Daily Training Schedule for Consolidating the Basics of Three Wing Chun Forms
Wing Chun, a well – respected Chinese martial art, has three fundamental forms: Siu Nim Tao, Chum Kiu, and Biu Jee. A well – structured daily training schedule is crucial for beginners to solidify the basics of these forms and gradually improve their skills. Here’s a comprehensive daily training plan.
Morning Session: Siu Nim Tao – Building the Foundation
Stance and Posture Practice
Start your morning training by focusing on the Yee Ji Kim Yeung Ma (two – character clamping horse stance). Stand with your feet shoulder – width apart, knees slightly bent, and your weight evenly distributed on both feet. Keep your back straight, shoulders relaxed, and head upright. Hold this stance for 5 – 10 minutes initially. As you progress, gradually increase the duration to 15 – 20 minutes. This stance provides a stable base for all the movements in Wing Chun and helps in developing proper body alignment.
Basic Hand Techniques
After mastering the stance, move on to the basic hand techniques in Siu Nim Tao. Begin with Tan Sau (spreading hand). Extend your arm forward with the palm facing up and the elbow slightly bent. Practice this movement 20 – 30 times on each side. Then, switch to Bong Sau (wing hand), where you raise your arm to the side with the elbow bent at a 90 – degree angle and the palm facing inwards. Repeat this 20 – 30 times on each side as well. Finally, practice Fuk Sau (pressing hand) by pressing your palm downwards with force. Do 20 – 30 repetitions on each side. These techniques are the building blocks of Wing Chun, and regular practice helps in developing muscle memory.
Breathing Control
Breathing is an integral part of Siu Nim Tao. As you perform the hand techniques, coordinate your breathing. Inhale deeply through your nose as you prepare for a movement and exhale slowly through your mouth as you execute it. For example, when doing Tan Sau, inhale as you raise your arm and exhale as you extend it forward. This breathing pattern helps in maintaining relaxation and focus during training. Practice breathing control for 5 – 10 minutes at the end of your Siu Nim Tao session.
Afternoon Session: Chum Kiu – Adding Mobility
Footwork Drills
In the afternoon, shift your focus to Chum Kiu, which emphasizes footwork. Start with the basic turning stance. From the Yee Ji Kim Yeung Ma, pivot on one foot and turn your body 90 degrees. Practice this turning movement 10 – 15 times in each direction. Then, move on to the forward and backward stepping. Take a small step forward with one foot, followed by the other foot, maintaining the proper stance. Repeat this 10 – 15 times forward and then do the same backward. Footwork is essential in Chum Kiu as it allows you to move around your opponent and control the space.
Combining Hand and Foot Movements
Once you are comfortable with the footwork, start combining it with the hand techniques from Siu Nim Tao. For example, as you turn your body, perform a Tan Sau with one hand and a Bong Sau with the other. Practice this combination 10 – 15 times in each direction. Then, try incorporating the forward and backward stepping with hand strikes. As you step forward, deliver a punch or a palm strike. Do 10 – 15 repetitions of these combined movements. This helps in developing coordination between your upper and lower body, a key skill in Wing Chun.
Exploring New Techniques
Chum Kiu also introduces new techniques such as the three – push repeated palm. This technique involves a series of rapid palm strikes delivered while moving forward. Practice this technique 10 – 15 times, focusing on the speed and power of your strikes. Additionally, work on the upper, middle, and lower Bong Sau combinations. These new techniques add complexity to your training and help in expanding your skill set.
Evening Session: Biu Jee – Developing Precision and Power
Finger – Striking Practice
Biu Jee is known for its finger – striking techniques. Start your evening session by practicing Biu Sau (thrusting hand) and Gum Sau (pressing hand) against a soft target, like a padded wall. For Biu Sau, extend your index and middle fingers forward with force, aiming for a specific point on the target. Do 20 – 30 repetitions on each hand. For Gum Sau, press your palm downwards using your fingers. Repeat this 20 – 30 times on each hand. These exercises help in developing the strength and precision of your finger strikes.
Power Generation Exercises
To generate explosive power in Biu Jee, practice exercises that involve the rotation of your waist and the shifting of your hips. Stand in a stable stance and perform a series of rapid turns, using your waist to drive the movement. As you turn, imagine generating power that can be transferred to your hand strikes. Do 10 – 15 sets of these turns. Then, practice stepping forward with a sudden burst of power and delivering a finger strike at the same time. Repeat this 10 – 15 times. These exercises help in developing the explosive power that is characteristic of Biu Jee.
Precision Training
Precision is crucial in Biu Jee. Set up small targets, such as coins or markers, on the training equipment. Practice striking these targets with your finger – striking techniques. Start with larger targets and gradually move on to smaller ones as your accuracy improves. Do 10 – 15 attempts for each target size. This precision training ensures that your strikes are effective and can hit the opponent’s vital points accurately.
By following this daily training schedule, focusing on Siu Nim Tao in the morning, Chum Kiu in the afternoon, and Biu Jee in the evening, you can effectively consolidate the basics of these three Wing Chun forms and make steady progress in your martial arts journey.
0. This is not a super budget online school, a one-time purchase, lifetime after-sales service :
If you purchase a super-budget course, you might pay and then leave it there forever, we are serious about spreading the art, so let’s be valuable to each other, valuable customers, and valuable courses provider
1. Full delivery of the systematic, detailed content, and in-depth explanation as in our offline school:
Unlike many other videos on the internet, only show drills and/or give a few explanations, certainly, you won’t get the core and a road map of the system.
2. Multiple Kung Fu Systems perspectives
Due to my personal experience, you will have a much more open-minded kung fu journey, which can only be found here.
I am not a master, just a senior student, so I can put myself in your shoes, like helping my past self.
3. 1-on-1 online meeting guidance and homework feedback
I do not own an offline school, I only do private coaching and online courses.
If you are serious about your training, you are recommended to submit your video record of your exercise to me.
I will give my feedback to you, and if any questions regarding Ving Tsun or my language/ explanation in the course,
simple arrangement, we can have an online meeting
Official website address：http://www.wslwingchunonline.com/
