35 Lessons of Wing Chun goodness. I’ve combined two series, the Intro To Wing Chun and the How To Apply are now conveniently one continuous series. Enjoy and please do not forget to help me grow the channel and the art of Wing Chun by Liking, Commenting, Subscribing and Sharing each video lesson. MAHALO! – Sifu Z
I’ve Re-Released my “Self Defense for Nomads” Series
I have included my “Self Defense for Nomads” series in my Nomad World playlist. Check it out and enjoy! – Sifu Z
Sifu Z Teaching Status Update
Circumstances have me rather – working arduously, or attempting to get more than four hours of sleep in a 24 hour period. This means my ability to do anything else, including teach Wing Chun, is extremely challenging.
However, I remain loyal to my long term students. In kung fu, this is historically known as a teachers closed door era of teaching.
Creating posting, and even more importantly, managing content online is a full-time job, one in which at the moment I simply do not have time for. So for this reason, I ask my beloved students to simply contact me directly via the plethora of methods available. Simply request a lesson, be it live or within the archives.
Once the opportunity arises, or when I can find someone to help me tackle the task, I will update the Patreon offerings. This will include creating archives. As long as the footage is not corrupted my Wing Chun archive dates all the way back to 1994. Currently, this is a treasure trove for my most dedicated students.
I hope this post sees you all in good health and spirits during these challenging times. Any potential new students interested in training with us can begin the process by interacting with our current content available to the public.
To everyone reading this post that would like to join me in participating in the greatest art form known to humanity – online reciprocality is the Internets currency. Our very online success relies upon it. Like, share, comment and subscribe to all of our content. Do not be a passive consumer. Be proactive in creating the change we all want to see. Trust me – together with Wing Chun, we can and will help to create a better world now and into the future for our children. – Sifu Z
ps- In the end when all is said and done – all you are left with in life is the love and integrity you have struggled to create. It is the only thing you can take with you.
Basic 20 Min. Exercise Routine 4 Days/wk
Sifu Z’s Basic 4-day a week, 20-minute workout plan that includes a warm-up and cool-down routine:
Day 1 – Upper body workout:
Warm-up:
• Arm circles (1 minute)
• Shoulder taps (1 minute)
• Jumping jacks (1 minute)
Workout:
1. Pull-ups or inverted rows (3 sets of 10 reps)
2. Plank (3 sets of 30 seconds)
3. Dips (3 sets of 10 reps)
4. Chin-ups or Australian pull-ups (3 sets of 10 reps)
Cool-down:
• Triceps stretch (1 minute)
• Shoulder stretch (1 minute)
• Chest stretch (1 minute)
Day 2 – Lower body workout:
Warm-up:
• Leg swings (1 minute)
• High knees (1 minute)
• Squat jumps (1 minute)
Workout:
1. Squats (3 sets of 10 reps)
2. Lunges (3 sets of 10 reps)
3. Glute bridges (3 sets of 10 reps)
4. Calf raises (3 sets of 10 reps)
Cool-down:
• Quad stretch (1 minute)
• Hamstring stretch (1 minute)
• Calf stretch (1 minute)
Day 3 – Cardiovascular workout:
Warm-up:
• Jumping jacks (1 minute)
• High knees (1 minute)
• Butt kicks (1 minute)
Workout:
1. Jumping jacks (20 minutes)
2. Burpees (20 minutes)
3. Mountain climbers (20 minutes)
Cool-down:
• Hamstring stretch (1 minute)
• Quad stretch (1 minute)
• Calf stretch (1 minute)
Day 4 – Full body workout:
Warm-up:
• Jog in place (1 minute)
• Leg swings (1 minute)
• Arm circles (1 minute)
Workout:
1. Plank (3 sets of 30 seconds)
2. Push-ups (3 sets of 10 reps)
3. Squat jumps (3 sets of 10 reps)
4. Leg raises (3 sets of 10 reps)
Cool-down:
• Butterfly stretch (1 minute)
• Glute stretch (1 minute)
• Full body stretch (1 minute)
The way you approach this routine is important. Your Wing Chun Form training alone is far more superior in developing overall balance. Yet we can use these simple exercises to gauge where our bodies are at in reference to a general level of fitness. For instance, knowing what exercises you feel weak on informs us of where we should be focusing in our Wing Chun postures. If your abs are weak you would focus more on your core when doing your Wing Chun forms.
As you establish gains in one area you can then start working the next weakness, say your arms hands or wrists. This Wing Chun approach to exercise also assures you don’t dogmatically repeat your fitness routine (or Life) without dynamic regard to what’s happening to your dynamic body. Mindless repetition eventually creates more injury than body strength. This mindless approach comes with diminished returns.
Remember to always listen to your body and adjust the intensity and difficulty of the exercises as needed. Incorporating a warm-up and cool-down routine can help prevent injuries and improve overall flexibility and mobility. On your off days you can perform your Wing Chun postures, which also take no more than 20 minutes to perform the entire traditional system. Again this is a basic routine that creates a solid foundation to build upon and refer back to when needed. In Wing Chun we always refer back to the basics. The roots must never be neglected. – Sifu Z
A New Look at Kim Yee Mah
A deeper dive into the Wing Chun concept of grounding. I introduce a new metaphor to help apply this awesome technique.
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