Professional guidance for martial arts Sanda: General Principal and Coach of Beijing Shaolin Martial Arts School: Fu Biao
Professional demonstration of martial arts sanda: Outstanding students of the sanda team at Beijing Shaolin Martial Arts School: Wang Yalei, Zhang Cheng, Ma Haixing, Zhu Yusong
Coach: Yu Zhongsen
Photographer: Fu Lei
Strength quality is one of the qualities that Sanshou athletes need to achieve victory in actual combat, which is closely related to other qualities. Strength quality is also the foundation for mastering technical movements and improving technical levels. The quality of strength directly affects the development of other qualities. Therefore, strength quality is one of the important indicators for achieving victory and mastering technical level in Sanshou.
There are many methods for practicing Sanshou special strength. Below is a brief introduction to a set of combined martial arts Sanshou training methods for practitioners to refer to during training.
1、 Practice of Developing Sanshou Special Strength
（1） Squat barbell
Place the barbell placed on an iron or wooden frame on the shoulder, grasp it with both hands on the back, balance it on both sides of the shoulder, naturally open both feet, squat deeply with weight, slow down and fast up, straighten the chest, straighten the waist, and push the ground up when squatting. The weight and frequency of squatting, whether to reduce or increase weight, should be determined based on one’s own physical conditions (Figure 1-3).
Key point: When practicing the three leg techniques, there should be someone on both sides of the barbell for protection to avoid injury accidents.
（2） Leg exercises
After the deep squat, do not stop. Instead, quickly perform a complete exercise of three leg techniques. Start with the left leg kick and quickly kick 15 legs per leg, then switch to whip leg and side kick leg. After completing 15 leg exercises on both the left and right legs, perform a short and fast 50 meter sprint (as shown in Figure 4-7).
Key points: When practicing the three leg techniques, it is necessary to calculate the height, speed, power of the legs, and quick rise after landing, emphasizing the quality of the movements.
（3） Horizontal Push Exercise
After completing various leg movements, quickly go to the bench with your body facing up and perform the left bench barbell push to complete the specified number of sets or times.
Key points: Push and retract quickly, move in place, and complete in one go.
（4） Quick Punch Practice
After completing the bench press barbell, do a quick punch of 30 punches, and do heavy boxing with leg targets or sandbags. Complete all the above actions as a group. Complete the number of groups according to the coach’s requirements; While emphasizing the number of completed groups, emphasize quality (Figure 13-).
2、 Requirements and precautions for strength training
(1) According to the needs of learning and mastering the skills of kicking, hitting and falling in Sanshou, the local strength of the body should be combined with the overall strength training, the development of large muscle group strength and the development of small muscle strength training to prevent one-sided training.
(2) Scientific emphasis and arrangement of exercise load. If developing absolute strength, it is necessary to use exercises with high intensity and few repetitions; If developing speed and strength, the practitioner is required to exert maximum strength in a short period of time; If developing strength and endurance, practice with low intensity and multiple repetitions. According to the characteristics of Sanshou, full attention should be paid to developing speed, strength, and endurance.
(3) When performing high-intensity strength exercises, special attention should be paid to muscle relaxation and adjustment. Strength exercises should be alternated with other types of exercises or relaxation exercises to prevent muscle stiffness and improve muscle elasticity.
(4) Pay attention to the timing and frequency of strength exercises arranged during the small week. It is better to arrange strength training on the first day of a small cycle, so that it will not be affected by the fatigue of the previous training. The number of strength training: for those who just start training, three times a week is better; More well-trained individuals can be arranged. Due to the slow recovery of muscle group work ability, training before the competition (7-10 days) should not be arranged for exercises on larger muscle groups with extreme weight.