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Your Training Plan - example

week Monday Tuesday Wednesday Thursday Friday Saturday
Week

1
FORM:
SNT, 10 min

CHAIN PUNCHES:
200 nonstop

FORM:
SNT, 10 min

CHAIN PUNCHES:
10 sets @ 20 punches

FORM:
SNT, 10 min

CHAIN PUNCHES:
nonstop 60 seconds

FORM:
SNT, 10 min

CHAIN PUNCHES:
forward step, 60 sec

FORM:
SNT, 10 min

CHAIN PUNCHES:
2 sets @ 100 punches

FORM:
SNT, 10 min
Week

2
FORM:
on left leg, 2min

CHAIN PUNCHES:
300 nonstop

FORM:
on right leg, 2min

CHAIN PUNCHES:
10 sets @ 30 punches

FORM:
left & right, 2 min

CHAIN PUNCHES:
nonstop 90 sec

FORM:
SNT 1.part, 2 min

CHAIN PUNCHES:
forward step, 90 sec

FORM:
SNT 2. Part, 2 min

CHAIN PUNCHES:
2 sets @ 150 punches

FORM:
SNT 3. Part, 2 min
Week

3
FORM:
SNT 4. Part, 2 min

CHAIN PUNCHES:
400 nonstop

FORM:
SNT 5. Part, 2 min

CHAIN PUNCHES:
10 sets @ 40 punches

FORM:
SNT 6. Part, 2 min

CHAIN PUNCHES:
nonstop 120 seconds

FORM:
SNT 7. Part, 2 min

CHAIN PUNCHES:
forward step, 2min

FORM:
SNT 8. Part, 2 min

CHAIN PUNCHES:
2 sets @ 200 punches

FORM:
SNT complete
Week

10
CHAIN PUNCHES:
1000 nonstop
CHAIN PUNCHES:
10 sets @ 100 punches
CHAIN PUNCHES:
nonstop 5 min
CHAIN PUNCHES:
forward step, 5 min
CHAIN PUNCHES:
2 sets @ 500 punches
FORM:
SNT complete

Chain punches are one of your most important and powerful weapons!

SNT - Siu Nim Tao, first form of the kung fu system

Chain Punches - Every chain punching exercise ( nonstop, sets or + forward step) has to be done so that even the last punch is as powerful and controlled and accurate as the first one. It means, you need to concentrate and to give everytime your best. If you practice sets, count the punches of your left or right arm only. Counting 20 punches on the left means you did one set @ 40 punches.

Mondays - punching nonstop without time limit
Tuesdays, Fridays - practicing in sets, with a 10 to 15 second break between sets
Wednesdays - as many punches as possible within the time limit (speed!)
Thursdays - forward (advancing) steps coordinated with punches

Week 2 - Siu Nim Tao on one leg means, the knee of the leg that is carrying your bodyweight is slightly bend. Your second foot is lifted about 5 to 10 inches from the ground.
Week 10 - That's the goal for a very good student after weeks of hard training.
By the way - Wing Tsun fighter who participated in full contact competitions did up to 5000 nonstop chain punches per
day, 8 to 10 punches per second reaching up to 250 kilopond (kilogram weight) punching power!


Disclaimer, Warning
The defensive techniques and self-defense descriptions on this Web site may not be appropriate for those who are not in good physical condition. Consult always with your physician first. Neither the publisher nor the author or trainer shall be liable for injury suffered by any person. In addition, due to the innumerable variables inherent in any situation in which an assailant attacks, neither the publisher nor the author or trainer make any representation, warranty or guarantee that use of the techniques described will achieve any particular result. Specific self-defense responses illustrated or described may not be justified in any particular situation in view of all of the circumstances or under the applicable federal, provincial or municipal law.

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