Thursday

A balanced approach?

For many people, their fitness regime does not take into account agility, mobility, relaxed spontaneous movement, balance, ambidextrous body use, joint health, coordination, emotional wellbeing or psychological flexibility.
Often, injuries arise and bodies are pushed too hard.


Taijiquan is not like this.

Wednesday

How much does Sifu Waller train?

Sifu Waller trains over 2 hours a day of taijiquan, baguazhang & qigong, 365 days a year. He has been practicing since 1975.

Monday - balls & grips, massage, ba duan jin, leg stretches (set 1), psoas exercises, sword forms (2), Long Yang (empty form) (regular & mirrored), pao chui form (regular & mirrored), small san sau (regular & mirrored), silk arms (regular & mirrored), pre-emptive methods (regular & mirrored), knife drills (regular & mirrored), small stick drills (regular & mirrored), pushing peng exercise, chin na applications (solo), sealing the breath (solo), 3-tier wallbag, mother palms, baguazhang palm changes (regular & mirrored), Taoist Yoga (set 1, 2 or 3), constructive rest - ideally two to three times a day, reading, walking or cycling

Tuesday - balls & grips, massage, reeling silk exercises, leg stretches (set 2), sword forms (2), Long Yang (empty form) (regular & mirrored), pao chui form (regular & mirrored), small san sau (regular & mirrored), silk arms (regular & mirrored), pre-emptive methods (regular & mirrored), knife drills (regular & mirrored), small stick drills (regular & mirrored), double pushing hands (solo), chin na applications (solo), dividing the muscle (solo), 3-tier wallbag, direction changes, baguazhang palm changes (regular & mirrored), cardio work (set 1), weight training (set 1), Taoist Yoga (set 1, 2 or 3), constructive rest - ideally two to three times a day, reading, walking or cycling

Wednesday - balls & grips, massage, moving qigong, leg stretches (set 1), core strength (set 1), stick drills (set 1), stick forms (3), Long Yang (empty form) (regular & mirrored), pao chui form (regular & mirrored), small san sau (regular & mirrored), silk arms (regular & mirrored), pre-emptive methods (regular & mirrored), knife drills (regular & mirrored), small stick drills (regular & mirrored), da lu (solo), chin na applications (solo), cavity press (solo), 3-tier wallbag, circle walking, baguazhang palm changes (regular & mirrored), Taoist Yoga (set 1, 2 or 3), constructive rest - ideally two to three times a day, reading, walking or cycling

Thursday - balls & grips, massage, stretches & joint work, leg stretches (set 2), stick drills (set 2), sword forms (2), Long Yang (empty form) (regular & mirrored), pao chui form (regular & mirrored), small san sau (regular & mirrored), silk arms (regular & mirrored), pre-emptive methods (regular & mirrored), knife drills (regular & mirrored), small stick drills (regular & mirrored), penetrating defences, shuai jiao applications (solo), sealing the breath (solo), 3-tier wallbag, figure of 8, baguazhang palm changes (regular & mirrored), cardio work (set 2), weight training (set 2), Taoist Yoga (set 1, 2 or 3), constructive rest - ideally two to three times a day, reading, walking or cycling

Friday - balls & grips, massage, ba duan jin, leg stretches (set 1), core strength (set 2), stick drills (set 3), stick forms (3), Long Yang (empty form) (regular & mirrored), pao chui form (regular & mirrored), small san sau (regular & mirrored), silk arms (regular & mirrored), pre-emptive methods (regular & mirrored), knife drills (regular & mirrored), small stick drills (regular & mirrored), reflex drills, shuai jiao applications (solo), dividing the muscle (solo), 3-tier wallbag, 9 palaces, baguazhang palm changes (regular & mirrored), Taoist Yoga (set 1, 2 or 3), constructive rest - ideally two to three times a day, reading, walking or cycling

Saturday - balls & grips, massage, reeling silk exercises, leg stretches (set 2), sword drills, sword forms (2), Long Yang (empty form) (regular & mirrored), pao chui form (regular & mirrored), small san sau (regular & mirrored), silk arms (regular & mirrored), pre-emptive methods (regular & mirrored), knife drills (regular & mirrored), small stick drills (regular & mirrored), double pushing hands (solo), shuai jiao applications (solo), cavity press (solo), 3-tier wallbag, baguazhang palm changes (regular & mirrored), cardio work (set 1 or 2), weight training (set 3), Taoist Yoga (set 1, 2 or 3), constructive rest - ideally two to three times a day, reading, walking or cycling

Sunday - balls & grips, massage, moving qigong, leg stretches (set 1), core strength (set 3), stick forms (3),Long Yang (empty form) (regular & mirrored), pao chui form (regular & mirrored), small san sau (regular & mirrored), silk arms (regular & mirrored), pre-emptive methods (regular & mirrored), knife drills (regular & mirrored), small stick drills (regular & mirrored), da lu (solo), shuai jiao applications (solo), dividing the muscle (solo), 3-tier wallbag, baguazhang palm changes (regular & mirrored), Taoist Yoga (set 1, 2 or 3), constructive rest - ideally two to three times a day, reading, walking or cycling

Sifu Waller also trains partner work with his wife Rachel (that's me).
We are checking our smartphones on average 221 times a day. Recent research found that 80 percent of millennials look at their phones upon waking; this addiction is a strong one. As a result, our cognitive processing has become shallower and we have become so distracted that we play directly into the hands of the autopilot. Digital devices are the modern day equivalent of tranquillisers. They instil a trance-like state almost immediately as they are anchors for our subconscious to take over. 

 
(Chris Barez-Brown)

Friday

They muddy the water, to make it seem deep.

 
(Friedrich Nietzsche) 

Wednesday

A lot of hobbies are just mental and you have to get exercise by some other means. But if you study a martial art, not only is it mental, it's physical as well, which keeps it interesting. People also like the whole idea that it was invented by ancient civilisations, that there's a history to it, and there's a whole culture involved. The idea that some old Chinese guy up in the mountains made something up, or used this on a battlefield in ancient China, is appealing.

 People do it even if they don't really care whether they ever get good at it, or if they are ever going to be able to fight. A lot of people just enjoy the art of it. The Chinese martial arts have a lot of nice forms, they are good exercise, and they're more interesting than calisthenics. You could just do jumping jacks and toe touches, but there's a whole artistry to the form, like a dance. So, there's a lot of different reasons why people practice.

 
(Tim Cartmell) 

Friday

Little & often

Rather than train for a lengthy period of time, aim to practice little & often.
20-30 minute increments, with rest breaks in-between is ideal.
Instead of pushing your body hard and putting it under duress, just do a little exercise.Resting will keep your concentration sharp and offset fatigue.