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Wudang Exercises for health

Warm ups-
shaking body/arms- front, sides, up
clasped hands wrist circles
wrist circles with palm to inside/outside
elbow circles with palm, hand to inside/outside
shoulder rolls with thumbs at L1
rotate arm- both directions left arm then right arm with hip turn
Swinging arms- hitting body
hitting shoulder and under opposite arm/lat with turning head
back bend forward bend- slow rising up.
rotate waist-both directions
rotate hips- both directions

Phoenix nods head-
1. Head/eyes and body move in spinal wave
2. Reverse spinal wave
3. Head/eyes move clockwise while body sways side to side
4. Reverse direction
rotate knees- both directions
rotate ankles- both directions

Patting massage/Self hitting- detailed: clap hands
1. Shoulder- front, top, around joint (left and right)
2. Arm- top, bottom, outside, inside
3. Kidneys
4. Lower back and bottom
5. Legs- back, front, outside, inside
6. Stomach
7. Face, scalp
8. Sternum
9. End with forceful heng sound
Ending: rub hands- eye/face/scalp.

Samples
- Raising hands (beginning Taiji qigong form)
- Raise hands and open arms (Taiji qigong)
-repulse monkey (from Taiji qigong)
- rotate waist and turning left and right: hold ball at tan tien, middle tan tien, upper tan tien.
- Tiger- rise and sink into ma bu with roar sound.
- Crane arms- 1. arms out 2. add kick
-rhino view the moon- twisted bow stance- arms press up and down.
-knee to inside leg stance drill.
-washing qi- heaven (bai hui) down to body- earth. breathing
-flicking off bad qi
-End- self massage- rub hands sequence each time before- eyes, face, scalp, shoulder/arms, kidneys, legs, feet, throat, chest, tan tien.

Xingyi 5 elements qigong- Pi, beng heng, tsuan, pao.

Pakua qigong:
- Snake- snake hand in horizontal circle both directions
- Turning tea cups- single and double palm changes
-1. Bear: curling fingers into fists: hands up front body and push down front of body
-2. Dragon: curling fingers into fists: hands up side of body and push down front of body
- add Liver sound SHUUUU to #1.
-Falcon: Cross hands and expel toxins with forceful HAAA sound

Hard Qigong-
Bow stance breathing-
1. inhale, clasp hands and fist press down shifting left and right
2. horse stance- chop and hit L1 point left and right
3. repeat #1
4. horse stance-extend arms out and then hit dan tien.
5. Repeat #1

Post standing – Embrace posture for 7 minutes

30 min. Sitting Meditation-
1. tan tien: hands at tan tien, sitting upright (visualize light seeking tan tien area)
2. sun and moon: visualize absorbing sun and moon light into tan tien and mixing in circle.
3. Self healing: visualize whirlpool cleansing from head to toe.
4. Closing/self massage: eyes, face, scalp, arms, kidneys, legs, tan tien.
5. Taoist yoga: teeth clasping, tongue along gums- swallow pearl 3x.

Teaching a beginner chinese martial arts

Taught a total beginner on Sunday. My guest and I both train in boxing and Muay thai boxing, but he doesn’t feel he has enough stretching techniques and other fundamentals. We do almost no stretching in muay thai and boxing. I invited him to train with my friend Mark and I who get to together on Sunday for Chinese martial arts. He has no Chinese Martial arts experience, but he has been to China and lived in Korea and Japan, and his wife is Chinese. I focused his training on the following:

Workout summary-

Etiquette, philosophy, and motto: wisdom, benevolence, sincerity, bravery.
Warm ups 1-14,
1. Neck- up-down in half circles 2. bend forward and back arms crossed, 3. Fingers interlaced stretch to toes left and right 4. elbow to toe and twist 5. Hip and knee circles 6. fight stance front stretch kick, 7. outside stretch kick , 8. cross stretch kick 9. Front kick 10. Side kick 11. outside heel kick 12. back leg swing heel kick 13. drop stance elbow towards foot. 14. slap back.

Bar stretching- 1. front- elbow to toe (left and right) 2. Side bending hip open (left and right) 3. scale stretch 4. horse stance (feet out) stretch.

Supplemental stretching- 1. pushing wall heel stretch, 2. spine -stretch twist on floor 3. butterfly stretch 4. frog stretch
8 basic stances- 1. horse 2. mt. climber (bow stance) 3. Kneeling stance 4. empty stance 5. balance stance 6. drop stance 7. half sitting 8. Rhino view moon.

Moving kicks-
1. front stretch kick
2. inside stretch kick
3. Outside stretch kick
4. Toe kick
5. Heel kick
6. Side kick
7. Combined toe kick, side kick (left and right side)
8. Side stretch kick

Moving stances:
Ma bu (horse stance) gong bu (bow stance)

Mark and I demonstrated the following forms so he has a understanding of Chinese forms and some history. Our guest really liked the Hsingyi.

Forms and history:
Shaolin- style that came from Buddhist temple so monks could stay fit and defend themselves and the Buddhist temple.
Tai Chi Chuan- Taoist martial art based on tai chi “Grand ultimate” symbol (yin yang) combining hard and soft. Old style is Chen family style. Yang Family is most famous after fighter Yang Lu Chan taught the Emperor’s guards and grandson Yang Chen Fu taught publicly around China.
Hsingyi Chuan- another Taoist style meaning “mind and will boxing” consisting of more aggressive forward moving style, primarily used by bodyguards.
Pa Kua Chang- Taoist style based on 8 kua symbols that uses palm techniques. Known for its circle walking and spiraling movements.

Palm strike work:
1. Du chang- shaking palm (similar to a jab or cross but with open palm
2. Dragon back- spinal wave with striking with double palms
3. Throwing palm- like throwing a baseball or over hand right
4. Slapping palm- like hitting a flat table
5. nei wan kai he- two arms coil inward and outward to stretch body and shoulders
Palm work on focus mitts.

Hsingyi practice
Open into the San Ti (3 powers) stance.
Basic drill- rise, drill, overturn, fall.

Qigong practice (qi/chi cultivation)
Concentration drill- counting backward from 60 to 0
Lung exercises:
1. Cleansing breath- inhale through nose, exhale out mouth as long as possible. 3x
2. Filling breath- inhale and exhale evenly and deep from nose. 3x
3. Holding breath- inhale and hold relaxed as long as possible, exhale through nose. 3x
4. dan tien breathing- breathing long and deep from the lower diaphragm

Self massage-
Patting massage- Face, scalp, legs, arms, lower back and kidneys, swing arms hitting body, reverse breathing at dan tien.

Shuai Chiao sampler clip- Nick Masi www.nvscc.com

Clip of my last fight in 2007

Hong Kong San Da youtube notes

Hong Kong Sanda youtube has instructional videos, alot of stuff I learned back in the old days of training.

Warm up training:
Arm circles in bow stance
Whirling arm-drop stance slap
Standing heel stretch
Drop stance L+R
Stand toe touch bend
Partner or bar shoulder stretch
Back bending wind mill arms
Sit ups
Superman with partner holding heels
Walking hands
Lunge chair leaps
Fist push ups
Drilling jab cross for speed
Drill lift lead knee
High knees
Jab cross in-out
Thai pad- basic kick and punch combos

Shadow box and equipment practice:
-Shadow Boxing: punches and kicks
- 5 attack shadow box
-shadow box with sweeps
-Jab-cross parry
-With partner- shadow box from a distance attacking and defending
-Heavy Bag: jab, cross, hook, push kick, round kicks, side kicks
-Thai pads- lead side kick, rear round kick
- tree hitting for conditioning

Basics:
Fight stance and footwork (light and bouncing)
Fall practice: front fall, front dive roll, drunken style break fall, back roll to feet
Jin Bu: step forward, step back, full step back, back cross
Side lunge step, lateral step, front cross step, switching stance (180 jump)
Moving forwards knee up stance, rear foot stepping forward.
Basic punches
1. Jab- add step
2. Cross- add step
3. Lead Hook – add step
4. Rear hook- add step
5. Lead uppercut
6. Rear uppercut
Jab
1. Jab into a open guard
2. Angling the opponent
3. Use a low jab vs a high jab
4. Jab the opponent trying to use up-knee
5. Jab vs a round hook
6. Low jab vs high hook
7. Jab an incoming takedown
Cross
1. Cross an open guard
2. Low cross vs high punch
3. Inside cover opponent cross and return cross
4. Hit opponent cross down and return cross
5. 3 point cover cross- return cross
6. Cover low kick and cross
7. Cover high kick and cross
Hook
1. Jab and hook to body
2. Cover kick and hook to body
3. Jab to body, hook to head
4. Cover hook return hook
5. Block a front kick with hook, counter with cross
6. Cover low kick and hook
7. Cover body shot and hook and jab
Uppercut
1. Use against double leg take down
2. Cover body shot an uppercut
Basic attacks:
1. Jab and rt. Spin backfist
2. Double hook punches
3. Lead uppercut, rear Hook
4. Lead hook, rear uppercut
5. Jab cross combo
6. 2 upper cuts
7. Jab rear uppercut
8. Jab, rear hook
9. Overhand right, left uppercut
Foot jab/push kick
10. Lead foot jab
11. Evade jab with left side lunge, cross to body, rear foot jab
12. Cover hook, rear foot jab
13. Two handed round kick block, counter with foot jab
14. Foot jab vs round kick (foot jab to chest)
15. Foot jab vs side kick (foot jab to hip)
16. Foot jab vs spinning hook kick (foot jab to hip)
17. Spin kick vs foot jab
Side kick
18. Spinning backfist, side kick combo
19. Low sweep kick, high side kick
20. High side to chest/head
21. Side kick to thigh
22. Slip cross, rear side kick
23. Side kick vs spin round kick
24. Cover hook and side kick
25. Lead side then rear side kick
26. Low lead side kick, lead high side kick
27. Jab, lead side kick
28. Step back evade side kick- counter with side kick
Round kick
29. Jab cross rt. Round kick
30. Parry cross, rt. Round kick
31. Lead leg round kick
32. Retreat back- jab cross round kick
33. Evade cross- counter with cross-jab rear round kick
34. Jab, high rear round kick
Leg sweeps
35. Parry jab, sweep lead leg
36. Cover opponent lead side kick, sweep standing leg
other
37. Lead push kick, rear side kick
38. Lead push kick- rear round kick
39. lead push kick- spin heel kick (rt)
40. lead leg shin kick, lead side kick
41. rear leg side kick 2X
42. jab, rear push kick
43. jab cross lead round kick
44. jab cross rear side kick
45. lead round kick, jab, rear hook
46. jab cross, rear low sweep kick
47. spin rt. Backfist, lead round kick
48. jab, spin rt. Heel kick
Throws
1. cover hook, neck lock-hip throw
2. cover hook, sweep lead leg throw
3. duck incoming strike, double leg takedown
4. catch round kick, step sweep to sweep standing leg
5. duck incoming strike, single leg, grab behind second leg and toss
6. duck incoming strike, singe leg lift, sweep standing leg
7. catch push kick, turn and sink to bring on shoulder and throw
8. catch push kick-lift up push forward
9. catch round kick, grap opponent shoulder, lift leg up and throw
10. cover hook, sweep kick opponent lead leg
11. counter to single leg takedown-control the head, grab waist and throw
12. jab cross- double leg
13. jab cross- major hip throw

Sparring drills
1. stopping round kicks with two hands
2. catching jab cross
3. cover hooks and high kicks with 3 point coverage
4. leap frog parry jab cross
5. shadow box kick catches
6. forearm block outside for kicks
7. forearm block inside for kicks (low wing block)

NovaMMA Boxing class notes for 11-5-09

Warm-up

1 and 1

1. Slip to rt- slip to left drill

2. Add duck (slip slip duck)

3. Jab cross hook

4. Jab cross hook uppercut

Freestyle mitt training- (jab, double jab, cross, upper cut, body shot, ect, combos and defense moves)

Round 1

-slip rt- return 3 (cross hook cross)

-slip left- return 3 (hook cross hook)

- slip right and left- return 3 (hook cross hook)

- slip left and right- return 3 (cross hook cross)

End with drilling jab cross 100

Round 2

Freestyle mitt work add previous drill.

Add- duck (bob and weave) rt hook and return with hook -cross –hook

Add- duck (bob and weave) left hook and return with cross-hook-cross

End drilling 100 jab cross

Round 3

Freestyle mitt work add previous.

Add- counter punching system

1. Body shot rt – return with uppercut-hook-cross-hook

2. Body shot left- return with uppercut-cross-hook-cross

3. Head cover rt- return with cross-hook-cross-hook

4. Head cover left- return with hook-cross-hook-cross

End drilling 100 jab cross

Power training system

20 hard jab-cross on the numbers

20 hard cross

20 jab cross hook cross hook

100 jab cross

Abs-

20 V-up crunches

20 side planks left and right

50 situps