Conditioning

Wudang Tai Chi Chuan also has a wide range of conditioning exercises associated with is. These conditioning exercises, while incredibly powerful and great for getting into shape, do not form part of the syllabus. If you’re interested in competitive pushing hands, sparring or fighting though these are absolutely necessary. Stamina is massively important and these exercises help build stamina and tone the body.

Running Thunder Hand

Running Thunder Hand means punching with weights ( 3 – 4 lb ) for 20 minutes. The punches should be vertical or horizontal forward circles. We should aim to do between 150 – 180 repetitions per minute. For basic conditioning we only need to do 10 minutes.

Forward Rolls

When rolling we are looking to do 80 forward rolls in the space of two minutes. This is repeated another two times with one minute breaks in-between each repetition. In all we do three rounds of two minutes aiming to do at least 80 rolls per round. For basic conditioning we only need to do one set of rolls.

Padwork – Punching

Here we punch focus pads for three minutes. This is repeated another two times with one minute breaks in-between each repetition. With pad work we’re looking to develop stamina, reach, power and precision.The pads can be held in a fixed position to start with and movement can be introduced later on. Running while punching is especially good at developing stamina.

Padwork – Kicking

Here we kick pads for three minutes. This is repeated another two times with one minute breaks in-between each repetition. Here we are looking to build all the skills listed above in our legs. Especially leg strength and power.

Handstands

Here we are looking to hold a handstand for two minutes. This is repeated another two times with two minute breaks in-between each repetition. Handstands develop upper body strength for striking and throwing.

Pole Holding

Here we rest a heavy pole across the arms in horse stance for two minutes. This develops both upper and lower body strength.

Heavy Bag

Here we beat a heavy bag for three minutes. This is repeated another two times with one minute breaks in-between each repetition. With bag work we’re looking to develop stamina, reach and power. We are also looking to vary the angle of attack and learn how to repeatedly hit solid objects.

Retrieving The Moon From The Sea

Back bends develop flexibility, agility and stamina. We do a minimum of 360 repetitions.

Pounding Body

Accustoms the body to receiving impacts.

Skipping

Trains agility, footwork and stamina.

Running

Trains movement and stamina

Free Wrestling

Builds on free-style pushing hands, develops close quarters fighting and builds agility and stamina.