DON'T OVERDO!

 By Yang Xuangxing

I often see and hear of instructors (and over-zealous students) “over-doing” certain training routines, which lead to naught or, in some cases, may result in injury. Convinced that “more is better”, they stand in stances that are much too deep (and in some case, incorrect, which can lead to serious injury), fire off a very large number of basic techniques, and so on.

Holding static stances is a favorite training routine, especially in the Chinese martial arts community. The revered “horse-riding stance” sits at the top of the list. And holding this stance for a period of time certainly will toughen and strenghen the legs and hips and help foster the development of a strong “root.” But...although this kind of routine has been practiced for centuries, I believe it's actually counter-productive after a certain point. A proper horse-riding stance, for example, relies on certain muscles. When those muscles become overly fatigued, they call on certain “support muscles” for assistance. These support muscles are not normally used when standing in this stance but if holding the stance is done too often, your body will automatically call on these support muscles from the beginning and a bad habit is then developed; the stance is incorrect. It's much better to limit the standing time to no more than about five minutes at most.

Oftentimes, students stand in a horse-riding stance that is too low; with the buttocks at the level of the knees or even lower. The places too much strain on the ligaments of the knees and can result in injury (I can hear some of you cheering). Properly, the buttocks should be somewhat higher than the knees. In any case, you'll never utilize such a low stance when applying techniques or sparring, so standing so low shouldn't become an unconscious habit...you're unable to move quickly from such a position.

The above situation holds true for any posture that is held statically for lengths of time. The popular “zhan zhuang” (stake standing) practice of internal martial arts is a fine example. In holding such a position for great lengths of time, the main muscles used to suppport the arms and shoulders become fatigued and eventually call in support muscles to bolster them. And a bad habit is quickly developed. I suggest holding such postures no more than fifteen minutes or so. The primary muscles won't become overly-fatigued and the practitioner can keep his mind focused properly.

Further, such exercises also become very painful to maintain once the primary muscles become too fatigued. For decades, it's served as a rite of passage; students are expected to “gut it out” and hold on. But...the mind, which is supposed to be focused on the breathing, is completely taken over by the pain. Students are gritting their teeth in pain, unable to concentrate on anything else. This is counter-productive. Trying to develop a lot of machismo just won't cut it.

Firing off a hundred punches in a row is equally counter-productive. Not only do the muscles get tired and call on support muscles to support them (which makes the following punches incorrect), the mind wanders because it's bored! The first twenty or so punches will be well-focused but after awhile, mental focus wavers and then disappears altogether; students are just lobbing their fists out there and keeping count. There's no spirit. And it's not their faults; the fault lies with whoever is pushing them to exercise in this way.

Extra-strenuous training is reserved for the tradition of “gasshuku” (合宿), which means roughly, “to stay together.” It refers to keeping the mind and body together as the tough training tempers them. This is done only at special times and the object is to develop an indomitable spirit rather than refined technique. A gasshuku usually lasts only a weekend or so anyway, so refinement of technique isn't really possible. But gasshuku-type practice should not become a regular diet and done in every class.

Good, progressive training takes time. More isn't necessarily better. And training isn't about becoming a Mr. (or Ms.) Macho, anyway...