Los Angeles Curriculum

Fitness Program

Alternate splits

Waist twisting (three times to each side)

Run in place

Shoulder circling

High kicks

Side kick raise

Sit-ups

Waist twisting

Leg raises

Forward bends

Punching:

(Hanging paper*, glove, glove pad, wall pad, heavy bag)

*Paper Hanging exercise

Bruce taught this exercise for two reasons, control and speed. Tape two wires to a concrete wall. The wires allow you to put an 8 by 11 sheet of paper at different depths towards the wall. The idea was to strike the paper as hard as you could, without moving it. You kept pushing the paper closer and closer until it laid against the wall. You had to hit as hard as you could, without busting your hand up. You became very skilled at depth control. The second exercise was for speed. You hung the paper from two corners, about shoulder high. The idea was to rip the paper with a punch. This required two elements, speed and recoil. It was the recoiling action that tore the paper. This was an important quality for doing concussion punching.

Warm-up - the letting out of water [the idea of dropping the hammer loosely]

The straight punch (left/right) then with pursuing

The entering straight right

high

low

The back fist

Kicking:

Warm-up - (left/right)

letting out of water

the whip

Side kick - (left/right)

[note: choice of group training method]

Facing two lines

In group

One student comes out

Straight kick - (left/right)

Rear kick

The shin/knee/groin kicks

Hook kicks [low first] and toe kick

Combination kicking - eventually with hand

Basic Defense:

The stop hit

The shin/knee kick

The finger jab (close range)

Any type of kick to fit in

The four corner counter

Power training:

Isometric training:

The upward outward force

The basic power training

The punch

The kick

Classical techniques

Pak sao

Lop sao

Gwa chuie

Chop chuie/gwa chuie

Pak sao/gwa chuie

Double lop sao (a & b)

Chop chuie/gwa chuie, lop sao/gwa chuie

Jut sao

Pak sao/jut sao

Chop chuie/gwa chuie/jut tek

Inside gate tan da

Tan da low/gwa chuie

Chop chuie/gwa chuie/lop sao

Combination:

Right hand feint with groin kick

Right kick feint with bil-jee

Right feint to stomach with right straight to head

Right feint to head shift to right to stomach.