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Sunday Workout- Wushu, Pakua Kung fu, stretching

January 4, 2010 on 4:56 pm | In Wushu/Kung Fu | No Comments

I have been able to come up with a complete experimental wushu workout to create strength and martial attributes using skills from Traditional and modern Eastern and Western training. Each workout is never the same and really starts freestyle and depends on who shows up.

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