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How a 6 Dragons Kung Fu training session is structured

The subdivision of the time

Generally, a basic 6 Dragons Kung Fu training session is divided into 5 parts:

Warm-up / stretching (effort preparation for muscles, tendons, etc.)
Basic training (middle-level intensity)
Explosive training (high-level intensity)
Endurance training (middle-level intensity)
Cooldown (low-level intensity)

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).

Naturally, this is not a fixed rule, depending on goals and context, this sequence may change.

The duration of the exercises

Each of the compositive parts is divided into exercises and their duration is (on average):

1-5 minutes (for the novices)
10-30 minutes (for the normal practitioners)
10-360 minutes (for the advanced practitioners)

Even here, this is only an indication: there are practices that require a specific amount of time that cannot be changed and / or that is useless to change.

The rule of variation

Each day of practice must be:

Varied and exciting (especially for the beginners, read Same exercises, different execution)
Completely balanced (in terms of maintenance and development of real martial skills)
Calibrated on your psychophysical abilities (in the present moment)
Able to increase your capabilities without exhausting you (read also Intensity of training: depends on what?)

A note by Master Kongling – Remember: without constant training, there is no Kung Fu. If you want to deepen the structure of our training sessions, you can read also 6 Dragons Kung Fu training sessions’ structure and 6 Dragons Kung Fu exercises’ characteristics.

The basic exercises of 6 Dragons Kung Fu

6 Dragons Kung Fu counts thousands of exercises but these are the most important categories:

Basic physical exercises (read How to train in 6DKF: basic exercises)
Fundamental technical exercises (read How to train in 6DKF: specific exercises)

A note by Master Kongling – Do not worry, we will see each of them in-depth, the training you are going to start is very simple. In any case, just to be clear: the fact that some exercises are more important and therefore to be performed more frequently does not mean that others are not and can therefore be excluded (this would create big gaps in your martial preparation).

What you need to start

For this sample training you simply need:

A timer with an alarm countdown to check the duration (typically included in every smart device)
The starting equipment (described in Lesson 1)
No partners, only a plastic bag (like those of the supermarket)

A note by Master Kongling – For now we skip all the normal formalities (read Kung Fu greeting: meaning and execution), such as greeting, writing the training sheet, balancing the exercises (etc.).

A first sample session: an exercise to discover yourself

As we have already mentioned (read Lesson 4), the inverted learning method of 6 Dragons Kung Fu needs, before anything else, to let the practitioner’s body and mind express.

For this reason, we start with an exercise without too many explanations (we will add the details gradually).

This is your first simple training session:

Do some stretching (read Basic soft stretching)
Take the plastic bag
Launch it in the air (not too far, not too close)
Hit it while it is in the air
You can use hands and arms as you want
You cannot grab the plastic bag
Imagine the plastic bag as an opponent and hit it before it falls
The goal is not to maintain the plastic bag in the air but to hit it properly
Try to make it difficult for you to hit the plastic bag (move, crouch down, etc.)

This is a basic version of the Fabric Cloth exercise (read Basic tools: the cloth), you can practice it for 5-15 minutes but if you do not feel tired you can go on without interruption.

A note by Master Kongling – With the fabric cloth I remember that, after the first frustrations, time flowed rapidly without realizing it (it happened to me and to all the 6 Dragons Kung Fu practitioners all over the world). The most interesting thing about this workout is that it automatically adjusts itself to your skill level.

In-depth articles

How to start practicing 6DKF – The right path for a novice to learn 6 Dragons Kung Fu
How to train to master the 6 Dragons Kung Fu Style – The best way to obtain the best results from our teachings

<< Lesson 1.2 – Index – Lesson 1.4 >>

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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