You might not dig it but this is big man. These exercises are great. The waist and back work is really good, arm work is good, hip work is good, all of it is good.
If you want to make it this kind of conditioning is necessary. Don't skimp or you'll fail. There's no getting around this.
Get a piece of rubber you can chew on. Dog toy even. Sterilize and start chewing for 1 minute each day. Every month into your training add a minute. After a year you should be chewing and pulling on it for 13 minutes.
Do the kneesovertoes guy stuff as your exclusive lower body work for 2 - 4 months, put in a couple hours every day. You need to put in high volume. Don't worry too much about sets and reps, just do more than you start with. You want to do about 16 minutes each exercise with minimal rest if any. Do at least 2 sets of each exercise though.
Set a baseline then put in similar or greater subjective intensity and total volume, don't drop the weight though, and do it every day. Goal is 5 sets of 25 with 50% BW in each exercise, 1 minute rest. Just keep putting in volume and time until you hit the stretch goals and can do 2 sets of 50 with 25% BW 1 minute rest, before moving onto the Ningzi. Keep doing the kneesovertoes guy stuff and progressing throughout your career and life.
After you're doing good with the kneesovertoes guy stuff go ahead and do the Ningzi exercises AS WELL, with either a short barbell with weight on the ends (more difficult) or a dumbbell where you can remove the handle and move the weights to the center of it and clamp them down. Get a camera to record yourself for form check. Use an empty bar and go for 10 minutes in each exercise. Make sure to pay attention to form and remember the feel and muscles used -- you want body control and this sets up future training where you can target what you want to train. It's a compound movement afterall. You want vigorous and big with solid or 'rooted' torso and legs on first exercise, big wide movement and long stretch with arms over head on second, and a really low and good twist with horizontal arms on the third.
After 10 minutes in each exercise each day for a week your form should be improving but keep working on it for a month. Form has to do with strength and endurance level so don't be stupid and think it's just useless kungfu shit. Improve speed and add time when your form is good. Might take 2 months to get to 20 minutes each with good form. Check video and message me if you want help.
Add 5 lbs, do each for 20 minutes still, then get your speed, form and endurance up to standard if it deteriorates. Or if it's still good, go for a week and see if it is still good; if it's not good after a week just keep at it until it's up to standard. Once it's good add another 5 lbs. Repeat this process throughout your career. Sometimes you want to drop the weight a little and focus on speed and explosiveness, and that's OK but don't take more than a month or 6 weeks to focus on such.
After you hit 10 lbs with the Ningzi go ahead and do the battle rope jump rope. You want to start at perhaps 10 minutes then get your speed up. Once you can whip the rope around, after a month probably, slowly get the time up to an hour. Getting the time up to an hour might take 3 months.
After all this you want to start doing a lot of heavy bag work and grip training so that your strikes land hard and fast, and a lot of neck training to prevent injury.
