Warm up (Cross Trainer or Rowing Machine)                    15 Minute
Clean & Press                                                               2 Sets 8 Reps
Squats                                                                         2 Sets 10 Reps 
Bent Over Barbell Row                                                    2 Sets 8 Reps   
Dumbbell Press                                                             2 Sets 8 Reps  
Incline Dumbbell Press                                                   2 Sets 8 Reps  
Gorilla Pullups                                                               2 Sets 8 Reps
Barbell Curl                                                                   2 Sets 8 Reps  
Reverse Curl                                                                 2 Sets 8 Reps  
Hammer Curls                                                               2 Sets 8 Reps   
Wrist Curls                                                                    2 Sets 8 Reps   
Wrist Rotations                                                              2 Sets 8 Reps  
Triceps Extensions                                                         2 Sets 8 Reps  
Dead Lift                                                                      2 Sets 8 Reps   
Cool Down (various stretches)                                         10 Minutes

Hope this is of interest.

Z

As with all things, there is a balance to be stuck.

I added weight to my training as a short cut. I was worried that where I have not trained hard for a long while that as I increased the intensity of my training I would start to pick up injuries. So I thought that if I started doing weights I could put my muscles under stress helping to make them stronger and less prone to injury.

So what have I found?

I picked up a few niggles at the start of the training, mainly due to pushing myself too hard, or incorrect form on the exercises. But now I do seem more resilient.

I am stronger, and because of my carefully chosen exercises these are strengths I can apply to my Wing Chun. For example, my grip and laap sau are now stronger.

I have also put on about a stone in weight in about 6 weeks, and my BFI is dropping so this is muscle mass, and not just Christmas pudding. This mass combined with the strength I am gaining means that my punching seems to be picking up extra power. I also feel a lot betting in myself , for example my posture is getting better, and my back is stronger.

Now the downside (you don’t get anything for noting). I am having to do a lot of stretching to ensure I don’t looses flexibility. I have also had to really work my first form to ensure that I can still dominate the centre with fook and taan (since I am now starting develop a chest). I have been working had on the wall bag to help maintain my hand speed, since I noticed I was getting a little slower. I have also found that I have been giving more resistance in sparing, and relying on my newfound strength a little too much.  So I am now working on being softer to help counter balance this tendency. I also noticed that my shoulders were getting tiered quickly during Lock Sau or Chi Sau, so I have countered this by doing more air punching.

So in short, I am gaining power, and having to work hard to minimise my loss of speed and flexibility.

Hope this helps. 

Z

I am using a mixture of Dumb Bells and Barbell excerseise.

Here is my program with weights (exluding the Barbell weight which is 14Kg).

Warm up (Cross Trainer or Rowing Machine)	15 Minute
Clean & Press	2 Sets 8 Reps	20Kg*
Squats	2 Sets 10 Reps	20Kg*
Bent Over Barbell Row	2 Sets 8 Reps	20Kg*
BarBell Pullover	2 Sets 8 Reps	Bar Only
Dumbbell Press	2 Sets 8 Reps	14Kg
Incline Dumbbell Press	2 Sets 8 Reps	14Kg
Gorilla Pullups	2 Sets 8 Reps
Barbell Curl	2 Sets 8 Reps	10Kg*
Reverse Curl	2 Sets 8 Reps	Bar Only
Hammer Curls	2 Sets 8 Reps	10Kg
Wrist Curls	2 Sets 8 Reps	10Kg
Wrist Rotations	2 Sets 8 Reps	10Kg
Triceps Extensions	2 Sets 8 Reps	47Kg
Dead Lift	2 Sets 8 Reps	40Kg*
Cool Down (various stretches)	10 Minutes
*Weight excludes bar

These may seem reletively low weights, but I find it more than enough to make it challenging.

Z

By the way, I have found the following a good source for my research into what I want to do:

http://www.bodybuilding.com/fun/exercises.htm

Z

I popped into Crouching Tiger today and picked up some dumbells. I'm determined to give this a go!!

Sifu Tony has got some GREAT stuff in there, resistor bands, push-up bars, loads of great stuff, and, because it's Sifu Tony, there's a real Wing Chun slant to it!!

One of my students Sent me the following link for Randy Couture's weights workout  routine.

face=Courier New color=#800080http://video.google.com/videoplay?docid=3224902600571518938&q=randy

Looks like a more intense version of my core routine, but really hard work. I think I might giVe this ago as part of a CV circut (when I get up to fitness).

z

great post zen, cheap plug FF lol.

Also been doing quite a bit of weight training and CV work finding it working well for me to.

I have just qualified as a Gym and fitness instructor if anyones prepared for me to practice on them or wants the benifit of the small amout of knowledge I have gained thus far am pleased to help (esp as I need willing victims to help me pass my Level 3 advanced trainer)

Read your thoughts with interest a question "Fit for What"?? "Fit to Fight".

What do you think is most important for a fight not a spa or competition.

A Heavy weights programme primarily designed to build muscle and strength or a weights/circuit programme for increased Stamina and endurance.

Your thoughts please.

I would be interested in Dan's thoughts on this. Myself, I have believed that cardio was more important, but working with your own body weight- as we do at the Association seems important too!

I remember Sifu saying that if you are not fit enough to run away from a fight, then you probably aren’t fit enough to fight.

CV fitness is very important, as your ability to get fresh oxygen to your muscles is vital. As soon as you start working anaerobically your time is limited.

As I stated when I started this thread, I had not trained hard for a long while, and was worried that when I subjected my body to the rough and tumble of sparing and training harder I thought I might start picking up injuries. I thought that weight training would help stress my body, and make me less prone to these injuries. It also had the added benefit of adding some additional streangth.

Overall I agree, that we should take the middle road. We should aim for balance, and a rounded program should incorporate CV and resistance.

The key thing that I always explain to my students is that there are no real short cuts. If you want to get good at Wing Chun then do Wing Chun. Running will make you good at running, weight training will make you better at lifting weights. It will not make you better at Wing Chun.

However, I have found that the fitter I am the more effort I can put into my training, so the more I get back in return.

Hope this all makes sense

Z

for me my gym training depends on what I am working towrds at that time, back in november i was working towrds my 2nd grading so concentrated on mainly CV and endurance work. At the moment I am taking the middle road doing weight training to build strength and muscle and to a lesser extent musclular endurance, I have cut down on the amount of cardio I am doing as I find 2/3 Wing chun sessions a week is good cardio, I have not measured my hart rate but I would have thought that a lesson of say combinations is a fair airobic workout.

Only having 1 lung i needed to work on my lung capacity and found swimming great, not only for building lung capacity good for endurance to.

Hi Guys

ummm gyms and weight.....

I training 6 days a week 3 to 4 hours a night for 5 years..

Competed twice in regional body building shows

Since training in martial arts, Ju-Jitsu and wing chun I have not touched a weight and found there really is no direct benefit to weights.

plus I did find weights even with stretching does make you loose flexibility

Aerobic exercise is great and body weight resistance techniques are far better like press-ups and leg raises etc

I had what could be called an aesthetic physique so not a muscle pack gorilla (sorry to all my old gorilla mates) but apart from being very physical strong and able to pick up large weight I did not and do not find weight training a benefit to my training

Kempo

Know thou this Archangel Michael holding a pair of balances:In that WEIGHTS!!!!

     Terrance