KI CHUAN DO TRAINING TIPS #3:
POWER IS WORTHLESS IF YOU HAVE NO BALANCE:
Dynamic Balance and Contraction Training
by John Perkins
It is possible to be effective in KCD without being particularly strong.
It is, however, advantageous to have strength. To acquire the wiry,
internal brand of strength (which is the best form) you should develop
from the inside-out.
Basic tai chi-style exercises like our Ninja and Vacuum Walks are
imperative for proper KCD study. A detailed description of these
exercises is in our book and expecially on the
Attackproof Companion DVD Part 1. However, a more difficult,
gut-powerful type of exercise is Dynamic Balance Contraction Training.
These exercises can take on various forms. Here I will give you just 2
exercises which will greatly enhance your general power and balance
to a higher degree than just balance and dynamic contraction exercises
alone can take you.
For these two exercises you will need a long elastic band or if you have
access to cable machines you can use an upper and lower cable. You
may also need a stick 3 feet long or longer. Basically, you will perform
a side of hand strike with the elastic or cable either gripped in your hand
or looped around it. You perform this strike while balancing on one
foot and counter-balancing as well as you can to allow a full extension
and return of your strike. As you perform this seemingly simple
exercise you will realize that it requires the use of your entire body.
Perform the movement as slowly as possible while exhaling on the
extension and inhaling on the contraction.
The second exercise is to attach the band or cable to your foot
while slowly performing a front kick. With both exercises, the
stick or pole is used to help maintain balance in the beginning.
With practice you will need the stick less and less and you can
increase the tension of the bands or cables. You will feel the
unitizing effect on your muscles from your feet through your legs
to the abdomen and lower back through your chest and upper back.
Obviously you will feel the upper torso power with the side of
hand strike but you will feel the pressure in your lower body more
with the front kick.
Once you have practiced these movements and can keep your
balance through 10-15 repetitions with a medium amount of
resistance (15-30 pounds) you will notice that you have a deeper
root and far more power than almost any other exercise can provide.
This is superior to weight lifting, calisthenics, Pilates and any other
exercise for creating maximum striking and kicking power.
...More comments on our "Answers to Your Questions"
relating to "What to do if you can't come to classes in NY?":
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really confirms to me that you care about sharing knowledge with
anyone who is interested about learning what really works in martial
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compromises. I think I will try some of the Tai Chi schools in the
area who seem to emphasize combat applications and push hands and see
if that might be useful."
"I do plan to buy your DVD soon and try to find others willing to
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