Yoshiyahu
Master Black Belt
I always wonder. How would you train strength and endurance if you didn't have treadmill, Exercise bike and Weights an or weigth machine. What could make you phyiscally Stronger when you practice if you were stuck in situtation where you couldn't obtain training equipment.
Such as:
1. Time of Civil War
2.Incarcretated or in the hole
3.Poor/homeless
4.In the woods
5.Kidnapped
etc etc.
So what exercises could be productive for your Wing Chun and not hinder it?
Well here are some exercises I found that could help you:
Crunch
Dip
Jumping Jack
Press up, or push up
Diamond Pushups
Similar to traditional pushups, only placing hands together so a diamond is formed between joined thumbs and index fingers.
Hindu Pushups
Planche Pushups
Similar to traditional pushups, except during the entire duration of a set, the hands alone touch the ground, arms straight, legs elevated off the ground straight and together in line with your shoulders, horizontal to the ground
One Arm Pushups
Plyometric Pushups
Similar to traditional pushups, only launching up as fast as possible, so that hands coming off the ground.
Pull up, or chin up
One Arm Chin up
Sit up
Russian Twist
Secure your feet either by placing them under something or by having a partner hold them. Begin doing situps but when you're in the "up" position, clasp your hands in front of you. Moving only at the trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat in a rapid fashion for the full number of reps.
Squat
Squat Thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Add intensity by adding a jump after you stand up.
Pistol, or one-legged squat
Handstand Pushup
Face wall then do a handstand, facing away from wall, feet resting against the wall. Bend your arms so your body drops halfway, then straighten back up. Repeat for 10 sets.
Alternately, drop your body down halfway then hold for 30 seconds in stress position.
Lying Hip Swing
Lie on your back with the legs pointed up, arms on the ground extended to each side, Maintain straight legs and swing your legs all the way to the left and then all the way to the right. Stop just short of touching the ground with the feet.
Leg Lifts
Lie on your back with your hands under your buttocks. Lift your feet about six inches off the ground, legs held together. Spread your legs as wide as possible, while keeping legs off the ground. Move legs back together. Return to rest position. Repeat for 20 reps.
As an alternate, keep feet off ground in stress position for 30 or 60 seconds.
Mountain Climbers
Assume pushup position, with hands on floor with shoulders over hands. Tuck one leg under torso with other leg fully extended. Keeping weight on balls of feet, as quickly as possible, "climb" alternating legs back and forth in a jogging-type motion.
Grasshoppers
Side Bends
Box Jumps
Roman Chair
Stand against wall. Slide halfway down wall, as though you were sitting down, if there were a chair. Thighs should be parallel with ground with knees bent 90-degrees. Hold your arms out, straight, so they're also parallel with floor. Hold position for 60 seconds.
Pike Press
Reverse Bridge
Lie on floor, face up, arms extended over head. Make a bridge so your back is arched and your body supported by arms and legs. Maintain in stress position for 60 seconds.
An alternate is to assume same position, then gently balance on head so that body weight is supported by head and legs. Maintain in stress position for 30 seconds.
Front Levers
Back Levers
Planche
Reverse Planche
Iron Cross variations (including inverted, Maltese, and Victorian)
Rainbows: move the body from a reverse planche through a hand stand to a planche or the reverse.
Sit-ups
Start with your back on the floor, knees bent, bottoms of feet against the floor. Lift shoulders off the floor by tightening abdominal muscles bringing your chest closer to your knees. Lower back to the floor with a smooth movement. This trains your abdominal muscles.
Crunches
Like the sit-up, except instead of bringing the whole torso area closer to the knees, only a concentrated but shorter movement of the abdominals is performed. Shoulder blades are lifted off the floor, and abdominals tightened.
Push-ups
Start face down on floor, palms against floor under shoulders, toes curled up against floor. Push up with arms keeping a straight line from head through toes. Lower again, to a few inches off floor and repeat. You can have a partner put their closed fist on the floor under your chest and lower your chest to their fist each time. Do not rest on the floor or your partners fist when you descend. You should keep your head tilted upward, your back straight. Do not rest on your shoulder blades, even when you feel fatigue. This trains your chest, shoulder, and tricep muscles.
Pull-ups
Start by grabbing an overhead bar (called a chin-up bar) using a shoulder-width overhand (palms facing forward) grip. Keep your back straight throughout. Using your lat muscles, pull yourself up to chin level (always with the bar in front of your head) then slowly return to starting position in a slow controlled manner. Avoid using the arms to pull yourself up and do not make jerky movements to gain leverage. This primarily trains your lats or upper back muscles, as well as the forearms. An underhand grip variation or chin-up trains both the back and biceps.
Squats
Stand with feet shoulder width apart. Squat as far as possible bringing your arms forward parallel to the floor. Return to standing position. Repeat. If this is not challenging, you can do variations. One variation is lifting one leg off the floor in front of you, putting both arms in front of you for balance, and squatting. This is a one-legged squat or pistol. Squats train the quadriceps, hamstrings, calves, and gluteals.
Calf-raises
Stand on a platform with an edge where you can let the heels hang (e.g. a curb). Use your heels to lift your body on the balls of your feet, then slowly return to starting position. This trains the gastrocnemius. A seated calf-raise trains the soleus.
Dips
Jump up into position in between parallel bars or facing either direction of trapezoid bars found in some gyms. Cross your feet with either foot in front and lower yourself on the bars until your elbows are in line with your shoulders. Push yourself up until you are fully extended, but you do not have to lock your elbows. Press yourself up and down for repetitions and you are doing dips. Dips focus primarily on the chest, triceps, and deltoids.
Autumn Tiger from another forum also had some good ideas as well
SNT or SLT w/ one minute of fast punching at the end.
Dynamic Stretching-- hopping, knee lifts etc.--this essential to really getting the blood to flow.
Speed Squat-1 minute
Palm Stikes- 1 minute
Plyo Push-ups-1 minute
WC Front Kicks-1 minute
Plyo Australian Pull-ups-1 minute
Kwan Sao-1 minute
Knee-Ups 1-minute
Crunches-1 minute
Do This 3-5 times with no rest.
Take a 2 minute rest.
Shadow box (WC+whatever else you want to use)-5 minutes w/no rest
What do you think?
Such as:
1. Time of Civil War
2.Incarcretated or in the hole
3.Poor/homeless
4.In the woods
5.Kidnapped
etc etc.
So what exercises could be productive for your Wing Chun and not hinder it?
Well here are some exercises I found that could help you:
List of exercises
Burpees Crunch
Dip
Jumping Jack
Press up, or push up
Diamond Pushups
Similar to traditional pushups, only placing hands together so a diamond is formed between joined thumbs and index fingers.
Hindu Pushups
Planche Pushups
Similar to traditional pushups, except during the entire duration of a set, the hands alone touch the ground, arms straight, legs elevated off the ground straight and together in line with your shoulders, horizontal to the ground
One Arm Pushups
Plyometric Pushups
Similar to traditional pushups, only launching up as fast as possible, so that hands coming off the ground.
Pull up, or chin up
One Arm Chin up
Sit up
Russian Twist
Secure your feet either by placing them under something or by having a partner hold them. Begin doing situps but when you're in the "up" position, clasp your hands in front of you. Moving only at the trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat in a rapid fashion for the full number of reps.
Squat
Squat Thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Add intensity by adding a jump after you stand up.
Pistol, or one-legged squat
Handstand Pushup
Face wall then do a handstand, facing away from wall, feet resting against the wall. Bend your arms so your body drops halfway, then straighten back up. Repeat for 10 sets.
Alternately, drop your body down halfway then hold for 30 seconds in stress position.
Lying Hip Swing
Lie on your back with the legs pointed up, arms on the ground extended to each side, Maintain straight legs and swing your legs all the way to the left and then all the way to the right. Stop just short of touching the ground with the feet.
Leg Lifts
Lie on your back with your hands under your buttocks. Lift your feet about six inches off the ground, legs held together. Spread your legs as wide as possible, while keeping legs off the ground. Move legs back together. Return to rest position. Repeat for 20 reps.
As an alternate, keep feet off ground in stress position for 30 or 60 seconds.
Mountain Climbers
Assume pushup position, with hands on floor with shoulders over hands. Tuck one leg under torso with other leg fully extended. Keeping weight on balls of feet, as quickly as possible, "climb" alternating legs back and forth in a jogging-type motion.
Grasshoppers
Side Bends
Box Jumps
Roman Chair
Stand against wall. Slide halfway down wall, as though you were sitting down, if there were a chair. Thighs should be parallel with ground with knees bent 90-degrees. Hold your arms out, straight, so they're also parallel with floor. Hold position for 60 seconds.
Pike Press
Reverse Bridge
Lie on floor, face up, arms extended over head. Make a bridge so your back is arched and your body supported by arms and legs. Maintain in stress position for 60 seconds.
An alternate is to assume same position, then gently balance on head so that body weight is supported by head and legs. Maintain in stress position for 30 seconds.
Front Levers
Back Levers
Planche
Reverse Planche
Iron Cross variations (including inverted, Maltese, and Victorian)
Rainbows: move the body from a reverse planche through a hand stand to a planche or the reverse.
The primary calisthenic exercises are:
Sit-ups
Start with your back on the floor, knees bent, bottoms of feet against the floor. Lift shoulders off the floor by tightening abdominal muscles bringing your chest closer to your knees. Lower back to the floor with a smooth movement. This trains your abdominal muscles.
Crunches
Like the sit-up, except instead of bringing the whole torso area closer to the knees, only a concentrated but shorter movement of the abdominals is performed. Shoulder blades are lifted off the floor, and abdominals tightened.
Push-ups
Start face down on floor, palms against floor under shoulders, toes curled up against floor. Push up with arms keeping a straight line from head through toes. Lower again, to a few inches off floor and repeat. You can have a partner put their closed fist on the floor under your chest and lower your chest to their fist each time. Do not rest on the floor or your partners fist when you descend. You should keep your head tilted upward, your back straight. Do not rest on your shoulder blades, even when you feel fatigue. This trains your chest, shoulder, and tricep muscles.
Pull-ups
Start by grabbing an overhead bar (called a chin-up bar) using a shoulder-width overhand (palms facing forward) grip. Keep your back straight throughout. Using your lat muscles, pull yourself up to chin level (always with the bar in front of your head) then slowly return to starting position in a slow controlled manner. Avoid using the arms to pull yourself up and do not make jerky movements to gain leverage. This primarily trains your lats or upper back muscles, as well as the forearms. An underhand grip variation or chin-up trains both the back and biceps.
Squats
Stand with feet shoulder width apart. Squat as far as possible bringing your arms forward parallel to the floor. Return to standing position. Repeat. If this is not challenging, you can do variations. One variation is lifting one leg off the floor in front of you, putting both arms in front of you for balance, and squatting. This is a one-legged squat or pistol. Squats train the quadriceps, hamstrings, calves, and gluteals.
Calf-raises
Stand on a platform with an edge where you can let the heels hang (e.g. a curb). Use your heels to lift your body on the balls of your feet, then slowly return to starting position. This trains the gastrocnemius. A seated calf-raise trains the soleus.
Dips
Jump up into position in between parallel bars or facing either direction of trapezoid bars found in some gyms. Cross your feet with either foot in front and lower yourself on the bars until your elbows are in line with your shoulders. Push yourself up until you are fully extended, but you do not have to lock your elbows. Press yourself up and down for repetitions and you are doing dips. Dips focus primarily on the chest, triceps, and deltoids.
Autumn Tiger from another forum also had some good ideas as well
SNT or SLT w/ one minute of fast punching at the end.
Dynamic Stretching-- hopping, knee lifts etc.--this essential to really getting the blood to flow.
Speed Squat-1 minute
Palm Stikes- 1 minute
Plyo Push-ups-1 minute
WC Front Kicks-1 minute
Plyo Australian Pull-ups-1 minute
Kwan Sao-1 minute
Knee-Ups 1-minute
Crunches-1 minute
Do This 3-5 times with no rest.
Take a 2 minute rest.
Shadow box (WC+whatever else you want to use)-5 minutes w/no rest
What do you think?