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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).

Note – This article has been asked by one of our Core Course practitioners on Patreon (see how to attend our home study classes here Learn Kung Fu online: a beginner-to-expert course).

The exercises:

10 minute of warm-up, free running with various cyclical punches and dodges (read for example How to punch (simple explanation), 5 running exercises ideal for beginners / warm-up and Preparing body to dodge punches (“U” motion))
1 hour of free and fast fighting with 5 moving targets hanging on elastic ropes (kicks, punches, elbows, knees, etc., read Basic tools: the Hanging Speedball)
30 minutes of free and fast fighting with 5 moving targets hanging on elastic ropes and rigid training weapons at choice (sword, stick, knife, etc., read The basics of short sticks: safety and grip)
30 minutes of free and fast fighting with 5 moving targets hanging on elastic ropes and flexible training weapons at choice (whip, nunchaku, 3 sections stick, etc., read Start moving with the rope)
1 hour of dynamic throwing of wooden darts / tennis balls (run, recovery of the dart from the floor, stop, immediate throw to one of the various targets, without taking aim, fast-moving, no pauses)
50 minutes of execution of fighting techniques (with or without partners, read for example A FREE Home Study CHIN NA COURSE for BEGINNERS)

Execution tips:

The 5 moving targets can be configured in terms of size, type various ways (eg. small punching bags, speedballs or tennis balls)
The moving targets should not be forcibly hung in 5 different elastic ropes (eg. from 1 to 3 attached to the same rope, see )
Obviously, all the weapons involved must not be sharp (or must be securely covered)
If we are not more than skilled practitioners (minimum 2 years of daily training) we cannot use heavy / real / unprotected weapons (especially if flexibles)
…

A note by Master Kongling – Remember this is not a training for a novice, it is dangerous and it requires a very high effort. Even this time we’ve included some specific tools (the speedballs, etc.) and some more particular exercises (fighting techniques, etc.), do not worry, we will see everything with specific articles.

In-depth video courses

Basic 6 Dragons Kung Fu Exercises – If you have difficulties with the understanding of the core exercises, this video course is for you
Basic 6 Dragons Kung Fu’s WEAPONS – The development path of the 6 Dragons Kung Fu’s martial weapons

In-depth articles

Intensity of training: depends on what? – The key factors that change the level of effort of a workout session
How to train with perseverance – Tips about how to maintain our training regularity

Questions

Reply in the comments and share your experience:

What exercises are more fatiguing?

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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