Explosive movements: how to keep our body active
Reconnecting to the topic of the effectiveness of martial arts (read Why martial arts do not work: 5 reasons), we want to give those who want to approach our discipline a starting point in the development of real physical abilities.
For a good martial arts practitioner it is imperative to stay fit daily; in this regard, it is important to make a distinction between:
- Technical / martial training – Articular levers, etc. (read )
- Athletic training – Running, etc. (read )
Although each 6 Dragons Kung Fu’s practice session includes both components (often amalgamating them), it is crucial not to get confused: one part without the other lower the quality of our preparation (at least) by 50%.
Let’s see now the exercise (it has been inspired by Master Wong, our version is very similar).
- Let’s find a countdown timer (eg. a smartphone app)
- Let’s do some stretching / warm-up (read How to correctly perform warm-up and How to correctly perform stretching)
- Let’s set the timer to 1 minute (to start without too much effort)
How to perform the exercise:
- Let’s bend to the ground and make 5 push-ups (during the execution we have to imagine to push the ground away)
- Let’s choose the type of push-up we prefer (in relation to our athletic level)
- Let’s get up immediately
- Let’s do 5 jumps by opening and closing legs and arms laterally (jumping jacks)
- When we open our legs let’s try to gain the ma bu stance (read The correct position of the rider (ma bu))
- When we open our arms, let’s get up with a horizontal jump and let them cross behind our head
- When we lower our arms we must imagine to hit two opponents with a cutting shot
- Let’s swing quickly to the ground (with a falling, if we are able to do it safely)
- Let’s do 5 bomb diver press-ups; at each of them, let us stand up explosively and make a vertical jump (not too high and with joined legs)
- Let’s make a falling (or let’s just lie down on the ground) and make 5 abs (of our choice but in a supine position)
- At the end of the abdominals, let’s cross our feet, let’s move forward (with arms, head, feet) and let’s stand up (pushing down with our feet)
- Let’s jump and go back to the ma bu position
- To stand up, who is capable, can also make a kip-up or a Bagua Zhang cross-legged torsion (turning on the opposite side) and then jump
- Let’s restart and continue until the countdown ends (let’s try to execute at least one routine)
- The exercise must be performed dynamically (explosively) and without pauses
- The exercise must be performed by giving our maximum performance (power, speed, etc.)
- The exercise is customizable depending on our abilities level
- If we are out of shape, the first few times we might not be able to complete the routine or do it in the best way (let’s do not be discouraged)
- As soon as we are able to complete the circuit we must increase the difficulty (speed, type of exercises, weights, etc.)
- An ideal moment to do this exercise is in the morning and / or before a non-cardio conditioning exercise
- If we are able to perform this exercise, it does not mean that we are in shape enough to face a fight
- If we are not able to complete this exercise, very likely we are not able to sustain a real clash against a prepared opponent
This is a first basic functional training circuit, later we will see much more intense versions and especially more correlated to fighting.
- Physical conditioning: how it works – A general view of the necessary conditioning types
- Physical performance in martial arts – How to gain good quality results during training
Reply in the comments and share your experience:
- Can you perform the exercise without heavy breathing at the end?
Author: Master Kongling
Founder of 6 Dragons Kung Fu.