Martial Arts is an age old training system steeped in tradition with often idiosyncratic approaches. Wing Chun Kung Fu requires prolonged skillset training and good overall conditioning to achieve the very best from the system.

Some aspects of traditional martial art training invlove 'posing' in a fixed position for considerable time. Whilst this will build pain tolerance and strength in that one position, better effects can be garnered from more mobile, and just as demanding regimes. Standing in stationary stances for extended periods of time, and using fixed positions from forms is an outdated method from times when sport science was virtually non-existent, and primarily based on myth and and habit. Self defence, sparring and sport styles all involve movement under psycho/physiological pressure, and are best prepared for through dynamic training. Regardless of age or sex the fitness levels measured here can be of valuable information for the individual or teacher in tailoring a training programme that is progressive and functional.

In order to train at higher intensity and for prolonged periods it is necessary to improve the body's VO2 Max level. VO2 levels determine the maximum oxygen uptake an individual can achieve and therefore give a very reliable indication of 'fitness' and potential to train hard. Due to the wide range of general training in martial arts from explosive movements to long intense steady sparring sessions, most martial artists should, with the correct psychological preparation, pain tolerance and focus, achieve above average results when tested using the Multi Stage Training Tests or Shuttle runs. In fact a lot of martial arts classes take on a multiple test format with push ups, sits up and squats to collapse, from time to time.

The UK Wing Chun Assoc believe that Martial Art training at a high level requires quantitive and qualitive training programmes that, at some stage can be measured to guide progress. Modern training should take advantage of such systems that are already in place.

If your normal skillset training is progressive, and you have worked on your general aerobic conditioning, shuttle runs can prove to be a great way to test your lactic acid tolerance and the oxygen demand to break it down and begin understanding VO2 Max levels.

Below you will find some general information on the Beep/Bleep test, so familiar to modern sports persons. Whatever your approach to training and methodology, the standardised beep test is a great way to indicate graduated progress. VO2 Max levels are fundamental to physical potential. The better the VO2 Max level the higher the physical and possibly mental strengths of the athlete.

At the UKWCKFA we feel that a martial artist should be considering themselves an athlete, and training accordingly. If your art is not a competitive based style that still does not detract from students at least trying to improve basic fitness. VO2 Max levels are possibly the most exact guide for judging fitness levels.

Bleep Test Shuttle Runs General Information

This test involves continuous running between two lines 20m apart in time to recorded beeps. Hence the reason the test is often called the 'beep' or 'bleep' test. Contrary to popular belief it is not because the individuals uses expletives as the test progresses and you wish you could bleep them...!

The test individual stands behind one of the lines facing the second line 20 metre away, and begins running when instructed by the sound. The speed at the start is quite slow. The subject continues running between the two lines, turning when indicated by the recorded beeps. As the test is easy to begin with, if the individual reaches the line before the beep sounds, they must wait before returning until the next beep sounds.

After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level).

If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’.

The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends. There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute.

The individual's score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. Record the last level completed (not necessarily the level stopped at) .The table below is and gives you a rough idea of what level score would be expected for adults, using the standard Australian beep test version.

Free Calculator

MultiStage Fitness Test Calculator - a free Microsoft Excel spreadsheet from Brian Mac which you can download and use on your computer.

VO2 levels determine the maximum oxygen uptake an individual can achieve. Below is a table of how these VO2 levels relate in terms of Age to Fitness levels.

This research is not unique to the UKWCKFA and was sourced from many places. We simply brought it together for ease of use. We hope you find it of some help in your own training or coaching.

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