Lamka Shaolin Disciple’s Union www.kungfudisciples.com Lamka Shaolin Disciples’ Union SPECIALIZED MARTIAL ARTS COURSE INFO http://www.kungfudisciples.com Introducing Authentic Specialized Martial Arts Training in India 1 Lamka Shaolin Disciple’s Union www.kungfudisciples.com BAGUA ZHANG: [12 Classes a Month] Introduction: Bagua Zhang 八卦掌 Bagua Zhang is a martial art that has existed in various forms for millennia, practiced secretly by Taoist hermits before it emerged from obscurity in the late 19th century C.E. The most famous modern proponent, Dong Hai Chuan, became the bodyguard of the Empress Dowager, and was a teacher well respected by China’s most famous masters. 1. It is characterized by fast circular footwork, agile body movements, and lightning-fast hands. It is one of the famous three Neijia (Internal) styles which also include Tai Chi Quan and Xingyi Quan. 2. It teaches the student to “Walk like a dragon, retrieve and spin like an ape, change momentum like an eagle, and be calm and steady like a waiting tiger.” The use of open palms instead of fists, and the use of “negative space” is one of the things that makes Bagua Zhang particularly good for defeating multiple opponents. 3. Bagua Zhang contains powerful strikes. But the emphasis on flow and constant change is what gives this art its versatility. The options to choose between strikes, throws, joint locks, pressure point control, and varying degrees of control, make this art useful for self-defense and for law enforcement. 4. Bagua Zhang training is very aerobic, and emphasizes stability and agility. 5. The training is based on an understanding of 8 basic palm shapes and their “energetic qualities”. Students learn the natural methods of changing smoothly from one to another, in a way that follows the flow of nature. Bagua Zhang is taught in private lessons. It is also taught in group lessons as part of the Neijia Wushu (Internal Kung Fu) Curriculum. LEVEL 1 Bagua Zhang Neigong (aka Qi Gong) Basic Bagua Footwork (Mud Sliding Step) with turning Palms – left and right Bagua Basic Eight Palms: 1. Upward Palm, 2. Downward Palm, 3. Upright Palm, 4. Embracing Palm, 5. Chopping Palm, 6. Scooping Palm, 7. Picking Palm, 8. Drilling Palm Basic Eight Palms Routine and understanding its applications, 1. Single Palm Change, 2. Double Palm Change, 3. Following Through Palm Change, 4. Reversing Body Palm Change, 5. Turning body Palm Change, 6. Double Embracing Palm Change, 7. Grinding Body Palm Change, 8. Rotating Body Palm Change. Eight Palms Sparring Routine 2 Lamka Shaolin Disciple’s Union www.kungfudisciples.com LEVEL 2 Bagua Deer Hook Sword Routine, Bagua Body Conditioning 1. carrying weight, 2. post training, 3. two-person body conditioning training Basic Bagua Theory: 1. What is Bagua 2. Pre-Heaven arrangement of Bagua 3. The 16 key words of Bagua Zhang LEVEL 3 1. Swimming Body Bagua Zhang Routine and understanding its applications; Bagua Cane LEVEL 4 International Bagua Competition Training or other Bagua Zhang Routines, 1. Iron Shirt Qi Gong Training, 2. Bagua Sword, 3. Bagua Broadsword, 4. Bagua Staff Routine. Bagua Zhang (Special Program) 1. Eight Palm Form (Sections 1-4) (3 months) 2. Eight Palm Form (Sections 5-8) (3 months) 3. Bagua Fighting Set (Section 1-8) (3 months) 4. Bagua Sanshou (Bagua Application) (3 Months) 5. Bagua Sword Form, Sections 1-4 (3 months) 6. Bagua Sword Form, Sections 5-8 (3 months) 7. Bagua Double Deer Knives Form (3 months) 3 Lamka Shaolin Disciple’s Union www.kungfudisciples.com SANDA TRAINING: [12 Classes a Month] My Sanda training class runs alongside with other Training class; but here as a specialized course, it will be dealt with individually. You will warm up/warm down and stretch with the Kung Fu class, then be split to shadow, and train only Sanda. When sparring, all students will be wearing a min. of 16oz. gloves and a mouth guard. During each session your trainers will be supervising, correcting technique, supporting and helping you push yourself. This will benefit you in the way that you will always have someone to ask a question too, and someone looking out for you. Each session consists of the following: 1. A 30-minute warm up/stretching routine 2. 20 minutes of mirrored Oriental shadow boxing 3. 15 minutes of Boxing technique work with a partner 4. 3 x 3min rounds of pad work with a trainer 5. 3 x 3min rounds of working on the heavy bags 6. 3 x 3min rounds of Sparring 7. 3 x1min speed rounds of punches, uppercuts and hooks 8. 200 sit ups and 200 push-ups (or as many as you can do) 9. Cool down/stretching BASIC PROGRAM Warm-Up It is very important that all athletes take at least 10 to 15 minutes to thoroughly stretch ALL of the major muscle groups (arms, legs, back, abdomen, etc.) before working out. A flexible muscle is less likely to cramp or pull. Remember that flexibility is just as important as power. Shadowboxing This is a great way to begin your workout. The idea is to spar against an imaginary opponent. You can work on different styles and opponents. Imagine that you are working against Ali the first round, Frazier the second round and then work on the “In and Out” in the third. Double End Bag The primary purpose of this bag is to work on your jabs and quick combinations. It can also be used to practice slipping punches. Again, as with the heavy bag, you must pretend that the double end bag can hit back, so don’t forget your defense. Make your jab work like a well-oiled piston and throw combinations in bunches of five to seven punches. Jump Rope A quality speed rope is necessary to condition the legs and develop the cardiovascular endurance. Always jump on a padded surface. Jumping on concrete is too easy and bad for your legs. You should complete three rounds of rope jumping. Speed Bag This light bag does wonders to improve arm endurance and hand-eye coordination. Don’t just hit the bag. Work it. Learn the double hit movement. Hit it once with each hand. Hit it 25 times with each hand. Alternate these routines, work hard and the speed bag can be a valuable tool. For a variation, remove some air (about 25%) from the bag and hit it. It will force you to punch harder. 4 Lamka Shaolin Disciple’s Union www.kungfudisciples.com Drill work is a great way to work on specific techniques in a controlled situation. Punch mitts can be used to work on certain combinations, to learn proper footwork and even defense. Start your new boxers with basic left/right combinations. As they improve, add more punches. When they master this, try moving a little. Continue to add punches and movement as they improve. With some of the mitts available (Coach Spar Mitts), you can also help your boxers work on defense. Start by throwing a jab at about half speed at your athlete. He/she should slip the punch or catch the punch and counter with a jab or straight right. As the boxer gets better at this, increase the speed until you are imitating an actual punch. Punch Mitts There is a large selection of punch mitts available today. Many of the mitts have specific uses, while others do the basic job of providing the boxer with a target. Basically, the punch mitts are an offensive target that the coach or trainer can control to help a boxer work on different offensive skills. Ringside has a complete line of punch mitts to help you come up with the mitt that best fits your program. Coach Spar Mitts These mitts were designed specifically by Ringside to give the coach the ability to teach both offense and defense at the same time. These mitts are padded so that the coach can “catch” the punches just like regular punch mitts. The aspect that makes these mitts different is that they also give the coach the ability to “tap” the boxer back when he makes a mistake. This much more effectively stimulates a real opponent. This ability to work on defense and offense at the same time makes these mitts a must for every gym. Super Body Protector The Super Body Protector provides the coach with a whole new training option. Now his athlete can work on body punches during punch mitt drills. The protection provided to the coach by the Super Body Protector means you can work on the forgotten art of body punching without worrying about taking a pounding. Punch Shield This device is a great way to work on offensive techniques with even the heaviest hitter. It provides a heavily padded target that the coach can move and adjust to fit the specific techniques he is working on. There are many other great training devices available from Ringside that a coach can use to give just the right look to any particular workout. Sparring When you commence sparring, always try to work on a new punch, a different move or defense technique. Never spar just to be sparring. Learn to love to spar. Boxing can only be learned through boxing. If you’re sparring with someone of lesser ability, you can still work on a variety of techniques such as body attack, defense or even offense by making your punches slightly miss their mark (your sparring partner). By missing punches, you can evaluate if you are exercising proper balance. Missing punches also takes more energy and consequently will aid in your conditioning.