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Sword Dance Cardio

The primary system of exercise utilized by Sleeping Warrior Fitness. The fundamental motions are derived from exercises found in various martial arts disciplines with prominent focus on Niten Ichiryu and Tai Chi. This mixture of Japanese and Chinese teachings, creates a cardio routine that improves balance, flexibility and strength, and can improve skills related to ambidexterity.

Beginning levels focus on the movements of the limbs, proper form and posture, and conditioning for advanced routines.

Intermediate practitioners should expect to be able to perform all movements reasonably well, and will begin to learn footwork.

Advanced practicitioners should be able to perform endurance based cardio sequences, and should be capable of performing synchronized routines with other practitioners.

Phase One - Starting Position

Any sticks of equal weight will do. The two pictured are slightly heavier than three pounds each (heavier than real swords, for strength training),

Knees and elbows should be bent. Spine must be erect, but comfortable. Let your stomach rest on your pelvis.

To achieve proper muscle tension, tense your arms until you begin shaking, then relax only until the shaking stops, taking note of the remaining tension. If done correctly it should not be uncomfortable to maintain this amount of force consistently.

A special gripping technique will be discussed later.