This is probably the area of training that is most overlooked (unknown?) by most TJQ practitioners. If you wish to practice TJQ as a useful martial art your practice must include a variety of training beyond form and pushing hands.

The first thing to consider is physical conditioning, the practice of a martial art requires that you have a good base line of physical fitness. This can be thought of in two basic parts, cardio vascular (heart & lung function) and basic functional strength.

Cardio vascular function is important because even a short confrontation can place an enormous strain on the body, the fitter you are the more able you are to cope without having your ability to function impinged upon.

Most people during a confrontation experience an "adrenaline rush" this causes the heart to race and breathing to accelerate. If you are in poor condition you will quickly lose coordination, balance and strength.

My teacher, Dan Docherty, uses a method he learnt in Hong Kong that consists of performing multiple forward roles in quick succession for several minutes. This is remarkably hard work and gets you breathing hard very quickly. It also has the benefit of practising a useful skill (being able to fall and roll).

I've no doubt that one of the main reasons for this method developing is the environment in urban Hong Kong, the climate, pollution and the built up nature of the city don't lend themselves easily to more routine types of C.V. training.

My personal preference is good old fashioned running, it gets you out of the training hall and gets some fresh (ish) air into the body. The fact is whatever method you choose you'll feel the benefit, both in terms of C.V. capacity but in a general sense of well being. It's quite sad but, if you go to a large TJQ event you'll see some remarkably unhealthy specimens!

Basic functional strength is another area of great importance often overlooked, or just avoided. Sadly TJQ is recognised by other martial artists as the martial art training for those that don't like training!

Perhaps because of TJQs status as a "soft" martial art people think that no strength is required, whilst it is true to say that it is not a strength focused method and it is also true to a certain degree that the greater your skill the less strength required, you still need enough strength to get the job done.

The strength require is not a stiff muscular weight lifting type of strength. Excessive muscular bulk can be counter productive as it can make a person clumsy and slow. But a leaner whippy / wiry type of strength.

This type of strength can be developed by using a variety of methods such as; punching with hand weights, stance holding, hand stands, plyometric exercise, spear practice and Nei Gong. It should also be noted that Xingyiquan practice provides a great foundation for TJQ as it develops many of the physical attributes required.

Another method of training that I have found very useful is a sequence of exercises called Chan Si Gong. This translates as Silk Reeling, one major objective of this set of spiral exercises is to open up and exercise the 18 major joint areas of the body (in sequence from the head to the ankles). The 18 major joints consist of: neck, shoulders, elbows, wrists, chest, abdomen, waist, kua (groin - pelvic area), hips, knees, and ankles.

Another purpose of practice is to develop an understanding of the spiralling energy that should feature in the performance of the hand forms and of course the martial applications from which the forms are derived.

It is a well known component of Chen style TJQ, but Master Wang Haoda of Wu style also practiced a version.

Finally I would just reiterate the point made in other areas, drill, drill, drill! Take an application and drill it until it is second nature, then refine it. As with any physical skill repetition is the key to gaining skill. There is no other way and no amount of theorizing can replace it.