I have a question regarding stance training. Many martial art schools (including my own) train stances by bascially standing in the stance for extended periods of time. In our school (Yau Kung Mun Kung Fu) we train by not only standing in the stance by also squeezing our legs together in the stance as though we are trying to grip the floor (very similar to the tightening part of isometric stretching, only there is no relax, stretch further phase). So in short we make the stances and hold them as long as possible whilst tensing all leg muscles.
My questions are:
Firstly, am right in thinking such training is a form of isometric strength training?
Secondly, how long (timewise) would be effective to train in such a way. My teacher recommends holding each stance up to 5 minutes at a time and that any gains of strength thereafter are of no real benefit. Is there anyone who knows if there is a length of time that you can hold an isometric tension, and then thereafter it becomes useless? Is there a suitable time range for holding the muscles tense or is it simply a matter of the longer the better?
Thanks
Martial art Stance Training
Yes, I think it is an isometric exercise and as with all isometrics, you will rapidly stagnate(8 weeks or so if you are serious about them). I think you train at holding staces because it is necessary for you martialart, like skiers who need to hold a partial squat position and unless you are training for some kind of marathon performance in your ma, it is probably not necessary to hold it longer as 5 minutes as your teacher says.
1-Isometric exercise is a muscular contraction that does not result in a shorting/lengthening of the muscle.
So if your stance training is static it is isometric.
2.-I think this depends what you are trying to achieve.
If you need to adopt a particular stance in a display,grading,etc for 10 minutes,then you will need to build your static strength to perform this action for the desired length of time.
If you are refering to any strength gains generally,then i would imagine there is a cut off point when isometrics cease to produce an increase in strength regardless of how long you hold it.The only way to progressively increase your strength would be to progressively add extra resistance.
Shorter periods of isometric tensions with added resistance(a barbell for example) would increase your strength.
Longer periods of isometric tensions without added resistance would increase your strength-endurance.
Dragon.
So if your stance training is static it is isometric.
2.-I think this depends what you are trying to achieve.
If you need to adopt a particular stance in a display,grading,etc for 10 minutes,then you will need to build your static strength to perform this action for the desired length of time.
If you are refering to any strength gains generally,then i would imagine there is a cut off point when isometrics cease to produce an increase in strength regardless of how long you hold it.The only way to progressively increase your strength would be to progressively add extra resistance.
Shorter periods of isometric tensions with added resistance(a barbell for example) would increase your strength.
Longer periods of isometric tensions without added resistance would increase your strength-endurance.
Dragon.