Exercise Framework

[ellyssian]

I've mentioned before that the workout aequitaslevitas and I are doing is based on numerous sources - martial arts, healing arts, the Royal Canadian Air Force's workout plan, and some material that was given to me by a physical therapist when she was treating me for a back injury I had sustained on the job.

I've always intended to explain each exercise and, basically, share the plan with anyone who is interested.

Now is not that time. =)

I did revamp it (for the umpteenth time), and I have the core chart 1 done and some supplements: the first of two or more Baguazhang charts, and a Jeet Kune Do, Qigong, and Pilates chart. The latter two are highly incomplete - actually, the Pilates one is a blank slate with the names of the moves. I've got to find the source material, because I don't remember the exercises.

Anyway, that's what I am going to include now - links to some of our source material!

The Qigong is Larry Johnson's 18 Buddha Hands Qigong. I've been doing this for quite a few years, but the stopping and starting hasn't left me with the greatest of progress. As our VCR died, the old tape is useless, and it was very valuable in seeing exactly what should be done. We've got the DVD, so we'll be able to work along with that until the book is located.

The The Pilates Body: The Ultimate At-Home Guide to Strengthening, Lengthening, and Toning Your Body--Without Machines is the humbly titled Pilates Errant. It's downstairs somewhere, along with an earlier edition of The New Book of Shiatsu (which supplied some great warm up exercises I do remember!), the incredibly informative (for those looking to increase stretches, prevent and rehabilitate injuries, and add some flexibility) Dance Injuries: Their Prevention and Care, the more martial-arts oriented Dynamic Stretching and Kicking, and, to add to the fun, a first edition of Northern Shaolin Sword, 2nd Edition: Form, Techniques & Appilcations.

Although the current core includes bits and pieces from the aforementioned shiatsu and dance injuries books, the sword book is used during the iai-do supplementary exercises, and is misapplied to a katana - which makes some of the one-handed sword work even more challenging. Bill "Superfoot" Wallace's book also has a lot more to lend the more advanced core charts - one of the footwork exercises did make it into chart one, though.

A rather beat-up twenty four year old copy of Taekwon-Do: A Guide to the Theories of Defensive Movement adds some traditional martial arts stretches - most of which I knew from the Kenpo days back in the late seventies. Anyway, it helped formalize the stretches a bit, giving some of them names and so forth.

The Jeet Kune Do comes, most authoritatively, from Bruce hisself, in the Tao of Jeet Kune Do. Hands down, this book - in places "just" a collection of notes - is the best source I've found on the physical process behind the martial arts and/or exercise (disclaimer: I'm not looking for technical materials, however, this makes the technical accessible). It also covers, as the title indicates, a bit more of the philosophical side of things. There's also his four fighting method books: Bruce Lee's Fighting Method, Vol. 1: Self-Defense Techniques, Vol. 2: Basic Training, Vol. 3: Skill in Techniques, and Vol. 4: Advanced Techniques. I have two of them - vol 2. is sitting on the bed next to me as I type this, the other one I have is down below in a box. I've read them all, as I studied my instructor's copies when I was training with him.

For our first two weeks of specialized training, we we're working our way through the Hung Gar Kung Fu by Bucksam Kong Volume 1 DVD, but I expect to fill that out and formalize it at some point when aequitaslevitas gets the book. There's also the matter of a number of additional DVD volumes, should he decide he wants to pursue this style further.

Last week, we started in on the Emei Swimming Body Baguazhang Bagua Palm DVD. We made it into the first two moves. This week, we're stepping back a bit and working on some Bagua Zhuan Xuan Gong and more basic techniques from the book Baguazhang: Emei Baguazhang Theory and Applications (Chinese Internal Martial Arts). This book has a wealth of information on the style, from history, lineage, guiding principles, its own qigong (Bagua Zhuan Xuan Gong), translated writings handed down on techniques and so forth, examples of basic techniques, and basic training (like carrying cinder blocks on your shoulders to build up strength and doing low stances under tables to ensure consistent height is maintained and doing walking practice against an opponent while you both step on a circle of brick-ends.) There's also some forms, including the Swimming Body one on the DVD and a weapons form.

I think next week we'll start in on some Iai-do. One of our sources there is the first edition of IAI: The Art Of Drawing The Sword. I'm still working through the first form, and likely will for a while, until I feel confident enough to move on to the second. That's one reason to play around a bit with the Northern Shaolin sword style - which is designed for a light, one handed, two edged blade, not a heavy single edged katana. It's a far cry from tradition, but it adds a bit of variety, and, as I mentioned, fun to it. Also adds a deep physical workout, as there's things you can do with a light bit of bendy steel that really make you work hard when you try to maintain the same pose with some solid steel in your hand.

I'd also like to work some aikido in as we can. I've always admired the style for its circular movement - something I'm taking to in Baguazhang, it works well with my ideals. I also seriously admire the tumbling needed to train an art where one out of two people generally ends up flying over and over, partially on account as I've always been tumbling and summersault impaired. Anywho, I have Dynamic Aikido and Total Aikido: The Master Course at the ready, and a school a friend teaches at down the road. This is one style I'd really benefit from taking at a school, with an instructor. Maybe one day it will happen. =)

Amazingly enough, the overall concept of the whole plan - care of the RCAF - can still be found on Amazon: Royal Canadian Air Force Exercise Plans for Physical Fitness. I searched for it, but I did not actually expect to find it. Wow. I'm impressed. Anywho, the book is divided into two sections: the XBX 12-minute-a-day plan for women and the 5BX 11-minute-a-day plan for men. I use the advancement charts for all the five basic exercises for guys, and, at this stage, I use 2 of the exercises from the XBX (a lateral bending, slightly easier than the TKD version, to give a bit of depth; and a knee raising one, similar to what shows up in the yoga, shiatsu, and other books, except it's done while standing instead of lying prone.)