WCK strength, conditioning and nutrition

[Ultimatewingchun]

"Just going through the forms back to back, no breaks from slt to BJD is a good workout.

In a way each form is more energetic and demanding then the last." (Nick)


***THAT'S RIGHT.

[Knifefighter]

What other benefits would personal training or S&C Coach provide?

The job of a strength and conditioning specialist is to analyze specific situations and design conditioning programs based on exercise science that allow for maximum conditioning while minimizing injury potential.

Some of the more important considerations are:
Energy systems needing to be trained (i.e glycolytic vs. oxidative).
Training that is specific to the desired goals.
Training periodization.
Mode, duration, intensity, frequency.
Rehab and prehab training.
Progression.

[chusauli]

So what kind of warm up exercises and strength conditioning exercises do you guys do in your WCK class?

[anerlich]

IMO the Parisi warmup per Martin Rooney / Team Renzo Gracie is one of the best I've seen.

[JPinAZ]

The system I train has many forms that are great for warmup. Our Bai Jong Baat Bo Jin form is a full body-method drill that involves footwork and hand/body methods in all directions. Done 3 times at a good speed gets things warmed up quick. A good side effect is improved body mechanics for targeting and covering your gates as one moves

We also have our Kuen Jong Dip Gwat Gung (SLT) form that works to strengthen the muscles, tendons, bones, etc. It also works on finger, wrist and elbow energies. A few sets of this form can get thigs warmed up fast as well. It also is great for developing a more 'fighter' mindset IMO.

Another great benifit for both these drills is that while getting warmed up, you are also working on the body methods and energies that will directly relate to fighting with a WC identity.

[stricker]

That's one of the reasons I prefer BJJ, wrestling, boxing and MT. The conditioning is built in. It's very hard to be an out of shape BJJ practitioner or wrestler.

the best training i've done for every aspect of martial arts ability is combining functional drills/scenario sparring type training, with conditioning. we do circuits like 1 min mount escape, 1 min pummelling, 1 min bagwork, 1 min sprawls, etc all mixed up, or thai padwork/focus mitts etc 5x5min rounds.

performing an action when you're ****ed i think helps you to do the action more efficiently and better under pressure... also the conditioning is specific... conditioning and skill work brought together perfectly...

Just going through the forms back to back, no breaks from slt to BJD is a good workout

hmmm, not convinced, but good workout is relative

http://uk.youtube.com/watch?v=zAQy-WHIYhw

LOL, nick, my back garden is just like val's I got gymnastic rings and a heavy bag hanging from my scaffolding as well as resistance bands

[aaron baum]

"the best training i've done for every aspect of martial arts ability is combining functional drills/scenario sparring type training, with conditioning. we do circuits like 1 min mount escape, 1 min pummelling, 1 min bagwork, 1 min sprawls, etc all mixed up, or thai padwork/focus mitts etc 5x5min rounds"

"The job of a strength and conditioning specialist is to analyze specific situations and design conditioning programs based on exercise science that allow for maximum conditioning while minimizing injury potential"

two of the best quotes i have yet to read on here...i couldnt agree more...few people realise that if you do this (and it really is one of the hardest yet sensible training methodologies to follow) your martial level will improve quicker than you can imagine...round training and sprawling take you to places your mind doesnt like but oh what fun...nice one lads...

best

aaron

[reneritchie]

King of the Hill can be a great drill, applied to almost any two-person martial art or technical situation.

One person in the middle has to do something specific. Everyone else lined up to take a turn, one after the other. If the person in the middle succeeds at the task, they stay. If they mess up, the person they're currently facing takes their place and they (the original person in the center) goes to the end of the line.

Getting a touch in on Chi Sao, first one to uproot the other, first one to lose balance during leg work, takedown/prevention, pinning/pin escaping, whatever.

The quasi competitive nature can get the adrenalin dumping putting the cardio in stress mode

[aaron baum]

hi rene

upping the stress levels in a fun way like you say is a great to way to train, slightly competitive but working technique and conditioning at the same time...we play a game in the clinch, you earn a point for lifting both feet of the opponent off the floor (ie a hip sweep etc), throwing them, getting in sub position (ie chin na to guillotine or thai clinch etc), taking their back (ie duck under to standing seatbelt etc) or taking their structure say via a sagging body lock from double underhooks...the first to 5 or 10 points wins....sounds easy but you can work for 10 15 mins sometimes and still be at 1-0...nightmare but all good...or you can do it like you said and have the winner stay in until someone reaches a similar score...

this distance doesnt seem to be worked much by some wc people....when you have this real close quarter skill and conditioning it gives you a much more dynamic and strong chi sao i feel...

best

aaron