1 hour training session sample 2
A 1-hour session (middle-high intensity)
This is an example of a novice daily session of 6 Dragons Kung Fu (1 hour, individual, without specific tools):
- 5 minutes of warm-up (free soft kicks and at the same time self-infliction of blows with closed fists, medium-low intensity, read Conditioning to pain: hitting our body and How to correctly perform warm-up)
- 5 minutes of poles training (soft, with arms and legs, eventually with protections, read Basic tools: the pole)
- 5 minutes of free long jumping in all directions (rapid change, read for example 5 jumping exercises ideal for beginners / warm-up)
- 5 minutes of fabric cloth training (arms only, read Basic tools: the cloth)
- 5 minutes of fabric cloth training (legs only)
- 5 minutes of fabric cloth training (legs and arms)
- 5 minutes of single long stick and fabric cloth
- 5 minutes of different running with the rope in our hand rotating freely (lateral, backward, etc., read Stance and basic rotations of the rope)
- 5 minutes of controlled fallings (fast breakfalls, in all directions, read What are breakfalls and how to learn them)
- 5 minutes of abs (sequences of 25, read, for example, Exercise 1 for the abs to develop the muscle chain and Exercise 2 for the abs to develop the muscle chain)
- 5 minutes of left arm against right arm (parries, deflections, locks, liberations, etc., read Chin Na)
- 5 minutes of fast punch sequences / combinations (25 for each one, read How to punch (simple explanation))
This is a good training for who is starting to know the 6DKF, it is not dangerous and it does require a medium effort.
This time we have voluntarily) not included too specific tools, only specific exercises (arm against arm, etc.). A similar type of session can be easily performed even during holidays or business trips (read for example Convert into training targets “each” kind of object).
Author: Master Kongling
Founder of 6 Dragons Kung Fu.
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February 1, 2019 @ 6:19 am
Cool
February 1, 2019 @ 6:30 pm
🙂
June 29, 2019 @ 3:30 pm
This was an excellent workout! I wasn’t able to locate basic long stick exercises, though. Are there any that you would suggest? Thank you for everything you’re doing here!
June 30, 2019 @ 3:45 pm
😉 The long stick basics will be published in the free area soon, for now, they are only planned in the Premium contents:
https://www.6dragonskungfu.com/the-basics-of-the-long-stick-safety-and-grip/
https://www.6dragonskungfu.com/the-basics-of-the-long-stick-base-strokes-and-stance/
I will write you an e-mail.
July 3, 2021 @ 4:35 am
Fantastic experience
July 17, 2021 @ 9:14 am
😉