ReGroove Fitness

by Wellness Coach Dan Ma

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Hidden Immortal Lineage Taiji Push Hands Workshop by Master Zhongxian Wu

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Hidden Immortal Lineage Taiji Push Hands, Portland 2020 https://chinesewisdomtraditions.com/event/taiji-push-hands/

I decided to not take any pictures this time because there was a lot of information to cover for such a deceptively simple yet hard to mimic series of movements. Perhaps I will post a short video practicing to make up for the lack of visuals. This would be my third time going to a Portland workshop by Master Wu. It started and ended semi awkwardly as the first two, but this time it is becoming a little more charming. Master Wu was a little more lively this time around as the first two workshops where of a qigong / meditation flavor. I got to touch hands with a lot of people. Master Wu’s demonstrations was cool to see as he showed how he can react to physical forces and apply force on to others. I did touch hands with Master Wu, but did not have the opportunity to experience any energetic force.

I bought another one of his many books: Chinese Shamanic Cosmic Orbit Qigong. I was short on cash, but he was kind and gave me a discount. A while back I had purchased a book and video from him on Dai Family XinYi. I am glad I bought them as a set. The book goes into more detail and is easier to understand than the DVD, whilst the DVD is mostly helpful for visuals.

We also learned that Master Wu does not live in Portland any more. I think he said he moved to Switzerland. My partner thinks he said Sweden. We got a contact info with one of his students should we want to pursue this type of push hands. Should we practice this and want to get to another level.

NASM CPT: GUIDED STUDY COURSE – MODULE 6

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Program Design and Modalities

  • Read Chapters 14-15
  • Read Chapter Reviews
  • Review Appendix B
  • Watch the Module 6 Lecture Videos
  • Review the OPT Programming Templates
  • Practice with the Module 6 Activities
  • Answer the Module 6 Discussion Question
  • Complete the Module 6 Quiz with a score of 80% or higher
  • Study the Module 6 Flash Cards

Repetitions

  • Muscular endurance & stabilization: 12-20 reps at 50-70% of 1RM
  • Hypertrophy: 6-12 reps at 75-85% of 1RM
  • Maximal strength: 1-5 reps at 85-100% of 1RM
  • Power: 1-10 reps at 30-45% of 1RM / 10% of the body weight

Sets

  • Muscular endurance & stabilization: 1-3 sets of 12-20 reps at 50-70% of 1RM
  • Hypertrophy: 3-5 sets of 6-12 reps at 75-85% of 1RM
  • Maximal strength: 4-6 sets of 1-5 reps at 85-100% of 1RM
  • Power: 3-6 sets of 1-10 reps at 30-45% of 1RM / 10% of the body weight

Training Intensity

  • Muscular endurance & stabilization: 50-70% of 1RM
  • Hypertrophy: 75-85% of 1RM
  • Maximal strength: 85-100% of 1RM
  • Power: 30-45% of 1RM / 10% of the body weight

Repetition Tempo

  • Muscular endurance & stabilization: Slow 4/2/1
  • Hypertrophy: Moderate 2/0/2
  • Maximal strength: fast/explosive
  • Power: fast/explosive

Rest Interval

  • Muscular endurance & stabilization: 0-90 seconds
  • Hypertrophy: 0-60 seconds
  • Maximal strength: 3-5 minutes
  • Power: 3-5 minutes

ATP and PC recovery

  • 20-30 seconds = 50%
  • 40 seconds = 75%
  • 60 seconds = 85-90%
  • 3 minutes = 100%
CPT-Templates_Daily-OPT-Programming

NASM-CPT_Annual-Monthly-Weekly_OPT_Programming_Templates