Embracing Cross-Training

Editorial

by Sibok Lloyd Fridenburg
Fu For You Summer 2025

Early in my Kung Fu journey, I immersed myself in training. I diligently repeated forms and drills, perfecting my stances, and building speed and accuracy and I believed the best way to improve was to do more Kung Fu, attend more classes, and do more repetitions, but I hit a plateau. My kicks weren’t getting higher, my stamina lagged, and minor injuries were taking longer to heal. That’s when I explored cross-training, and it changed everything.

Cross-training simply means incorporating different types of physical training outside of Kung Fu. At first, I was skeptical. I worried that lifting weights or doing tai chi might “interfere” with my Kung Fu training. But the opposite happened; it enhanced every aspect of my Kung Fu training.

One of the first changes I made was adding strength training to my routine. Traditional Kung Fu builds functional strength but lifting weights specifically targeted weaknesses I hadn’t even noticed. Deadlifts and squats strengthened my hips and core, making my stances more stable and my kicks more powerful. Pull-ups improved my grip and back strength, which translated to improved striking power. My body felt more resilient, and I began to move with greater intent and control.

I also incorporated Yang style Tai Chi and Kouk Sun Do (think of it as intense Korean Yoga). Kung Fu demands flexibility, but I had tight hips and hamstrings that limited my high kicks and made low stances difficult. Practicing Tai Chi not only increased my range of motion but also helped develop better balance and body awareness. The mindfulness cultivated in Kouk Sun Do helped me stay calm under pressure.

Cardio was another game changer. I used to think bag work alone would build all the endurance I needed. But when I began running with wind sprints and hill climbing, I noticed a dramatic improvement in my stamina. I could now push through 15 minutes of repetitive kicking techniques without gasping for air, and I could recover faster between drills. 

What surprised me most was the mental benefit of cross-training. Doing new activities challenged my coordination, patience, and learning process. Trying something unfamiliar reminded me of being a beginner in Kung Fu, which helped me stay humble and open-minded. It also reduced the monotony of repetitive drills and kept me motivated.

Cross-training didn’t just make my Kung Fu better, it deepened my relationship with it. I became more aware of how my body moved, where it needed support, and how to recover effectively. I learned to listen to my body in new ways and discovered that being a martial artist isn’t about doing just one thing well, but about becoming well-rounded, adaptable, and balanced.  It is integrating Kung Fu into all aspects of your lifestyle.

Whether it’s lifting weights, practicing yoga, swimming, or even dancing. Exploring other disciplines will not take you away from Kung Fu, it will bring Kung Fu even closer.