulders, low back, and the quads.
2. Begin to actively release each area of tension one by one with
your mind. For example, think of the tightness in your shoulders
and mentally relax it by telling yourself the tightness in my
shoulders is letting go and relaxing. Then proceed to the next
area until you have systematically gone through them all.
3. If one particular area is giving you trouble work on breathing into
it. Inhale into the area, hold for a few seconds, then exhale from
the area to release it. Use this process over and over again until
the tension has let go.
4. Once you have removed all the residual tension in the body
continue to stand holding that relaxed feeling. Think of your
body as a drop of ink dissolving in the ocean, spreading out in all
directions.
5. Start with 10 minutes of Wuji standing. Work up to 60 minutes.
Zhan Zhaung
The Ba Duan Jin, or Eight Pieces of Silk Brocade are one of the
oldest and most well-known forms of qigong. They first made their
appearance in an 8th century Daoist text called, Xiu Zhen Shi Shu
(The 10 Treatises on Restoring Original Vitality). Daoist tradition
attributes the creation of these exercises to Chong Li-Quan, one of
the 8 immortals of Chinese legend.
Workout Notes
Perform workouts as per the Integrated Strength Workout
Schedule. Continue to do joint mobility on a daily basis, in the
mornings as part of your Morning Recharge, as well as pre-workout.
Stretching should be performed after each workout as part of a
proper cool down routine.
Sub Max (SM) effort means do not go all out; leave 1 to 2 reps in
the tank.
Max Effort (ME) means do as many reps as possible in that set.
For all squats keep weight mid-foot balance, back straight from
crown to tail, and knees out over the toes.
Always exhale on effort and focus on keeping the core, glutes, and
quads braced tightly, as if expecting to be gut-punched on every
exercise. All power and strength originates from the core and is
expressed from center out to the extremities.
NOTE:
If the exercises are too difficult, use a lighter weight or lower the number of
sets/reps until you can complete the entire workout as written. If, on the
other hand, it is too easy use a heavier weight. Remember everything is
easy until it gets heavy!!
Vibration Exercises How to Release Residual Tension
These are very simple, yet highly effective exercises which have been
used for centuries in yoga and qigong to shake out and release
residual muscle tension in the body. The premise is that all
muscles vibrate at a certain frequency. When tension is introduced
into the system via strength training or stress (physical, mental, or
emotional) the muscles contract and retain residual tension. The
vibration exercises literally shake out that tension bringing the body
back into balance.
4A) Ab Wheel 3 x 10
4B) Leg Raises 3 x 10
4C) Spinal Rocks 3 x 10
Turkish Get-Up
There are several variations to this movement, but we will start with
the most basic one, as illustrated below. To begin, lie on the
ground next to the kettlebell. Roll towards it, placing your right
hand deeply in the handle. Use both hands to lift it overhead as
you roll to your back. Keep the right wrist straight (there are no
bent wrists in kettlebell training!!), and the elbow locked. Maintain
eye contact with the bell. Roll to your left side, dropping open the
left leg. Come up the left elbow. Then up to the hand. Get your left
knee underneath you as you come to a kneeling position. Then
stand up. From the standing position with kettlebell locked out
overhead, reverse the movement and come all the way back to
laying down. Keep your eye on the kettlebell at all times!
Core Work:
A) Straight Leg Sit-ups 3 x 10
B) Leg Raises 3 x 10
C) Spinal Rocks 3 x 10
Strength Training Workout - Day 6
Core Work:
A) Straight Leg Sit-ups 3 x 10
B) Knee Hugs 3 x 10
C) Spinal Rocks 3 x 10
Shovel Lift
The shovel lift is a seriously old school strength exercise that is little
seen (and little performed!) in the modern training world. As you
will see though, it is a fantastic way of training the entire body in a
non-standard fashion that is perfect for Integrated Strength.
Add weight to one side of a barbell. Hold the barbell with one hand
in the middle and one near the opposite collar, on the unloaded
side. The shovel lift can be performed in a variety of ways. Here are
some different ideas to start with:
This can be done with a light weight for many reps or very heavy
weight. Make sure you build up in working with heavy weights
slowly. Because of the leverage disadvantage you want to be sure
your body is capable of handling the weight and will not be pulled
out of place. This is the perfect exercise to practice your stability in
motion. Do not allow the weight to pull you off center!
Perform each exercise for one set. Start with 10 second holds and
try to work up to 30 seconds. Rest 2-3 minutes between exercises.
Perform Vibration Drills during the rest periods.
Set a timer for 5-10 minutes and work through all the Shovel Lift
variations shown in the video. Play, explore, have fun!
Strength Workout 8 - Carry & Bodyweight Medley
You will train like the ninja of feudal Japan preparing body, mind,
and spirit through rigorous physical training and martial practice.
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and your students attain a new level of strength, flexibility and
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