Original Shaolin Training Vs Modern Weight Training/Gym Training

[dunk]

Yo

this my my daily training plan at the mo:

20mins running/skipping
Tai Chi Legs + Arms [Master Wong's Tai Chi Combat DVD]
Sit-ups
Push-ups
Kung Fu hand Forms
Kung Fu Level Fist Techniques
Kung Fu Stances
All the Basic Shaolin Kung Fu Patterns

All the Kung Fu stuff is straight outa Wong Kiew Kit - The Art of Shaolin Kung Fu

I do this 6 days a week at the mo for about 2/3 hours after i get home from work.

Is this a good plan or should i introduce more modern techniques?

I can't afford to go to the gym and get weights hence why i do everything using my own body weight.

I do alot of shadow boxing in my back garden but do not use a bag or anything to train on.

I dont really want to get massive and not be able to move around as much as i can now.

Age:24
Height: 6 foot
Weight: 160 pounds
BF: 26.2 i think used an online calc!

Many Thanks

[Ford Prefect]

Well without any weights, obviously it would be hard to use modern equipment. You can use modern understanding of energy systems to get more out of your workouts though. Take a look at:

www.crossfit.com & www.trainforstrength.com

for ideas on how to structure your workouts differently to get better results in shorter time. These sites both have workouts based solely on bodyweight exercises (bwe), which you should find more than challenging.

[Wood Dragon]

Age:24
Height: 6 foot
Weight: 160 pounds
BF: 26.2 i think used an online calc!

26.2 BMI doesnt sound right for a Male who is 6'/160lbs. 260 lbs, maybe. 160 lbs is pretty much the low end of the "Ideal"-range for a 6 footer.

I'd recalculate.

BTW, do more running. If you can do 20 minutes (which should translate to no less than 2.5 miles. Test yourself on a track), try 30. 8:00/mile is a pretty decent time, 1/4 mile time should be no more than 2:00. Mix it up with sprints, though.

Samples:

Repeat 5 times
After every ¼ mile at
goal pace
- do 20 pushups
- do 40 crunches

or

Army Interval run
run 7:00
50 pushups
100 abs of choice
run 7:00
50 pushups
75 abs of choice
run 7:00
50 pushups
50 abs of choice

[_William_]

You can make a sandbag at little expense using a cheap duffel bag that you can purchase at an army surplus store or elsewhere, and filled with sand. Do cleans, swings, shouldering on alternate shoulders, and presses. This is a full body workout in itself. I recommend this if you are low on cash. You will not lose flexibility with this, but you will become faster, more explosive, and gain strength through much of your body.

You might do something like this:

Monday
Work up to 50 reps of sandbag cleans in 20 minutes before adding weight

Thursday
Work up to 50 reps of sandbag push presses in 20 minutes before adding weight

Heres an article on this type of training:
http://home.comcast.net/~joandbryce/it_all.htm

You can also do single leg squats, single arm lockoff holds, single arm pushups, handstands and handstand pushups...

Good luck, and have fun!

[Andy62]

This artickle has some good suggestions on how to increase resistance without weights.



http://www.bodybuilding.com/fun/becker20.htm

[monkeyfoot]

a few things

-fill buckets with sand, gradually increasing over time - hold each bucket out arms length to your sides

- tree branches are awesome for chinups, they create a good callaced hand aswell

- 10 x 10 stakes in the floor, great for balance, endurence and stance work.

- different obstacles to run around, or even better, running full speed through a wooded area gives you great agility and quick feet

- different yoga exercises build strength

- home made sand bags or wall pads

- wrap a tree trunk with rough thick rope. I have heard that they make good kick posts.

- push against objects such as brick walls, it builds up your internal

- circuit training is wonderful, so sort that into your routine.

craig

[tansaujosh]

if u understand the real concepts of tai chi and want to perfect them i would choose not to build up power by strength exercises, i would train my chi to become explosive through hard chi gong. but as you want strength cheaply and u want to keep flexibility, try to use maximum power in each strike you make whilst shadow boxing but decrease the round times.

i think your work out is pretty decent at the mo, but u may want to put more effort in, my sifu says to train as though your life depends on it, they are wise words.

[wutymes]

they key factor that makes chinese strength training work for gong fu is the fact that you develop all muscles, not those specific ones that come from weights. (due to the wide range of *natural* movements)
Secondly, you develop fast, strong, light muscles. Not big and heavy.
Thirdly, comes qigong. In order to improve your qigong, you cannot have big muscles for they will tend to block your chi easier.

[Ford Prefect]

^ ^ ^

These posts never get old. Keep up the good work!

[dunk]

well according to my Gung Fu book after 3 months i should;

A: hold the horse stance for 5mins
B: walk 10miles without feeling tierd
c: do all the level fist forms seemlessly

[Chief Fox]

That Wong Kiew Kit book is a great book. The best chapters are the ones about defining goals for yourself.

So I would start there. What are your goals? If they are to a) hold a horse stance for 5 minutes. b) walk 10 miles without feeling tired and c) Do all level fist forms seemlessly. Then I would train for those specific things. ie. practice your horse stance daily. Start walking daily and also practice your fist forms daily.

But if you think about those goals and break them down, then what are they really about?

Horse stance develops strength, flexibility and endurance in your legs.

Being able to walk 10 miles without feeling tired is all about endurance.

Doing your forms seemlessly is about first learning the movements, then doing them with strength an power and finally being able to make them all flow with strength and power.

So how do you do all of this?

You've already gotten some great advice. That being, check out crossfit.com and trainforstrength.com and also make a sand bag.

Personally I like the crossfit workout. It takes less than an hour and many times less than 30 minutes. You will see great gains in your leg strength, flexibilty and endurance with this workout. You will also develop an extrememly strong core as well as power generation. And because the workout is relatively short, you will have plenty of time to do horse stance training and your forms work.

As far as getting big goes. OR putting on too much muscle. This is something you don't have to worry about. A lot of people think that as soon as they start resistance training that they will become big and in-flexible. Nothing could be further from the truth. In order to get big you have to consume A LOT of calories. If you maintain your current calorie intake while training, you will see some muscle gain but you will not get BIG.

Some people also mistake muscle soreness for a lack of flexibility. Just because you are sore doesn't mean that your aren't flexible. Just keep stretching.

[wutymes]

stretching also gives strength. Try practicing the splits (front/back) slowly, everyday for 15 minutes. Hold your palms out in opposite directions with your arms straight and try to hold it up. you can also try to hold something in them afterwards. This is sorta a wushu thing, but it is the splits after all. Can apply to anything. Dont' strain yourself

[rubthebuddha]

shut the hell up, ford. you're just jealous cause your muscles are heavier than mine.

lousy piece of crap.

[Ford Prefect]

I know one muscle that probably is...

[rubthebuddha]

two points for team ford.