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  1. #1
    Omar is offline Member
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    Default Com. Pavel: How do you train leg endurance for holding stances?

    Comrade Pavel,

    Id like to seek your advice on how to train low martial arts stances. Ive recently started studying a martial art that emphasizes holding very low, twisting stances for minutes on end in order to develop leg strength and endurance. Even though my legs are reasonably strong (deadlift PR is 425), Im finding that I cant hold some of these stances for more than 20 or 30 seconds at a time before my legs give out. Id like to find a training protocol that will allow me to build up the leg strength and endurance so that I can hold these stances for up to 15 minutes at a time.

    How do you suggest that I train? How close should I train to failure? Should I be doing ladders by holding the stances for longer and longer durations? If so, how much rest between ladders?

    Any advice at all from you or any of the other Comrades would be appreciated!

    Comrade Omar

  2. #2
    Raymond is offline Senior Member
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    Default Re: Com. Pavel: How do you train leg endurance for holding stances?

    Omar,

    You could try the wall chair exercise from CC. I found that helped me with the Horse Stance.

    Hope this helps,
    Raymond

  3. #3
    Lemon1 is offline Senior Member
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    Default Re: Com. Pavel: How do you train leg endurance for holding stances?

    Com Omar, I think you are on the right track with the idea of doing 'ladders' protocol with your stances - hold the stance for 10 seconds, rest, then 20 seconds, rest, then 30, etc until you reach a comfortable peak and then start over at 10. As Pavel says, this is easier on your head.

    I think also there are big demands on static holding strength and static active flexibility with holding deep stances like that. You might be working harder than you have to because your ligaments and tendons (especially in your hips) are too tight to let you achieve the proper alignment - since you aren't aligned properly, you have to work much harder to be in the stances. Have a look at the active flexibility exercises in "Super Joints" or volume 1 of the Grapplers' Toolbox from Amerross.com. Or the "Movement Efficiency" tapes from the Zdorovye series, which will help you learn to do cossack squats, shin boxes, etc.

    The Wall Squat, suggested by com Raymond sounds like a good idea also - I think the primary benefit will be mental; you will learn the kind of patience and pain tolerance you need for stance training without overtorquing your untrained knees.

    Good luck - hope this helped!

  4. #4
    Rob Lawrence is offline Senior Member
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    Default Prayer and fasting

    Com. Omar, you have my sympathies. Try to imagine yourself on top of a mountain when the pain kicks in. It's a cliche, but it works.

    Rob

  5. #5
    Brad F. is offline Senior Member
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    Default belly up to the bar boy!

    I learned a neat trick at a martial arts seminar I went to. Go down into a deep horse stance and put a staff(or broom stick accros your legs) if the bar doesnt fall of you are deep enough. I would suggest starting out with latters like everyone else has said. You will probably want to work up to several minuets or more. Many traditional school work up to an hour like this. enjoy the pain

  6. #6
    Ran
    Ran is offline Member
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    Default Re: Com. Pavel: How do you train leg endurance for holding stances?

    practice pratice practice!

    ok ok, aside from the obvious mantra of practicing the stances themselves. If you're looking for supplemental exercises that can help you, there are couple great ones.

    See if you can find a friend that can teach you how to do the walking steps in Tai Chi or mud sliding steps in Ba Gua Zhang. Both of these stepping methods incorporate the basics of stances training (specifically, they'll work your legs in similar fashion as the bow stance and cat stance). They're very tough to do when done right, and more importantly, it helps you practice the stances in motion...basically forces your body to learn coordination at the same time as learning stances.

    Its much easier mentally (not as boring), and when done right, is a great way at doing stance training.

    Find some qualified teachers, and give it a shot!

    Randy

  7. #7
    Pavel Tsatsouline Guest

    Default Re: Com. Pavel: How do you train leg endurance for holding stances?

    Comrade Omar, there is no way around specific stance practice. Don't go to failure and try GTG.

  8. #8
    Juan is offline Junior Member
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    Default Re: Com. Pavel: How do you train leg endurance for holding stances?

    not to be stuoid but, just practice the stances.

  9. #9
    Juan is offline Junior Member
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    Default Re: Com. Pavel: How do you train leg endurance for holding stances?

    not to be stupid but, just practice the stances.

  10. #10
    Omar is offline Member
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    Default Thanks for your advice Comrades!

    Thanks to everyone who replied. I realize that there is no substitution for hard work - I just want to work smart as well. I'll be using the suggestions you gave for ladders and GTG as my training protocol. Thanks again.

    Comrade Omar

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