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Your Personal Wushu Training Routine
To reach a high level of wushu or gymnastics skill, you need a proper training routine.
Whether you choose a beginners ora an advanced training routine, depends on your current athletic fitness. Most intermediate wushu practitioners make the mistake to choose an advanced routine wich very qick leads to overtraining. The only advice I can give you on this is, to read the fm-part about overtraining. (Watch out for the overtraining symptoms and cut back if you have to)
Description: Modern Wushu Training Routine
- First of all you have to be aware of your current fitness level and then you have to set your goals.
The higher your goels the better. But stay realistic.
- After you set your goals, you have to find your weaknesses. There are weaknesses in technique and weaknesses in athletism. Normally, technical weaknesses are cleared easier, because the only medicine is practice, practice and practice again. You only need some endurance, to make long technical training possible.
Athletic weaknesses can be lack of flexibility, strength or endurance weaknesses. The improve one of these weaknesses, you need a lot of training knowledge, the right exercises, enough rest, which is difficult if one has to practice so many different things, and the right nutrition.
Basic routines: Modern Wushu Training Routine
- A beginners training routine . Mavis beginners routine is good for everybody who is new in the sport or had to rest very long due to an injury. You can also use this routine if you are on vacation and-or dond have much time for training a few weeks.
Training volume: 3 to 5 hours per week.
- Wushu - Concentrate on your technique. Endurance and Technique are the most important things at the beginning.
- Gymnastics - Tumbling. If you have tumbling experience, keep training, if not, use one training per week to learn the basics of gymnastics.
- Stretch as much as possible. Do static and dynamic stretches, but avoid PNF stretches at the begnning.
- Running - Endurance. Do some endurance training, to increase the length of you technical training sessions.
- Weight training. Don`t do additional weight training at this stage. Nothing stresses the body more then wight training and I am sure, you don`t wanna be sore the whole time, when you could be learning essential techniques. Better build endurance, to make longer technical training sesions possible.
- Intermediate training routine. This as a training routine for everybody who knows that this is his sport. Now, as you are no longer a beginner, you can start to build up a lot of flexibility and strength. This will make it easier and safer to learn difficulties.
Training volume 5 to 15 hours per week.
- Wushu - Use most of your wushu time to perfecionize you basic techniques. - The basic kicks and the basic jumps. (1 to 2 hours, 4 times per week)
- Gymnastics - Tumbling. Use 2 or 3 trainings weekly to learn the backhandspring and the backflip.
- Stretching - Start using PNF stretching and add an extra training session of one hour per week for your flexibility.
- Running - Endurace. You should at least be running 3 hours per week.
- Weight training. Begin with your weight training and learn more about sport nutrition.
Weight training is the best and fastest way to get rid of strength weaknesses fast. You can do 1 to 3 workouts per week.
Be aware that only strong muscles can protect your joints.
Bigger heavier muscles will not damage your joints. They will just protect them if you have them on the right places.
- Advanced training routine. This training routine is for professional competitiors and performers. I don`t really wanna specify an advances routine here, because every experienced athlete has his own strength and weaknesses to work on. If you have no idea on what to focus in your advances training routine, it`s not yet time for you. ( Be aware of overtraining )
Training volume: 15 to 25 hours per week.
- Wushu - Wushu should be practiced at least 5 days per week.
(2 to 3 per day - for example one hour in the morning and one in the evening)
Still use one third of your training sessions for the basic kicks and the basic jumps.
- Gymnastics - Tumbling
The gymnastics training is not compulsory for wushu artists. However, wushu artists should still have tumbling skills. Depending on how much importance you give your back-handsprings and saultos, you can throw in 1 to 4 sessions per week.
- Stretching - Of course a professional artist has to stretch out every day, and after every aerobic activity. Do 2 additional stretching workouts to gain extra flexibility. Use PNF techniques 2 to 3 times per week.
- Running - Endurance.
You should have built enough endurance in earlier stages, so now you can concentrate on explosive power and jumping strength. 100m Sprint, longjump, frogjumps etc.
- Weight training.
I like to weighttrain 3 to 4 times per week, but this is not necessary and in most cases also leads to overtraining. However, you shouldn`t do less then one weight training workout per week. Preferably on a HIT-basis before your rest-day.
- Pre competition or performance training routine
Training routine for the last few days before a competition or an important performance.
Its aim is to allow you some rest and to maintain your current level of fitness and technique at the same time.
Training volume: 5 to 10 hours per week.
- Wushu, You should have prepared your freestyle forms by now. Train them in their parts or full.
No more then 1 full freestyle form per style and day. (too exhausting)
- Gymnastics - Some Tumbling
- Stretching - Don`t use PNF in the last 3 days before a competition.
- Running - Endurance - keep running, but don`t go to your limits.
- Weight training - Dont weight train shortly before a competition - muscle soreness
- Last day.
Whatever you do on your last day, your pulse shouldn`t ever go over 160 and nothing you do should lead to muscle soreness. Some athlets don`t train at all on their last day. No more then 1 hour of training.
Related instructions: Modern Wushu Training Routine
Videos: Modern Wushu Training Routine
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