4 hours individual training session sample
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 internal power developing (Qi Gong, read The use of Qi in the 6DKF’s meaning)
- 10 minute of fast running in a small area (continuously changing direction, backward, etc., read 5 running exercises ideal for beginners / warm-up)
- 10 minutes of stretching (read Basic soft stretching)
- 10 minutes of multiple moving targets hanging from an elastic rope (only upper limbs, read Basic tools: the Hanging Speedball)
- 10 minutes of multiple moving targets hanging from an elastic rope (only lower limbs)
- 10 minutes of multiple moving targets hanging from an elastic rope (upper and lower limbs)
- 10 minutes of wooden dummy (positions revision and speed training, read 6DKF’s speed training with the wooden dummy)
- 10 minutes of moving targets hanging from elastic ropes with kali sticks (read The basics of short sticks: base strokes and stance)
- 10 minutes of moving targets hanging from elastic ropes with 9 sections whip chain (read 9 section whip chain)
- 10 minutes of silent stealth walking and creeping (read Stealth walking: an introductory exercise)
- 10 minutes of abdominal (with muscle chain, read Exercise 1 for the abs to develop the muscle chain and Exercise 2 for the abs to develop the muscle chain)
- 10 minutes of general conditioning against a wooden surface (hands, knees, feet, etc., read Basic tools: the pole)
- 10 minutes of free rotating flying kicks
- 10 minutes of lifting and quick throwing of a 15-25kg rock / kettlebell
- 10 minutes of walking on the arms with our feet leaning on the wall
- 10 minutes of sequences of fast punches (25 per sequence, read How to punch (simple explanation))
- 10 minute of running in narrow spaces and with obstacles (with stop and fight sequences against a punching bag)
- 1 hour of 6 Dragons Kung Fu’s fighting techniques at high rhythm (forms, Dragon Motion, etc., read Dragon Motion: the swirling movements)
- 10 minutes of tendons transformation (split, etc., read for example The easiest method to do the side split)
Remember this is absolutely not a training for a novice, it is extremely dangerous and it requires a very high effort.
Even this time we’ve included some specific tools (the wooden dummy, the poles, etc.) and some more particular exercises (silent stealth walking, etc.), do not worry, we will see everything with specific articles.
Author: Master Kongling
Founder of 6 Dragons Kung Fu.
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February 5, 2019 @ 5:22 pm
What is tendons transformation?