Training: Day of the Mantis

TRAINING:

DAY OF THE MANTIS

Preview:

I love Mantis (after all, "Mantis" is my martial arts moniker), and it's one of my favorite work outs.

The Mantis is offensive. It often opens its offense by intercepting and redirecting the enemy's attacks, then trapping them while beginning a crushing attack. The Mantis style uses elbows, knees, kicks, and punches, as well as a special strike called the Mantis Fist.

There are variations to the Mantis Fist. Essentially, raise your hand with all your fingers extended. Then, curl in your fingers, the last two curling to touch your palm, the middle finger pointing down, and the index finger pointing forward slightly down and mostly forward. The thumb then curls slightly and touches the bottom of your index finger's middle knuckle. Then, bend your entire hand down at the wrist. And, voila, you have formed the Mantis Fist. Some say it looks similar to a "beggar's hand," some say it looks similar to a hand holding a pencil or even chopsticks. To each their own. 

The Mantis Fist has various uses. It is used hook the body, strike targets with the fingers, and also smash foes with knuckles or the head of the wrist. It is not a beginner's fist, but it is handy.

Some practitioner's use the curl of the index finger as a hook. This is not my preferred method of hooking, because the index finger is too far away from your body and is a very small hooking surface. The manner in which I apply the Mantis Hook is to use the three last fingers as the primary hooking surface. When I do this, my index finger is relaxed to allow the hook to be more supple. This is simply my preference.

The following is my Mantis Work out.

Warmup:

Windmills: 

• Mantis Fist Hook

Strikes: 

• Mantis Fist Knuckle
• Mantis Back Hand
• Mantis Finger Strike
• Mantis Wrist Cutter
• Mantis Back Hammer
• Mantis Swinging Hammer
• Mantis Arm Sweep

Kicks: 

• Hook Kick
• Snap Kick
• Roundhouse
• Forward Foot Sweep
• Forward Knee

Practice:

Routines: 

• Mantis Hooks to punch
• Mantis Hooks to Kick
• Mantis Hook to cutter
• Mantis Hammers
• Mantis Hook to Low cutter
• Mantis Hammer Sweep & Leg Sweep.

Conditioning:

Pushups:

• Mantis Fist

Core:

• Lifted knee sit ups

Finally, I finish practice with my Basic Mantis Fists Form.

Reflection:

This Mantis Fist inspired workout focuses on the trapping aspects of the Mantis Fist Styles. Using the Mantis Fist (Hook Hand), the routines in this workout are meant to perfect the ability to lock opponents' limbs and therefore control their bodies. The Hook Hand can trap intercept at the wrist, opening opportunities for the other arm to attack. Upon attacking, the hand can retract or catch, drawing the opponents closer in, which opens up close-range attacks such as elbows, knees, stomps, sweeps, and low kicks.

The Basic Mantis Fists Form is meant to teach some basic trapping skills, close range strikes, and to demonstrate different methods for using the Mantis Fist as a strike. The striking techniques generally fall under Mantis Fist Knuckle, Mantis Back Hammer, Mantis Swinging Hammer, Mantis Wrist Cutter, and Mantis Poke; and the hooking techniques focus on hooking with single outside hook, single cross hook, reverse single hook, double hook, and double cross hook.

Traditional Mantis Fist Styles (both Northern and Southern) emphasize close range combat. They utilize trapping, hooking, and close range methods. This work out seeks to emphasize those concepts as well. The style can be a crushing fist, but it can also be used to deal with opponents gently, particularly useful in certain situations.

I hope this has been a handy read. Again, this is one of my favorite work outs.

Enjoy :D

Training: Day of the Leopard

TRAINING:

DAY OF THE LEOPARD

Preview:

The Leopard style is about speed, agility, and brutality. It employs the leopard paw which is perfect for applying immediate pressure to soft targets. Hitting from odd angles and slipping through defense is key, as is the notion of simultaneous defense and offense. Combine with throws and sweeps to take advantage of momentary paralysis caused by the leopard paw strike.

The leopard paw strike goes as follows. 

1. Extend your fingers and thumb straight forward with no space in between. 
2. Curl your fingers and thumb at the middle knuckle (do not close the fist).

The end result is the leopard's paw. It can be used in the following ways.

1. Use the middle knuckles of the fingers to hit vulnerable targets such as the ribs, muscles, or pressure points.
2. Use the curled in fingers to claw or grip a target.

The leopard paw is most safely used off angles when your strike does not meet any oncoming force.  It is very useful as an uppercut and as a body strike. When used as a grip, it can be used to quickly grip and rake off skin, for example when grabbing an arm or an attacker's midsection.

Also in this workout, I've incorporated several basic throws and sweeps. The leopard paw can stun and grip, both of which can serve to initiate sweeps and throws. These throw are not necessarily part of Traditional Leopard Style, but I blend them into this workout.

The following is my Leopard Style inspired routine:

Warmup:

Windmills: 

• Up and Down
• Done with hand in Leopard Paw form

Strikes: 

• Leopard Paw Strike
• Vertical
• Horizontal
• Uppercut
• From the side
• Hook
• Inverted

Leg Sweeps:

• Outer Reap
• Outside Foot Sweep
• Inside Foot Sweep
• Knee Wheel
• Spinning Leg Sweep

Body Throws:

• Body Drop
• Hip Throw (Legs Together)
• Hip Throw (Horse to Half-Horse)

Footwork: 

• Knee Drop Step

Practice:                              

Drills: 

• Leopard Paw 
• Straight (Vertical and Horizontal)
• Entering Hook (Forward and Reverse Step)
• Side (Horizontal)
• Uppercut
• Entering Straight in Knee Drop
• Entering Inverted in Knee Drop
• Combinations to Throw
• Entering Straight in Knee Drop to
• Outside Foot Sweep
• Inside Foot Sweep
• Foot Sweep Combination
• Hip Throw (Front and Rear)
• Body Throw
• Reverse Hook, Pivot to Vertical Straight, Reap
• Step to Reap

Conditioning:

Arms: 

• Triceps push-up

Core:

• Bicycle sit-ups

Reflection:

              This workout focuses on quick evasive strikes, throws, and sweeps. The footwork uses the knee drop, a step that gets you low and in good position to hit the midsection and sweep. The incorporation of the knee drop also increases the workout for the legs. The mindset should be to avoid oncoming strikes and while striking simultaneously. Though the windmills are practiced, this set places a lesser emphasis on blocking. If anything, the non-striking hand will check or redirect oncoming attacks, gripping when throws are to be implemented, and only blocking an attack that slips evasive maneuvers. That said, the Leopard Paw can also be used effectively in tandem with a block. However, the position is such that the block and the Leopard Paw Strike will be simultaneous. This means that the practitioner is attacking and defending at the same time, which does fall in line with the principles of this set. That said, positioning is key in the application of these techniques. Evasion takes priority to blocking, and all movements emphasize offense even when coupled with defensive maneuvers. 

Training: Day of the Eagle

TRAINING:

DAY OF THE EAGLE

Preview:

Eagle: Fierce and Agile, Cunning and Quick, Light as a Feather, Sharp as a Knife...

One of the techniques that I have learned in San Soo is the Eagle Claw. The principles of the Eagle Claw serve as the inspiration for this set.

The Eagle Claw strike has two general variations. One is a three finger claw that uses the thumb, index finger, and middle finger to grip or tear. The other is like a palm strike with the fingers curled in, also used to grip or tear. This set incorporates both, to grip and to tear or rake. However, the Chin Na or leverage/lock applications of Eagle Claw Kung Fu are not present in this set. This is mostly a striking set.

I also used the Eagle as inspiration to incorporated the use of chopping motions and wide arm movements similar to Pi Qua Quan offensively/defensively and to increase shoulder flexibility. I've also incorporated the Falling Stance/Flat Stance to build leg strength and flexibility and applied as both a defensive and offensive motion.

In short, this is one of several workouts that I've composed inspired by different styles (namely animal styles) to build on different strategies and principles extant in the Art which I study. Overall, the Day of the Eagle work-out encompasses the use of the Eagle Claw Strikes, and it also focuses on the effective use of wide, winding strikes and the falling/flat stance as a defensive and offensive position.

Warmup:

Windmills:

• Open hand, fingers slightly curled (Eagle Claw)

Strikes:

• Inside rake
• Outside chop
• Eagle Claw Strike

Kicks:

• Heel kick (straight leg)

Arm Motions:

• Wide Arm Chop
• Wide Windmills Down
• Wide Windmills Up
• Wind Windmills Mixed
• Sweeping Arms

Stances:

• Falling Stance to Squat
• Falling Stance to Half-Horse to Center (Repeat)
• Winding Windmills to Falling Stance

Practice: 

Arm Strike Drills

• Outside Rake: Half Horse. Lead arm cross check. Rear arm rake.
• Outside Chop: Half Horse. Lead arm cross check. Rear arm outside chop.
• Outside Rake to Outside Chop (Pivot Optional)
• Circling Windmill Downward Chop: Half Horse. Lead arm cross check. Rear arm up up windmill. Pivot half horse. Rear arm (formerly lead) down windmill chop. 
• Eagle Claw Strike: Half Horse. Lead arm cross check. Eagle claw strike.

Leg Technique Drills

• Falling Stance Jam
• Falling Stance Jam to Sweeping Arm
• Falling Stance to Double Palm Thrust

Gripping Drills

• Grip To Face (Eyes/Chin or Nose/Chin)
• Grip To Elbow
• Grip To Shoulder
• Grip To Pec
• Elbow on Shoulder Lock (Foe's elbow on your shoulder)
• Spinning Wrist+Shoulder Lock (Spin under arm. Foe's wrist ends up locked in front).

Conditioning:

Pushups:

• Palm, Narrow position

Core:

• Supermans

Reflection:

Just a taste of my animal style inspired work outs. These styles help me focus on training and working my whole body. Different animal, different style, and different day, but all falling under unifying purpose and unifying principles.

The Eagle Claw is not exactly for beginners. The cross block/strike principles require an investment of practice and timing. The Falling Stance Squat takes flexibility. Furthermore, the effectiveness of the Three-Finger Claw as a grip must be well-practiced and conditioned in order to be effective and painful. Nevertheless, the majority of the raking strikes are immediately effective, and should not be practiced without professional supervision. 

Personal Workouts

Personal Workouts: 

Expression of Animal Styles within San Soo

I am a practitioner of Tsoi Li Hoi Fut Hung Gar, more commonly known as Kung Fu San Soo. It is a Five-Family system that incorporates the strikes, stances, and fighting applications of several Chinese Kung Fu styles under a single, unified style. The term San Soo, a variation of the word San Shou, means "free form" and it emphasizes the versatility and applicability of the system. San Soo has many principles which, when understood, lend themselves to variation. The principles of San Soo are solid, but it is the solidity of these principles that makes the art flexible enough to fit any individual. Myself, I am a proponent of the different, which is why I seek to vary my expression of the art in as many ways as possible.

For example, I am very intrigued by the animal styles of Kung Fu. Though San Soo is not considered an animal style, the art incorporates many principles found in the animal styles. Therefore, I like to practice those principles to enhance my San Soo and I do so by dividing my training into different days which incorporate different elements of the art of San Soo. I pair each group of elements to one of the animals. For example, on the Day of the Leopard, I work my use of the Leopard Paw strike, and I work on quick lateral use of the horse, whereas on the Day of the Tiger, I work on the use of the Tiger Claw strike, and more direct, full-power applications of the horses.

I will be posting some of my workouts to share and to help me write down and record my progress in my understanding of the art.