Category: Conditioning

How to get stronger without “working out”

Oscar AgramonteConditioning, Mindset & Philosophy

Have you ever looked at a high-level student perform a deep Tam Tui (one-legged squat) and wondered, “How do they have the strength to do that?”

The answer usually isn’t that they spend hours in the gym destroying their muscles.

Yes, some students have the prerequisite mobility and natural strength to make this look easier than others. But just because it isn’t easy for you right now doesn’t mean you can’t build it.

The same goes for a perfect One-Arm Pushup. How do you get the strength to do that?

The answer is to treat strength as a skill, not just a physical attribute.

There is a concept in strength training called “Greasing the Groove” (GTG). It was popularized by Pavel Tsatsouline in his book The Naked Warrior, and it is the perfect methodology for martial artists.

Here is how it works and how you can use it to master your bodyweight mechanics.

The Concept: Strength is a Skill

Imagine you are trying to learn a new song on the piano. Would you practice it once a week for 5 hours until your fingers bled and you were exhausted?

I guess that is an option. But the better option would be to practice it for 10 minutes a day, every day. You would play it perfectly, stop before you got tired, and come back to it later.

Greasing the Groove is the same concept applied to strength.

When you do an exercise, your brain sends a signal through your nervous system to your muscles. The more often you send that signal without fatigue, the more efficient the “groove” becomes.

The Rules of GTG

  1. Frequency over Intensity: You do the movement throughout the day, but never to failure.
  2. Stay Fresh: You should feel stronger after the set than when you started. If your max is 5 reps, you only do 1 or 2.
  3. Perfect Form: Because you are “grooving” a neurological path, every rep must be perfect. If you practice sloppy reps, you are greasing a sloppy groove.

The “Naked Warrior” Combo for Kung Fu

If you want to build full-body tension and power for your forms, try applying GTG to these two movements:

  1. The Tam Tui (One-Legged Squat/Pistol) In the fitness world, this is called a “Pistol.” In Wah Lum, it’s the strength behind our Tam Tui kicks and deep stances.
  • The Progression: If you can’t do a full one yet, don’t force it. Use a box to sit down on, or hold a doorframe for assistance.
  • The Groove: Every time you walk through a specific doorway in your house, do one perfect rep on each leg.
  1. The One-Arm Pushup This teaches total body integration, connecting the hand to the core to the feet.
  • The Progression: Start doing them on an incline (like against a kitchen counter or a staircase). As you get stronger, move lower to the floor.
  • The Groove: Every time you go into the kitchen, do one perfect rep on each arm.

The Result

By the end of the day, you might have done 10-20 reps of each exercise. By the end of the week, that can be up to 140 reps.

You aren’t sweaty. You aren’t sore. But your nervous system is learning how to fire those muscles with incredible efficiency.

So, pick a move you want to master. Stop trying to “workout” until you drop. Start greasing the groove.

As my strength coach Brett Jones would remind me about GTG, the reps are done fresh, frequently, and flawlessly. You need all three for each rep.

See you in training,

Sifu Oscar

 

P.S.  There are 2 ways I can help you Start the groove. 

  1. See it for yourself: The best way to understand Wah Lum is to see it in person. Email us kungfu@wahlum.com with Observation and we will set up a time for you to come visit a class.
  2. Guidance: The best way to get strong is to start small and be consistent. If you are looking for a program to help you build the habit of daily movement, Control System: Foundations is the blueprint. Email us kungfu@wahlum.com with FOUNDATIONS and I’ll send you the details.

10 minutes a day to build muscle? (Actually, yes.)

Oscar AgramonteConditioning

Last week I told you that “10-minute Tai Chi walks” won’t build muscle. I stand by that.

But that doesn’t mean you can’t build muscle in 10 minutes. You just have to change the intensity.

I recently came across a study shared by Dr. Andy Galpin (worth following if you’re into this stuff) that completely changes the conversation for anyone who claims they are “too busy” to train.

Quick disclaimer: 10 minutes of air squats isn’t the same as actual training. We’re not delusional here.

But it turns out 10 minutes a day can build real, measurable muscle. Not magic, just science.

The Study: “Exercise Snacking” 

Researchers at the University of the Bundeswehr Munich wanted to solve a problem: despite resistance training being critical for health, most people don’t do it.

They took 30 women with sedentary desk jobs, the kind of jobs where you sit so long you forget you have legs, and split them into two groups.

  • Group A: Lived their normal lives.
  • Group B: Did “Exercise Snacks,” brief 10-minute bodyweight workouts during work hours, 5 days a week.

(You can read the full study here: Resistance exercise snacks improve muscle mass in female university employees)

The Results (The “Muscle Miracle”) 

After 12 weeks, the results were undeniable:

  • The Snacking Group: Gained 0.42 kg (about 1 lb) of lean muscle.
  • The Control Group: Lost muscle (which is typical as we age).

Now I know what you’re thinking. “Less than a pound? That’s it?”

But here’s where it gets interesting. Women typically lose about 1.1 kg of muscle per decade. These women reversed nearly half a decade of muscle loss in just three months, all while wearing their work clothes.

Why It Works 

You’ve probably heard that you need heavy weights to build muscle. Like, “lift 70-80% of your max or don’t even bother.”

Turns out? Your muscles are pretty dumb. In the best way possible.

When you do as many push-ups as you can for 60 seconds straight, here’s what happens: the first 20 seconds feel fine. But by second 50, you’re struggling. Your arms are shaking.

What is happening is your easy-to-recruit muscle fibers are tapping out. They’re done. So your body has to call in reinforcements, the bigger, harder-to-activate fibers that usually only show up when things get heavy.

By the end of that set, you’re recruiting nearly as many muscle fibers as you would with a loaded barbell. Your muscles don’t actually know the difference between “this weight is heavy” and “this effort is hard.” They just know they’re being challenged.

The Protocol: How to use this 

If you are already lifting heavy in the gym, keep doing that. But if you have been “meaning to start” for six months, or you spend most days sitting… this is your golden ticket.

Your 10-Minute Protocol: Set a timer for 10 minutes. Perform each exercise for 45-60 seconds (AMRAP: As Many Reps As Possible), then move to the next.

The “No-Gym” Menu (Pick the option that fits your joints):

  1. The Squat Slot: Standard Squats OR Wall Sits (if knees are sensitive)
  2. The Push Slot: Push-ups OR Wall Push-ups (stand further back to make it harder)
  3. The Single-Leg Slot: Reverse Lunges OR Standing Side Leg Raises (Great for balance, zero knee impact)
  4. The Core Slot: Plank OR Standing Knee Raises
  5. The Posterior Chain: Glute Bridges OR Standing Calf Raises
  6. The Finisher: Repeat your favorite one from above until the timer beeps!

The Secret Sauce 

You must do AMRAP (As Many Reps As Possible). Don’t just go through the motions like you’re checking a box. Make it hard. Feel the burn. Give yourself something to actually adapt to.

The Bottom Line 

This study matters because it removes the excuses. 

  • Can’t afford a gym? Don’t need one.
  • Don’t have time? It’s literally 10 minutes.
  • Don’t know how to use equipment? Bodyweight only.

Every single person in the study who finished it said they’d keep doing it afterward. That is unheard of in fitness research.

You don’t need to lie about Tai Chi to sell health.

If you want to lubricate your joints, regulate your nervous system, and build the kind of deep stability that prevents falls? Do Tai Chi.

And let’s face it: it is cool that you are practicing a traditional martial art. There is so much more you get from it than just physical health, like the martial intention, the mental focus, and the journey toward becoming the best version of yourself.

If you have 10 minutes and want to reverse muscle aging? Do Exercise Snacks.

-Sifu Oscar

 

Want to try the Exercise Snacks? Comment to this blog and let’s talk about how to make this work for your schedule. If you tell me your biggest “trouble spot” (knees, shoulders, or just lack of time), I can help you pick the right 6 moves from the menu above.

Curious about the Tai Chi side? If you want to see what “The Evidence in the Temple” looks like in real life—and see the balance and focus we talked about—come visit us.

You can view our Class Schedule Here. 

Better yet? Come see it in action. Comment with the word “OBSERVE” if you’d like to stop by and watch a class this week.

Longevity Training: Staying Strong in Kung Fu and Tai Chi After 56

Oscar AgramonteConditioning, Kung Fu, Tai Chi

Lately I have been thinking about what my training will look like 10 years from now, when I am over 56. At that stage, my priorities will shift. 

The goal will not be chasing personal records or max lifts. The goal will be staying strong, mobile, and consistent so I can keep practicing Kung Fu and Tai Chi.

For martial artists over 56, here is where the focus belongs:

  • Mobility: keep your joints moving so stances and transitions stay comfortable.
  • Hypertrophy: build and maintain muscle mass with higher reps. This does not have to mean machines — kettlebells, bodyweight movements, bands, and light dumbbells are all excellent options.
  • Cardio: enough to support health and recovery. This can be as simple as practicing forms at a faster pace with good control, or walking daily.

After 56, it is less about maxing out and more about staying consistent with quality movement. 

Show up, move, breathe, keep the reps high, and release tension between sets. 

In Kung Fu and Tai Chi, that might mean practicing stances, transitions, and balance drills with steady repetition until they feel effortless.

The key is to keep going. Keep training. Keep showing up.

See you in training,

Sifu Oscar

 

P.S. The principle of stretching what is stiff and strengthening what is weak starts on day one. That is what our Foundations program is all about. Reply with Foundations and I will get you started.

 

P.P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Push, Pull, and the Lessons of Middle Age

Oscar AgramonteConditioning, Kung Fu, Mindset & Philosophy

In your late teens and 20s, the choices you make with food and training will stay with you. Strength coach Mike Boyle shared the best advice I know when it comes to body composition, and it is especially true in your 20s. 

Learn the Push. 

Push the table away. Push the extra beer and pizza away. 

Build the discipline now to keep fat cells from multiplying.

Why? Because once you create fat cells, they don’t just disappear. Fat cells act like balloons. When you overeat, it is like blowing air into the balloon and it expands. 

When you train, eat better, and lose fat, you don’t pop the balloon. You simply let the air out. It shrinks, but it never disappears. 

That is why learning the skill of Push early is so valuable. But even if you did not learn it in your 20s, it is not too late. 

The ability to push away what does not serve you is a practice you can strengthen at any age.

By the time you reach middle age, the Pulls of life become more obvious. 

Careers get busier, parents get older, kids need more of your time, and financial pressures pile up. At the same time, your body starts sending reminders — tighter hips, rounded shoulders, slower recovery. 

Strength coach Dan John sums up the solution perfectly: Stretch what’s stiff. Strengthen what’s weak. For most of us, that means:

  • Stretch: hip flexors, hamstrings, pecs, biceps
  • Strengthen: glutes, ab wall, deltoids, triceps

Over six years ago, Sifu Mimi and I started a video blog series called 40 Fit-Fu. We recorded more than 100 episodes on training, nutrition, and health. 

If you scroll to the bottom of the playlist, you will find our final episodes where we looked back at the first ones and shared how our approach has evolved. 

Training is a lifelong process. What works at 20 might not be what you need at 40, and what you build at 40 sets you up for your 60s.

Kung Fu gives us a clear example of this principle. 

The iron bridge stretches what needs lengthening while strengthening what needs support. 

It is also a classic Push-Pull exercise: pushing the hips up, pulling the shoulders back. That combination is exactly what keeps us strong, mobile, and balanced through every stage of life.

See you in training,

Sifu Oscar

 

P.S. The principle of stretching what is stiff and strengthening what is weak starts on day one. That is what our Foundations program is all about. This is also remote coaching through our app, with daily actions and accountability built in. Reply with Foundations and I will get you started.

 

P.P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Managing Force, Not Absorbing It

Oscar AgramonteConditioning, Kung Fu, Tai Chi

We often hear phrases like “absorb the force” when landing from a jump, taking a strike, or even during Tai Chi push hands. But here’s the truth: you don’t actually absorb force, you manage it.

If force isn’t managed properly, your tissues break down. That’s where injuries happen.

Newton’s 3rd Law reminds us: for every action, there is an equal and opposite reaction. When your foot hits the ground, the ground pushes back with equal force. This is called ground reaction force—and it’s something we must learn to control.

In Kung Fu, especially when we practice jumps, our ability to manage these forces makes all the difference. Here’s what the body deals with every time we move:

  • Walking: 1–1.5 × your bodyweight
  • Running: 2–2.9 × your bodyweight
  • Jumping: up to 7 × your bodyweight

Think about that. A 150-pound person landing from a jump could be managing over 1,000 pounds of force!

In Tai Chi, we practice the same principle in a softer way through push hands. Instead of letting force overwhelm us, we redirect, root, and return it. The skill is not in stopping force, but in managing where it goes.

Whether you’re landing from a Kung Fu jump or feeling pressure in Tai Chi push hands, the lesson is the same: force must be managed. 

Strong stances, mindful practice, and controlled movements keep our bodies safe and our training sustainable.

This week in class, pay attention to how you land, how you root, and how you redirect energy. 

That’s where control and resilience are developed

See you in training,

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Kung Fu, Tai Chi, Steps, and the Other 165 Hours of Your Week

Oscar AgramonteConditioning, Kung Fu, Tai Chi

If you’re training at Wah Lum two or three times a week, good for you! That already puts you ahead of the average person. But here’s a question: is it enough for our otherwise sedentary lifestyle?

There are 168 hours in a week. Even with three intense classes, that still leaves 165 hours to fill. What are you doing with the rest of your time?

A few months ago, I read strength coach Dan John’s experience with walking 10,000 steps a day. He credited that simple habit (not an extreme workout plan) with helping him get lean and stay lean. Inspired, I bought a $15 pedometer for a 30-day experiment. I chose an inexpensive one for two reasons:

  • Studies suggest basic pedometers can be more accurate than fancy phones.
  • I didn’t want to rely on my phone or invest in a high-tech watch for a short trial.

It turns out that walking 10,000 steps is not a new concept. The idea gained popularity in Japan during the lead-up to the 1964 Tokyo Olympics, when a pedometer brand called manpo-kei (literally “10,000 steps meter”) used the number as a catchy marketing tool. While the number wasn’t based on science at the time, modern research shows it’s a pretty good daily target for overall health.

Here’s what I learned from my own trial:

  • Hitting 10,000 steps was harder than I thought unless I planned for it.
  • Kung Fu and strength training alone didn’t get me there, even if I did both on the same day.
  • Yard work easily pushed me past the goal, as did a 45–60 minute walk with my mom on Sundays.
  • On most other days, I had to intentionally add movement to hit the target.

One interesting side effect: when I hit 10,000 steps or more, I felt pleasantly tired and wanted to go to bed earlier. That alone felt like a win.

I also realized I didn’t need to wear the pedometer all day. Instead, I put it on only when I was going to move outside of Kung Fu or strength training, such as during walks or yard work. This way, my steps were “true” additional movement, not just my daily total. Even hitting 5,000–8,000 intentional steps this way felt beneficial.

Walking might not sound as exciting as throwing kicks or moving weights around, but it’s a simple, proven way to add more movement to your life. So, the next time you think about your training, remember: it’s not just about the three hours a week you spend at the Temple, it’s about the other 165 hours too.

-Sifu Oscar

Why Training Barefoot (or Close to It) Matters

Oscar AgramonteConditioning

Hey there,

A long time ago, people walked and even ran without shoes—up hills, down rocky canyons, and across the grasslands, all barefoot. Then came sandals, running shoes, and, at some point, even Kinky Boots.

(I saw the musical and enjoyed it, but I digress.)

Just like everything else these days, we have endless options for our feet. This post isn’t about fashion, but I’ve been told that the incredible discomfort of wearing a certain shoe with a red bottom is totally worth it.

But when it comes to movement—whether in Kung Fu, Tai Chi, or strength training—your feet need more than just style.

Why Try Going Barefoot?

Your body is a superstructure, and your feet are its built-in foundation. They’re designed to be strong, mobile, and capable. When we put them in stiff, cushioned shoes, it’s like taking color out of our vision—life (and movement) becomes a little less vibrant.

Two key reasons I go barefoot or wear minimalist (my Wah Lum) shoes when training:

  1. Better Proprioception

Proprioception is your brain’s ability to sense where your body is in space. The more feedback your feet receive from the ground, the better your body moves. Shoes that squish your toes reduce this feedback, leading to weaker stabilizers and poor coordination.

That said, the shoes we use for Kung Fu and Tai Chi do bring the toes closer together than ideal, but after over 20 years of training at Wah Lum, I feel it’s well worth it. When making dynamic movements or quick directional changes, I’ve found that a thin sole and a snug fit provide security in my stances.

Plus, since I only wear them for an hour at a time, my feet still get plenty of time to splay and move naturally.

At Wah Lum, we also place great importance on looking uniform in class. Yes, each student is unique and special, but what truly makes us unique is that we’re all training together, in the same uniform, practicing the same martial art. 

That shared discipline and tradition set us apart.

  1. Improved Strength and Mobility

If you don’t need to protect your feet from the cold or sharp objects, try going barefoot. Start by walking around the house when you get home and maybe even introducing toe separators for short periods. As you get stronger, you’ll be able to go for longer periods of time.

Barefoot walking also helps improve big toe dorsiflexion (flexing the big toe upward), which impacts movement throughout the body. Most shoes don’t allow for this unless they have a wide toe box and zero drop (no heel elevation).

Shoes and Training

Stiff, thick-soled, highly cushioned shoes limit foot mobility and proprioceptive input, essentially putting your feet in casts. They disconnect you from the ground, which is the opposite of what you want when strength training.

In martial arts, this connection—often called “rooting”—is fundamental. It’s just as important for lifting.

The Problem with Raised Heels

Most athletic shoes have built-in heels that shift your center of gravity forward. This:

  • Deactivates the backside of the body (posterior chain)
  • Overloads the quads
  • Reduces core activation
  • Increases stress on the lower back

All of this forces improper body mechanics and increases injury risk. Proper mechanics not only help generate more force (hello, strength gains!) but also protect your joints and connective tissues.

The Best Shoe for Strength and Martial Arts Training

If you’ve been wearing thick, cushioned shoes for years, don’t jump straight into barefoot training. Instead:

  1. Transition to shoes with a slightly lower heel.
  2. Gradually move to a thin, flexible sole that bends at the arch.
  3. Consider your range of motion, joint strength, and stability before going fully barefoot.

Think about it this way: Would you load heavy weight onto a weak and unstable shoulder? Probably not. The same logic applies to your feet.

If you are a Wah Lum Student you are in luck! The shoes provided for training are designed to support your Kung Fu and Tai Chi practice. Over time, you’ll get used to them and notice how they enhance your movement, balance, and connection to the ground.

Bonus: A Fun Foot-Strengthening Trick

Want to improve your foot strength and mobility? Try standing on a box of rocks. Yep, just like it sounds. And while you’re at it, enjoy a single malt scotch on the rocks—because balance is key in more ways than one!

One Last Thought: Running vs. Strength Training

This post focuses on martial arts and strength training, not running—which is a skill that deserves its own discussion. But whatever you do, make sure your shoe is lightweight. Every extra 500 grams on your foot equals an extra 10 pounds on your back.

Your challenge: Spend a little time barefoot every day. Feel the ground, spread your toes, and see how it changes your movement.

Stay grounded,

Sifu Oscar

The Power Of One-Leg Squats In Kung Fu and Tai Chi

Oscar AgramonteConditioning, Kung Fu, Tai Chi

Today, I wanted to dive deeper into the power and benefits of one-leg squats for our students.

Our Kung Fu Students Know One-Leg Squats!

Our Style has Tam Tui in the name after all!

Performance science leader and coach Dr. Alex Natera has done an excellent job testing and categorizing the relative loading between the target and assisting the leg in various lower-body exercises. His research, using force plate data shows the following weight distribution:

– Bilateral Squat (your two-leg squat, or think of our Riding Horse Stance): 50/50

– Step-Up: 56/44

– Split Squat (think Kneeling Horse Stance for our Kung Fu students): 65/35

– Rear Foot Elevated Split Squat: 78/22

– Single-Leg Squat (Tam Tui or Pistol Squat): 100/0

Natera’s research also demonstrates that a one-leg squat with 50% body weight (BW) in external load equals a 2x BW back squat. For example, if you weigh 200 lbs and can do a one-leg squat with 100 lbs in external load, it would equate to a 400-lb back squat. 

Pretty impressive, right? 

Building Up to One-Leg Squats

It’s essential to build significant strength in a split squat before attempting a one-leg squat. Aim to lift 50% of your BW in a split squat first. This builds the motor control needed for one-leg squats and sets you up for success. 

Why are One-Leg Squats Important? 

– Greater Coordination: One-leg squats demand much more coordination. Taking one leg off the ground engages side-to-side stabilizer muscles like the adductors (inner thigh) and hip rotators (glute medius). 

– Lower Orthopedic Cost: One-leg squats, along with the other exercises mentioned, have a lower orthopedic cost. They challenge students with lighter loads, reducing negative side effects of spinal compression. 

However, that lower orthopedic cost comes with a warning: you have to be able to perform a bodyweight split squat pain-free first! Even if you never manage a full one-leg squat, you can still reap many of the benefits of single leg training with split squats or step-ups.

Embrace the challenge, and I would love to hear your thoughts or questions!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Understanding Flexibility vs. Mobility

Oscar AgramonteConditioning

Let’s talk about Flexibility vs. Mobility. Understanding the difference can greatly enhance your training and overall performance in Kung Fu and Tai Chi. 

Passive Flexibility: This refers to your body’s range of motion when an external force is applied, such as gravity or assistance from a prop like a strap for stretching your hamstrings. 

Active Mobility: On the other hand, this is the range of motion you achieve through your own muscle power, without external aid. 

Why does this matter? 

Simply put, passive flexibility alone doesn’t ensure functional movement in Kung Fu or Tai Chi. 

Active mobility is what empowers you to move your body into necessary positions. It strengthens your muscles and enhances resilience, ultimately improving your performance and reducing the risk of injury. 

By incorporating a more active approach to your stretching routine, you’ll gain better control over how your body moves and feels. 

Keep up the great work!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Yin Yang Duality of Tension and Relaxation

Oscar AgramonteConditioning, Kung Fu, Tai Chi

You may already know that Yin and Yang are two opposite but complementary forces in Chinese philosophy. They are often represented by the symbol of a circle divided into two halves, one black and one white, with a dot of the opposite color in each half.

Tension and relaxation are also two opposite but complementary forces in physical performance. Tension is strength and power, while relaxation is speed, endurance, and flexibility.

Kung Fu and Tai Chi demand both tension and relaxation. For example, when punching, you need to tense your body at the moment of impact to deliver maximum power. But you also need to relax quickly afterward so that you can recover and throw the next punch.

Elite athletes know the importance of practicing both tension and relaxation. They need to be able to tense their muscles to generate power, but they also need to be able to relax quickly to maintain speed and endurance.

Soviet Professor Leonid Matveyev observed that elite athletes are able to relax their muscles much faster than novice athletes. (800% difference!)

This is because they have trained their bodies to switch between tension and relaxation quickly and efficiently.

Here is a simple example of an exercise that you can do to practice tension and relaxation:

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Tense all of the muscles in your body as tightly as you can.
  3. Hold the tension for a few seconds.
  4. Relax all of your muscles as quickly as possible.
  5. Repeat steps 2-4 several times.

As you get better at this exercise, you will be able to tense and relax your muscles more quickly and efficiently. This will help you to improve your performance in Kung Fu and Tai Chi.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.