by Wellness Coach Dan Ma
The curriculum lately is based on:
Yesterday we covered a strike from the first form on the 2nd section where the arms open up to the sides. I am noticing when I put my intent on heavy arms and hitting beyond the target I get a more penetration in my hits.
Program:
Two Person Progression Drill for Elbows:
Two Person Combination Striking with Elbows:
Notes:
Learning elbows really opened and connected other aspects for me. I felt a lot more control over my centerline space. I would like to explore more using pressure with my elbows and how structure can be attacked…using more turning power concepts.
Research suggests there are specific acute variables to follow in order to maximize your results for wanted adaptations. Acute variables determine how much stress is placed on the body. Here are some variables to follow depending on the phase you are in.
Previous training consisted of two-person Bong Lap drills, and then a Dan Chi Sao refresher. Today my life-partner and I focused on turning and pad-work for punching and kicking with Sifu Ray at Lighting Hand Academy located in Portland, Oregon.
“Turning” for my life-partner and I has been difficult. For me I have a decent grasp (so I think) on the technique, but I lack the power to move external force. Today I began progress in turning power. If I assume a right-hand Lan Sao with an external force placed on my right elbow, I should initially turn right using my right “kua” (Tai Chi terminology) until I can no longer turn without breaking my truck structure. “Trunk structure” meaning my hips and shoulder should always move as a unit and I should not twist at my waist. When I reach my limit with my right kua, my left kua should take over and complete the turn. The prerequisite for the turn, is that I am connected to the external forces root (ex: my partner’s foot). I can practice this will a wall or a heavy bag. I am also trying out resistance bands as a means of solo practice.
Pad-work for punching was a good ego boost that I could progress, even though consistency is not at a level of mastery. Pad-work for kicking was new, but still encouraging to move forward.
There are a lot of ways to enjoy this great core exercise as it offers many progressed varieties.
The most gentle entry into this exercise is to 1 to 3 sets with 12 to 20 repetitions. Further progression is to use time under tension or isometrically hold your hips in the air for 1 to 2 minutes. The next point of progressing difficulty is using weights and bands to resist the upward hip movement. You can also use a BOSU ball and use it to try and stabilize your feet.
The Movement:
The next logical progression is to use one leg! This exercise challenges your anti-rotation and cross core stabilizers. Be sure to keep the hips, knee, and ankle fully extended. Don’t let your hip drop by keeping them level to each other. You can start this progression with 1 to 3 sets with 12 to 20 repetitions. Both sides count as a set. If you want to jump into a harder challenge, try the single-leg floor bridge with a time under tension for 1 – 2 minutes. The next point of progressing difficulty is using weights and bands to resist the upward hip movement.
Turn this great core stabilization exercise into a great compound stabilization exercise with a 10 – 15 pound weight! This exercise can be progressed much in the same manner as presented with the classic floor bridge.
Compound exercises are exercises that work multiple muscle groups at the same time.
Benefits:
If you are feeling good and strong with the extended arm plank and can do 3 sets with 20 reps easily, or the ability to stay in the plank for two minutes, then you might like to progress to the Kettlebell Pull-Through.
The Position:
The Movement: