mantis108
06-27-2004, 12:36 PM
On the intensity thread, an interesting topic came up. It is about training intensity and different issues concerning that. I like Oso's H.I.I.T. guideline. I think Yu Shan brought up a great point about student's responsibility about physical fitness which can be achieve with what I would call Condition Cross Training.
I believe that both Condition Cross Training (CCT) and High Intensity Interval Training (H.I.I.T.) can compliment each other. I think CCT (as Yu Shan described) can be done on student's own time while we use H.I.I.T. during class to monitor progress of students' actual condition. In a sense H.I.I.T. is like a boost on the conditioning. IMHO traditional Kung Fu that has focus on fighting is already a type of H.I.I.T. For example, we can start with a beginner form, usually quite short (20-30 sec if performed in high intensity), 5 times with 30 secs or so active recess (strolling), then we do another intermediate form (usually longer), and then some advanced form more or less reaches the minute/minute and a half mark. Drills can be treated in the same manner.
In my class, we go for 30 mins to 45 mins " warm up" session. That includes all cardio, stretching, warm up kicks, break falling, calisthenics and stuff. Then we do the 8 basic stances, monkey walk, etc... Then drills and forms. I would aim for 5 mins per interval per drill. I think Muay Thai would go with 4-6 mins per interval during training. Sparring (live drills) would be incoporated into drilling as well. We would cool down with 18 Lohan which is now the first form beside the 8 basic stances that my students would learn from me. One a side note, the applications of 18 Lohan and Gongliquan are quite similar. To me they compliment each other well. It won't affect the curriculum that was designed by GM Chiu even if we learn 18 Lohan first.
BTW, stone lock exercises both solo and partnered would be a good H.I.I.T. activity too. Shuai Jiao Pole would be a great one as well.
Mantis108
I believe that both Condition Cross Training (CCT) and High Intensity Interval Training (H.I.I.T.) can compliment each other. I think CCT (as Yu Shan described) can be done on student's own time while we use H.I.I.T. during class to monitor progress of students' actual condition. In a sense H.I.I.T. is like a boost on the conditioning. IMHO traditional Kung Fu that has focus on fighting is already a type of H.I.I.T. For example, we can start with a beginner form, usually quite short (20-30 sec if performed in high intensity), 5 times with 30 secs or so active recess (strolling), then we do another intermediate form (usually longer), and then some advanced form more or less reaches the minute/minute and a half mark. Drills can be treated in the same manner.
In my class, we go for 30 mins to 45 mins " warm up" session. That includes all cardio, stretching, warm up kicks, break falling, calisthenics and stuff. Then we do the 8 basic stances, monkey walk, etc... Then drills and forms. I would aim for 5 mins per interval per drill. I think Muay Thai would go with 4-6 mins per interval during training. Sparring (live drills) would be incoporated into drilling as well. We would cool down with 18 Lohan which is now the first form beside the 8 basic stances that my students would learn from me. One a side note, the applications of 18 Lohan and Gongliquan are quite similar. To me they compliment each other well. It won't affect the curriculum that was designed by GM Chiu even if we learn 18 Lohan first.
BTW, stone lock exercises both solo and partnered would be a good H.I.I.T. activity too. Shuai Jiao Pole would be a great one as well.
Mantis108