Power Training

3 types of training in wing chun: techniques, drills, and exercises. Techniques are what you use in a fight. Drills are not for combat, but develop positioning and sensitivity. Exercises (power training) strengthen you.

For a list of power training exercises using the long pole, see the Long pole exercises.

Arm extensions 7-1

Hold arms at shoulder level, hands over opposite elbows. Whip arms out: shoulder, elbow, hand, then back in. Repeat lots. Return fully to closed position, keep arms high. Goal: 80 in 1 min.(averaging 130+)

Roll ups 7-3

In knuckle pushup position, bend elbows so weight rolls down bottom of fist and forearm to rest on elbow. Straighten arms to return to first position. Goal: 20 (averaging 10 knuckles, 5 on palms).

Variation: in down position, flex wrists to slide 2x4 under knuckle. Use wrist to raise body.

Shock ups 7-5

knuckle pushup position (elbows in), lower until chest is 1 in. off floor. Raise until triceps horizontal, then punch and shock yourself off the floor. Goal: 35 in 1 min. (15).

Advanced: 1-arm, incline, 2-hand headstand.

Speed punching 7-8

Start in horse stance, do punches (lock arms out), and shift on every fifth to side. Goal: 70 sets in 1 min. (averaging 60).

Low horse stepping 7-10

DD calls these hung gar. Stand in a low wide horse, feet outwards. Shift and bring rear knee down as turn 90 degrees and reverse punch. Step with front foot and drag with rear to return to original position. Use vertical fist, stay low.

Goal: 10 each way (currently about 50).

Air grabs 7-11

stand, arms forward, elbows locked, palms forward. Grip to fists, then open up to flat palms. Don't cheat. Goal:130 in 1 min.(ave. 140s).

Leg flicking 7-12

Dock lop ma (support yourself with L hand on a wall if necessary, facing away). Cock R fist at side. Raise R knee to waist height and flick the lower leg in&out as quickly as possible. After 1 minute, switch legs. Goal: 90 in 1 min.

Preacher 7-13

Pushup position with fingertips touching, edge of hand only on floor. Keep back and legs straight. Goal: 1 minute.

Single Leg Lifts 7-14

Extend one leg straight out, sole facing forward. Have partner hold your hand for balance as you lower as low as possible. No part of body should touch the floor besides the standing foot. Keep back straight. Keep heel flat on floor. Goal: 10 in 1 minute, each leg.

Shoulder lifts 7-15

Pushup position, knuckles on floor, fists tilted outward @ 45 degrees. Relax the shoulders so blades contact, then lift up as far as possible and hunch the back. Keep buttocks down. Goal: 50 in 1 minute.

Ankle lifts 7-16

go into a deep karate-like forward stance with all your weight on your front foot(thigh horizontal). Cross forearms and lean on lead knee. Extend lead foot until on ball, heel as high as possible, and lower to floor. Repeat. If your rear foot slides back, not in deep enough stance (cheating). Goal: 80 in 1 min. (80 in 50 sec., but last 20 are much shallower & cramping starts).

Squats 7-17

Sit with feet flat on floor, arms forward @ shoulder level. Buttocks as low as possible w/o sitting on floor. Stand until thighs horizontal, then back down. Only lift the heels, toes stay on floor. back straight. Goal: 80 in 1 minute.

Palm ups 7-18

From pushup position, raise from palmheel to on ball (finger base edge) of palm. Goal: 15

Advanced palmup: roll up to fingertips. More advanced: roll up off fingertips airborne, land on palms. Finally: land on fingertips.

The "X" 7-19

Lie on the flor as an X. Lift the body up so only the hands and feet touch the floor. Chest should be no more than 6" off the floor, back straight. Arms locked. Goal: 1 minute.

Sitting low horse 7-20

sit in deep squat, thighs horizontal, back straight. Keep arms in centerline guard position. Work on threading punches over centerline or something. Goal: 1 min. with good form.

Fingertip exercise 7-21

Fingertip pushup position and stay there. Stay on tips, not pads, of fingers. If too weak to do this well, go to knees or use a wall, be as slanted as you can manage. Goal 1 min.

Centerline pole shocking 7-22

Bring pole to chest level, pointing forwards. Shock the gripped end to waist, keeping the far end still and at chest level. Improves power for low gon sao. Goal: 25 (each way).

Outward pole shocking 7-23

Take a long pole, tuck under armpit. Grasp pole where hand falls. Curl hand up(use thumb), and place off hand on end of pole, palm down. Curl the wrists in. Then punch and retract quickly, keeping the pole level and straight. Works the palm-up arm. Do near mirror,and look only at end of pole in mirror. Goal: 100 (each way).

Downward pole shocking 7-24

Same grip as outward pole shocking, but shock down to waist and retract. Goal: 100.

Towel training 7-26

twist towel until several knots(5+), then hold at chin level and straighten towel with elbows locked. Do for a minimum of 5 minutes. Goal: 30 minutes.

12 strikes on bag 7-27

All strikes from forehead level, stay on centerline. Don't use muscle, relax and whip it.

Think of the hand as being light when raised to head level, then think of it getting heavy as it falls.

Palm, back of palm, edge of hand, palmheel, fingertips, 1 knuckle punch, flat fist (2nd row of knuckles), punch(vertical), hammerfist, forearm smash, frontal elbow strike(w/edge of elbow closest to wrist, hand loose & tucked into sternum), and back elbow smash(fist, with edge of elbow/back of humerus).

Note: for flat fist, keep the hand slightly curled.

More:

3 strikes: at flat bag, do 3 palm strikes with R hand, then shift horse and do 3 with L. Repeat.

4 strike bag sequence: at flat bag, start in neutral stance. Shift to L as R palm the bag, then back to center as R backpalm. Shift R as L palm, then to center as L backpalm. Off hand can either be in guard position or clenched at side of chest. Repeat.

Roll the pole: hold pole in center horizontally at shoulder height, palms down with elbows locked. Roll as quickly as possible in one direction for one minute, then reverse. Do not drop or lower pole, do not stop.

Shifting with pole: hold pole in center horizontally at shoulder height, palms down with elbows locked. Shift with it at arms' length. Adds inertia, helps determine if you are shifting with proper stance.

Other pole work: spearing jabs. Could try maybe treating it as a giant suburito?

Wave the pole (senior 8/22/94): hold pole in center horizontally at shoulder height, palms down with elbows locked. Keep elbows locked and wave pole from waist to forehead height (no higher) as quickly as possible.

"Waves": palms horizontal and facing floor, raise to vertical facing wall, lower to horizontal. Repeat lots. Especially good to do after air grabs.

Sideways wave: same position as above, but bend wrists to the inside and outside, never rotating wrists or hands.

Vertical waves: arms locked and parallel. Palms flat, facing each other.

Wrist roll: start same position as waves. Bend wrists and fingers up/in/down/out and continue, fingers describing the largest possible circle on the centerline plane without moving arms. Good for developing huens.

"trigger" air grabs: start in same body position, but point with index fingers directly forward out of fists. Clench index fingers into tight fists, straighten them. Isolates muscles in the top of the forearm.

Squat jumps: leapfrog, bunny rabbit, etc.

Punching with resistance: do single punch step-drags up and down the floor with a partner holding your wrists providing resistance. You must move him with a punch. Remember to pull with retracting hand. At end of floor, switch grips, and he pushes you back.

Punch wall bag: 100 R, 150 L (if right handed). If lose count, start over from 1. If bag falls off, start over from 1.

Also: bil sao on wall bag to toughen fingers/tips.

Galloping punch sets: sdp wind sprints. Move across the floor as fast as can, never letting rear foot move ahead of front foot, punching as fast as possible. Do at least two laps.

Step-drag-punch on pad: partner holds pad braced, move forward and knock them back with alternating punches.

Knee strikes on pad: as above, but roundhouse knee strikes. Off hand can brace on padholder's shoulder, onside hand kept at head.

Elbow strikes on pad: as above, but pai jahng strikes, stepping w/opposite foot and starting facing outwards. Shift strongly for knockback.

Elbow strikes : start facing pad. Step forward w/R into deep W-facing low horse stance as R pai jahng. Knockback. 9/13/94

Uppercuts on pad: as above, but pad is held flat, and deliver uppercuts (turn hips, pull offhand back strongly to aid power). Do 1 minute each side, then 1 minute alternating strikes.

Backfists on pad: start in low horse, R facing bag. R backfist into bag for knockback. Strike, do not push. 8/16/94

Roundhouse kicks on pad: Partner moves bag from one side to other, bag faces R and L (like exaggerated SCA shield work). Step forward and kick w/rear leg at bag. Step down from kick into side-facing stance. Pivot 180 degrees on front foot and kick w/rear leg into bag. Sumo stepping with roundhouse kicks. 8/94

Mixed hands: partner holding bag moves bag to decide what hand you throw. If straight on, punch. If facing across body, hook. If holding down, uppercut. Shift with hits for power. Switch arms, then switch bag w/partner.

Gon sao/uppercut w/bag: partner holds small bag on abd so can uppercut w/force. Try 50, x2, each person.

Dock lop ma: From stance, raise 1 leg until knee is slightly bent, sole of foot forward. Knee above hip level, foot above standing knee. Hold for 1 minute, repeat with other leg.

Variation: same, but facing wall with sole about 6 inches from wall, use toe to push off or balance.

Notes: I cheat more with the second version. First gves more wear in the legs. Balance lasts longer if standing leg is bent slightly, and relaxed as much as possible. Stay down on heel, do not rise onto toes.

6/16/94: CR said goal should be 30 minutes on each leg.

dock lop ma w/partner dragging: partner drags you while you drag supporting leg. DO NOT HOP!

Throw arms out (jabs) : Turned horse stance, punch from waist to chin height as quickly as can for one minute. Choh ma to other side and punch with other arm. For third minute, face forward and chain punch with both arms.

Variation senior class 8/22/94

L side for a minute, throw sets of 3 jabs, shifting for extension every 3rd jab. After a minute, switch to R side. Repeat.

"Hurdler stretch": put one foot directly under center, point toe out and sink down (other leg out behind on toe) until chin/shoulder resting on knee. Knee should be directly over toe. Rear leg's knee should not touch the ground. Then try to touch forehead to floor next to heel.

Tan lop pai jahng

Do in the air, leaping into the elbow strike, landing with thighs horizontal. Develops power for the technique.

Squats and punches (Pete: "the squat-punch thing")

Partner holds a palm towards you at your nose level. You squat, stand up, and deliver 3 punches to his hand. Repeat. Personal goal: 45 (did 37 first try).

Bags:

1) 2 hold bags, facing inwards at 90 degrees. 3rd person does tan sao & punch vs. hook with power. Can use 3 people w/bags, shift back and forth rapidly L to R.

2) 3 hold bags, facing each other about 1 1/2 steps apart. 3rd in center. he shifts and punches, then shifts back and punches the other bag. Use shift to power punch.

Shrugs

Shoulder lifts while standing, moving shoulders horizontally forward and back as fast as possible with full range of motion. Hands in fists, elbows locked.

V

A RM contribution. Lay on floor, try to fold in half at waist upward, back and legs straight. Two others are giving downward resistance on your toes and shoulders. Works abds.

Shift and pak

Need 2 partners. They will punch at you alternately. Shift and pak, then do not square up, but wait for the next punch, then shift back at them and pak. Use shifting to power pak, as in gon sao-pak sao. Hands swap position (front-back).

Note: this conditions the puncher's forearms as much as it improves your pak and timing of the shift.

Grips

Grip exercisers. One set defined as 50 each hand.

Grip holds

Grip exercisers. Hold closed for 1 minute while bending wrist through full range of motion.

Wedge

Grip exerciser that isolates the forearm muscles. Also called the palmup machine. Definition of one set is (each hand) 40 curling the palm inwards to a fook sao position, 20 backwards (ending in a palmheel position).

Run in place

Arms extended at shoulder level forward, raise alternate knees quickly, staying only on toes. Vaguely reminiscent of Russian folk dancing.

alternating palms

On floor in pushup position, feet spread. Pull one hand strongly back until shoulders turn vertical, elbow drawn far back. Jab hand down to floor as pull other elbow far back until shoulders vertical and opposite. Move as quickly as you can for 1 minute.

Clapping

Hard claps toughen both palms at same time. Try to do a simultaneous pak. Also pak to opposite forearms (extended arms) alternating hands, to work the pak motion better and to condition the forearms.

Shifting with long pole (4/25/94)

Arms horizontal and forward at shoulder level, holding center of long pole between, palms down. Shift. The pole's inertia at the end of the shift will show you if you are shifting improperly. Off-balance, overshifting, falling side-side or backwards, all will be shown with this drill.

Kicking exercise: 5/13/94

2 others hold a pole at your mid-thigh height. They hold their hands flat, with the ends of the pole resting on their fingers. Their hands do not cup the pole ends in any way. You stand in stance, one foot forward, with the toe of the front foot directly under the pole. Jing gerk over the pole and return the foot to same spot on the floor. 50 kicks each leg. If you kick the pole and it falls off their hands, start over.

Comments: Harder than it sounds. Do not do crescent kicks: pick up the front knee, shoot the heel forward with a stomp, and return. If have a fourth person available, they hold a kicking pad at mid-thigh to waist level for you to kick. Try to maintain good stance, do not rock back as lift the front leg. Keep hands in ready position in front of you.

Sumo steps 6/14/94, CR

Deep horse stance. Turn 180 degrees, rear foot crosses in front of front foot, end in deep horse stance facing behind you and moved the width of your stance. Like Lohan leg-strengthening exercise (P'ing/Draeger), but Lohan has rear foot move behind the front foot.

Yes/No exercise 6/27/94, CR (mosh pit training)

Yes: Lie on back. Lift head just slightly off the floor. Raise chin to chest , then straighten neck to return to initial position. Repeat rapidly for a minute.

No: Same starting position, but keep head low and off floor as turn chin rapidly to touch opposite shoulders.

"Kick march" 8/17/94, CR

Sand straight, hands behind back. Walk forward at slow pace, keeping both knees straight and lifting foot to waist level. Sort of like a funeral march goosestep.

"deep lunge" hurdler stretch march 8/17/94, CR

Another leg drill. Step forward fully, turn lead toe 45 degrees out, and go all the way down to the floor. Will end in hurdler stretch position. Stand up using lead leg and bring rear to lead foot. Repeat.

Bag drills 8/31/94 CR

1) jing gerk (skipping forward)

2) lifting kick (skipping forward)

3) roundhouse. Partner holds bag facing alternately R & L. Kicker kicks into bag w/roundhouse, then steps down w/kicking foot into horse (hips facing 90 degrees from bag-holding partner). Pivot 180 degrees on forward foot as kick w/rear foot into roundhouse, and repeat. Basically sumo steps w/roundhouse kicks.

4) Triple palmheels w/toh ma ftwk. 1st hit moves him back, 2nd and 3rd palmheels stretch for the hit.

5) back kick. Partner holds pad horizontal and down. Stand in fornt of pad w/back to pad. Raise leg backwards (entire leg, try to move leg at hip, not just flex the knee) and kick the pad. Works lower back. Kick quickly, stay balanced on standing leg.

Bricks 9/11/94 CR

flat concrete cinderblocks, about 4" x9" x 20". Hold on long edge near one end and swing back and forth. If partner available, each start with one and hand off to partner with each swing. Works grip. Toughens skin of fingers.

more brick PT

1. 2-hand drop - in stance, raise to shoulder height, drop, and catch. Develops what rock climbers call "contact strength".

2. as #1, but clap.

3. as #1, but single hand.

4. as #2, but single hand.

5. as #1, but flip brick as release for added difficulty. (much later - single hand)

6. hold as #1, and straighten wrists so brick flips flat, base forward. Lower, repeat.

7. single hand drop alternating hands

8. can hold bricks to develop hand/finger strength while doing legwork: hurdler stretch, goosestep, step-drag, etc.

bent leg wall hold 9/12/94 senior

arms-length from wall. on toes, keep pelvis tilted forward. Sink low, bending knees, and lean into wall, using tips of index, middle, and ring fingers to support self. About 5 minutes.

Focus pad power training 9/17/94 CR, also 7/93 CR

2 focus pads, 1 on each hand. Hold either hand a) at face level toward him (he jabs), b) at face level on edge & vertical (he hooks, elbow as high or higher than wrist), or c) at waist level facing downwards (he uppercuts). Punches should be with same arm as pad is on (R-R, L-L).

3 3-minute rounds, 30 second breaks between rounds. Hit hard and fast, work on pwer and endurance.

balance drill**

start standing, go into dock lop ma, then push hands forward for balance as slow back kick. Repeat w/o touching floor.

Can do this in reverse.

Summary of PT by body area:

Lower Body

1. sit low horse

2. dock lop ma

3. leg flicks

squats

one leg squats w/partner assisting

squats w/full extension & triple punch

leapfrog/bunny hop

step-drag chain punches while squat

hung gars

sumo stepping

ankle lifts

run in place, knees high

Abdominals

supine single leg lifts

supine double leg lifts

crunches

V-hold

X

bicycling
run in place, knees high

Upper Body

preacher

shock ups

arm extensions

X

alternating palms from pushup position (turn shoulders 180 degrees)

shoulder lifts

shoulder shrugs (standing, forward, in air)

arches/bridging

3 minute jab drill

towel

Forearm/Hand

air grabs

trigger air grabs

arm extensions

wrist waves

vertical wrist waves

"hacking" wrist waves (bend so hand moves in same plane as palm is on)

palm ups

advanced palm ups

fingertips

rollups, advanced (wrist)

huen rolls (double wrists)

hang from a towel

open hands wide, pulse open for active flex and stretch