4 hours individual training session sample 4

A 4-hours session (high intensity)

An example of an advanced daily training session of 6 Dragons Kung Fu (4 hours, individual, including some special / specific tools and exercises):

  • 10 minutes of rhythmic blows on the abdomen muscles (with the fingers at medium intensity / power)
  • 10 minutes of running and jumps against the wall and rebound (alternating arms and legs)
  • 10 minutes of breakfalls, fast standing up, guard and attack (kicks or punches depending on the position, read /// Subscribe (it's free!) or Login to see this content ///)
  • 10 minutes of fighting against a moving target hanging from an elastic rope (upper limbs only, read Basic tools: the Hanging Speedball)
  • 10 minutes of fighting against a moving target hanging from an elastic rope (lower limbs only)
  • 10 minutes of fighting against a moving target hanging from an elastic rope (upper and lower limbs)
  • 10 minutes with the punching bag (only upper limbs)
  • 10 minutes with the punching bag (only lower limbs)
  • 10 minutes with the punching bag (upper and lower limbs)
  • 50 minutes of weightlifting, explosive strength (to be organized according to our level, alternating legs exercises and arms)
  • 10 minutes of fighting against a moving target hanging from an elastic rope (using the medium length stick, read The basic equipment for training in 6DKF)
  • 10 minutes of fighting against a moving target hanging from an elastic rope (using the 3 sections stick)
  • 10 minutes of fighting against a moving stick hanging from an elastic rope (freehand combat, read Advanced exercises: the swivel hanging stick)
  • 10 minutes of fighting against a moving target hanging from an elastic rope (punching with heavy bricks in our hands, 1-7 Kg for each)
  • 10 minutes of kicks with full body revolutions (flying kicks, high, medium, low and to the ground, start reading How to kick (simple explanation))
  • 50 minutes of training with the Wing Chun’s wooden dummy (upper and lower limbs, less speed more coordination, precision and technique)

Tips:

  • The moving targets should not be forcibly hung in 5 different elastic cords (eg. from 1 to 3 attached to the same rope)
  • If we are not more than skilled practitioners (minimum 2 years of daily training) we cannot use the 3 sections stick and especially the hanging stick (it is extremely dangerous)
  • Let’s do not forget that we can replace some of the involved training tools with hand made or low-cost versions (let’s use creativity and inventiveness)

Remember this is not a training for a novice, nor an intermediate it is dangerous and it requires an extremely high effort (read also Intensity of training: depends on what?).

Even this time we’ve included some specific tools (the wooden dummy, the punching bag, the hanging stick, etc.) and some more particular exercises (weightlifting, etc.), do not worry, we will see everything with specific articles.

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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