What types of excersises do you guys do for body conditioning? What exactly does your iron palm regimen consist of?(if you practice iron palm)
Not an iron palm man, but I can list what my conditioning routines are like. I am literally in the best shape of my life (5’8, 167 pounds and about 9% bodyfat and falling…)
My routines consist of daily bodyweight conditioning and cardio plus a healthy diet. I rest one day a week, where I do no workout, and eat what I want.
I spend about an hour or two a day doing hindu pushups, hindu squats, neck bridging, handstand pushups, pull ups, chin ups, weighted sit ups, bicep curls, bench press.
I average about 70-130 Hindu pushups a day (depending on intensity on that day).
I average about 200-400 Hindu squats a day (depending on intensity)
I usually bridge for about 1-3 minutes.
Pull ups and chins are usually in the 45 rep catagories (3 sets of 15)
I average about 30-40 handstand pushups (which get hard)
I work both upper and lower abs with weighted crunches as well as vaccums, etc.
all together I average about 240 weighted crunches. (I use a pyramid program with weighted crunches)
My max bench is about 300 pounds.
I also use a pyramid with bicep curls, etc.
I eat 6 meals a day and they consist of usually protein shakes, tuna, chicken breasts/salads, cottage cheese with fruit, vegetables, etc.
And 3 days a week I do a muay thai shadowboxing routine for about 30-40 minutes first thing in the morning.
Ryu
Ryu, thats a pretty impressive training regime…
As far as conditioning go, I do some pushups, crunches etc.. but for like forarm and hand/iron palm etc.. I get a lot of that from blocking drills and from hitting a phone book on top of a bunch of cynder blocks.
Have you ever tried any iron body type conditioning?
3 to 4 times a week I will hit shot filled canvas bags for hand conditioning.
100 times each: palm,backhand,knife edge,leopord fist
x 3 sets
then with an iron body tool hit: all leg areas,upper and lower, back, chest, forarms inside and out, stomach.
x 36 times x 3sets
3star blocking whenever in class
heavy bag w/o gloves
hit own knuckles
hit forarms together
practice one finger though card board boxes
practice phoenix eye througg card board boxes
thats the conditioning for me
some times knuckle push ups
finger push ups
leopord fist push ups
wrist push ups
wtf?
My hand smells like p*ssy.
Strange…
TTT
Yeah, thats a very impressive training schedule… Cant say I do quite that many push ups… 
I do pyramid power sets to help with stamina…(bicep curls)
30 lbs - 15 reps, 10 push ups
10 reps, 10 push ups
8 reps, 10 push ups
Same with 20 lbs,
10 lbs do 50 excrutiatingly slow curls, 10-25 more pushups, depending on how I feel.
(yes thats only a small part of my training… )
I use aloa vera for body conditioning, and if i’m at the beach coppertone .
regards.
What about herbs?! your in jamaica mon!
Good organic herbs afoot there…
I eat as much greasy fast food as possible to maintain the layer of fat all around my body for absorbing blows. 
Originally posted by Ryu
I work both upper and lower abs with weighted crunches as well as vaccums, etc.
^ Oh, you did NOT just say that.
Wait, you never visit the training forum do you. Ok, I’ll give you the brief lecture then:
-
The rectus abdominus is one muscle. The six-pack design results from tendons stretched over the surface. It is not 6 muscles.
-
When a muscle contracts, either the whole thing contracts, or none of it contracts. In other words, you cannot work one part of a muscle more than another part. Therefore, you cannot work “upper” abs or “lower abs,” because the muscle is either contracting uniformly or not at all.
-
Anyone who says otherwise is full of shit and hasn’t done their research. Yes, you will read in many books and magazines how to work your “upper” and “lower” abs, but absolutely any source that publishes something like that is wrong. Remember this when judging what someone says or when evaluating a book, or even when listening to your instructor (a lot of martial arts instructors are the worst when it comes to fitness and anatomy).
Ok, now that you realize the error of your ways, you can go back to training
IronFist
LOL
Settle down settle down. I’m aware that spot reduction is a myth. I simply do what is giving me results. (Most of my “6 pack” look right now though is mostly from cardio and the amount of body fat I’m carrying.)
I also work my hip flexors. 
Ryu
Originally posted by Ryu
[B]Not an iron palm man, but I can list what my conditioning routines are like. I am literally in the best shape of my life (5’8, 167 pounds and about 9% bodyfat and falling…)
My routines consist of daily bodyweight conditioning and cardio plus a healthy diet. I rest one day a week, where I do no workout, and eat what I want.
I spend about an hour or two a day doing hindu pushups, hindu squats, neck bridging, handstand pushups, pull ups, chin ups, weighted sit ups, bicep curls, bench press.
I average about 70-130 Hindu pushups a day (depending on intensity on that day).
I average about 200-400 Hindu squats a day (depending on intensity)
I usually bridge for about 1-3 minutes.
Pull ups and chins are usually in the 45 rep catagories (3 sets of 15)
I average about 30-40 handstand pushups (which get hard)
I work both upper and lower abs with weighted crunches as well as vaccums, etc.
all together I average about 240 weighted crunches. (I use a pyramid program with weighted crunches)
My max bench is about 300 pounds.
I also use a pyramid with bicep curls, etc.
I eat 6 meals a day and they consist of usually protein shakes, tuna, chicken breasts/salads, cottage cheese with fruit, vegetables, etc.
And 3 days a week I do a muay thai shadowboxing routine for about 30-40 minutes first thing in the morning.
Ryu [/B]
Hey son, whats up
Listen, how you do all that?
I mean, sometimes i stay at uni 14 hours straight. How you able to find your time?
Dont mind if i dont remember how to write the days of the week in english
Monday: wake up at 6:20am - do stuff, move to uni - back home near 11pm
The day after Monday: 6:20am - home at 7pm
The dya after the day after Monday: 6:20am - 7pm
The day after the day after day after Monday: same as Monday
Friday: Nothing, YAY!
Saturday and Sunday: One of this days there is weekedn training for like 3 hours.
Of course on Fridays, Saturdays and Sundays there can also be parties OR i can travel to my brother.
During the week im supposed to have 2 trainings of 2 hours but i havent been able to show up
Hey Xeb,
Well I understand the busy schedule. To be perfectly frank, it comes down to a priority issue. Since I’m teaching, I want and need to be in the best shape I can be in, and constantly keep my skills sharp and my body strong. So I make time for myself everyday to schedule my meals, do my workouts, etc.
I also am attending University, and will be graduating soon. I usually pack meals for myself that I can eat during the day, and since I have classes spread out through the day, I can come home and work out for a good hour or two.
At night I’ll go over more technical things and usually teach and spar, etc. on weekends.
The workout I described above can be done in just under an hour. So if you can find at least an hour or so a day where you can just be by yourself this routine can be done.
If you’re stuck at school for an hour or two alone, try renting out a gym room, etc.
But again it really comes down to priority. I also hang out with friends, etc. But my training comes first and foremost. It’s just what I have dedicated myself to.
Hope that helps somewhat.
Ryu
I should add that this routine can be split up too.
Say some days you work on just Hindu pushups, Hindu squats, and bridging…other days you can work pull ups, handstand pushups, situps, etc.
You can vary the excercises on any given day, and you don’t have to perform every single one in one training session. Though when you do it’s a hell of a workout.
Ryu
Ryu - who said anything about spot reduction
Here’s an interesting site on conditioning.
They talk about makiwara and iron palm and some other stuff.
IronFist
Look at the last breaking demo on that page:
This page. I was always told that’s just a trick and not a breaking skill. I saw some drunk dude do it at a party.
Hmmm.
What do you think?
IronFist
This is where a quote from Enter the Dragon would be perfect
I don’t really go for breaking - good for demos though.
They’re almost always using separators for those breaks. We consider that cheating.
As for my [strength] training, I do Snake Turns Over, a palms exercise, some tam tui sets, and we’re working on Goun Gee Kuen right now.
I do everything that Ryu does. Twice.
Then twice more before bed.
Actually, my exercise regime outside of class and other kung fu/qigong practice is very similar to Ryu’s, but I tend to break it up more and I don’t get the chance for as many chins/pullups cos I don’t have a bar at home. Grrrrr!
We use a balance dummy (big wooden dude) for training our footwork and blocks and strikes and it naturally works to condition the arms and hands. I also condition with bag work, three star blocking, etc. We kick each other for body conditioning!
Holding a shield for some of our guys to kick is conditioning in itself too cos we got some powerful guys in class.