Zhou’s class 5-28-1997

Today we went through standard warms ups:
1. neck loosening
2. arm/shoulder arm circles
3. waist and spine twists
4. bow stance- ballistic stretching
5. horse stance with punching
6. drop stance/pu bu- ‘ou long pan dao’ (black dragon down.)
7. circle knees
8. circle ankles and wrist
9. wall stretches

Wushu lines- today we started with xinyi basics then Wushu long fist.
Xinyi-
warm ups- hopping across line, fast stepping,
1. beng punches moving forward
2. beng punches moving at angle
3. beng and hook punch
4. cross step three elbow attach
5. elephant palm
6. fast grab/yank left side
7. fast grab/yank right side
8. fast grab/yank left and right side (double)
9. pao in low front stance (knee almost touch ground)

Wushu lines-
1. straight leg stretch kick
2. outside stretch kick
3. inside stretch kick
4. slap kick
5. circle arms/cross step side kick
6. front kick punch left and right
7. jump slap kick
8. outside jump kick
9. inside jump kick
10. cartwheel
11. butterfly kick

Form- section training basic long fist form

Close out- 24 Yang short form.

10 rules-

1. arrive for class on time and begin stretching

2. maintain personal cleanliness

3. always wear uniform

4. pay fees on time

5. keep training areas clean

6. do not kick walls

7. be cautious during practice and dont exert yourself

8. do not experiment with techniques not taught

9. do not teach others what is learned in class

10. always observe the proper respect for teachers

pre-test:

1 MINUTE MA BU

FLEXABILITY

SITUPS

LEGUPS

PUSHUPS

warm ups

1. circle waist

2. elbow to toe

3. drop stance

4. lunge

5. wide stance stretching lft and rt

6. Knee circles, wrist and ankle circles

7. bow stance arm circles and forward and back bend

8. waist circles into push

9. neck bending, sacrum bending

10. head turning and twisting

kicks

front snap

round house

side kick

back kick

hook kick

form 1

-hammer fists, punch, toe kick- punch, block -spear- hook hand- palm strike, punch, toe kick- punch, repeat spear/hook sequence, block punch- heel kick- punch, repeat behind, block punch, two fists ,finish

form II

nearly same as form 1 but with slap kick and block punch twice.

Form III

start- horse punch upper block, horse punch upper block,palm strike,drop stance , sweep punch, kick, salute form bowstance, lady kick up block, lt palm bowstance, cross arms for sweep kick, chi na grab balance stance, horse punch , horse punch, step back horse punch step forward bow palm, step back block an spear hand, block again hand chop, step back block kick, guard teples, step back palm, step back palm, forearm block in empty stance, bow stance block down and up, sweep block empty stance, step back, finish.

Form IV-

chop, sky palm, punch, kick punch, punch, smash fist, horse punch, palm bow, stomp palm, drop chop, slap, kick, bow palm, turn balance elbow, slip punch bow, balance palm, diving jump, drop punch punch, slap kick, look back and elbow, circle arms and groin strike, yank to hip for upper block bow punch, high empty stance, jump kick, block chop drop stance , two blocks , inside kick, push palm hook, circle arms slap kick, jump kick, block punch ,sit stance punch, circle arms slap ground, bow sky punch, smash fist, spear hands , finish.

hand set 1-fists

1. ram

2. chinese

3. backfist

4. temple

5. hammer

6. leopard

hand set II- palms

1. lotus hand

2. chop

3. slap

4. push

5. sword fingers

6. spear

7. knife

8. ridge hand

Hand set III- animal hand shapes

1. eagle and down- throat

2. tiger and claw- face

3. parry and crane wrist

4. parry and crane beak

5. parry and pheonix eye

6. snake ridge

8 stance drill

punch, kick horse, turn block, punch, balance stance, drop stance, empty stance

Plum Flower Blocking

1 up 2. Down 3 . inside 4 across 5 outside

a. both hands,

b. single hands

c. combinations

Hand techniques

punching

double punching

triple punching-up middle down

double punch slipblock

block block chop

punch cover backfist

punch, upper block , bow stance punch

punch backfist down drill punch

whole body drills

Punch stepping

kick punch stepping

kick punch ,horse punch and block punch combination

straight kick

inside kick

outside kick

side stretch kick

multiple kick drill- 5 kicks

multiple sweep drill

-two chi-na techniques

Tan Tuei

1. Start, punch, elbow horse, spinning hammer, block kick, punch repeat

2. Start, circle arms horse punch, bow punch, kick punch, horse punch, bow punch, kick, repeat

3. Start, punch, circle back upper punch, spinning hammer, block kick, punch repeat

4. Start, hammer palms step behind, hook palm bowstance, block spear, drop stance, palm hook, kick, repeat

5. Start, bow pao, fist block down, heel kick, repeat

6. Start, punch, dropstance/elbow, spinning hammer and upblock , kick, repeat

7. Start, horse punch left, circle arm yank to left bow, punch rt., kick punch left, punch rt repeat from grab

8. Start, left rushing, hammers, block/kick, beat tiger right, let rush, punch/kick, beat tiger left repeat.

9. Start, left rush, yank to left, part palm strike, block/kick, rush rt. ,yank right repeating

10. Start, rush left, horse/elbow, scooping hammers, block kick, horse punch rt block up, rt. bow palm left, punch rt kick left, jump kick into rushing rt side repeat

11. Start, left rushing, turn 180 bow palm to chest, hook hand left sweep left foot, jump 180 horse stance elft out, rt hand at waist, rt bow punch left, punch rt in rt. Bow, step back repeat other side

12. Start, rush left, punch kick, drop stance, rt rush, punch kick repeat

Taijiquan stance form

1. Horse

2. Slant fly

3. Strum lute

4. Dragon sit stance

5. Shoulder

6. Strike tiger

7. Snake drops

8. Rooster balance

9. Fist under elbow in goose stance

10. Horse Iron shirt training

12 Taiji Qigong

raise hands

hold ball

cloud hands

push away monkey

brush knee

slant fly

rooster perched

grasp bird tail

kick and punch ears

yi quan standing

Two person fighting set-1 punches 2 on guard 1 on guard 2 sweep move, 1 grab 2 shoulder ,2 chi na and step behind 1, 1 step into 2 horse and anti chi na to 2 left, 2 escape and escorts lock to behind, 1 turns left and palm to 2 chin, 2 grabs 1 hand and use lock, 1 escape and grab 2 from behind, 2 use elbows then grab 1 foot, 1 falls and kick 2, 2 falls and circles to get up, each 3 times hitting, 2 locks 1 arm, 1 twists 2 arms, 2 twists 1 arm, 1 palm to 2 chin, 2 grab hand and bend, 1 grab 2 ear, 2 armbar 1, 1 grab 2 head and knee, 2 block knee, 1 twist 2 head, 2 grab and control 1 arm, 1 big yank back, 2 grab 1 leg so he fall, 1 leg sweep, 2 roll back ready, 1 attack, 2 catch 1 and throw, 1 falls but grab 2 head so he rolls.

Two person fighting set

Double broadsword vs spear

Spear vs broadswod

Three staff set

Chen style traditional form

Pakuapushing

Compulsory broadsword

5 Wushu lines

1. slap kick, circle smash, sky punch in bow stance

2. slap kick run jump, two punch, turn 180 punch , block, toe kick ,circle smash, balance stance push palms

3. slap kick , bowstance push, back sweep, circle arm smash fist, bowstance punch

4. smash fist, pull press up in high empty stance, inside kick, hook/palm empty stance, turn 180two punch,circle into smash ground, toe kick/punch, , elbow

5. smash fist, balance stance palms, jump kick, lotus kick, circle arms, balance stance sky punch

Shaolin form 1

1. ready

2. block punch in bowstance

3. toe kick and punch

4. punch rt in rt. Bowstance

5. circle arms for smash fist

6. jump into horse stance punch left, block up rt

7. step forward and palm strike with rt

8. hammer palms to opponent behind in bow stance

9. drop stance/ chop

10. bowstance , slap with left, hook hand with rt.

11. Slap foot, bowstance, block up with rt, palm with left

12. Jump 180 into horse stance, punch rt, block up with left

13. Circle arm, jump into palm strike

14. Slap kick elbow

15. Turn 180 groin strike

16. Empty stance punch left block up with rt

Finish

Shaolin form 2

1. ready,

2. block punch,

3. grab pull in and kick

4. circle arms squat and bow stance slant fly

5. hand to shoulder and arm sweps to prees up and down

6. two punches

7. balance stance block down

8. spear through bow stance

9. block chop down in cross step

10. circle body and punch

11. hook hands kick

12. jump slap kick bow stance back fist

13. empty stance palms

14. finish

Shaolin form 3

1. ready

2. circle arms punch (like tan tuei)

3. block punch

4. balance stance hook hand

5. jump into punch bowstance block up

6. slap kick

7. jump kick

8. chopping into drop stance

9. smashing forearm in bowstance

10. circle arms two punch

11. step across hammer palms

12. circle arms push back, hook hand

13. circle arms forward and slap kick

14. hosre stance punch

15. step back block and punch twice

16. outside kick

17. spear hand cirle arms empty stance

18. finish

Testing:
Taijiquan- perform 24 taiji, 32 sword, 48 form taiji, 42 taiji, 40 yang form, 42 sword, 36 Chen routine, 56 Chen competition routine, 16 Taiji spear, Taiji 13 dao, push hands compete.

Kung fu/wushu- basic kick lines, shaolin Form 1, shaolin form 2, shaolin form 3, Old compulsory Long fist, Old compulsory sword, new compulsory long fist, new compulosry sword, new compulsory spear, qi-na applications, two person fight set, free sparring.

running type of warm-up:

1. jogging lightly

2. jogging on ball of feet

3. normal jogging heel-to-toe

4. side ways skipping

5. running backward

6. Karoke running- side running twisting feet backward and forward

7. running and flying knee jump

8. running – ‘butt kicks” that is heel trying to touch the butt.

9. high knee running

10. sprinting 50 yards/walk/sprint 50 yards

other Warm-up’s:

-Neck-wrist-ankle rotations

-Shoulder stretches-4

-Waist rotations- alternate toe touches in wide stance

-Drop stance

-Whirling arms to slap ground in drop stance

-Buddha breathing- horse stance

-Horse stance punching

-Gong bu punching

-Body windmill

-knee circles

- one leg standing ‘down and ups’

- empty stance holding

-balance stance holding

-half sitting stance holding

- full sitting stance- stand, twist-drop-down drill

-slap kick, outside kick, inside kick, bow stance press palm drill

-smash fist

Partner Stretching-
Wall stretch- back to wall
1. front stretch- leg on partner shoulder
2. side kick stretch- leg on partner shoulder (side of body to wall)
3. press knee into check- like a balance stance
4. leg pulling (massage techniques)
5. hip circles both directions- knee to wall

floor stretching- partner pushing

split training: legs out go in v shape bend forward, bend in-line with left and right leg, side stretch rt. n left, front split, front split and back bend.

bend forward stretch, hurdler stretch left and right, double leg hurdler back bend.

Line drills- (most start with smash fist)
warm up with relaxed kick variations

1. Horse stance-Bow stance punching across gym

2. Bow stance punching with 3 punches

3. 8 stance drill- wu bu quan

4. Front stretch kick

5. Inside stretch kick

6. Outside stretch kick

7. Tan Tuei #1

8. Tan Tuei #2

9. Snap kick punch

10. Heel kick palm strike

11. Circle arm slap kick

12. Double slap kick

13. Circle/cross arms side kick

14. Body turn

15. Side stretch kick

16. Front sweep

17. Back sweep

18. Warm up for jump kicks- front, lotus and tornado

19. Front jump kick

20. Tornado kick

21. Jump outside kick (lotus)

22. Cartwheel

23. Aerial

24. Butterfly

25. Butterfly twist

5 Wushu lines
1. slap kick, circle smash, sky punch in bow stance
2. slap kick run jump, two punch, turn 180 punch , block, toe kick ,circle smash, balance stance push palms
3. slap kick , bow stance push, back sweep, circle arm smash fist, bow stance punch
4. smash fist, pull press up in high empty stance, inside kick, hook/palm empty stance, turn 180two punch,circle into smash ground, toe kick/punch, , elbow
5. smash fist, balance stance palms, jump kick, lotus kick, circle arms, balance stance sky punch

Basics for demo-
Front stretch kick
2 slap kick
outside kick
side kick-circle slap kick- wrist grab side kick with left
sky punch / empty stance drill
spear empty-sweep- push- sweep-fist palm
2 jump kicks

Other-

-Spear hand and drop stance across floor left and right
-Chop hand into half sitting: rt. hand press up high and hook hand low with left hand
-Stop and double push in gong bu, back sweep, spear hand and front sweep
-Inside kick, outside kick, circle arm slap kick, hammer fist
-Circle arm slap kick- bow stance elbow
- sky punch high empty stance/low empty stance drill: sky punch-smash fist, side kick, toe kick/palm strike, run and jump, smash ground in drop stance, cat stance- (push rt. palm forward and left hook hand n back)
- two spear hands step behind, whirl arms body turn into single arm smash ground.

Chanquan Long Fist Forms

-San Duan- http://www.youtube.com/watch?v=zEllGdmG7K8&feature=related

-Wu duan- http://www.youtube.com/watch?v=vGa9m_e4ZOw&feature=related

-Old Compulsory- http://www.youtube.com/watch?v=s1_nwlocITA&feature=related

-New compulsory- http://www.youtube.com/watch?v=GggclLCmoZo

Straight Sword-

Basics: figure eight (flower), over head cloud sword, thrust in bow stance, diving sword, slice, ect.

Basic sword form- http://www.youtube.com/watch?v=NiB2bZc–Ig&feature=related

Old compulsory- http://www.youtube.com/watch?v=5dhHRjODJ1w&feature=related

New compulsory- http://www.youtube.com/watch?v=JVWsP3Jh3Hw

Cudgel-

Basics: Figure eights, jump smash cudgel, swing, uppercut (reverse flower), tilting.

Old compulsory- http://www.youtube.com/watch?v=pzxBh7MsP4c&feature=related

New compulsory- http://www.youtube.com/watch?v=ovAA_g6rvmg&feature=related

Spear-

Basics- lan na zha, tossing spear, sliding spear, smash spear, ect.

Basic- http://www.youtube.com/watch?v=5rHy9iRkT2w&feature=related

Old compulsory- http://www.youtube.com/watch?v=bhmDJTuX3Hw&feature=related

New compulsory- http://www.youtube.com/watch?v=exxgXqKPDto

Taijjiquan and Weapons-

36 Liang Gong Shir Ba Fa

18 Taiji Qigong

Basics- walking forward, back, sideways ect. brush knee, wave hands, repulse monkey, ect.

24 form- http://www.youtube.com/watch?v=TBvF6r6DOvc

48 form- http://www.youtube.com/watch?v=ym-TvU6K86s

42 compulsory form- http://www.youtube.com/watch?v=VbabFnJGuaw

32 taiji sword- http://www.youtube.com/watch?v=WCppcmr8U7E

42 compulsory sword- http://www.youtube.com/watch?v=RieS1GvnKJo

16 spear form- http://www.youtube.com/watch?v=-z5fLXN-llA

40 Yang competition routine- http://www.youtube.com/watch?v=YDx-klM5CXo

36 Chen competition routine- http://www.youtube.com/watch?v=H5iT-jDFEPk&feature=fvw

56 Chen competition routine- http://www.youtube.com/watch?v=4s013mVZIz0&feature=related

Body conditioning:

-push ups

-sit ups

-wide push ups

-v-ups

-close hand push ups

-horse stance jumping

-burpies

-back bridge

-partner leg lifts

Here is a sample of yesterday’s workout: (indoor small gym space since it was -1 degrees outside) easily 2 hour.

Strength training:
- 10 burpies
-10 push ups
-10 V-ups
-10 horse stance squats
-10 close hand push ups
-10 V-ups
-10 horse stance jumps
-10 wide push ups
-10 V-ups
-10 bouncing wide lunge/Sampson stretch each leg
-back bridge 30 sec.

-Running in place
-high knees
-butt kicks
-twist waist
-shuffle
-hopping left and right (feet together)
-hopping back and forth (feet together)
-lying tiger stretch (up dog in yoga)

Pakua Body Work:
Straight Fan chang
Circle fan chang
Tien fan chang
Flower under leaf
Scoop the moon (high and low)
Pick up and embrace moon
8 animal qigong– Lion, Unicorn, snake, swallow, dragon, bear, falcon, monkey.
Add #2 variations for Dragon, bear, and monkey.

Stance work
-Taiji walking forward- part horse Mane and Brush knee
-taiji walking side way- wave hands like clouds
-taiji walking backward- repulse monkey

Partner Stretching-
Wall stretch- back to wall
1. front stretch- leg on partner shoulder
2. side kick stretch- leg on partner shoulder (side of body to wall)
3. press knee into check- like a balance stance
4. leg pulling (massage techniques)
5. hip circles both directions- knee to wall
floor stretching- partner pushing
split training: legs out go forward, in-line with left and right leg, side stretch, front split, front split and back bend
bend forward stretch, hurdler stretch left and right, double leg hurdler stretch back bend.

Wushu basics
1. front kick
2. outside kick
3. inside kick
4. slap kick
5. side kick
6. front sweep
7. back sweep
8. jump for front kick
9. jump front kick
10. jump for tornado kick
11. tornado kick
12. jump for outside kick
13. jump outside lotus kick
14. butterfly
15. cartwheel

Pakua palm strike drills on focus mitt-
Warm up- fight stance basic
10 ‘jab’ style palm strike
10 ‘cross’ style palm strike
10 ‘jab-cross’ to focus mitt
10 ‘cross-jab’ to focus mitt
Round 1- circling and moving around- feed striker jab, cross or jab-cross to focus mitt
Round 2- same as round 1 “move and circle” but start adding hitting them to defend from strikes and return strikes – jab, cross, jab-cross
Round 3- counter strike system- reacting to getting hit: cover and return 4 strikes, feed jab, cross, jab-cross combos.

Closing:
6 healing sounds qigong