3 hours individual training session sample 1

Master Kongling All, Training sessions 5

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A 3-hours session (high intensity)

An example of an advanced daily training session of 6 Dragons Kung Fu (3 hours, individual, including some special / specific tools and exercises):

10 minutes of sequences of basic blows with the stick (dynamic movement and stationary target, read The basics of short sticks: base strokes and stance)
10 minutes of sequences of basic blows with the rope (dynamic movement and stationary target, Loop rotations of the rope)
10 minutes of different types of rapid evasive jumps (towards and away from various mobile targets, read Basic tools: the Hanging Speedball)
10 minutes of push-ups (start reading 5 push-up exercises ideal for beginners / warm-up)
10 minutes of free kicking at full power against a soft target (eg. a boxing bag, randomly turning around it, start reading How to kick (simple explanation))
10 minutes of fabric cloth training (full body, read Basic tools: the cloth)
10 minutes of dynamic pick up and drop a heavy object (15-50 Kg, something flexible and unstable, to develop explosive force)
10 minutes of free and relaxed limbs throwing movement (maximum speed without interruption of the flow)
10 minutes of abs (lifting legs with a 5-30 Kg weight attached, read foe example Exercise 1 for the abs to develop the muscle chain)
10 minutes of combined sequences of fast punches against hard unmoveable targets (walls and door frames, read Basic tools: the pole)
10 minutes of free flying kicks against a periodically oscillating target (small size, elastic movement)
10 minutes of research and development of Qi (through breathing, tension / relaxing muscles and muscle chain, read A breathing exercise to develop the 6DKF’s muscle chain)
10 minutes of alternated parries against an oscillating target (small size, elastic movement)
10 minutes of pneumatic ball training (read The pneumatic ball training)
10 minutes of quick rolls on the ground with throw (roll, immediate throws of a ball toward a target, 4 legs run, recover the ball and repeat, read 5 running exercises ideal for beginners / warm-up)
10 minutes of dexterity training with the knife (against a training dummy)

Final notes

Tips:

This training involves extremely dangerous practices and should be performed by advanced-expert practitioners only (and only if we are in a good physical shape)
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, read for example A Wing Chun wooden dummy like in PVC)

Notes:

Stretching, warm-up and recovery exercises are not included but they are very important (read How to train without risks)
Remember this is not a training for a novice, 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 boxing bag, the poles, etc.) and some more particular exercises (knife dexterity, etc.), not worry, we will see everything with specific articles

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