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