Home training recommendation for ChoDan Mr. Sam 6-12-04

This was designed specifically for Mr. Sam in response to his request for a twice-a-week, 30-minute home solo training program. Modify and apply as desired.- NDT

General Structure/Outline
Warm-up: 5 minutes
Skill improvement: 10 min
Endurance work: 15 min
Cool-down and stretch: 5 min
Total time: 35 min


Schedule
Workout 1-Forms
Warm-up: 5 minutes Jump rope, or light shadow-fighting
Skill improvement: 10 min Slow-motion forms or broken-down portions to improve technique
Endurance work: 15 min 10 forms in this amount of time. To show best improvement, I recommend working on only 1 or 2 forms that whole workout.
Cool-down and stretch: 5 min Stretch at least 3 minutes of this time.
Total time: 35 min

Workout 2-Fighting/Sparring
Warm-up: 5 minutes Jump rope, or light shadow-fighting
Skill improvement: 10 min Work one technique at a
Endurance work: 15 min 10 forms in this amount of time. To show best improvement, I recommend working on only 1 or 2 forms that whole workout.
Cool-down and stretch: 5 min Stretch at least 3 minutes of this time.
Total time: 35 min


Focus
Forms: 3 areas need improvement: Stances, Footwork, Hand, then Focus
Stance: Front stance is pretty good, but could be lower. Only thing I'd do is aim the front toe in slightly. The center of the foot should point straight.
Back stance is usually out of alignment - heels should be on the same line, not offset. Sit down in this stance.
Tiger stance should be lower. and more consistent in length. Remember to lift the front foot and there should be no weight shift. Bend the knees!
Footwork: This is the area that needs most improvement. You have the basics of the stances, but the transition movements need to be coordinated better. I think you know what I mean. Remember, there are two pivot points on the foot - the ball and the heel. When you are shifting the weight forward, you use the ball, backward, you use the heel.
Hands: Fists should remain clenched, but squeeze at the moment of focus. Keep the index finger in tight.
Knifehand needs to have tension throughout the hand, and hook the thumb without it touching the rest of the hand.
Blocks should all remain a set distance from the body - usually a spread-hand's distance from it. Also remember the direction of the force.
Rear hand, when pulling, should be up at about the first rib.
Focus: What do I mean by this? Put all your power and the strength of your hips, legs, abs, and the snap of your arms or legs into every technique. Synchronize all movement so that your body becomes like steel for a split-second, then you're relaxed enough to, with no wasted energy, transition to the next movement with good form. You know it when you see it, and should really be able to feel it.
Finally: What will help you the most with any skill is repitition of proper technique. Once your head and body can act as one, you can get really creative and start scaring me even more!

Fighting/Sparring Techniques:
• Practice movement without crossing the legs (a la walking). In other words, try to move with a shuffle so that you are never out of position.
• Drill massive commitment when leading or countering. If not, you may as well not try - it leaves you vulnerable and shatters your own confidence when something doesn't work.
• Visualize scenarios. That was what was so great about the Channel 5 Kung Fu movies, Bruce Lee, Chuck Norris, and the other movies that we watched - they help you play out the scenes and you put yourself in the situation. You need to do that while shadowboxing.
• Visualize, then drill a certain attack, defense, or counter repeatedly so that you are successful and build muscle memory.
• Don't just punch/kick the bag. Use malicious intent when hitting, then use some speed and snappy techniques - mix it up. Work a certain combination over and over. Use clearing footwork after an attack - angle off like you know you should. Keep your hands up when working it.
• Keep that rear hand in front of you, and your rear heel off the ground, even a centimeter will do it. Remember, if your back foot is flat, you will be vulnerable. What do sprinters do when in the blocks? They have their weight forward and ready to drive off the rear leg.
• DO MANY MANY KICKS. The kicking group of techniques is now your weakest area.
• STRETCH!