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What you have to perform and why

In this lesson we want to:

Summarise the daily exercises to be performed in this phase (read How to train in 6DKF: basic exercises)
See what goals we want to reach by practicing these exercises
Understand what focus our attention on (read Physical performance in martial arts)
See practical examples of the categories of exercises described in Lesson 2.3

Note – This article has been asked by one of our Core Course practitioners on Patreon (see how to attend our home study classes here Learn Kung Fu online: a beginner-to-expert course).

Jumping and running exercises

The jumping exercises described in 5 jumping exercises ideal for beginners / warm-up and the running exercises listed in 5 running exercises ideal for beginners / warm-up are fundamental to:

Develop the premises to learn fighting mobility
Prepare the body to develop speed
Prepare the body to develop power
Develop basic coordination
Lay the foundations to develop the muscle chain (read Use the body power: the muscle chain)
Prepare the body to develop dynamic balance (read The concept of Dynamic Equilibrium)
Develop stamina
Develop timing
Lose weight (if necessary)
Start to prepare the body to become able to withstand fallings and big jumps
Have a solid base for obstacle paths
Have a solid base for circuit training
Put the bases for the development of spatial intelligence (read The most important skill in combat)
Warm-up (read How to correctly perform warm-up)
…

Abs, ground crawling and push-up exercises

Crawl on the ground exercises listed in 5 ground crawling exercises ideal for beginners / warm-up, push-up exercises listed in 5 push-up exercises ideal for beginners / warm-up, abs exercises like the ones described in Exercise 1 for the abs to develop the muscle chain and in Exercise 2 for the abs to develop the muscle chain are ideal to:

Develop coordination
Develop the muscle chain
Develop ground mobility
Learn how to move when you are partially injuries
Create a base for acrobatic abilities (even if they are not mandatory)
Create a base for body conditioning
Create a base for pushing skills
Create a base for the execution of stealth techniques
…

Stretching and regeneration exercises

Stretching exercises like the ones previously mentioned in Basic soft stretching and regeneration exercises listed in 5 regeneration practices to recover after training are structured to:

Improve resistance (eg. when you suffer a lever)
Improve flexibility to allow you to hit targets otherwise impossible to reach
Allow you to fight in the best possible way even when you do not have time to stretch (read also Conditioning check for flexibility)
Prevent injuries (strains, sprains, etc.)
Eliminate every passive body resistance (to express your maximum power and speed)
Gain access to advanced body control
Prepare the body for the next day of training
Prevent pain and stiffness
Let you recover the effort of training even on the mental side (eg. after sparring)
Reactivate blood circulation (eg. after a trauma)
…

In the next lesson, we will see more in-depth the basic technical exercises (the ones directly related to the martial practice).

In-depth articles

Physical conditioning: how it works – An explanation of why martial arts (and fighting sports) need a conditioned body and not only the technical knowledge
The 6 dragons of 6DKF – An epic explanation of what 6 Dragons Kung Fu teaches and the goals that a practitioner must attain

<< Lesson 3.4 – Index – Lesson 3.6 >>

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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