Mantis Kung Fu Video Link: Kung Fu Quest II

TANG LANG QUAN

The Mantis Fist. Yesterday was mantis day (the day when I do my Mantis Fist workout). It being one of my favorite workouts, I am going to revamp the structure of my Mantis Workout post, but first I am going to post this link to an episode of Kung Fu Quest II. Kung Fu Quest is a Chinese series that shows Kung Fu practitioners traveling around China to learn from different masters of different styles. This episode is the Mantis Kung Fu episode. Please enjoy; I know I did.

Video: Snake Fist

SHE QUAN

THE SNAKE FIST

She Quan (The Snake Fist) is one of the many Kung Fu Styles based on animal movements. This is a video I found that shows a traditional Snake Fist form. More to come later. In the meantime, enjoy.

Training: Day of the Snake

TRAINING: 

DAY OF THE SNAKE

Preview:

The snake style is efficient, sneaky, and unconcerned with brute strength. It's about being in the right place at the right time and setting up your opponent. With a simple flick of the wrist, palm, or fingers, you can drastically change an aggressor's destiny. In addition, many snakes constrict and wrap, and some snake styles do just that. These snake stylists can wrap up a foe and break fragile sections of the frame. The snake forms are used with patience and control; the snake doesn't bite if you leave it alone.

My snake inspired workout emphasizes the snake fist, which is basically similar to the spear fist, or a palm with pointed fingers, but often held at an angle in relation to the wrist. The snake fist is used to hit precise targets, and it allows the hands to be quick, which in turn allows the hands to parry, block, or sneak up along the target's limbs to wrap them up. This is the secondary emphasis of this workout--a number of joint locks that can either limit the opponent's movement or disable them to the point where they are no longer able to attack.

The kicks in this workout are low and minimal, as seen in most snake styles.

Warmup:

Windmills: 

• Straight Fingered Palm

Hand Strikes: 

• Snake Strike (Snake Fist)

Leg Strikes:

• Snap Kick
• Side Kick

Practice:

Striking Drills:

1. Hand Redirect and Snake Strike
2. Double Hand Drop and Snake Strike
3. Reverse Step Snake Strike
4. Reverse Step Snake Strike (Inverted Fist)

Locking Drills:

1. Snake Weave to Shoulder Lock
2. Snake Weave to Double Shoulder Lock (End up behind opponent)
3. Snake Weave and Elbow Lock (Forearm as fulcrum)
4. Snake Weave and Inside Wrist Lock (Can lead to drop)
5. Snake Weave and Bent Elbow Drop (Similar to Four Direction Throw)
6. Snake Weave and Chicken Wing Wrist Lock (End Side by Side)

Conditioning:

Arms: 

• Judo Push-Ups
• Reverse Judo Push-Ups

Core:

• Cobras

Reflection:

This snake workout focuses on one of the most precise fists one can apply. The snake fist is meant to hit very specific targets effectively, but if used incorrectly it can be injurious to the practitioner. The key to using the snake fist is accuracy and positioning. The snake fist should not go against the target's force; rather, it should hit from off angles. In this respect, it is very similar to the leopard paw strike. Their main differences, however, are the leopard paw's broader and harder striking surface, which means it can hit more head on, and it's shorter range  The snake strike has longer range and an even more specific striking surface than the leopard strike, and is risky if the target is oncoming.

This snake workout also focuses on the crushing and constricting aspect of the snake. The ability to weave through an opponent's defense (similar to chi sau, or "sticky hands") is required to set up crushing locks that can crack an opponent's structure. This workout puts those skills to practice.

Overall, this is a manipulative style that uses accuracy, positioning, and sensitivity as opposed to brute strength. You don't even have to lift, bro. But you do have to practice.

Hou Quan (Monkey Fist): A Video

HOU QUAN

Hou Quan translates into "Monkey Fist," and it is an awesome style of Kung Fu. Below, I am posting a video of traditional Hou Quan. I hope that you all enjoy it.

Training: Day of the Monkey

Training: 
Day of the Monkey

    Monkey style (Hou Quan) favors a playful nature. It's all about the rolling, turning, feinting, and going for the unexpected. Quick snapping strikes are set ups to sweeps and trips. There is also an element of ground fighting in Monkey Style.

    This is my monkey style inspired training. The focus is on some (very basic) floor mobility motions. The strikes are in the cup hand, hammer, back fist, knuckle rap, and fist forms. The cup hand is meant to be similar monkey claw fist which is basically a loosely opened fist (hand is half-closed). The knuckle rap is applied similarly but for more penetration to soft or small targets.

    The kicks I'm including so far are mostly low, and I include a combination of kicking techniques which is meant to be both evasive and efficient. Also included are sweeping techniques and the scissor drop technique. I used to include crescent kicks.

My monkey style training is as follows...

Warm-Up:

Windmills:

• Hand in cup position.

Strikes:

• Backfist
• Hammer (Vertical)
• Cup strike
• Knuckle Rap
• Fist

Stretching:

• Forward Bend Heel Stretch 
• Forward Lunge/Hip Stretch
• Back Heel Stretch
• Thigh Stretch (Forward Bend)
• Triceps Stretch (Hold Above/Behind Head)
• Heel Stretch Along Wall
• Hamstring Stretch (Hold /w Hand Leg Backwards)
• Hamstring Stretch (Lift and Hold /w Hand Leg Backwards)
• Leg Stretch (Hold /w Hand Forward Crescent)

Kicks:

• Stepping Snapkick
• Inside Crescent Kick
• Turning Side Kick
• Turning Back Kick
• Roundhouse Knee

Footwork:

• Monkey walk
• Stumbling Ape

Groundwork:

• Back Sweeping Kick
• Leg Scissors
• Rolling Leg Scissors

Leap Work:

• Jumping Up
• Arching Jump 
• Arching Jump to Knee Drop

Practice:

Drills:

• Crossblock to Cup/Rap, Backfist with lifted knee
• Rap to knuckles
• Upper Combo to Kick
• Backstep hammer, backhand, palm drop
• Backstep backhand, hammer, backhand, palm drop
• Snap kick, skip heel kick, knee
• Windmill to sweep
• Windmill to scissor
• Leaping Fist

Conditioning:

Push-ups:

• Cartwheels

Core:

• Leg windmills
• Inside
• Outside
• Double In
• Double Out
• Lateral
• High Knee Walking

Reflection:

        The monkey workout is the funnest workout in so far as it involves a lot of rolls and turns. There's a lot of motion and flare. It's unconventional. It doesn't have a serious face; it doesn't seem to take itself too seriously, but it's effective, and it's fun. Monkey Kung Fu is pretty awesome, and I use this workout to emphasize the San Soo techniques that resonate with the monkey's carefree spirit. Both styles definitely embody the notion that when it comes to combat, one doesn't have to be tied down to tradition or convention. When you understand what your body can do, and you train it to move flexibly, you can engage from any angle, any direction, and you can make it work for you. 

Training: Eight-Extremes Day

Training:

Eight-Extremes Day

This workout is different from some of the others because it's not based on one of the animal inspired styles. This workout is inspired by the "Eight-Extremes" style known as Bajiquan. This style emphasizes short-range fighting, and it utilizes elbows, fists, kicks, knees, and even strikes with the hips and shoulders. The stances are held a bit higher than some other types of kung-fu, which in my view make it quite mobile. San-Soo can be a very close-range fighting style, so using "Bajiquan" as an inspiration, I focus on the elements of San-Soo that they have in common--the ability to fight in close and use almost any extremity to defend yourself against an opponent. I also focus the use of short bursts of power, and the ability to use powerful strikes backed by the power of the body working as a single unit.

The following is my "Eight Extremes" inspired routine.

Warmup:

Windmills: 

• Short, Fist.

Arm  and Body Strikes: 

• Forward Punch 
• Side punch
• Ramming Elbow
• Dropping Elbow
• Shoulder Strike (Half Horse and Empty Stance)
• Back Elbow Strike (Half Horse and Empty Stance)

Kicks: 

• Low snap-kick (front and rear)
• Stepping knee

Footwork Exercises:

• Horse to Horse
• Horse to Half Horse to Center
• Half Horse to Half Horse
• Half Horse Stepping (No switch)
• Shooting Horse
• Shooting Half Horse

Practice:

Drills: 

• Elbow Charge (Horse and Half-Horse)
• Elbow Sweeping Drop
• Stepping Fist from Horse
• Back Elbows (Reverse Horse and Empty Stance)

Conditioning:

Stance Holding:

• Hold Elbow in Full Horse
• Hold Fist in Full Horse

Pushups: 

• Diamond

Core: 

• Traditional Situps/Crunches

Overall, I'm going for intense, low/narrow horse, firm half-horse...Full body motion, explosive power. Hit with your entire body--with everything you've got.

Training: Day of the Dragon

TRAINING:

DAY OF THE DRAGON

Preview:

Today I'm posting about my "Dragon Style" workout. It is inspired by Dragon Style Kung Fu, which is one of the only styles with a mythical creatures attributed to it, seen as a combination of different styles (snake, tiger, crane, etc). It tends to emphasize zig-zag footwork, internal power, pressure points, and short ranged attacks that utilize winding power. There are also gripping attacks that emphasize joint manipulation. Many styles employ hissing during the motions. 

The following is my Dragon inspired workout. It employs palms, pressure strikes, hammers, and, now, some basic body manipulations via the Dragon Claw. 

The Dragon Claw Technique is basically a Claw Strike where the fingers are in a similar pattern to the Tiger Claw, but are maintained more straight. It is used to press pressure points and grip the foe's body. In this work-out, it is used to grip and manipulate the skeletal frame.

Also, in this workout I focus on the cross-steps and forward step. I also combined elements of Baguazhang to emphasize an evasive and behind the foe style which takes advantage of proximity, combined with the dragon claw technique. Furthermore, I have added the Dragon Motions of Xing Yi Quan, which also incorporate the locking techniques, the claw techniques, and the cross step.

Warmup:

Windmills: 

• Open hand & Dragon Claw

Fists: 

• Single Palms (Horizontal and Vertical)
• Double Palms
• Middle Knuckle Fists
• Forward Hammer (Horizontal)

Kicks: 

• Low Back Kick
• Low and Mid Hook Kick
• Sneak Back Kick

Basic Drills: 

• Double Palm Pivot
• Circle Walking
• Dragon Walking

Footwork: 

• Front Crossover
• Back Crossover
• Forward Horse (Shoot)

Practice:

Hand Technique Drills:

• Back Crossover Elbow
• Front Crossover Middle-Knuckle Fist & Sweep
• Forward Shoot Middle-Knuckle Fist combo: front, ear, upper pec
• Forward Shoot Double Palm Redirect to Double Palm Strike
• Forward Shoot Double Palm Redirect to Palm Strike (Far or Near Chop)

Leg Technique Drills:

• Low Back Kick to Knee (From Cross, Shoot, and Reverse)

Gripping Technique Drills:

• Reverse Step Pivoting Elbow Throw 
• Circle Step Redirect to Dragon Claw Manipulation (Neck)
• Forward Shoot to Inside Dragon Claw Redirect (Neck)
• Forward Shoot to Outside Dragon Claw Redirect (Neck)
• Forward Shoot to Double Dragon Claw Drag (Neck)
• Step Forward Drill Fist to Cross Step Dragon Claw Arm Lock (Elbow)

Reflection:

The Dragon style is awesome, but it's also the most mysterious to me since Dragon Style is one of the ones I know the least about. Again, this workout is inspired by what I know of this style. Again, inspired is the proper term. I am not a student of any style of Dragon Kung Fu.

The hand techniques are the palms (horizontal and double) to deliver strikes penetrative strikes to the torso and the Middle-Knuckle Fists to strike vital points. The single palms are for quick strikes, the double palms can be used for more impact and also more projection.

Furthermore, I added the horizontal hammer to this workout for it is effectively employed in Southern Dragon Kung Fu, and it is a powerful strike.

The cross steps are employed to give mobility and an ability to attack and evade from all angles. Both the front and back cross steps can be used to set up strikes, sweeps, and kicks. They can switch from one to the other, and they can keep the practitioner moving and turning to feint and strike. They can be quite effective in the arsenal of a crafty user. 

The forward step is also quite important, as is pivoting to create winding power. This is applied here with the knuckle-fist combination. The forward step can also create a powerful forward thrust, as seen in the palm strike application.

In terms of leg attacks, I use this workout to emphasize hooking kicks and back kicks applied from the cross step. However, roundhouse kicks and side kicks are also very applicable from these positions.

All in all, this workout is meant to be versatile just like the chimeric creature of Chinese myth.

Training: Day of the Crane

TRAINING:

DAY OF THE CRANE

Crane Style...elegant, light, and powerful. Focused on speed and flexibility, this work out motivates techniques that can empower the user against threats without focusing on brute strength. On the day of the Crane, I work on my footwork, balance, intercepting windmills, and also a number of strikes particular to the crane.

The Crane focuses on evasion and speed. Indeed, it is a soft style in many ways, but its strikes are formidable. The Crane's Wing is a powerful hit with the forearm, and the Crane's Beak, a multi-finger strike, is also a potent weapon.

The following is my Crane Routine.

Warmup:

Windmills:

• Crane's Beak (Hook)

Hand Strikes: 

• Crane's Wing (Lift)
• Crane's Wing (Drop)
• Crane's Wing (Hammer)
• Palm Strike
• Crane's Beak
• Crane's Neck
• Wing Sweep Strike

Leg Strikes: 

• Snap Kick
• Spring Kick (Heel and Toe)
• Leg Jam
• Crescent Knees

Practice: 

Hand Striking Drills: 

• Crane's Wing Lift Outside
• Crane's Wing Lift Inside
• Crane's Wing Lift (Reverse Step)
• Crane's Wing Drop Outside
• Crane's Beak Hook to Beak
• Crane's Wing Hammer

Kicking Drills:

• Leg Jam 
• Leg Jam Cross
• Inside Leg Sweep
• Side Kick Jam
• Stepping Side Kick

Locking Drills:

• Crane's Beak Lock
• Crane's Wing Sweep
• Crane's Beak Hook to Catch and Knee
• Crane's Beak Combination to Kick 

Conditioning: 

          
Stance Training:

• Crane's Posture (2 Forms)

Core: 

• Half V's

Arms: 

• Triceps with Open Palm

Stretches: 

• Splits

Reflection:

         My crane style workout uses a lot of redirections via the crane's wing and crane's beak hook. Both are meant to move attacks away from their original trajectory in order to open the opponent to attack. 

         With the crane's wing, this can be applied in a soft manner or it can be applied quickly and sharply to inflict damage to the oncoming limb. Either way, the redirection is followed by attacks to subsequently exposed targets, such as palms to chin or  heart, or kicks to the legs or body.

         The crane's hook is slightly different. The hook brings the opponent in closer. The hook itself can also be used to trap and lock the limb that it hooks. Afterwards, the opponent is opened to be struck by arm strikes such as the crane's beak or with leg strikes such as knee strikes. The crane's hook can also help destabilize the opponent's balance, opening them for sweeps and attacks to the lower body.

          Mobility, flexibility, lightness, and speed are the more important aspects of the crane's strategy. The techniques do not require too much "muscle," but they should be applied precisely and with good speed in order to deal quick penetrating damage.