What is trained? (modern approach)
From a modern, sports science point of view, the 30 Exercises can be described as cardiovascular training based on body weight exercises. However, it does much more than that.
With the 30 Exercises the aerobic fitness can be improved in general. In addition, the endurance of the muscles is increased by optimizing the blood circulation. This can be a first step to promote anaerobic tolerance and increase speed without over-acidification (see lactate steady state). Carbohydrates are the main energy source that is converted during this training. Since neither equipment nor a lot of space is required, the 30 Exercises are ideal as cardio training for home use.
The 30 Exercises are also about the development of coordinative abilities, such as differentiation ability (feeling of muscle tension), orientation ability, reaction ability (reacting to impulses), coupling ability (movements in a row), rhythmization ability (each movement has its own rhythm), conversion ability (e.g. from defensive to offensive, also called adaptability). Balance ability and movement skills are also trained.
The fitness, i.e. strength, speed, endurance as well as flexibility (agility) can be fundamentally improved through the 30 Exercises. The performance of the body is generally positively influenced. The adaptation phenomena (speed) of the organism can, with continuous exercise, include improvements in anticipation, inter-muscular coordination, optimal acceleration and neuromuscular coordination. In addition an increase in energy storage, an increase in enzyme activity and increases in muscular contraction speeds can be achieved with with the 30 exercises.
Every sporting activity leads to programming in the motor memory. The control of movement is generated by commands from the nervous system to the active movement apparatus involved (to the muscles). The sequence pattern remains constant, even if the technique program was executed faster or slower, more intensively or less intensively. The 30 Exercises were developed from traditional fighting and massage techniques. The repeated execution of the motor movements promotes the memorization of fighting-relevant movement patterns through indirectly achieved muscle memory effects.