To generate progressive internal forging conditioned aspects of the entire body requires the use of developing tendon, ligaments, joints, bones and muscles to create a supple and dense powerful form that is agile, flexible and mobile.
This requires 3 aspects of iron shirt, iron palm and iron body conditioning in which through spending at a least a minimum of 150 strikes a day to the arms, torso, thighs and hands with either firm sticks wrapped in cloth or using firm hands or even stone bricks to strike from 3 variations of light, moderate and heavy strikes gradually taking 45 to 60 minutes a day to toughen up the entire form and build iron qualities within the entire body.
The tendon and ligament training store elastic energy, transmit jing, protects joints and allow explosive power without bulk. Muscles are the least worked aspect from the tendon, joints, bones and ligaments yet have their purpose and are all dependent on proper circulation or Qi that builds internal force.
Yi Jin Jing lengthens tendons, increases elastic strength and strengthens joints without compression. This works with slow resisted movements that stretch the whole body through a series of upto 12 specific exercises with coordinated breathing and builds the foundation of iron shirt.
Then there is dynamic isometric stretching like the horse stance that creates tendon density. Also bow stance and drop stance add to the tendon development mainly of the legs. And finally using hanging tendon work like hanging from a pull up bar that stretches the spine allowing to lengthen and relaxes shoulders and builds shoulder integrity and grip strength. The elbow and wrist tendons using spiral circular movements generate internal strength and dense powerful structures tendons.
Joint strengthening and conditioning
The shaolin method for improving and developing joint conditioning is enhancing mobility and stability. It avoids joint locking and through spiral circular movements that are exercised with deep gentle breathing that work the core joints of the ankles, knees, hips, shoulders, elbows and wrists with the neck being stretched and strengthened along with the spine that are slow controlled full range pain free exercises that develop and condition the joints.
Then there are 3 low stance holding forms:
- The horse stance
- The bow stance
- The drop stance
These stances strengthen knee ligaments and are hip stabilisers providing also ankle integrity. The stances are fundamental to many forms and build power, endurance and strength. Then finally for joint conditioning the entire body particularly the arms and legs are shaken which releases stiffness, creates circulation and avoids stagnation. Shaking the limbs, loosening the joints restore circulation to both upper and lower parts of the body.
Muscle Training
The shaolin method for muscle training is built on functional not isolation and remains elastic through the body weight training. Performing the pushups, squats, lunges and pullups slowly with no locking and no holding the breath. This builds deep muscle fibres, joint safety and provides structural strength.
There are 5 main animal forms of Tiger, Crane, Snake, Leopard and Dragon which through training each style with focus on certain aspects of muscle and variations that provide overall conditioning for example the tiger style builds tendon and bone power. Crane style develops balance and joint strength, the snake style provides spinal flexibility and snap reflexes, the leopard style creates explosive strength, the dragon style is complete whole body coordination.
Iron Shirt Conditioning
The goal of iron shirt body conditioning is to build internal resilience, protect the organs and absorb any shocks through impact. The core iron shirt exercises are:
- Standing compression breathing which involves deep inhalation and expanding the torso and with exhalation gently compress the abdomen and ribs without creating any tension, this builds internal pressure control. The key form is in the breath and how to manage this while standing creates the force.
- Light body tapping. Using firms hands or a stick wrapped in cloth the arms, chest, back and legs are hit repetitively exhaling on impact. The throat, spine and kidneys are never struck directly.
- Stance and breath lock. Holding the various stances within the forms with short breath compressions and relaxing fully builds internal density without rigidty.
The iron shirt training can be commenced and carried out daily with one day rest and approximately 15-25 minutes of the above 3 types of exercises to be completed that will make you put on the iron shirt and this will lead to the next aspect of conditioning that is iron body.
Iron body conditioning
The shaolin school of iron body conditioning trains the user to develop the skin, fascia and muscles to absorb strikes. This builds a network amongst the entire body that through the use of 3 main techniques builds the iron body of the practitioner. The core iron body methods are:
- Progressive impact training, going from light to moderate and finally heavy strikes aimed at the arms, shoulders, torso and thighs, these main parts of the body are struck repetitively daily except on the one day off. As similar to iron shirt training always exhale on impact and relax immediately after impact.
- Fascia densification drills. The fascia are the supportive collagenous fibrous aspects that are superficial, visceral and deep meaning under the skin, around the bones and muscles and layer around surrounding organs. The aim is to create density that improves shock resistance mainly using wooden poles that the limbs are rolled over pressing the muscles not the bones
- Breath pulse training. Finally the third aspects of the core iron body conditioning is to control breath with short inhales and sharp exhales on impact with immediate relaxation. Again like iron shirt spend 15-25 minutes a day except on your one day off going through these 3 variations of exercises gradually increasing the strikes and time spent on training.
Iron Palm conditioning
The Shaolin way to strengthen the hands is known as iron palm method. In this series of exercises it delivers jing through relaxed hands by striking initially softly in stage one into a rice or bean container of approximately minimum 100 strikes with hands into the rice or beans while relaxing the wrists. In stage 2 a sand bag is struck with short power and this builds medium density and is structure driven. The strikes with the hands are palm facing, the chop, the back hand, the heel of the palm and the fist are used to strike the sand bag between 100 to 300 times. The advances stage 3 is to create a dense medium in which fewer strikes are used but a hardened steel shot is struck which is used with the fill body behind each strike.
It is important to use recovery oil for massage, the oil blend can consist of mustard oil, apricot oil, olive oil, coconut oil, black seed oil and walnut oil that will help with recovery of the hands that have been striking the sand bag numerous times and also recovery tea tonics to reduce swelling, bruising and any injuries sustained. The recovery tea can be brewed for 15 minutes with green tea, cinnamon, cloves, fennel seeds, turmeric, celery seeds. There is a specific liniment called Dit Da Jow that can used but never on broken or open wounds. Also there are hand specific strengthening exercises like finger pushups, grip squeezing of cloth or rice bag and wrist rotations using a light weight.
Flexibility and Agility
The various shaolin flexibility and exercises are active and not passive using stretching and key methods like dynamic leg swings, spine waves, hip opening drills and footwork patterns this keeps the entire iron body from becoming stiff and slow. The flexibility enhances mobility, circulation and prevents energy from being stagnated or locked and makes the user free flowing and mobile of for daily life not just during training in every aspect of work, play or family time spent looking after oneself and their loved ones.
The final shaolin principle is hard training without softness breaks the body, soft training without structure creates weakness. The Shaolin style trains and uses the best of both worlds maintaining balance and equilibrium which is key to proper form.