To become proficient in wushu, you need a proper training routine. Whether you choose a beginner or advanced routine depends on your current fitness level and your goals. Many intermediate practitioners make the mistake of jumping into an advanced routine too soon, which can lead to overtraining within just a few days. Watch for symptoms of overtraining and adjust as needed. You can find instructional material at the Wushu Main section.
Foreword
First, define your goal. Do you want to compete in wushu? Are you practicing for health and fitness? Or are you involved in another sport (like gymnastics, breakdance, capoeira, etc.) and just want to learn a few wushu moves? Stay realistic—set high goals, but not too high. Again, avoid overtraining.
Next, identify your weaknesses. These could include technique, strength, endurance, flexibility, or specific movements such as jumps. For most beginners, endurance is the main issue. Even if your technique is solid, a lack of endurance can limit your progress. A coach or training partner can help you pinpoint these weaknesses.
Once identified, target those weaknesses with the right routine. Endurance, flexibility, and plyometric strength are essential in wushu. Intermediate athletes should be able to do front splits, hold each stance for at least two minutes, and run 5 km comfortably. In my opinion, no wushu routine is complete without running. You should do a short 15-minute run daily, and a longer 5–10 km run once a month.
The Average Wushu Workout
Perfect for those new to wushu, or returning after an injury or break. Also ideal during vacations or busy periods.
Gymnastics: Not traditional in wushu, but helpful. Work on handstands and rolls for 30–60 minutes per week.
Stretching: Always stretch before training. Include both static and dynamic stretches. Avoid PNF stretching in the beginning.
Running: 5 minutes before each workout; a longer run once a month.
Weight Training: Optional. If you already lift, limit to once a week. Avoid soreness that affects the rest of your week. Focus on plyometrics, flexibility, and form instead.
For those getting serious about wushu, learning advanced jumps, or preparing for competitions.
Gymnastics: Continue from beginner level. You should be able to do handstands, and start learning round-offs and back handsprings.
Stretching: Add an intensive 45-minute session every two weeks (including isometric or PNF).
Running: Short runs before workouts; alternate long runs and stretching weeks.
Weight Training: Weekly session with barbell squats, bench press, and free weights. Focus on strength—not size. Proper weight training can enhance speed and prevent injuries (especially knee issues common with only plyometric training).
For those aiming to be elite. Not for beginners—jumping into this can cause injury within days. Even at this level, rest is critical. Push your limits, but don’t follow this routine for more than 6 weeks straight.
Gymnastics: Maintain intermediate-level skills; begin learning flips.
Stretching: Practice standing splits or similar holds twice per week.
Running & Weight Training: Same as intermediate.
Builds on the advanced routine but centers around your competition form.
Gymnastics: If your routine includes gymnastics (like in di tang quan), practice 1–2x/week.
Stretching: Avoid isometric or dynamic stretches the day before competition.
Running: No long runs within 3 days of competing.
Weight Training: Avoid 3–5 days before competition.
Final Day: Keep heart rate under 150 bpm, avoid ballistic or isometric stretches. Rehearse your form and relax.
Suggestions
Wushu Video Section
