This is a cardio, strength, and flexibility workout all in one that will challenge you in a way that you probably didn’t know you could be challenged. The best part is it has been around for hundreds of years. If you have bad wrists, weak elbows or core this is for you. Whether you are a Shaolin Kung Fu practitioner or not this workout will benefit you by strengthening your core, legs, and arms, while helping develop your flexibility. Not to mention you WILL sweat.
HISTORY & FUNDAMENTALS
Contrary to popular belief, most styles of Kung Fu are not based on hand to hand combat. Although as a practitioner you learn to fight with your hands first and learn weapons as time goes on, Kung Fu is actually based on weapon fighting. Masters took what they understood from weaponized combat and applied it to bare handed fighting. For example Xingyi is based on spear fighting, Bagua is based on sword fighting, and Shaolin Kung Fu is based on staff. Thus improving your staff basics will teach your body the basic principals of Shaolin Kung Fu. Besides strength and flexibility staff training will greatly improve your Fa Jin which is the primary form of energy used in Shaolin Kung Fu.
PICKING THE RIGHT STAFF
You don’t need the perfect staff for this. You can use a broom handle, stick, anything that will imitate a staff. Just try to get something fairly close to your height, with a weight that will be manageable for you. If in doubt go lighter not heavier. As for practitioners out there I wouldnt use a tapered staff or an ultra light wax wood wushu staff. although this is hard reguardless of the weight I like to use something with some weight like a traditional wax wood staff. The length depends on your discipline but we use staffs that are one fist length longer than our height. Many of these drills work totally fine with any of the long weapons you practice.
WARM UP
Before we even pick up our staff lets warm up. This workout seldom results in injured muscles or joints but it is still important to warm up to perform at your highest potential. These are performed for at least 20 seconds each but can be practiced for longer depending on comfort level and on how hard class was last night… IF YOU DIDNT SKIP CLASS!
1. WRIST ROTATIONS
2. WRIST STRETCHES
3. TRUNK ROTATIONS
THE WORKOUT
This workout is extremely simple. You will be alternating between 10 second slow and 10 seconds fast as you can 3, 5, 8 or 10 times depending on your skill level. Once you complete one exercise you move on to the next one. I will be presenting the exercises in the order I practice but you are free to switch them as you like.
1. FISHERMAN’S PADDLE
2. FISHERMAN’S PADDLE REVERSE
3. FIGURE 8
4. FIGURE 8 REVERSE
5. OVERHEAD STRIKE
THE COOLDOWN
To finish off our workout take time to run through these stretches. perform each one five to ten times.
1. OVERHEAD STRETCH
2. SWIMMERS STRETCH
3. OVER HEAD TRUNK ROTATIONS
4. SIDE BEND
This workout is a daily exercise for me. Morning or night it is gentle enough to do anytime, with very little warm up. If its one of those days you don’t have energy, drive, or enthusiasm for your workout this will wake you up, warm you up, and get your heart rate going. Keep up the hard work! Push your limits everyday, never stop growing.
When at rest, rest all thoughts. When in motion, perfect all actions.
