5 hours individual training session sample 3

An example of an advanced daily training session of 6DKF (5 hours, individual, including some special / specific tools and exercises):

  • 10 minutes of vibrations exercise (advanced version)
  • 20 minutes of various kind of jumps (even with the 20-25Kg Kettelbell / jilet)
  • 20 minutes of various exercises for the abs with the 20-25Kg Kettelbell (or a similar weight)
  • 10 minutes of conditioning with wooden / rock brick (hitting abdominals, etc.)
  • 10 minutes of kicking high in all the directions (360 , starting slowly)
  • 10 minutes of upper body free fighting combinations (punches, elbows, etc.)
  • 10 minutes of use of the whip with precise target (both hands)
  • 10 minutes of one hand rotations with the 5kg long metal stick (tube)
  • 10 minutes of spiral muscle chain (research of sync)
  • 10 minutes of fabric training with a rope instead of the fabric cloth
  • 10 minutes of wooden dummy (high speed, high power)
  • 30 minutes of high speed fighting against a speedaball hanging on an elastic rope on another (small space, real obstacles)
  • 10 minutes of Dragon Motion exercise with weights in hands
  • 50 minutes of projections and ground fighting with a 40-60Kg bag / grappling dummy
  • 60 minutes of free high speed fabric cloth training
  • 20 minutes of meditation on one leg (10 minutes for each)

Remember this is not a training for a novice, it is dangerous and it requires a certain effort. Even this time we’ve included some specific tools (the grappling dummy, the poles, etc.) and some more Particular exercises (Dragon motion, muscle chain spiral, etc.), not worry, we will see everything with specific articles.

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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