Shaolin Martial Art’s is about training your mind as much as your body. Whatever you’re end goal is, stick to your plan, use your heart to make your training a routine, and find a way to love your training.
There are 5 rules that Shaolin Monks follow to gain exceptional stamina:
- 20 Days None Stop Training – Usually it’s better for the body to take 1 day off a week. But if you want to dramatically improve your skill then train for 20 days non-stop. This applies for Qigong as well as Kung Fu. This method is a fast track to Shaolin Stamina.
- Kill Your Muscles – you need to ache a lot! Ache is different from pain. You need to know the difference. Pain is bad. Ache is good. If you’re not aching, you’re not progressing.
- Kill Your Lung – you are training anaerobically. This word literally means “living without air”, you need to push yourself so hard that you at your limit. It’s hard to do by yourself and you need to be careful and stay safe! This is why this is not suitable for beginners. This type of training is for martial artists who already know their bodies and want to take their martial art to the next level.
- Do More Than You Think You Can – Just when you get to the point where you feel you can’t do anymore, do more. When you do 20 push ups, do 21. When you get to the end of your run, sprint.
- Take Small Steps – Start off by setting yourself small targets and build from there. If you haven’t ran for along time then don’t expect to be able to run 10k straight away. Run 3k. It’s the same with my DVDs, do half the DVD or work at a slower pace and do half the exercises and build from there.
A martial artist trains intelligently. While building our stamina we’re also making our punch and kick quicker and stronger. This is why in my Circuit Training DVDs, I mix punches with push ups and kicks with squats. This makes your muscle lean, powerful and have quality. This isn’t about body building. We’re training to create intelligent useful muscle. A person may be able to squat with 100kg weights but they can’t raise their knee 100 times. Always remember that martial arts is different because you’re not just training for stamina, you’re training for your martial arts.
Your 20 Day Training Program
Before you begin your training, warm up with a run either outside, on a machine or on the spot or skip for ten minutes. Increase the length of your run/ skip each week then at the beginning of the week go back to a short run and increase your run again throughout the week.
Day 1 – Bootcamp Volume 1
Day 2 Bootcamp Volume 2
Day 3 – Circuit Training 1 – first 3 sets. Followed by 15 minutes of Qigong For Upper Body
Day 4 Circuit Training 2 – first 3 sets. followed by 15 minutes of Qigong For Lower Body
Day 5 Bootcamp Volume 1
Day 6 Bootcamp Volume 2
Day 7 Circuit Training 1
Day 8 Circuit Training 2
Day 9 Circuit Training 1 – Followed by 15 minutes of Qigong For Upper Body
Day 10 Circuit Training 2 followed by 15 minutes of Qigong For Lower Body
Day 11 Bootcamp Volume 1
Day 12 Bootcamp Volume 2
Day 13 Circuit Training 1 – 30 minutes Qigong For Upper Body
Day 14 Circuit Training 2 – 30 minutes Qigong For Lower Body
Day 15 Circuit Training 1 – 30 minutes Qigong For Upper Body
Day 16 Circuit Training 2 – 30 minutes Qigong For Lower Body
Day 17 Bootcamp Volume 1
Day 18 Bootcamp Volume 2
Day 19 Circuit Training 1 + Qigong For Upper Body
Day 20 Circuit Training 2 + Qigong For Lower Body
Click here for more details on the Shaolin Fitness bundle.
Click here or more details on Qigong For Upper and Lower Body
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Please share in the comments below how you got on or on the Facebook page created for all the Shaolin Warrior brothers and sisters. Happy Training!
2 thoughts on “Shaolin Monk Stamina:Your 20 Day Training Plan”
Thank you Sifu Yen Lei I will be trying this program and fellow it closely. How would I stick to proper form.