5 hours individual training session sample 3

Master Kongling All, Training sessions advanced training 5

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A 5-hours session (high intensity)

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

10 minutes of vibrations exercise (advanced version, start reading Speed: the vibration’s exercise)
20 minutes of various kind of jumps (even with a 20-25Kg Kettlebell / weighted vest, start reading 5 jumping exercises ideal for beginners / warm-up)
20 minutes of various exercises for the abs with the 20-25Kg Kettlebell (or similar weight, read Exercise 1 for the abs to develop the muscle chain and Exercise 2 for the abs to develop the muscle chain)
10 minutes of conditioning with wooden / rock brick (hitting abdominals, etc.)
10 minutes of kicking high in all the directions (360°, starting slowly, start reading How to kick (simple explanation))
10 minutes of upper body free fighting combinations (punches, elbows, shoulders, head, etc.)
10 minutes of use of the 9 section whip chain with a precise target (both hands, read 9 section whip chain)
10 minutes of single hand rotations with the 5kg, long metal stick (tube)
10 minutes of spiral muscle chain (research of sync, read The Spiral Muscle Chain: twists and screws of the body)
10 minutes of fabric cloth training with a rope instead of the fabric cloth (read The elastic rope and the contact with the opponent)
10 minutes of wooden dummy training (high speed, high power, read, for example, 6DKF’s speed training with the wooden dummy)
30 minutes of high-speed fighting against a speedball hanging on an elastic rope on another elastic rope (small space, real obstacles, read Basic tools: the Hanging Speedball)
10 minutes of Dragon Motion exercise with weights in hands (read Dragon Motion: the swirling movements)
50 minutes of projections and ground fighting with a 30-60Kg bag or a 15-50Kg grappling dummy (start reading Ground fighting)
60 minutes of free high-speed fabric cloth training (read Basic tools: the cloth)
20 minutes of meditation on one leg (10 minutes for each, let’s adapt the Meditation method 4)

Remember this is not a training for a novice, it is dangerous and it requires a serious effort.

Even this time we’ve included some specific tools (the grappling dummy, the poles, etc.) and some more particular exercises (Dragon Motion, spiral muscle chain, etc.), do not worry, we will see everything with specific articles.

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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