Sunday, November 18, 2012

Tekken: Lei Wulong's Old School Training

Lei Wulong, from the game and anime movie Tekken, is based on the real life kung fu movie superstar Jackie Chan. The training is broken up into three sections and will focus on the three different types of training that you generally see Jackie Chan doing in his movies as well as his real life. This particular workout is based on Jackie's "Old School" training in his kung fu movies, so you're likely to see some unconventional things, but you can rest easy knowing that the intensity will be nice and easy...

Wait, what am I saying? It's training from kung fu movies!  You'll be lucky to survive!!!

Workout comes with complimentary creep to screw with you during training.
(Don't ask about the thing under his butt. O_O)  

But that's why we break things into levels sometimes. :D


They're like twins!


Lei Wulong's Old School Training

LEVEL ONE

  1. Horse Stance- 2 Minutes
  2. Practice Handstands- 3 Minutes
  3. 50 Push-ups
  4. 100 Sit-ups
  5. Hold Top of Push-up Position on Fingertips- 1 Minute
  6. Hold Top of Push-up Position on Backs of Wrists- 1 Minute
  7. Gymnastic Bridge- 1 Minute
  8. Balance Walking- 3 Minutes (see notes)
  9. Shoulder-to-Feet Reverse Plank- 2 x 1 Minute
  10. Practice Cracking Nuts- 3 x 2 Minutes 
  11. Pull 50# Sled with Various Arm Movements- 10 Yards
  12. Practice Martial Arts- 30 Minutes
LEVEL TWO
  1. Horse Stance- 5 Minutes
  2. Handstand- 1 Minute (see notes)
  3. 50 Push-ups w/15#
  4. 100 Decline Sit-ups
  5. Hold Top of Push-up Position on Fingertips- 3 Minutes
  6. 20 Wrist Jumps on Pads
  7. Gymnastic Bridge- 3 Minutes
  8. Balance Walking w/Dumping Water- 3 Minutes
  9. Neck-to-Feet Reverse Plank- 2 x 1 Minute
  10. Practice Cracking Nuts- 3 x 2 Minutes
  11. Pull 100# Sled with Various Arm Movements- 20 Yards
  12. Practice Martial Arts- 30 Minutes
LEVEL THREE
  1. Horse Stance w/2# on each wrist- 5 Minutes
  2. 5 Handstand Push-ups
  3. 50 Push-ups w/45#
  4. 50 Hanging Sit-ups
  5. Hold Top of Push-up Position on Fingertips w/25#- 3 Minutes
  6. 25 Wrist Jumps on Soft Dirt
  7. Moving in a Gymnastic Bridge- 10 Yards Forwards and Backwards
  8. Balance Walking w/Dumping Water- 5 Minutes
  9. Neck-to-Feet Reverse Plank to Hip Drive- MAX Reps in 3 Minutes
  10. Practice Cracking Nuts- 3 x 2 Minutes
  11. Pull 150# Sled with Various Arm Movements- 35 Yards
  12. Practice Martial Arts- 30 Minutes
LEVEL FOUR
  1. Horse Stance w/5# on each wrist- 5 Minutes
  2. 5 Handstand Push-ups on fists
  3. 50 Push-ups w/65#
  4. 100 Hanging Sit-ups
  5. Hold Top of Push-up Position on Fingertips w/50#- 3 Minutes
  6. 50 Wrist Jumps on Soft Dirt
  7. Moving in a Gymnastic Bridge- 50 Yards Forwards and Backwards
  8. Balance Walking w/Dumping Water- 5 Minutes
  9. Neck-to-Feet Reverse Plank to Hip Drive w/50#- MAX Reps in 3 Minutes
  10. Practice Cracking Nuts- 3 x 2 Minutes
  11. Pull 200# Sled with Various Arm Movements- 50 Yards
  12. Practice Martial Arts- 30 Minutes
Notes:

  • Don't do more than you can and always stop if you feel pain. You are not here to hurt yourself. 
  • When on the backs of your wrists, the fingers of each hand should be facing the center line of your body and, therefore, each other.  The wrist jumps are shown here
  • In the second level, you must do the handstand non-stop for 1 minute. If you cannot hold it for one minute, you must continue practicing for that session for an additional two minutes. If you cannot complete the reps of handstand push-ups listed, you must also go back and complete 3 minutes of handstand practice. 
  • The balance walking should ideally be on the tops of giant jars, full of water (for authenticity's sake), but if you don't have access to that, I recommend laying on their sides a series of CMUs (concrete masonry units-- otherwise known as a concrete block) in a grid pattern. Essentially, you'll have three lines of blocks going in each direction, leaving a total of four open spaces. You'll walk like Jackie did in Drunken Master on top of the jars. In the later levels, you'll place a bucket in each of the spaces, one filled with water. At this point, you will dump the water from the first bucket into one of the others while walking, replace the empty bucket, pick up the full bucket and empty that new bucket into one of the other buckets for the allotted time period. The video is here.
  • For the Shoulder-to-Feet Reverse Plank, you'll have two chairs facing one another underneath your shoulder blades (place your hands behind your head) and a chair at your heels. You'll stay completely straight during this exercise. Later, when you move up in levels, the two chairs will be underneath your neck only with your hands still in place underneath your head. The "hip drive" is done from this position as well. You'll lower your hips and then lift them back to the starting position. You may have to move the chair under your feet in just a little for this one. For an example, see here
  • The technique for cracking nuts is shown here. This is very hard to do. 
  • The example of the various types of arm movements for the sled pull are here. You can row or curl or pull while twisting. Lots of options here. 
  • For practicing martial arts, you may do forms, techniques, work with the wooden dummy or a heavy bag, or shadowbox. 
That's all for today! Until next time, good luck and train hard!


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