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Chinese
strength development programs, or power exercises, are essential
to any martial arts style. They are designed to strengthen the
muscles, tendons, and ligaments. When done correctly and consistently,
they will strengthen the muscle from the core. This means the
muscle will start getting stronger closest to the bone, and work
its way out. These exercises are performed with full tension,
with full attention focused on the particular muscle group that
is being worked.
Specific
Areas of Focus
Power
exercises are taught and practiced to develop muscles for enhancing
one's fighting applications. Some are taught in sets, designed
to show students how to go through forms, or 'katas', with power.
All of the programs were invented to give the fighter the strength
needed to use certain techniques when dealing with a combat situation.
Did
you know that when punching in line with the sternum, the pectoral
muscle becomes hard and flexed? It's at its maximum for delivering
the most potent blow. For instance, the arm
grab program will strengthen the forearms, biceps, and triceps.
The particular exercise is completed with full tension while pulling
the arem up, curling it back, then (the most important part) pushing
it out in line with the sternum, just like a reverse punch.
This
exercise program is performed daily beginning by doing 30 arm
grabs on each arm for 30 days. Every day after that, the repetitions
are increased by one until reaching 100 arm grabs on each arm.
At that point, continue with 100 arm grabs on each arm for 100
days. This program takes approximately 20 minutes per day (when
completing the maximum repetitions) and it will take about 6 1/2
months to complete. Practice this exercise and arm strength -
along with punching power - will double.
Muscle
Restructure
For
many a martial artist, the common thought is that the Indian Monk,
Da Mo, brought martial arts to the Shaolin Temple. The ex-military
personnel brought the combative arts to the Temple - Da Mo brought
the muscle restructure.
When
Da Mo traveled from India to the Shaolin Temple, what he observed
were monks that were dying at early ages. He saw that they spent
their days in prayer and meditation...with no physical exercise.
So
he brought them these very strenuous exercises.
Muscle
restructure, or muscle change, consists of a series of 12 exercises
performed 49 times each. These exercises should be done every
day for two full years. Muscle restructure focuses on the arms,
shoulders, upper back, traps, and the entire clavical area. For
very advanced martial artists, the 12 exercises begin right at
the 49 repetitions.
I
have always suggested that one should start at 10 or 15 repetitions
per exercise and build up to the 49.
Ancient
Exercises for Modern Times
Tai
Chi was invented to slow the martial artist down, to teach him
how to use his whole body to hit with. To make certain that the
exhale, along with the body and the strike, all were delivered
at the same time. We now see the health benefits associated with
practice of Tai Chi.
The
few strength development exercises that have been mentioned in
this article are similar to Tai Chi, in that they have a very
specific purpose in the beginning - then we'll experience the
other health related benefits associated with doing these power
exercises.
All
of these strength development programs require full tension (isotonic
style), and almost all of them require the lifting of the internal
organs. This is a very big key to good health and longevity. When
the gut goes out - the organs come down.
One
of the "buzz words" in the fitness industry is abdominal
obesity. I've read a lot about this, but they never really say
what the true danger is. The internal organs are supposed to be
protected by our ribs, so when your stomach gets big, your organs
slide down.
For
the martial artist, this is very dangerous should he be in a self-defense
situation. For both the non-martial artist and the martial artist
alike, the stress and strain this puts on the organs is very dangerous
to our health and well-being.
Even
if the gut never 'goes out', doesn't gravity set in? Look at all
the of the breast augmentations and face lifts being performed
these days.
Consider
these strength development exercises as "organ lifts".
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