Wing Chun training plan

//Wing Chun training plan
Wing Chun training plan 2018-04-12T14:28:41+00:00

前十天(第一阶段)

The first ten days.( the first phase)

@起床

@Get up

 

洗漱 —— 600~620

Wash-6:00~6:20

跑步 —— 620~720

Running-6:20~ 7:20

早饭 —— 720~800

Breakfast-7:20 ~ 8:00

@视频演示

@Video demonstration

 

看电影或者视频 —— 800~830

Watch a movie or video-8:00~8:30

@静功

@Static work

 

1.打坐禅定 —— 830~850

  1. Meditation -8:30~8:50

2.单脚站桩 —— 850~900

  1. Single foot standing- 8:50 ~9:00

3.撑地拉筋 —— 900~905

  1. Brace – pull – 9:00~9:05

4.单拳&双掌对撑发力 —— 905~910

  1. Single fist & double palms to support-9:05~9:10

@热身

@Warm up

 

1.蛙跳大腿肌肉训练 —— 910~920

  1. Frog jump-thigh muscle training- 9 :10~9:20

2.蜘蛛爬反向四肢协调训练 —— 920~930

  1. Spider crawling-reverse limb coordination training-9:20~ 9:30

3.一字拉筋 ——930~1000

  1. Do the splits-9:30~10:00

@套路

@Taolu

 

1.小念头(身体的公式&法度)—— 1000~1020

  1. Xiao Nian Tou(Body – formula & Law)-10:00~10:20

2.对拳、攻防(肌肉记忆&敌我认知)—— 1020~1040

  1. Punching, attacking and defending(Muscle memory & Cognition of enemy and oneself)-10:20~10:40

@技巧&换力

@Skill & force exchange

 

1.双手推肩(六合整力练习)——1040~1100

  1. Hands pushing shoulders(Liuhe whole force exercises)-10:40~11:00

@书法

@Calligraphy

 

1.认字 ——1100~1130

  1. Word recognition-11:00~11:30

2抄经——1130~1200

2 Copying meridians-11:30 ~12:00

@午饭&休息

@Lunch & break

 

1200 —— 1400

12:00-14:00

@踢毽子游戏时

@Kicking shuttlecock

 

1400 —— 1500

14:00-15:00

@射术时间

@Projectile time

 

1500 —— 1600

15:00-16:00

@自我复习时间

@Self-revision time

 

1600 —— 1700

16:00-17:00

@国画时间

@Chinese painting time

 

1700 —— 1800

17:00-18:00

@晚饭&休息

@Dinner & rest

 

1800 —— 2100

18:00-21:00

@禅定

@Meditation

 

2100 —— 2130

21:00-21:30

@茶道时间

@Tea ceremony time

 

2130 —— 2200

21:30-22:00

 

中十天(第二阶段)

The next ten days ( the Second stage)

 

@起床

@Get up

洗漱 —— 6:00~6:20

Wash-6:00~6:20

跑步 —— 6:20~7:20

Running-6:20 ~7:20

早饭 —— 7:20~8:00

Breakfast-7:20~ 8:00

@视频演示

@Video demonstration

看电影或者视频 —— 8:00~8:30

Watch a movie or video-8:00!8:30

@静功

@Static work

1.站禅 – 禅定—— 8:30~8:50

  1. Zen meditation station:30~8:50

2.单脚木桩 – 站桩—— 8:50~9:00

2.Single foot on wooden-zhanzhuang-8:50 ~9:00

3.顶砖 – 拉筋&听劲—— 9:00~9:05

  1. Bricks – stretch & listen – 9:00~ 9:05

4.浑圆桩&金龟探头—— 9:05~9:10

  1. Round pile & tortoise probe-9:05~ 9:10

@热身

@Warm up

1.推车 – 手臂肌肉训练—— 9:10~9:20

  1. Cart-arm muscle training-9:10~9:20

2.前滚翻&鱼跃 – 按摩脊椎—— 9:20~9:30

  1. Front roll & fish jump-massage spine-9:20~9:30

3.一字拉筋 ——9:30~10:00

  1. Do the splits-9:30 ~10:00

@套路

@Taolu

1.寻桥(身体的-腰马&转马)—— 10:00~10:20

  1. Xuan Qiao (Body – waist foot & turn foot)-10:00~10:20

2.单手推胸(手法&身法-训练)—— 10:20~10:40

  1. One-handed chest pushing (Manipulation & training)-10:20~10:40

@技巧&换力

@Skill & force exchange

  1. .圈手&摸桥(挺劲练习)——10:40~11:00
  2. Ring hands & touch hands (Strengthening exercise)-10:40~11:00

@书法

@Calligraphy

1.认字 ——11:00~11:30

  1. Word recognition-11:00~11:30

2抄经——11:30~12:00

2 Copying meridians-11:30~12:00

@午饭&休息

@Lunch & break

1.12:00 —— 14:00

 

@踢毽子游戏时

@Kicking shuttlecock

14:00 —— 15:00

 

@射术时间

@Projectile time

15:00 —— 16:00

 

@自我复习时间

@Self-revision time

16:00 —— 17:00

 

@国画时间

@Chinese painting time

17:00 —— 18:00

 

@晚饭&休息

@Dinner & rest

18:00 —— 21:00

 

@禅定

@Meditation

21:00 —— 21:30

 

@茶道时间

@Tea ceremony time

21:30 —— 22:00

 

后十天第三阶段)

The last ten days(the Third stage)

@起床

@Get up

洗漱 —— 6:00~6:20

Wash-6:00~6:20

跑步 —— 6:20~7:20

Running-6:20~7:20

早饭 —— 7:20~8:00

Breakfast-7:20 ~8:00

 

@视频演示

@Video demonstration

看电影或者视频 —— 8:00~8:30

Watch a movie or video-8:00 ~8:30

@静功

@Static work

1.步法 – 撑步—— 8:30~8:50

  1. Steps – brace – 8:30~ 8:50

2.持棍单式 – 整力强化—— 8:50~9:00

  1. Stick uniform-strength strengthening-8:50~9:00

3.顶砖加倍 – 拉筋&听劲强化—— 9:00~9:05

  1. Brick double – stretch & strengthen – 9:00~ 9:05

4.上步冲拳&转马耕拦/摊膀 – 内劲—— 9:05~9:10

  1. step punching & foot stopped farming / spreading wings-inner strength -9:05 ~ 9:10

@热身

@Warm up

1.蜈蚣爬 – 脊椎训练—— 9:10~9:20

  1. Centipede crawling-spine training-9:10~9:20

2.逃脱训练 – 空间感—— 9:20~9:30

  1. Escape training-sense of space-9:20~ 9:30

3.一字拉筋 ——9:30~10:00

  1. Do the splits-9:30~10:00

@套路

@Taolu

1.标指(身体的-格斗&发劲)—— 10:00~10:20

  1. Marking(Physical – fighting & start strength)-10:00~10:20
  2. 四向手(手法&身法-强化)—— 10:20~10:40
  3. Four-direction hand (Technique & body method – strengthening)-10:20~ 10:40

@技巧&换力

@Skill & force exchange

  1. . 黐手&过手(手法&身法-技巧训练)——10:40~11:00
  2. Crazy (Technique & body method – skill training)-10:40~11:00

@书法

@Calligraphy

1.认字 ——11:00~11:30

  1. Word recognition-11:00~11:30

2抄经——11:30~12:00

2 Copying meridians-11:30~12:00

@午饭&休息

@Lunch & break

1.12:00 —— 14:00

 

@踢毽子游戏时

@Kicking shuttlecock

14:00 —— 15:00

 

@射术时间

@Projectile time

15:00 —— 16:00

 

@自我复习时间

@Self-revision time

 

16:00 —— 17:00

 

@国画时间

@Chinese painting time

17:00 —— 18:00

 

@晚饭&休息

@Dinner & rest

18:00 —— 21:00

 

@禅定

@Meditation

21:00 —— 21:30

 

@茶道时间

@Tea ceremony time

21:30 —— 22:00

 

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课程:30天课程,少年每天8个小时 / 成人每天10小时    (6人小班)

Courses:30-Day course, 8 hours per day for adolescents / 10 hours per day for adults (Small classes for 6 persons)

授课形式:姜师父+ 闲在师父 全程授课

Form of instruction: Master Jiang + Master free-time teach all the time

包吃住,服装。

Fee includes meals, dormitory and clothes.

价格(RMB):少年 / 18000    成人 / 15000

Price(RMB): adolescents / 18000   adults / 15000