Conditioning

Conditioning and Maintenance Syllabus

Sample warm-up

Fitness

The following is by no means an exhaustive list of all the exercises we do, but students should be familiar at least with the following:

• Static:

1. Plank: back and legs in one straight line, weight on elbows/forearms and toes. Hold.

2. Back plank: back and legs in one straight line, supported between pads, one under shoulder blades, the other under calves. Hold.

3. Whisky and cigars: sit upright, legs straight and together, feet raised. (With variations such as turning to reach for something, making circles with feet, etc.)

• Calisthenics:

• General:

1. pusttj burpees: push-up-squat-thrust-twisting-jump-burpees: push-up, jump feet between hands, jump up, knees to chest, twisting in mid-air 180 degrees around, land, push-up, jump feet between hands, jump up, knees to chest, twisting in mid-air 180 degrees in other direction, land.

2. star jumps

3. burpees

4. ski-running

• Floor exercises:

1. Shrimps: lie on back; bring knees up, clap hands to knees; extend and roll over; contract knees up while rolling back, clap. Fully extend arms and legs, all limbs off the floor, when on back and on front.

2. Starfish: place right hand on left foot, roll back and up so left hand on right foot, repeat.

3. forward roll

4. back roll

5. forward forward, back back, all one movement of the weight in one direction

6. tumbleweeds

• Squats:

1. hindu squats

2. squat-push-ups

3. cross squats

4. kicking squats

5. twisting squats

6. duck-walking

7. ankle on knee squats

8. slow squats (e.g. 1 minute)

9. tango squats

• Push-ups: (refer to little book of push-ups| for a more complete list)

1. scoops

2. regular (military)

3. one-arm

4. 3 point

5. long

6. wide

7. staggered

• Stick exercises:

1. open-close: hold stick horizontally by the middle in both hands at arms length; open and close hands grabbing further out each time, and back to the middle.

2. alternating open close: hold stick horizontally by the middle in both hands, one palm up, one palm down, at arms length; open and close hands grabbing further out each time, turning palm up or down; and back to the middle same way.

3. feed stick: hold it by middle with hand down by hip; feed stick back intil holding the end, swing it through and repeat. 10 times each hand.

4. prima-quarta: hold stick by one end with hand down by hip: lift to prima, down through seconda, into chest and extend to quarta, and back the same way to prima. Repeat 10 times each hand.

5. stick turning squats: spin stick above head, follow it down to complete turning squat; reverse stick, rise and squat other way, repeat.

• Weight exercises (with 1-5kg weights):

1. Wrist rolls: palm up, into the chest, out palm down, repeat.

2. Wrist turns: thumb up, thumb in, repeat

3. roll-up roll-down. Weight on a string attached to a stick; elbows locked into body, forearms horizontal. Roll weight up and down, both ways (so rolling palm forward, or back of the hand back)

4. wings: weights together behind back; lift slowly until weights touch above head, return slowly to behind back.

5. small wings: open stance, lean forwards until back straight but horizontal. Arms out straight to the sides; bring weights together beneath chest, open out as high as you can, repeat.

6. longa: posta longa unarmed, weight in each hand: volta stabile each side, slowly.

Named exercises

Fitness test

How many push-ups is enough? This guide is intended to give students an idea of the minimum level of physical fitness and strength appropriate for training swordsmanship at the various levels. These tests should be accomplished with relative ease; in other words, doing the test right before a class should not present any endurance problems. The test should be administered by a fellow student, who will keep the time, and make sure the basic form of each exercise is adequate. Students should not feel confined to these limits- they are a starting-point for a lifetime of healthy exercise and improving fitness.

Basic plank (seconds): 60

back plank (secs): 90

shrimps: 4

push-ups: 20

squats: 60

wrist rolls rp/kg: 25

wrist turns rp/kg: 50/3

twisting squats: 8

pusttj burpees: 2

time range: (minutes): 6-7.30

The exercises can be done in any order, but must be completed within the time range (including plank exercises).

Massage:

• On self:

• knees to toes

• elbows to fingertips

• On others:

• Hips to toes

• Shoulders to fingertips

• Back

• Neck

The critical skill is to know when not to touch the patient. If in doubt, ask a qualified instructor, or refer to a qualified medical professional.

Breathing exercises:

• Basic:

• Bowls of whisky

• Open and close (cloud hands)

• Lift the ceiling (intro to Crane)

• In for 4, hold for 4, out for 4, hold for 4

• Walking breathing

• 3 centres breathing; 9 breaths, 3 breaths and 1 breath

• The Crane:

1. empty lungs

2. breathing in: sink onto left foot, scoop up, drawing palms up leg, body, and above head. Right knee high, toes down.

3. Hold breath as hands lower to shoulders and

4. breathing out, sink to floor.

5. repeat 2-4 twice more: on fourth rep,

6. breathing in, rise with hands at chest, knee up,

7. breathe out extending right foot and both arms, head up

8. breathe in, gathering knee up and hands to chest,

9. place right foot on floor, weight on left, breathe out down the leg

10. finish: normal standing, breathe in up to chest, blow out as hands go up.

11. Repeat 1-10 on right foot.

• Health qigong form:

1. three hand raises

2. ball left and right

3. diagonal left and right

4. (up-down)

5. open shoulders, hold keg

6. (up-down)

7. raise the ceiling, open shoulders

8. (up-down)

9. ankle on knee

10. (up-down)

11. push left and right

12. (up-down)

13. bend bow left and right

14. (up-down)

15. front leg push both sides

16. side kick both sides

17. squat left and right

18. (up-down)

19. close centre