Kung Fu Manual_English

8/3/2019 Kung Fu Manual_English

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Welcome

Dear Student,

On behalf of the Fang Shen Do organization, I welcome you as new mem-ber of a very elite group of students. You are part of something special,which will make you grow in all facets of your training. I want to make surethat you get all the help, advice and guidance you need to be successful inyour growth as a martial artist. I have structured my program with exactlythat goal in mind. But if I can be of any additional help or if you have any

questions, please ask...

That's what I'm here for...to serve you.

Thanks again and welcome!

Owner / Head Instructor



Fang Shen Do Rules and Regulations

Sijo J. Patenaude is the Grandmaster and chief instructor of the Fang Shen Do System and is to berespectfully referred to and addressed as Sijo at all times.

Martin Patenaude, Stéphane Patenaude, Patrick Marcil, are respectfully to be reffered to andaddressed as Sifu at all times.

When you are at the downtown headquarters location, Sijo’s office is a private office and it should not beentered unless you have an appointment or you have been given permission.

Do Not Abuse This Privilege

Please treat all of our staff with respect and politeness.

Arrive for class no ealier than 5 to 10 minutes before class.

If you are late. Upon arrival get changed, walk quitely behind the class in progress, Line up and performthe Salutation and join the class in progress.

**All students must be picked up no later than 15 minutes after class unless told otherwise. Our Staff is not responsible for the supervision of students left alone beyond that period.

If you are late before starting class time, you must: Quickly go to Sifu or the instructor in charge andexplain yourself. Quickly change. Then before you join into what the class is doing, do your salutation,then join in.

As a sign of respect and as part of the discipline of being a student, always bow towards Sijo and Sifu(s)if they are present. If they are not present, you should bow towards the instructor in charge whenever you are:

· entering the school;· wanting the instructors attention so they can help you;· exiting the school;

· outside of the school when you meet Sijo or Sifu(s)

If Sijo, Sifu, or the other Instructors are not present when you enter or exit the school, you must stillshow respect and discipline by bowing when entering school.

If you need help or have a question ask Sifu.

Remove shoes and Do your Salute to the instructor in charge when entering the school, and saluteagain when leaving the School, this is a sign of respect to your sifu and students.

Never leave the club without the permission of Sijo, Sifu, or the




Instructor in charge.

Smoking, Intoxication, wearing hats, food, chewing gum, loud laughter,loud or foul language, wearing jewelry are not permitted in or during class.Relatives should follow the same rules of the school, if they do notthey will be asked to leave. If they cannot understand this leave them at home

Have a friendly relationship with everybody. Always choose a different training partner.

Do not demonstrate or show what you have learn in class to others without the expressed permission of your instructor.

Never degrade or talk badly about the school or the Instructors. Practice a positive attitude.

Always wear: · Clean clothes;· long, loose, black pants;· school uniform top;· school T-shirt in summer months;· your sash (ironed);

No shirt. No sash. No class. We are not responsible for lost or stolen items, so please don’t bring anyvaluables to the school.

Feet Attire: · Kung fu shoes (bought at the school);· Referee type shoes (with white soles only);

Unauthorized shoes are expressly prohibited. Shoe exceptions will be made. See your Instructor for details. We recommend you wear shoes to reduce the risk of injury.

Pay your dues and fees on time.

There will be a $10.00 late charge for missing your payment. If you are experiencing a problem in mak-ing your payment we would like to know sooner than later. (Only Sijo can alter the $10.00 late fee).There will also be an administration fee of $35.00 if your cheque is returned from your bank or financialinstitution.

Equipement orders must be paid for when the order is made.

The primary key to every student achieving his or her goal is regular class attendance. Students should

attend a minimum of 8 classes per month. Black Belt Club members may attend additional classes.Making up any missed classes is essential for advancement to your next level. Students should be




promoted every 3 to 6 months depending on the current sash level andthe students following dojo protocol, both in and out of school.

Safety gear is required at Blue Sash level (Helmet, mouthpiece, gloves, Groin Protector). Put all bags inthe designated bag area and write your name on every piece of equipment.Students should attendclasses of their sash level. Lower or higher classes may be attended with the permission of Sifu.

Talking during class is disrespectful to your instructor unless you are asking or answering a question.Remember - Raise your hand first!

Students should attend two classes per week to ensure a balanced education. Failure to comply willaffect a student’s promotion date.

Trim all fingernails to insure safety when working with a partner, and wear clean uniforms on clean bod-ies as courtesy to other students.

The Fang Shen Do uniform MUST be washed after every workout and class. It should not be worn out-side of the school and should be hemmed if needed, rolling or cuffing is not permitted.

Pay very close attention in every class and focus your attention to your instructor.

No one will be allowed to spar without equipment or without Instructor supervision.

Do not wear jewelry to class.

There are no credits for missed classes.

If you miss a class or you are so late that you can’t join in, don’t expect to be able to retake it automati-cally.

If you need to cancel a private lesson, simply call 24 hours in advance to receive a make-up class freeof charge, as long as you take that make-up class before the end of your payment month that your missed class was in.

If you miss a group class you may attend and extra group class on the following week.

If you are going on vacation or there are special circumstances, makearrangements prior to leaving with your Instructor.



Setting Goals & Winning

A philosopher once said, “we cannot save time...we only spend time...and we must choose to spend itwisely. The way to spend our time determines the course of our lives.”

Goal setting and the subsequent achievement of those goals revolve around time...and the managementof time.

When we set a goal for ourselves it is imperative that we also set a specific time for it’s completion.Otherwise, it will become another one of those objectives that we never quite achieved; or that you’ll getaround to “someday.”

At Patenaude’s Fang Shen Do, we insist that you set dates for your short-range goals (your next sash)and for your long range goals (your black sash). Having set a time for the completion of that goal, youmust then break down the steps of achievement into weekly increments.

With your Patenaude’s Fang Shen Do training, you will select two days from your schedule that you willplan to come to class on a weekly basis and write those, along with the exam date you’re aiming for,onto your personal calendar. Build your personal schedule around those classes, knowing that if youhave a problem, you can reschedule with us for another day with a simple phone call. But be sure tomake up that class so that you can stay ON TARGET for your goal.

On this page, write down your Patenaude’s Fang Shen Do goal in 250 words or less. Every week take aminute to review your goal. Check your performance to make sure that you are ON TARGET to reachyour goal in the time prescribed. Parents will find this procedure very rewarding.If you feel you’re off tar-

get and need help, let your instructors know that you’re having trouble, and he/she will help you.

Keep that goal firmly planted in your mind. Do the same thing with ALL GOALS that are worthwhile.

Write your goals down and review them often. Then make sure that your performance matches your goals. If you do, you will succeed at whatever you choose! Get started and GOOD LUCK!

MY GOAL IN LEARNING KUNG FU AT PATENAUDE’S FANG SHEN DO IS:

Signature Date

The date I have set as my goal to earn Black Sash is _____/_____/_____

He is great who can do what he wishes:

he is wise who wishes to do what he can.~ Anonymous



How to Successfully ParentYour Child to Black Sash

Patenaude’s Fang Shen Do is committed to assist in every way possible to help your child become awell skilled, highly confident, self-disciplined Black Sash.

To become well skilled in the physical sense is an attribute that will assist your child in all physical activi-ties.

A highly confident person will be able to eliminate fear and doubt from their lives. They will be assuredand courageous.

The increased ability to focus and gain self-control will develop the Black Sash self-discipline. Self-disci-

pline means many things. It means never quitting, finishing what you start, being consistent in your classattendance, also being prompt and eager to give your best effort.

Our goal is to develop your child into a well skilled, highly confident and self-disciplined Black Sash.With your help, that will happen.

As a parent, you will experience both joys and challenges during your child’s journey to Black Sash.Here are some tools to effectively meet some of those challenges.

Situation: Your child is playing outdoors and does not want to attend class today.

Understanding: The format of the day probably has not been explained to the child. Therefore,he/she doesn’t feel part of the family plan for the day’s events. Just letting them know that they are part

of the big picture can eliminate this. Begin your day by outlining the day’s events so that your child willdevelop predictability in his/her life. Predictability will prevent your child from thinking that his/her life islike a leaf blowing in the wind. Rather, he/she will believe it is planned, with goals set and accomplished.As a result of this planning, their life will be very rewarding because of the structure you have estab-lished.

Reply A: “Alicia, your class begins in 30 minutes. Remember, we talked about you going to classthis morning when we were having breakfast.”

“Yes Mom!” (go to class)

Situation:

“I don’t want to go to class today.”

Reply B: “We have committed to attend twice a week. If you don’t go today, then you’ll have tomake it up on Saturday. If you want to make it up on Saturday, you’ll have to call Sifuand tell him your plan. Or, what do you say let’s just go to class today.”

“Well, I’ll just go now.” or “O.K., I’ll call him.”

Situation: Your child wants to quit.

Understanding: This is not a seasonal sport. This activity is a way of life. It is a way to learnlife’s rules, like how to finish what you start, how to be patient, self-controlled, truthful and build other important character traits. The children love the class, but children sometimes have short focus goals.

That’s why they have parents to help keep them focused on their goals. If a parent is weak and gives into the emotional moment, then they are allowing the child to quit something beneficial in their life.



How to Successfully ParentYour Child to Black Sash

Reply A: Positive reinforcement works best.

“Alex, look at your sash level. Wow!! A yellow sash. You’re doing so well and we are so proud of you.Can I call grandmother and let her know what a great job you are doing?”

Reply B: Short-term goals work best at this moment. Don’t deny. Just delay.

“Son, you can quit, but not just now. Let’s get through this belt and then we’ll talk about it.” Praise their life’s position.

“Eli, you need to get your Black Sash because you’re not just any son on earth. You’re my son and myson is a winner because he finishes what he starts!”

Situation: “Mom, are those kids going to hurt me when I participate in Fang Shen Do?”

Understanding: This is a sign of fear. FEAR is “False Evidence Appearing Real.” Facing the fear brings about assuredness and confidence. Avoiding it brings about doubt. This is an important step inbecoming a highly confident Black Sash. Your children need your confidence in them. All the child needsto know is that you are there for them and that there is nothing to fear and that they can do anythingthey set their mind to.

Reply: “Son, the instructors number one responsibility is student safety so i’m sure that you will not gethurt. As courageous as you are nothing can stop you from getting your Black Sash.

When to praise your child: When your child knows you care a great deal for him/her, then your careallows them to create a great belief within themselves. Anytime they have been challenged and met thechallenge, reward them with your praise. Look for opportunities to praise. Kids want to feel good abouttheir station in life and praise helps them feel good. Praise them 5 times to every one time you criticizethem. Praise them often, sincerely and specifically. Praise past, present and future performance.

Special Message to Parents.

Parents, you have to be committed before your child can be committed. They can’t drive. Sometimes aparent feels that their job is to be a taxi cab driver and sometimes the taxi cab driver doesn’t want to gounless the child begs. A parent’s job is to set their child’s life rules and to nurture the child until the rulesare part of the child’s value system. Rules such as “Quitters never win and winners never quit,””As longas I try, I am somebody,” “I can accomplish my goal, no matter what it takes,”Day by day, I’m getting bet-ter and better,” and “I am born to win.”

Parents, let’s face a cold, hard fact. You are ultimately responsible for designing, developing and instill-ing your child’s value system. Teach a child the way he should go, and when he is old, he will not departfrom it. When a child turns out to be worthless, the parents are blamed, but when your child turns out tobe successful, you will be praised. May you and your child’s vision of earning the Black Sash soonbecome reality.



Important Pointers

UNIFORMWhite is the Basic colour for all beginning Fang Shen Do students. White symbols purity. The journey

begins.

A Grey Uniform is for Black Belt Club Members.

A Grey Sash is for leadership team members.

A Black Uniform is for Owners and Master Club Members.

BOWINGAll classes commence with Bowing to the Instructor. Bowing is not worship. It is showing respect

to your Sifu. This is an important step of learning the martial arts. Bowing not only showsrespect and discipline, it is also an oriental tradition of greeting each other.

BASICSBasics are the fundamental techniques and primary skills necessary to develop advancedtechniques. The relationship of basics to Fang Shen Do can be compared to that of thealphabet to the english language or the foundation of a building to the whole building. Basics arevaluable in the beginning and continue to be essential throughout one’s Martial Arts life. Oncelearned, they shall always remain with you, no matter what.

SELF-DEFENSESelf-defense is literally, defense of oneself. A student learns how to free him/herself from grabs

and holds by working against their attacker’s power and vulnerable points. The action must bereflexive so that the defender outsenses the attacker; that is to say, the attacker should beunable to sense the move the victim will make.

COMBINATIONSTwo or more basic or advanced techniques combined with speed. The main purpose of combi-nations is to confuse and surprise the attacker with more that one punch or kick.

SPARRINGSparring is the application of all the technical aspects of Fang Shen Do (such as Basics, Self-Defense, Combinations, as well as mental discipline and philosophical aspects) between two or more partners. Sparring will benefit you in many different ways.

1. It improves endurance, balance and flexibility.2. It builds reflexes for quicker movements of attack, counter attack and ability to dodge an

attack.3. It develops greater respiratory control. Whenever you practice sparring you must remember

that your partner is not your enemy or your punching/kicking bag. Your partner is your friend,without whom you cannot acquire better techniques. You must show respect and cooperationthrough light contact and maximum control. Losing control of yourself would mean defeatingyour mental discipline objectives. Be patient and show friendly support for your partner. If youpractice sparring according to these guidelines, you will develop:

PHYSICALLY - flexibility, coordination and strength.MENTALLY - better judgement, reflexes and self-control.PHILOSOPHICALLY - learn cooperation, self-respect, and a deep respect for others.



Important Pointers

NOTE: In order to participate in sparring, equipment is required for

your safety and the safety of others.

REQUIRED: Helmet, mouthpiece, gloves, Groin Protector.

INSTRUCTIONS TO TYING YOUR SASH PROPERLYOpen sash completely and hold in the center. First on stomach and around hips, cross at theback and back in front. Hold on to both ends and twist to your right, the end in your left handshould be slightly longer. Make half of a knot (cross over -under or under -over doesn’t matter),with the end in your right hand make a bow, loop it with left end almost like making double bowsbut keep pulling to keep only one, tighten knot, both ends should be approximately the samelength, always wear it to your right.

IMPORTANCE OF EYE EXERCISES

Main points are:

Muscle relaxationStress relief (stress in the eyes cause headaches)Helps to prevent development of near sightedness (associated with aging)Prevents cataractsMaintains overall health in the eyes

IMPORTANCE OF BREATHING EXERCISESThe foundation of health is a healthy bloodstream, the system that transports oxygen and nutri-ents to all the cells of your body. If you have a healthy circulation system, you’re going to live along, healthy life.That environment is the bloodstream. What is the control button for that sys-tem? Breathing. It’s the way to fully oxygenate the body and thus stimulate the electricalprocess of each and every cell. Breathing not only controls the oxygenation of the cells. It alsocontrols the flow of lymph fluid, which contains white blood cells to protect the body. What is thelymph system? Some people think of it as the body’s sewage system. Every cell in your body issurrounded by lymph. You have four times as much lymph fluid in your body as you do blood.Here’s how the lymph system works. Blood is pumped from your heart through your arteries tothe thin, porous capillaries.The blood carries oxygen and nutrients to the capillaries, where theyare then diffused into this fluid around the cells called lymph. The cells take oxygen and nutri-ents necessary for their health and then excrete toxins, some of which go back into the capillar-

ies. But dead cells, blood proteins, and other toxic material must be removed by the lymph sys-tem. The lymph system is activated by deep breathing, it creates something like a vacuum thatsucks lymph through the bloodstream and multiply the pace at which the body eliminates toxins.In fact, deep breathing and exercise can accelerate this process by as much as fifteen times.How important is the lymph system? If it were totally shut down for twenty-four hours, you wouldbe dead as the result of trapped blood proteins and excess fluid around the cells. Let me sharewith you the most effective way to breathe in order to cleanse your system. Breathe in this ratio:inhale one count, hold 4 counts, exhale 2 counts (Ex: 5/20/10). Why hold four times as long?That’s how you can fully oxygenate theblood and activate your lymphatic system. When you breathe youshould start from deep in your abdomen, like a vacuum cleaner that’sgetting rid of all toxins in the blood system.Why exhale for twice as



Important Pointers

long as you inhale? That’s when you eliminate toxins via your lymphatic system. So here’s thefirst key to healthy living. Stop and take ten deep breaths, in the above ratio, at least three timesa day. There is no food or vitamin pill in the world that can do for you what excellent breathingpatterns can do.

ATTENTION STANCE:

When receiving directions from your instructor, stand feet shoulder width apart with hands

hooked behind your back. This shows that you are attentive and willing to receive the informa-tion being given as well as looking tactful and focused.

SALUTATION

This is divided in 9 steps:

1) Feet shoulder width apart, hands by your side. Slide left foot to right foot (Heel to Heel) as

you raise your fists up to your sides. Legs are locked. Head up.

2) Step forward and out with your right foot at a slight angle, shifting your weight to the rear,while covering your right fist with your left hand. Keep covering hand as vertical as possible.Keep shoulders square (centerline). Knees are slightly bent.

3) Step forward with left leg, landing on the tip of the toes (Ding-Bo position). At the same timeturn your right fist inside the palm and move them forward at the height of the mouth. You arenow in the salute position.

4) Point fingers out and up slightly (Biu Jee)

5) Collapse back of hands together (Bong Sao), elbows are higher than the hands.

6) Pull hands in close to chest as you’re rotating keep elbows immoveable, keep handsconnected,step back at the same time, shift your weight on left leg, you should be in the same legposition

as step no.2.

7) Pull hands back straight to your side while pulling right leg as well, matching the weight of your left with your right. Knees pointing out.

8) Open hands and push down, straighten legs at the same time.

9) Step out to your left.



SalutationBeginning

#1

#3#4#5

#2

#6

#7#8

#9(End)



Fang Shen Do’s 6 underlying principles for every level:

Basic M ANNERS

White A GILITY

Yellow S ENSITIVITY

Blue T RAINING SCHEDULE

Green E MOTIONAL INTENSITY

Brown R EFLEXES

Black Y IN-YANG (HARMONY)



Outlines

White Sash Outline

Salutation: Four Benefits

Balance and coordination;Immoveable elbow principle;Maintain centerline control;Unit principle.

Vase Meditation: Four Benefits

Gets rid of residual air;Physically relaxing;Clears the mind;Lowers center of balance.

Stretching:

Four way stretch;Ma Bo Gune Bo;Knee presses 1, 2 & 3;Standing side splits;Single leg stand.

Why do we Stretch?Prepares us for class;Move as naturally as possible (less injuries);Increases flexibility.

Two Most Common Mistakes Made While Stretching?Comparing yourself to others;Bouncing or jerking while stretching (maintain a steady pressure);



Outlines

Palm Phon Sao Exercise (2x2):

To learn to read your opponents energy;It is an exercise to develop sensitivity in your forearms;Must maintain proper pressure for both practitioners.

Nine Perimeters:

Upper perimeter; Lower perimeter; Lower gate; Inner perimeter;Outer perimeter; Extended perimeter; Right perimeter;

Left perimeter; Kill Range (opponents extended leg plus three inches). Natural

Stance: Guidelines to follow

It is used outside the Kill Range;Your back foot is at a 45 degree angle, outward;Physically, showing no signs of readiness;Mentally prepared (you are ready);Use your peripheral vision;Maintain your centerlineMaintain a 70 percent back leg and 30 percent front leg, weight distribution.10 percent forward lean of the upper torso

Peripheral Vision:

Looking at your opponent between the eyes, under the nose or throat area, seeing their whole body without looking down at their feet.

Snapping Toe Kick: (from the natural stance position)

Your heel leaves the floor first:The snap comes from the knee;Kick no higher than the groin.

Taun Sao: (upper arm deviation) Guidelines to follow

Keep your fingers together;Thumbs tucked in.

Double Chung Choies: Guidelines to follow

1) Maintain elbows in elbow pockets;2) Angle of forearms are angled slightly upwards (10 to 15 degrees);3) Punch to the height and center of your nose;4) Rhythm (each arm is moving in a piston like motion);5) Flow (breathing as regularly as possible).



11 12 13

97 8 10

14

2 3 4 5 6

1

Progressive Chart



Name: ____________________________________ Age: _______ Date: ______

Primary Goal: ____________________________________________________________

Secondary Goals (in order of importance)

1. __________________________________________________________________

2. __________________________________________________________________

3. __________________________________________________________________

4. __________________________________________________________________

Things to accomplish this month (in order of importance)

1. _______________________________ 5. ____________________________

2. _______________________________ 6. ____________________________

3. _______________________________ 7. ____________________________

4. _______________________________ 8. ____________________________

Daily Goal Progression

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

10

9

8

7

6

5

4

3

2

1

0

Days of the Month

G r a d i n g

S y s t e m

Strategic Outline



For each of the following statements, please place a number next to every phrase. Usethe following system to indicate your preferences:

4 = Closest to describing you

3 = Next best description

2 = Next best

1 = Least descriptive of you

1. I make important decisions based on: ___ gut level feelings.

___ which way sounds the best.

___ what looks best to me.

___ precise review and study of the issues.

2. During an argument, I am most likely to be influenced by:

___ the other person’s tone of voice.

___ whether or not I can see the other person’s argument.

___ the logic of the other person’s argument.

___ whether or not I feel I am in touch with other person’s true feelings.

3. I most easily communicate what is going on with me by:

___ the way I dress and look.

___ the feelings I share.

___ the words I choose.

___ the tone of my voice.

4. It is easiest for me to:

___ find the ideal volume and tuning on a stereo system.

___ select the most intellectually relevant point concerning an interesting subject. ___ select the most comfortable furniture.

___ select rich, attractive colour combinations.

5. ___ I am very attuned to the sounds of my surroundings.

___ I am very adept at making sense of new facts and data.

___ I am very sensitive to the way articles of clothing feel on my body.

___ I have a strong response to colours and to the way a room looks.

Perception Test



Step One:

Copy your results from the test to the lines below.

1.____ K 2.____A 3.____V 4.____A 5.____A

____A ____V ____K ____D ____D

____V ____D ____D ____K ____K

____D ____K ____A ____V ____V

Step Two:

Add the numbers associated with each letter.There will be five entries for each letter.

V K A D

1.

2.

3.

4.

5.

Total:

V K A D

Step Three:

The Comparison of the totaled scores gives the relative preferences for each of the four major representational systems.

Scoring the Perception Test



Outlines

White/Yellow Stripe Outline - Review everything from previous test:

Right, Left, Reverse Attack: footwork drill to create a gap between you and theopponent. Stimulus is a slap on the shoulder.

Double Blast (Shadow Closing & Double Chung Choies)

Kicks:

Snapping Toe Kick: lift heel, snap comes from knee, not higher than groinCocking Toe Kick: similar to snapping toe kick, before kicking, snap leg back

to generate power Sole Kick: foot at a 45º degree angle pointing out, strike with instepLow Side Kick: pivot off rear foot, twist hips, extend leg, keep foot at a 90º degree.

Shadow Closing:

Develops the unit principle,Your feet move independently of your arms,Maintain your Centerline ( shoulders square, ability to touch opponentsshoulders with both hands at the same time),The ability to feel your opponent’s energy.

Three Stages of Learning How to Learn:

(1) First listen and conciously learn the concepts and techniques taught by Sifu or theassistant instructor;

(2) Teach your body all applied principles, self-correct, and slowly accept the technique;(3) Finally the concepts and techniques become automatic, let it happen

subconsciously until it becomes second nature (no more thinking).

Hand Techniques:

Pak Sao: using palm, snap comes from the wrist, respect centerline, horizontalGoang Sao: lower hand deflection, sweeping motion, use wristInner Taun Sao: using inner forearm, 45 degree angle, striking at the elbow

12 Tools of the Body

head teeth chin shoulder elbow forearmhand hip butt knee shin foot



Outlines

Blending of Perimeters:

It means to adjust your perimeters with the opponent’s size (height, weight, reach),choosing the correct technique or tactic to deal with the opponent’s attack.

3 Rules of the Fighting Stance:

Used inside the Kill RangePresenting a Full Attack

All Gates are Closed

Phon Sao # 1: Keyword = X Trap

Strikes:

Straight Lead: lunge in with chung choiePalm Strike: circular open hand strike to ear or templeJun Jeong: striking with palm straight on or in an angleQua Choie 1 & 2: #1 = temple, # 2 = nose. Circular attack, snap comes from theelbow

3 tactics when talking stops

1) walk away: best reaction2) initiate the attack: take control, attack first with different offensive techniques3) absorb the attack: requires more skill, deflecting, grappling, dodging, footwork

Tigers:1 minute



Outlines

Yellow Sash Outline

Hand Techniques

Die Jeong: Lower hand deflection, snap of the wrist, use palmLop Sao 1 & 2: Drawing technique, #1; outer (45º degrees), #2; inner, close to

the body

Taun Sao - Goang Sao Exercise: coordination drill, puncher is in a parallel stance feed

ing punches shoulder width, deflector is in a fighting stance flowing from Taun Sao toGoang Sao.

Arm Out Drill: Partner calls out techniques other must lunge in with the right technique.

Stretching Exercises:

Right to Left Overhead;Four to the Floor;Upper Thigh stretch #1;Cross-Over stretch;Forward Bends 1, 2 & 3;Spinal Twist #1.

Kicks:Sole Kick: Foot at a 45º degree anglepointing out, strike with instep

Roundhouse Kick: Lift knee, pivot off rear foot, twist hips, circular attack, strike withtop part of foot, targets are: shin, knee, thigh, ribs, head

Front Thrust : Using ball; lift knee and extend leg and toes, used(with ball & heel) to push back the opponent.

Using heel; off rear leg, leg is locked, shoots straight up,striking with heel to chin or groin.

Strikes:Qua Choie # 3: Opposite temple, rolling of the elbow and shoulder,

used to release from a grab as well

Biu Jee: Hand & fingers extended, striking eyes or throatDouble Biu Jee: sweeping motion, using one of your arms to guide the

preceding attack

Take Down # 1: Keyword = Arm Bar



Outlines

Phon Sao # 2: Keyword = Block

Faking:

Using a technique to distract, confuse, open the opponent. Examples: Biu Jee to theeyes opens the low line (snapping toe kick) or Snapping Toe Kick opens the high line(Chung Choie)

Stance Reinforcement:

Drill to solidify your base, connected with your partner’s arm, one leader, one follower.

Human Target:

One person calls out a target other must respond with proper technique to strike thetarget being called out.

Fill out Progressive Chart: Show instructor, discuss goals and steps you will take to achievethem.

Tigers 2 minutes

Wrist Roll #2 (rope on the outside): Up, then all the way down & then up again.



Outlines

Yellow/Blue Stripe Outline

Lin Sil Die Dar:

Stands for “Total Attack Theory”; to be offensive and defensive at the same time. Buildsmultiple flow, crispness, power, and intensity.

Advantages and Disadvantages of using high kicks in a fight:

Advantages: More powerful than the handsLonger reachBuilds balance, coordination and flexibility

Disadvantages: Slower than the armsTakes more roomBalance is commited to one leg, if attacked you could be thrownoff balance.

3 most important perimeters:

Upper: Most people attack this perimeter, vital organs, nose, etc. Wealso attack this perimeter to upset the opponent’s stability

Outer: All hand techniques are done in this perimeter; deflections,trapping, Striking. This is also the natural locked elbow zone.

Kill Range: The zone where you are either safe or in danger which will makeyou respond according to the threat level.

Blocking vs Re-directing:

Blocking: Uses power against power, two movements are executed, norespect of perimeters, chances of injury, loss of balance,the bigger person will win

Re-Directing: One movement is executed, defensive and offensive at the sametime. Borrow the opponent’s energy, size doesn’t matter, faster,safer, throw opponent off balance.



Outlines

Phon Sao # 3: Keyword = Flip

Take Down # 1 & # 2:Keyword # 1= Arm bar.Keyword # 2 = Roundhouse

Escapes # 1 & # 2:Keyword # 1= Arm bar with wrench lock.Key word # 2 = Inner Taun Sao

Kick:

Rear Thrust: toes pointing down, kick towards the back, targets are groin,bladder, plexus, face

Kicking Combinations:

Snap to Round (same leg) Front to Side (without putting leg down)Rear Thrust to Front (opposite legs) Cresc. to Round (same leg)

Hand Techniques:

Bong Sao: Close quarter deflection technique, using forearm, this is an absorbinghand technique often folloed up by Lop Sao - Qua Choie

Phon Sao: Trapping technique, cupped hand position, covering the elbow, forearmor wrist.

Inverted Taun Sao: Upper hand deflection, looks like a high Goang Sao, use wrist

Hueng Sao: Trapping technique, looks like a reverse Phon Sao, covering the elbow,biceps, triceps, shoulder, neck.

Same Hand Deflections & Strikes: T-S/Jun Jeong P-S/Biu JeeT-S/Chung Choie P-S/Qua Choie

Luk Sao Arm Positions: Taun Sao, Bong Sao, Fook Sao , High Fook Sao



Outlines

Strikes:

Chop Choie: Top knuckles are curled in, striking with extended middle knuckle,high to adam’s apple or just above, ribs, plexus. This is apenetrating strike

Hai - Bo # 1: Closing technique, using high Biu Jee as a distraction, long step to getin.

Guy - Bo # 1: Defensive closing technique, used to zone out after opponent hasattacked, step is taken at a 45º degree angle, Biu Jee, trap with PhonSao and strike using Chung Choie



Outlines

Blue Outline

Lin Sil Die Dar Hard:

Inhale twice, exhale from the mouth. When exhaling tense up every muscle in the body,when inhaling relax. Imagine someone or a spring is giving you resistance. This is aPower Meditation practiced to express our internal and emotional energy.

Escapes # 3 & # 4:

Keyword # 3 = Wrist break.Keyword # 4 = Pinky

Single Doan Chi:

Primary Secondary

Taun Sao Fook SaoBong Sao Chung ChoieDie Jeong Low Jun JeongChung Choie Taun SaoFook Sao - Die Jeong High Jun JeongChung Choie Taun SaoFook Sao (starting position) Taun Sao (starting position)

Closing:

Steal a Step: Rear leg moves forward while Biu Jee is hiding the hip action coming in,lunge in with other leg. Optional kicks are: Snapping Toe Kick,Front Thrust, Sole Kick

Skip a Step: Skip in mid-air, throwing a Snapping Toe Kick as soon as you drop,

Blast.

Footwork:

Push Off Step: Used to cover short distances, pushing off your rear leg.

Replacement Step: Rear foot replaces front foot then throw attack. Used to cover mid tolong distances

Double Blast on Pad

Scrimmage: Shuffling drill (forward or back on instructor’s command)



Outlines

Take Down # 3 & # 4:Keyword # 3 = Reverse Arm bar Keyword # 4 = Side Kick - Biu Jee

Phon Sao # 4:Keyword # 4 = Double Phon Sao

Stretching: Sun Salute Spinal Twist 2

Chest Expander Balance Arm UpSitting Arm Stretch Back Stretch 1Inverted Spinal Twist 1 Ab Curls 1 & 2

Break-Fall # 1 & # 2:Keyword # 1 = FrontKeyword # 2 = Shoulder Roll

Kicks:

Front Thrust (with Heel): Using heel; off rear leg, leg is locked, shootsstraight up, striking with heel to chin or groin

Crescent Kick: Circular attack, inside or outside, arching type of kickused to develop balance, strength, coordination

Tigers: 2 minutes Reps:

Wrist Roll up - down - up - down



Techniques M O N TUE W E D THU FRI SAT SUN

Notes:

Training Schedule



The following foods destroy health and should be avoided at all costs!

1. White sugar or any refined sugar or sweetener and everything made with it.2. White flour and everything made with it.3. Coffee, standard tea, chocolate and all soft drinks including diet drinks.4. Tobacco and alcohol.5. Salt, black pepper and mustard.6. Canned, preserved and irradiated foods.7. Meat.

1. Basic diet:

Vegetables, whole grains, nuts, seeds, fruit and dairy products, eggs, yogurt and cheese.

2. Eat whole foods:

Complete unrefined foods are superior. E.g. 100% Whole Wheat bread

3. Eat living foods:

Grow your own sprouts and eat salads, nuts, seeds, fresh fruits and vegetables.Ideally, at least half of your diet should consist of poison-free raw foods.

4. Eat a high “natural” carbohydrate, low animal protein diet.

5. Sweeteners:

Small amounts of honey.

6. Drinks:

Fruit juices, herbal teas, mineral water, milk and kefir.

7. Under eat:

Stop eating before you are full.

8. Vitamins:

Varies from person to person.

At first, use these suggestions in moderation,gradually eliminating what is unnecessary in your diet.

Nutrition



Dyslipidemia Diet Guidelines

Foods to Use

Meats, Fish & Poultry Choose lean meats and poultry (chicken, turkey, beef, veal, lamb, pork,ham). Trim excess fat. (1 serving = 3oz. of cooked meat). Also, fresh,frozen or canned fish and shellfish except shrimp. Meats, poultry ad fishshould be broiled (pan or oven) or baked on a rack.

Eggs Egg whites (use freely).Egg yolks (limit two per week including thoseused in cooking). Commercial egg substitutes.

Fruit Eat three servings of fresh fruit per day (1 serving = 1/2 cup). Frozen or canned fruit with no sugar or syrup added may be used.

Vegetables Most vegetables are not limited. They include yellow, green or greenleafy vegetables. Vegetables may be boiled, steamed or stir fried withrecommended fats and oils (see below).

Beans Dried peas or beans (1 serving = 1 cup) may be used as meat substitute.

Nuts Pecans, walnuts, sunflower seeds, almonds, pistachios and peanutsmay be used sparingly. 1 serving = 1 tablespoonful.

Breads, Grains Whole-grain or enriched bread, rolls, bagels, low fat crackers and cook-ies such as soda crackers, melba toast, graham wafers, arrowroots andgingersnaps may be used. Spaghetti, rice or noodles may be used as abread substitute. In preparing these foods, do not use butter or shorten-ing, use soft margarine or oil. Also, use egg substitutes.

Cereals Use hot or cold cereal without added coconut or coconut oil.

Milk Products Use skim milk or skim milk products such as skim milk cheeses (lessthan 8% B.F.), skim milk yogurt, powdered skim milk and evaporatedskim milk.

Fats, oils Soft margarine and polyunsaturated or monounsaturated vegetable oilssuch as safflower, soybean, sunflower, corn, canola or olive oils. Peanut

butter, mayonnaise and salad dressings made with recommended oils.Desserts, Snacks Limit to two servings per day: fruit ice (1/4 cup); pudding prepared with

skim milk (1/2 cup); egg white soufflés; unbuttered popcorn (1-1/2 cup).Homemade baked goods prepared with egg whites, recommended fatsand oils and reduced amounts of sugar.

Beverages Fresh fruit juices (limit 4oz. Per day); black coffee, plain or herbal teas;soft drinks with sugar substitutes; club soda; cocoa made with skim milkor nonfat dried milk and water; clear broth. Alcohol: limit twoserving per day.

Miscellaneous You may use the following freely: Vinegar, spices, herbs, nonfat bouillon,mustard, Worcestershire sauce, soy sauce, flavoring essence.

Nutrition



Dyslipidemia Diet Guidelines

Foods to Avoid

Meats, Fish & Poultry Bacon, sausage, fatty fowl (duck, goose), skin and fat of turkey andchicken, processed meats, luncheon meats (salami, bologna), frankfurters,regular hamburger, organ meats (kidneys, liver), shrimp.

Eggs Limit egg yolks to two per week.

Fruit Coconuts

Vegetables Avoid avocados. Vegetables cooked with butter or a creamor cheese sauce.

Beans Commercial baked beans with sugar and/or pork.

Nuts Avoid cashews and macadamia nuts and nuts roasted in coconutor palm oil.

Breads, grains Rich baked goods with eggs, shortening and/or sugar. Commercialmixes with dried eggs and whole milk. Avoid sweet rolls, doughnuts,breakfast pastries (Danish) and croissants.

Milk products Whole or 2% milk and whole-milk packaged goods; cream; ice cream;

whole milk puddings, yogurt or cheeses; non-dairy cream substitutes.

Fats, oils Butter, saturated fats (palm oil, cocoa butter, coconut oil, lard and beef tallow), solid margarine, gravies, bacon drippings, cream sauces.

Desserts, snacks Fried snack foods, chocolate, candies, jams, jellies, syrups, whole milkpuddings, ice cream and milk sherbets. Commercial pies, cakes andhigh fat cookies.

Beverages Sugared fruit juices and soft drinks; cocoa made with whole or 2% milkand or sugar. Alcohol use: see notes 2 and 3

Special Notes:

1. Remember that even non-limited foods should be used in moderation.

2. While on cholesterol-lowering diet, be sure to avoid foods rich in saturatedfat and cholesterol. Sugar and alcohol may be used in moderation.

3. While on tri-glyceride-lowering diet, be sure to avoid sweets and alcohol.

4. To achieve maximal dietary lowering of blood lipids, it is recommendedthat you be referred by your physician to a registered dietitian for anindividualized diet and meal plan.

Nutrition



Name:

Date: LEFT HAND RIGHT HAND

Timer Sheet



Outlines

Blue/Green Stripe Outline

Rule for Hand Speed: The hand precedes the body

FSD Principles: Functional, Simple, Direct

LSDD Closing Exercise: develops all shadow closing benefits, audio reflexes, crispness

Kicks:

Spinning Rear Thrust Kick: Used to gain momentum, keep toes pointing down, if in rightfighting stance step and turn to your left and kick withyour left.

Heel Stomp (from Hai-Bo #1): Consists of trapping the opponent’s foot with your own

Oblique: Similar to a Sole Kick but thrown from rear leg.

Footwork:

Cross Step: Easily done after a Roundhouse or Crescent Kick, consists of stepping behind your lead leg to gain momentum. Use Side Kick or Rear Thrust for this particular footwork.

Quick Step: The first step feels like a Straight Lead, when lunging forward quickly chamber your rear close to your lead and release your kick. Anykick will do.

Closing:

Shadow Closing Evasive: stay close while your partner zig zags all around to lose you.

Shuffle Step (no closing on ½ step): lateral footwork, used to gain a different line of entryin opponent’s defense.

Guy-Bo # 2 (Hesitation Close): Opponent pushes you, go with the flow, pretend likeyou’re walking away if he steps in, release your Hookfor a knockout blow.

Startle Attack Close: When touched, pushed or caught in an undesirable positionfake an extreme pain, for example: if pushed(chest) fake aHeart Attack, if it’s your shoulder, a dislocation. Enough thatthe opponent comes close to see if you’re okay, at that

moment throw a Biu Jee to throat and Blast.



Outlines

Hand Techniques:

Hueng Sao: Trapping technique, looks like a reverse Phon Sao, covering theelbow, biceps, triceps, shoulder, neck.

Low Bong Sao: lower hand deflection, using forearm.

Chi Sao with proper energy flow

Phon Sao # 4 & # 5:Keyword # 4 = double Phon SaoKeyword # 5 = collapsing elbow

Take Down # 5: Keyword = Choke

Strikes:

Qua Choie # 4: wind up using maximum power from the hips and follow through

Inner Taun Sao: using inner forearm, striking side of throat, collarbone

Breathing # 3 (Tiger Stretches his Back)

Windmill

Positive-Negative Energy Load

Strikes:

Rear Cross: rear hand, pivot hips, strike jaw, chin, nose, this is a Stun or Knockoutpunch

Short Hook: use Torsion Power, keep hand vertical or horizontal, pivot hips and feet.

Slipping: dodging, allow centerline to tilt 10 to 15º degrees to the side.

Bobbing: dodging, allow centerline to drop 30º degrees to the side, optional side step .

Weaving: dodging, used to gain momentum in a Hook or Rear Cross, follow a“U”shape, use weight transfer



Outlines

Green Outline

4 Engaging Rules:

1) Hit first2) Hit in such a way to inflict the most damage3) Have sufficient techniques to trap the opponent’s techniques4) Ability to transfer all of your power into the opponent

20 rules of Chi Sao. (Ask your instructor)

3 Critical Zones:

1) Safety Zone: Non-threatening, walk away, opponent’s leg + 3 inches

2) Threat Zone: Must decide to walk away or fight, it is very much psychological,it has to do with intimidation, if you allow yourself to be you willlose. While threatening discreetly lean in, hand, step forward toget yourself closer to the opponent. If you need to unleashyou’ll be that much closer to making contact.

3) Danger Zone: The point of no return, you step into this zone with fullcommitment, no second thoughts, full assault.

5 Types of Power:

1) Focus (Concentration, Penetration)2) Emotional Intensity3) Kinetic (muscular)4) Body Mechanics: a) Snapping

b) Torsionc) Directing

5)Weight in Motion (Body)

Training Schedule (Bring yours at the test)

Phon Sao # 6:Keyword = Fook Sao

Take Down # 6:Keyword = Double Leg Take Down



Outlines

Escapes # 3 & # 4:Keyword # 3 = Wrist breakKeyword # 4 = Pinky

Stretching:

Dog Stretch Plough Back Stretch # 2Spinal Twist # 3 ¼ Sit-Ups Cat StretchWindmill Vertical Splits

Strikes:

Tiger Mouth: Hand open, using the inside of thumb and index finger, striking Adam’sapple.

Shadow Punching (combinations)

Break-Falls:

Kip - Up: Springing up on your feet, using hands

Reverse Shoulder Roll: Same as front, roll straight back, or over your left or right shoulder

Reverse Break-Fall: Using palms to absorb the fall, one hand or two.

Lag Time: Timer Under 0.50 seconds

Chi Sao (proper flow and entry)

Asking for the Hands: get your opponent to open up, giving you energy, when he doestrap and re-direct

Motion Speed Drill # 2 & # 3:Keyword # 2 = Low lineKeyword # 3 = Chung Choie/Contact



Outlines

Kicks:

Hook Kick (with Heel): Using heel, striking templeBlade Kick: Off rear leg, use shin or foot, strike ribs or thigh, similar to

a crescent kick but low.

LSDD Closing with Kicks (variations): Using Push off Step , Replacement Step,Quick Step, Shadow Closing, Cross, etc.

Tigers: 2 minutes Reps:

Wrist Roll up-down-up-down-up

Kung Fu Manual_English

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