Greg J wrote:Praeludium wrote:Hello,
Isn't working on strengh using maximal tension on the whole chain (as Tsatsouline suggests) taking the risk of being counterproductive for IMA though ?
A lot of the criticism I've heard from IMA'ists about weight lifting seem (IMHO) to be based on esoteric teachings based on concepts that are essentially non-observable or measurable.
IMO, there's nothing wrong to build mass. More mass means more power behind strikes, regardless if the methods are "internal" or "external". Over training though can make you stiff and tense which is counterproductive. But if you understand mechanics of IMA, I can't see strength and weight-training as counterproductive. Keeping softness and focusing on relaxation and building speed/acceleration is always more important than strength.
For strength, I would personally suggest to focus on building leg and core strength. Plank exercises should be good practice for IMA practitioners. Also single arm push-ups and single leg squat should be excellent whole body and core strength building exercises.
List of fundamental exercises wanted:
Stances/ individual postures
Relaxation exercises as "floppy arm exercises".
Drills
Fajin exercises
Balance exercises
Stretching
Scapula exercises
Gua opening exercises
Lower back softening exercises
I am not a fan of common warm-up exercises. There are some I use, things like stretching up towards the ceiling and try to bend the knees at the same time. This will stretch the middle region of the body. Otherwise I think that warming up the body should come from relaxation. If you can become warm easily just by standing and relaxing in Wuji posture, no special or extra warm up is required. When I had my own class, some of my students would warm up before starting the class. But I always insisted that they should learn to relax better and learn to become warm just by relaxing. I have only met one person that didn't accept this view of mine.
As far as stance work, deep form practice is just as good as stance practice for building root. Santi and Mabu can work faster, as a short cut. But practicing on relaxing and sinking while moving slow and deeply should build the same kind of rooting as stationary stance work.
Some people believe that a very strong core and good leg strength is required for IMA development. I have come to realize that recent masters of Tai Chi often had a background in more traditional Gongfu with all that hard, basic work. I don't think that a very tough training is necessary, but some people really seem to need that kind of practice. And for others, they would certainly developing in their style faster with it. Some people have no body coordination, no idea what their arms or legs are doing. Fundamental jibengong should at least give them a certain basic idea of body coordination as well as a certain body stability. Though I suspect that some people who have practiced not only basic jibengong, but also has a background in hard styles, might have it difficult to switch to a soft art based on relaxation and natural deep breath.