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Unparalleled Strength Exercise from Stone Warrior Kung Fu

White Lotus Kung Fu

11,355 views

Stone Warrior is THE premier exercise program to come out of China in the last thousand years. This exercise will give you not only power and dense muscle but a sense of just how hard the Stone Warrior Program can be.

In martial arts speed and technique are important but, many schools do not emphasize strength. You have to have all three! There's a reason the offensive line of an NFL team is not made up of 145 pound players. They are giants because strength and power are important. Self defense is not different.

This simple exercise, when performed for the recommended number of reps, will give you not only size but dense muscle for blocking and even for injury prevention.

Check out some of our other videos to what classic Kung Fu really looks like.

20 Comments

@nadnavlis240 5 years ago

It's nice to hear a traditional martial arts instructor speaking so logically and practically. Every thing he says in this video is true and easily verifiable. I don't know why people still want to argue the points he makes.

@johnludwig3240 5 years ago

I learned this while a student at KSU under Mr. ALLEN. I can honestly say that I didn't keep up with all the forms but I did stone religiously, combined with push ups , sit ups, and snake turns I was in the best shape of my life. I was 185 lbs and 8 % body fat. I tacked all stances and extras on after awhile but considered stone as my basis. Now I can't do push ups because of shoulder injury but I just started up again with stone and still consider it the best work out I've ever had. In addition it actually help my shoulder. Whether your 20 or 50, it works on all levels.

@Tensys80 2 years ago

Please do a full stonewarrior full body training video session 💪❤️⭐️

@samyang4667 5 years ago

Sifu Allen has said he has seen the bronze body programs (I suppose he means goldenbell training, bodybuilding, iron shirt) and stone warrior is still the premier program. I have uped the program from 36 to 52, eventually 64 and into the 100's at least 200repetitions per exercise. I love stonewarrior, iron vest and give you tremendous credit Sifu Willis for keeping John Allens spirit alive thru training. He was a righteous man when he lived amongst us and i pray he has made it to heaven as a Seraphim. Sifu Willis keep a going, keep training and keep the videos coming your in tremendous shape and do GreenDragon credit, to the school and your sifu. Thanks for all these freebies online. :)

@zaragween7093 5 years ago

Thanks! I’ll add this to my snake turns over and palm exercises!

@saldomino1639 4 years ago

Great Video and Workout thank you !

@BelovedofJC2342 9 months ago

Ligament and tendon strength is crucial as well. You are NOT wrong sir.

@Spectre2434 2 years ago

❤❤❤

@yisraelaker6696 1 year ago

Im interested in warrior stone

@robertsmith6068 6 years ago (edited)

I've done the entire 21 move stone warrior set from Green Dragon to 36 reps. Didn't keep it up though. It took me longer than the program was supposed to take. The usual start again and this time get it right non linear training. But there is some experimentation as to exactly how hard to lay on the tension. For awhile after I would do 12, 18 or 24 reps per day for quite awhile. It is a worthwhile and interesting training modality. I still do it every so often, although I realize it is supposed to be done daily. I couldn't do it daily and still keep up with other training. I don't understand why it isn't done more. Or why it doesn't get more favorable attention. Maybe because it is too hard. Or maybe because lifting the big compound movements is better? for an aging individual? I don't know, haven't figured it out and it has only been fifty years. Except that my shoulders aren't too good from benching and overhead pressing. Who knows? everything is individual.

@igaluitchannel6644 5 years ago

I did that 30 years ago. I suddenly got grey hairs.

@Observer-kw7vu 5 years ago

Stone Warrior is a very challenging set, no doubt. I am concerned about time constraints in working the full set daily and having time to work any other kung-fu; however, like most things, perhaps a balance must be sought. I assume that folks often work the set hard for a period of time ... and then back off for a period of time???

@MartialGolf 1 year ago

I did Stone Warrior many years ago. My Sifu learned it from the Green Dragon Videos. It was extremely difficult, but I got to the full sets. I'm much older now and don't have the time to do the full program. Do you have a set with maybe 5 of the exercises that would be a full body workout and get be able to work up to a total time of 30mins for the exercise and health benefits?

@cautious1343 5 years ago

I'm sore just from watching. There is another exercise routine from china that uses tension. The spelling differs but it is Yi Jin Jing. The muscle tendon change classic. I mention it here because it was supposed to give you super human strength.

@SubaneAbdi-s1n 10 months ago

Hi sifu i want to contact please answer

@JosephEGlaser 1 year ago

Thanks I had the DVD years ago but never did much with it

I may want to add this to my strength training

Does the dynamic tension cause blood pressure problems?

@dragoninwinter 6 years ago

I have a question please. There are some opinions floating around online that the Stone Warrior program was Sifu Allen's creation and not of Chinese origin. What is the truth about this? Thank you.

@Mmhmmyeahok 1 year ago

You're absolutely right about the importance of strength but I'd say you could get way better results with barbell training than these kung fu type exercises. Why not use strength training for strength

@magus_mæstro216 11 months ago

Kumite?

@billslayer1175 6 years ago

The premise presented that if your fighting someone 100lbs. larger you better be strong....it's illogical! Yes you want to have a strong body, but you cannot rely of strength to defeat someone stronger!!! You need to pit your strength against the weakest areas of the body. OR you need some Gracie Jiu Jitsu!