Diet
For someone getting a lot of exercise (especially when regularly doing strength training) carbohydrates and water are really big factors in keeping healthy. Some foods to keep in mind when eating healthy are:
Fresh fruit
Whole grain foods
Rice
Sugar-free juice
Fresh veggies
Generally
avoid junk food and fad diets. They'll get you nowhere and, when you're
regularly getting moderate to vigorous exercise they could really get
you into a lot of trouble. So keep to the basic idea of eating healthy
and you'll be fine.
General Strength
The next thing you need to look at
is the exercises themselves. After getting your running in, you may be
wondering exactly which exercises to do and exactly how many of them to
do. Your safe bets are crunches, push-ups, and pull-ups (if you can
find a bar or tree branch to do them on). Below you'll find a list of
how many of each you should do. At the bottom of the page there'll be
some useful links for learning how to do them properly in case you
can't remember back to High School gym class.
Crunches: Three sets of 100 reps.
Push-Ups: Three sets of 25 reps.
Pull-Ups: Three sets of 15.
Squats: Three sets of 50.
Wall Sit: Three sets of one minute.
If
any of those numbers turn out to be too easy for you, go ahead and add
however many reps you feel adequately challenges you. If you find these
numbers to be too difficult for you, don't worry about it. Either cut
out one set or lower the number in each set so you can make it through
but so you're also challenging yourself. Once the modified number
you've made becomes too easy, go ahead and bump it up a bit so you can
continue to challenge yourself and improve.
Water Training
To
water train you need a pool or other body of water that reaches up to
your chest. Now remember that staying in water for too long even if it
is indoors could cause hypothermia, so just watch your time. Depending
on what moves you want to start with will depend on how you will stand
in the water, for punching and blocking with your arms bend down until
your shoulders are below the level of the water. While working on
blocking and punching you are going to want your hands open and fingers
together. If you're working your legs just do exactly what you would
normally do.
You'll probably want to start with about 10 to 20
reps per move, and once it starts to become too easy you can increase
the number of reps. Remember that even though you may not be feeling
the burn too much in the water it can and will catch up with you later,
so don't over do it.
Tiger Claw Training
Stage One: Piercing Beans
Fill
a basin with a mixture of green beans and black beans, both about equal
portions. Sit at a Horse-Riding Stance, and pierce both hands into the
beans. At first, do not use strength. After training for some time, the
student will find that internal force is generated. It is very
important to apply suitable medication for such training. Wash the
hands in medicated concoction before and after training. This will
clear blockage and generate blood flow, overcome swelling and eliminate
pain.
Once a week drink a medical concoction called “Brightening
Eyes Concoction”. Piercing beans may affect the eyes. Aspiring students
must not be ignorant of the importance of medical supplement.
Otherwise, not only they may fail in acquiring the art, but hurt their
hands and eyes. In kungfu terminology, this is “zou huo ru mo” (“Chow
for yup mo”), which is “fire escapes eveil enters” or in simple modern
language, “deviation”.
Stage Two: Fierce Tiger Cleansing Claws
This is
transforming the “hard” force derived from Piercing Beans into “soft”
force. The photographs show the external forms of “Fierce Tiger
Cleansing Claws”. But more significant is the “meaning” of the form,
which is channeling intrinsic energy from the dan tian (abdominal
energy field) to both claws.
The external movements must be
coordinated with proper breathing and appropriate sounds. Practice
twice daily. The number of repetitions for each session depends on the
student’s ability and endurance. Gradually increase the number of
repetitions.
Stage Three: Taming the Tiger
There are two parts. The
first part involves pressing up. Support your body with both palms and
toes. By bending the elbow, lower and raise the whole body. When you
can press up 30 times comfortably, proceed to the second part.
Stage Four: Clawing Jar
Hold
a jar using a tiger claw, and move it about. Add a cup of water each
day. When the jar is full of water, add a cup of sand each day to
increase the weight of the jar. Keep adding sand according to your
endurance limit, or until the jar is full. Practice daily.
The
above are the methods to develop Tiger Claw Force. If you train
diligently morning and evening for one or two years, you will certainly
succeed. The biggest hindrance in force training is whether the student
has perseverance. If you persevere and progress gradually according to
established methods, you will certainly succeed irrespective of what
kind of force you attempt.
During the training process, the
student must have sufficient “spirit” and “energy”. If the student is
lacking in “spirit” and “energy” (i.e. mentally and physically weak),
not only he will become tired easily but also harm himself physically
and mentally. Students must realize this important point.
Iron Body Training
Iron Shirt
Applied
by pouring hot water on your body and letting it burn, start with cold
water, then gradually build up very slowly to hot water. And then A
chisel/File Down the area lightly for long periods of time. Making your
skin rough, That being the objective, And to kill the nerves in your
striking areas(Making you not feel pain) get a ruler or slapping stick,
And slap the areas 20 times each on every squared out area on your body
except face and crotch. Then Take a Boiling hot shower to get your body
hard again. Then "whipping" your self on the back with some kind of material lightly to build up your immunity then moving on to harder. Don't be afraid to get dirty, roll around shirtless in the sand be
sure to really dig in so it scratches and makes it harder.
Do this every day you can:
Pour hot water on yourself to make it hard
Chisel lightly around your body with a nail file, Or chisel
Kill your nerves by hitting all over with a ruler
Take Boiling hot showers. For long times.
Whip your back lightly then hard with materials
Roll around in sand to get really rough skin
Rub Dit Da Jow all over yourself regularly.
Iron Palm
Iron Palm Equipment
Mung beans inside a leather canvas bag- They can be made, Easily. Once you have been practising with that move on to a rock, A smooth on where you "smack" it hard 100 times each hand.
Beggining bag( Mung bean filled leather canvas)
Intermediate bag(Just a river rock, A smooth one)
Advanced bag(Iron Balls in a leather canvas)
The
length of time that a student spends on the first two bags is three to
six months each. Once the student reaches the advanced bag, they will
stay with it for the rest of the time he trains. When you start with a
new bag, start training with short sessions of five to ten minutes
gradually working up to 30 to 45 minutes a day. At the beginning of
each practice session, the student should warm up first with a
beginning and then an intermediate bag before going to the advanced
bag.
After every training session the student should rub his hands
with Dit Da Jow, a Chinese herbal solution used to toughen the skin,
dissipate any bruising, and neutralize any effects of the iron's
poisonous rust. The student rubs the Dit Da Jow into their hands for
fifteen to twenty minutes after each training session. The medicine is
rubbed on one hand by the other in a circular motion for about five
minutes. The student then rubs the hand with a pushing motion toward
the arm. This is done to ensure the circulation of blood in the hand is
moved back toward the heart.
Iron shin
Rolling exercise
Take a bottle in both hands and roll it slowly up and down the shin bone.
Keep in mind that you have to roll the bottle slightly on the inside of the shin.
There is a muscle ( tibialis ) on the outside.
Knocking exercise
Knock the bottle to the shinbone, but not very hard.
The knocking should not hurt or leave bruises.
Don't knock harder than you would knock a door and please... don't break the bottle on the shin.
Roll 40 times, knock 20 times. ( breath the same speed you roll - knocks are fast and light )
Repeat about 5 times - 4 times per week.
Iron Forearm
Rolling exercise
Take a bottle in both hands and roll it slowly up and down the Forearm.
Keep
in mind that you have to roll the bottle slightly on the inside of the
forearm There is a muscle (tibialis) on the outside.
Knocking exercise
Knock the bottle to the fore arm bone, but not very hard.
The knocking should not hurt or leave bruises.
Don't knock harder than you would knock a door and please... don't break the bottle on the bone.
Roll 40 times, knock 20 times. ( breath the same speed you roll - knocks are fast and light )
Repeat about 5 times - 4 times per week.
Iron Foot
File your foot with a nail file/Chisel
Dont wear shoes around your yard, step on rocks barefooted
Dump hot water on them.
Fill a leather canvas up with mung beans and stomp on them
Fill a leather canvas up with steel balls and stomp them
Rub Dit da Jow
Strike concrete with your heels and strengthen them.
Iron Fist
Strengthen your knuckles by punching punching bags hard
Punch mung bean filled canvases hard
Pour hot water on them, Alot
Rub dit da jow on them alot
Punch Iron filled canvases with all your strength.
One-Inch Punch Technique
The
one inch punch is a little more difficult than the *three inch punch
because you have less room to generate the power that the punch is
known for. Stand with your hands hanging loosely by your sides in your basic 1-inch punch ready stance. Keep your elbows by your side and raise your forearm and hand until they are straight out. Place
a loose and relaxed fist on the target, (your palm facing inward)
letting your upper knuckles touch the target and your lower knuckles
slightly behind.
The Strike begins with a very slight forward motion of the upper knuckles. Without
waiting for the upper knuckles to strike firmly, the lower knuckles
should spring forward (keeping in mind that your true target should be
about 1 and 1/2 inches behind the point in which your hand first
touched). At the same time that you thrust your fist forward you
should twist your hip and shoulder inwards to get the added power and
reach your true target. (this creates the internal shock effect)
Remember: Practice Makes Perfect!