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Advance White Belt

  1. The 5 external and 3 internal: overview
  2. 18 Hands of lohan of Qi gong
  3. The 5 basic kicks
  4. The 5 basic stances
  5. The 5 basic punches
  6. Stance form
  7. 4 walls
  8. Advance white belt boxing sets
  9. Advanced white belt conditioning
The 5 External and 3 Internal
The 5 external schools:
  1. Dragon
  2. Tiger
  3. Leopard
  4. Snake
  5. Crance
The 3 internal Schools:
  1. Tai Chi chuan
  2. Ba qua zhang
  3. Xing yi
Introduction to Qi Gong
Basic seated, standing, walking, and moving qi gong meditations are introduced. The 18 hands of lohan are the basic movements of Qi gong. the 3 dan tiens are Jing, Qi, and Shen
18 Hands of Lohan
  1. Lifting Sky
  2. Shooting Arrows
  3. Plucking Stars
  4. Turning Tackles
  5. Turning the cosmos
  6. Punching with eyes wide
  7. Looking back and carrying the moon
  8. touching toes nourishing kidneys
  9. 3 Levels to earth
  10. Divine Crane dances
  11. 2nd Carries Mountains
  12. Lohan Draws the Knife
  13. Fierce Tiger pushes Mountain
  14. Green Dragon separates water
  15. Green Dragon presents claws
  16. Big Windmill
  17. Lifting heel bending knees
  18. Divine Crane rotates knees
The 5 basics
The 5 kicks
  1. Front Riser Kicks
  2. Cross Kicks
  3. Inside Kicks
  4. Outside Kicks
  5. Side Riser Kicks
The 5 Stances:
  1. Ma bu
  2. Gong bu
  3. Pu bu
  4. Xie bu
  5. Xue bu
The 5 stance punches
  1. Ma bu - punches to the front
  2. Gong bu - punches across
  3. Pu bu - low chop with front hand, or lunge into Gong bu and punch
  4. Xie Bu - Front punch
  5. Xue bu - front punch
The 5 stances transition form - Ma bu into gong bu, right reverse punch into front kick left hand upward block with right punch into Ma bu. Left leg steps back into Xie bu with right leg steps up into Xue Bu with front palm and left hand whip. repeat to return to starting point.
4 walls; Coordination drill Start with a right foot stomp followed by left foot stomp, left hand down block and right cross punch. repeat 4 times, facing all 4 walls or directions. Reverse to work opposite motions. Advance White Belt Boxing sets
  1. Front Punch (outside lead hand) blocked with front hand
  2. Front Punch Block and countered with front hand
  3. Front Punch (inside lead hand) blocked and countered with front hand
  4. Front Punch (Inside lead hand) blocked and countered with back fist and shoulder ram combinations
  5. Back front punch outside block and counter back punch
  6. back front punch back spin block back fist and shoulder ram
  7. mixed front punches block and countered front hand only
  8. Front and back punches block and counter
  9. Back front kick/ side kicks/ reverse side kicks step evasion
  10. Back front kicks/side kicks/reverse side kicks step evasion into down block and counters
  11. Mixed kicks step block and counter
  12. Random single attacks
Advanced white belt conditioning
Advance white belt students expand on the existing conditioning routines. Makiwara board and bar conditioning, beginner iron palm training, and beginner partner drills will be practiced with more repetitions and more areas of the body, Qi gong and regular practice of conditioning routines become even more important to help prepare for higher level conditioning later on. The workout routine also becomes a bit more difficult and should push the Advnace white belt to be able to perform 15 to 20 repetitions of most basic exercises. At the stage the advanced white belt should be able to hold a horse stance, side kicks, head stand, and abdominal hold for 2 minutes.
White Belt
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