Questions for Mr.Kurz about Wushu

[Zicola Guillaume]

Dear Mr Kurz,
I am a French Wushu practitioner. As you already know, Wushu involves speed, strength, flexibility, endurance and jumping abilities at the same time. My main goal is to improve my flexibility and my strength for Wushu’s stances and jumps.

So here are several questions :
1.) How should I perform strength exercises (weight, sets, reps, pace…) for isometric stretches in order to prevent myself from being too bulky for Wushu ?
1.) How should I perform strength exercises (weight, sets, reps, pace…) for jumping abilities?
2.) My coach uses ballistic stretches during the warm-up. I find ballistic stretches useless because of the bounces. It’s nearly impossible to make progress with this method. I’ve always made much more progress with dynamic and static stretching. What is your opinion about ballistic stretches ?
3.) Are poundages around my body weight (70 kg = 154 lbs) safe for strength training and Wushu ?
4.) What will be an endurance workout for Wushu (holding stances like the horse-riding one, running, practicing several Wushu routines with rest periods during a single workout…) ?
5.) Do you recommend working on Wushu jumps before or after strength exercices ?

Thanks,
Best regards.

[Tag]

Im not Mr Kurz. But I think a Strength training resistance training program would help. Ballsitic stretching can be dangerous, a bouncy form of static stretching in the warmup is a big no no in my opinion.
Heres what I say.

1) Purchase the book stretching scientifically. Purchase the DvDs on the subject by MR Kurz.Youll get a goldmine of knowledge here, more than I can give.

2 An exercise I used to do was Jump Squats, this was great for building explosive power in the legs from my experiance. I did usually a set of 50 reps. Another good exercise for explosive power in the legs box jumps.

Martial Artists often use the anaerobic energy system. Plus Martial arts is often about muscluar endurance than musclur strength.

An example of a Body weight Routine that you could do 2 times a week.

1) pressups
2) Jump squats. 1 warm up set say 20 reps.
3 Crunchs 4) Reverse crunchs
5) Back extensions
6) Hindu Press ups
7) Hindu squats
Horse stance static hold for strengthing. This is not the same as the static isometric stretch that Mr kurtz describes in his book, this is purely a strength exercise dont contract the muscles. Get into horse stance feet shoulder width apart and back straight. Hold this position as long as possible. Build its up to five mins.
9) Front stance hold. Same as above. Its pretty much the shotakon karate front stance with out the arms up position. Hold a long as possible each side.

Maybe start off with 25 reps. Then build up to 50, then to 100 and behond. Whats important you do each exercise with good form and posture. Doing each movement at a moderate pace and velocity through a full range of movement. Checkout youtube videos to learn how do exercises if unsure. Hope this helps.

[Zicola Guillaume]

Thanks Tag, this helps a lot.

So naturally I’ve got new questions.

I’ve already purchased “Stretching Scientifically” and “Science of Sports Training”. I’m a little overwhelmed by details especially concerning strength aspects. Moreover, I have to translate each paragraph in French.

My objective is to have sufficient strength in order to perform isometrics for splits and throw higher kicks. I want to stay fast, sharp and explosive for Wushu. I don’t want to get too much muscle mass.

Here is a summary of my week microcycle :

Monday (technical) : warm-up, dynamic stretching (leg raises), wushu techniques (perfecting moves and stances), relaxed stretching, cool down.
Tuesday (strength) : warm-up, dynamic stretching (leg raises), strength exercises, relaxed stretching, cool down.
Wednesday (endurance) : I don’t know what to do here (anaerobic running ? muscular endurance ?).
Thursday : day off.
Friday (technical) : warm-up, dynamic stretching (leg raises), wushu techniques (perfecting moves and stances), relaxed stretching, cool down.
Saturday (speed-strength) : warm-up, dynamic stretching (leg raises), strength exercises, relaxed stretching, cool down.
Sunday : day off.

Monday & Friday are lighter than Tuesday & Saturday. I haven’t incorporated isometric stretches yet because I know that I must strengthen my adductors / hamstrings first.

1.) When should I do your jumping sequence example ?
2.) How should I perform strength exercises (sets, reps, pace) in order to be able to do isometric stretches ? I mean, light weights with high number of reps or high weights with low reps or both ?
3.) What is your opinion about my week microcycle ? Do you think it is a good sequence of workouts (I want to prevent myself from overtraining) ?

Thanks,

Best regards.

[Tag]

Building Muscle Mass isnt that easy. If you strength Train Twice a week you wont turn into the incredible hulk, specially with all the other training your doing. Muscle gains will be small.

The Body Weight Program will be a nice start for a Few Months. If You really want to Get stronger for isometric Stretching I would advise after a few months of the body weight Stuff you move onto Resistance training.

A Program such as This 2 a week

Barbell Squats 3 x 12
Wide Squats 3x 12
25 Jump Squats
Good Morning 3 x12
Chin ups 3 sets to fail
Press ups 3 sets to fail
shoulder presses 3 x 12
Static horse stance hold ( not a stretch dont contract, how I described before)
Front stance static hold

Once you get enough strength to beable to isometric stretching then you can rid yourself of the horse stance static hold, as you will be doing this as a stretch and contraction getting the stretch and strength at as one. Gradually widening and lowering with isometric tensions as described in Toms book. But you can only move onto this once you can do the below.

10 reps of Squats with your Bodyweight. Take in account most bars weigh about 20kg. Full range, deep. This I believe is What Mr Kurz Reccommends. Im no expert on putting Training plans together I know abit. Isometric strength stretching training is intense. Ive just started this kind of Stretching myself and its hard work and can see why those without strength become injured.

I think seperating strength and endurance workouts is a good idea. You seem to do quite abit Careful you dont Overtrain and look at your Protein Consumption. Generally most Reccommendations for Building strength say a person must consume 1.5 grams of protein per Kilogram of body weight. Remember Body can only Convert so much protein at once so divide the Protein consumption between meals. Protein is very important for rebuilding the muscles stronger and improvement in strength so dont neglect nutrition. Good Protein, chicken, tuna, eggs, lean cuts of Beef, ham, Fishs.

I always did Jump Squats on my Strength workout days. I would do my Squats with weights then after finish up with the 50 reps of Jump Squats. This never caused a problem to me.

[Zicola Guillaume]

Thanks !

This routine fits perfectly after my wushu jumps workouts on spring floors. I will do a Bodyweight routine for a few months (for overall strength) before starting the Resistance training.

I have noticed that Chinese Wushu athletes perform static passive stretches (splits, straddle stance, kick-to-toe stretches...) before dynamic ones and kicks. Mr Kurz advices to do static stretches after dynamic ones. Is this rule universal or sport-specific ? After all, it looks like what gymnasts do during their workouts. I already know that performing static before dynamic temporary reduces force production.

Best regards

[Tag]

Many Martial Artists and Schools are stuck in Old school ways of Stinking and thinking lol. Static strength exercises are not the same as Static stretchs. Holding a static position without contracting the muscle is a static strength exercise. Its best in IMO and supported by research to do the dynamic work first.

Best Wishes with your training!

[Zicola Guillaume]

Hi there,

Everything goes well concerning the Bodyweight program. I've purchased "Flexibility Express" in order to complete my knowledges. I already have dumbells and barbells at home and I can increase weights progressively. So, is it necessary to go to the gym for doing squats, deadlifts, good mornings... ? If i'm not mistaken, Mr.Kurz said that those techniques are easy to self-spot. Moreover, Mr.Kurz gives a lot of informations concerning thoses techniques (stance correction) in hid dvd.

Furthermore, it's really hard to find a custom strength program because thoses club are oriented in "zumba, danse, steps, RPM"...so it's in a galaxy far far away

What is your opinion ? Thanks !

Best regards.

[Thomas Kurz]

I already have dumbells and barbells at home and I can increase weights progressively.

So why would you need to go to the gym? I don't go to "no stupid gym."

[Zicola Guillaume]

Hello,

Thanks for your answer. However, I have found a weightlifting gym in my town so I can follow a strength training 2 times a week.

I have a question concerning my microcycle :

- Monday [day off] : -
- Tuesday [strength] : warm-up /dynamic stretching /workout /relaxed stretching.
- Wednesday [active rest] : warm-up /dynamic stretching /relaxed stretching.
- Thursday [strength] : warm-up /dynamic stretching /workout /relaxed stretching.
- Friday [day off] : -
- Saturday [technical] : warm-up /dynamic stretching / workout focusing on punches, kicks, stances /relaxed stretching.
- Sunday [technical] : warm-up /dynamic stretching / workout focusing on jumps /relaxed stretching.

Tuesday and Saturday are light. Thursday and Sunday are more intensive.

Is this a good sequence of efforts ? Should I rearrange it ?

Thanks and have a nice day

[Zicola Guillaume]

Hello Mr Kurz,

You highly recommand "deep squats" and "deadlifts" instead of "leg-presses" and "machine-orientated like exercises".

- What exercises do you recommand instead of bench pressing ?
- What exercises do you recommand for developping upper body strength for martial arts ?
- Do you think that squatting 10 times with my bodyweight (70kg = 140lbs) will be enough for martial arts ?

Thanks and have a nice day.

[Thomas Kurz]

What exercises do you recommand instead of bench pressing ?

push-ups
http://www.stadion.com/phpBB3/viewtopic ... 340&p=5951

What exercises do you recommand for developping upper body strength for martial arts ?

overhead lifts, push-ups, pull-overs, pull-ups
http://www.stadion.com/phpBB3/viewtopic ... 340&p=5951

Do you think that squatting 10 times with my bodyweight (70kg = 140lbs) will be enough for martial arts ?

Do it and you shall know. Read articles at http://www.stadion.com/strength-trainin ... tial-arts/

[Zicola Guillaume]

Hello Mr Kurz,

In "Stretching Scientifically", you speak about "strength exercices for the muscle stabilizing the knees" (page 63). What is this exercice please ?

Thanks and have a nice day !

[Thomas Kurz]

Squats and deadlifts.

[Zicola Guillaume]

Hello Mr Kurz,

I want to strengthen my connective tissues in order to prepare for heavier lifts.

1.) As a novice in strength training, should I begin with "strength + endurance" exercices (with 1 x 100 reps and light weight) AND / OR a 3 x 12 - 30%1RM exercices first ?

2.) In « Stretching Scientifically » (p.50), does "low resistance / high repetitions" mean bodyweight or very light weight (a small kettlebell) ?

Thank you for your patience and consideration.

[Zicola Guillaume]

Hello Mr Kurz,

Do you think that Olympic weightlifting exercises (snatch, clean &jerk...) will help to develop flexibility and explosive power for martial arts or the compound ones (squat, deadlift...) will easily do the job ?

I'm afraid that exercices like snatch and clean &jerk will be too much sport-specific and unnecesseraly for martial arts. But any advice will be welcome.

Thanks and have a nice day.