Vyvial
05-28-2007, 09:40 PM
The name says it all. If you're looking to improve your circulo-muscular endurance and your pole technique, I give you one of the most powerful and punishing methods that I've encountered. The goal is to perform 100 Pole Thrusts without stopping at the end of this cycle. You can do this this with the full Biu Kwan or make it more brutal by staying in the low stance and performing the thrust from the low horse position and only stand after the reps.
The progression is as follows, perform one step per workout:
40 sets of 5 thrusts in 40 minutes
34 sets of 6 thrusts in 34 minutes
29 sets of 7 thrusts in 29 minutes
25 sets of 8 thrusts in 25 minutes
23 sets of 9 thrusts in 23 minutes
20 sets of 10 thrusts in with 1 minute rest period
19 sets of 11 thrusts in with 1 minute rest period
17 sets of 12 thrusts in with 1 minute rest period
16 sets of 13 thrusts in with 1 minute rest period
15 sets of 14 thrusts in with 1 minute rest period
14 sets of 15 thrusts in with 1 minute rest period
1 set of 100 Biu Kwan Pole Thrusts
Notes: At the beginning you do a set on the minute EVERY minute, your only rest period is the rest of the minute. Each step above is a workout day, do one per day. Do this workout about twice a week, only move to the next step when you can complete the current workout step with clean technique. If you fail one step, repeat until it is accomplished, then move to the next step.
The progression is as follows, perform one step per workout:
40 sets of 5 thrusts in 40 minutes
34 sets of 6 thrusts in 34 minutes
29 sets of 7 thrusts in 29 minutes
25 sets of 8 thrusts in 25 minutes
23 sets of 9 thrusts in 23 minutes
20 sets of 10 thrusts in with 1 minute rest period
19 sets of 11 thrusts in with 1 minute rest period
17 sets of 12 thrusts in with 1 minute rest period
16 sets of 13 thrusts in with 1 minute rest period
15 sets of 14 thrusts in with 1 minute rest period
14 sets of 15 thrusts in with 1 minute rest period
1 set of 100 Biu Kwan Pole Thrusts
Notes: At the beginning you do a set on the minute EVERY minute, your only rest period is the rest of the minute. Each step above is a workout day, do one per day. Do this workout about twice a week, only move to the next step when you can complete the current workout step with clean technique. If you fail one step, repeat until it is accomplished, then move to the next step.