Iron Vest Qigong Book

1 Iron Vest Qigong: Internal Strength & Health Set Copyright © 2006 Keen’s Martial Arts Academy First Printing 2000 Se

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Iron Vest Qigong: Internal Strength & Health Set Copyright © 2006 Keen’s Martial Arts Academy First Printing 2000 Second Printing 2006 All rights reserved. No part of this book may be reproduced in any form, without written permission from the author or publisher. Published by: Keen’s Martial Arts Academy WWW.KMAA.INFO ISBN-13: 978-1-60243-000-6 ISBN-10: 1-60243-000-4

WARNING This book is presented only as a means of preserving a unique heritage of the martial arts. Neither the publisher nor the author makes any representation, warranty or guarantee that the techniques described or illustrated in this book will be safe of effective in any self-defense situation or otherwise. You may be injured if you apply or train in the techniques illustrated in this book, and neither the publisher nor the author is responsible for any such injury that may result. It is essential that you consult a physician regarding whether or not to attempt any technique described in this book. Specific responses illustrated in this book may not be justified in any particular situation in view of all of the circumstances or under the applicable federal, state or local law. Neither the publisher not the author makes any representation or warranty regarding the legality or appropriateness of any technique in2 this book.

Dedication To those at the JCC for being the first to learn the Iron Vest

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Chinese Strength & Health Program: Iron Vest Qigong Table of Contents About Professor Thomas Keen Chapter 1: History, Tradition & Benefits of Iron Vest How to use the Training Log Chapter 2: Set # 1 The Big Hug Monk holding the bowl Buffalo goes to the sea Rest Position Movement Exercises Rabbit on Parade Crane Cat Chases the Mouse The Whip Twist & Palm out Chapter 3: Set # 2 The Bird Flies Leading the Sheep Snake Turns Over Elephant Swings His Trunk Tiger Claw Horse Stomps His Feet Dragon Wraps Around the Pole Rhino Looks at the Moon Chapter 4: Set # 3 The Hand Tiger Stretches His Back The Old Man Crawls Out of the Hole Rowing the Boat Action of the Axe The Eagle Hunts for Food Monkey Climbs the Tree Chapter 5: Seated Meditations Twist & Press Out Palms in & out Palms up & down Circulate Chi around the body Hit the body Training Log Sheets Outline of Iron Vest Qigong Overview of the Chinese Strength & Health Program Contact Us

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5 6 10 12 14 15 16 18 19 20 22 25 27 29 32 33 37 40 43 46 48 52 54 56 58 60 62 63 65 67 69 72 74 76 77 78 80 81 98 99 100

Professor Thomas Keen



22 years of experience, 16 years of teaching experience

• • • • •

8th Dan Okinawan Shorin Ryu Karate & Kobudo, Matsumura Seito Orthodox Black Belt in Eishin Ryu Iaijitsu, Jikishin-Kai Black Belts in Tae Kwon Do, Aikido, & Kung Fu Holds the title of Shihan/Professor of the Martial Arts Lohon # 6 of Mew Hing’s 18 Daoist Palms System of Southern Chinese Kung Fu from Jung Shee James Lacy

• • • •

Certified Fitness Trainer with a Specialty in Martial Arts Conditioning Critical Care & PA State Paramedic, (CCEMT-P) CPR & First Aid Instructor, AHA Assoc. Degree in Sports Medicine, Denver, CO 1991

• • • • •

Action Martial Arts Magazine, Who’s Who In the Martial Arts, ‘99 N. Amer. Black Belt Hall of Fame Kung Fu Instructor of the Year 99 Action Martial Arts Magazine’s Collector Card Series 2000 World Wide Martial Arts Hall of Fame, Man of the Year, 2000 Karate International Magazine - "Mew Hing’s White Tiger Leg Maneuvers"; Vol. 9 #11.

• •

Owner of Keen’s Martial Arts Academy President of Keen’s Martial Arts Academy Productions, a production company for martial arts books and videos.

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Chapter 1 History, Tradition and Benefits of Iron Vest Qigong

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About Iron Vest Iron Vest Qigong is a high level internal strength and health exercise set centuries old. Iron Vest, also known as Iron Shirt or Iron Jacket, has a variety of benefits both for martial artists and those who are interested in overall health of the body. Historically, Iron Vest was used to protect people from injury during combat. Once the invention of firearms evolved, people began to rely more on firearms instead of training. Within reason, why spend hours each day training when you can simply pull a trigger. Once martial arts became subject to regulations and sport, the training practices were put aside and forgotten by many. In today’s sport martial arts, the use of body contact is limited if allowed at all and the purpose of conditioning the body to resist strikes has been lost by many. According to tradition, those who train the Iron Vest every day for years, increasing the number of repetitions from 36 up into the hundreds will, with proper diet and herbal supplementation, produce super-human feats of strength and body conditioning. Similar to the old Greek fable of Achilles, how only his heel, or Achilles' tendon as we know it today, were the only vulnerable spot on his body that of course lead to his demise. For us today, the practice of Iron Vest needs to be limited and modified because of our busy lifestyles afterall most of us really have no reason or need to produce those kinds of results in our daily lives. The purpose of Iron Vest for martial artists is to strengthen the chi or internal energy in the body. Iron Vest strengthens the chi that circulates in and around the internal organs to strengthen and protect them. Iron Vest will begin to condition the area of the sternum and abdominal area as well as the shoulders. As the set progresses, the legs, forearms, back and neck are all conditioned. The name, Iron Vest describes the area that is conditioned, any area that a vest, shirt or jacket will cover.

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Even though the neck and legs are not covered by this description, the set still balances the body through its series of exercises. As it was explained to me, if you take an egg and drop it, it will obviously break. But, if you place that egg inside a balloon and fill the balloon with air, then the egg will be protected by the air and balloon and thus the egg will not break. It is the same with your internal organs and chi. The egg represents your organs, the balloon represents the fascia or coverings of the organs and their body cavities. The air in the balloon represents the chi or internal energy. The more air or the more chi, the more the balloon or organ is protected. This increase in chi and the strengthening of the chi will protect the martial artists, regardless of style from impact during fighting. Those involved in full contact fighting especially will find an increase in body strength , ability to resist strikes and an increase in recovery time. For those who are not involved in the martial arts, but would like to receive the benefits of Iron Vest, you would expect to see an increase in your muscular endurance when performing aerobics or weight training. Also one will notice improved sense of balance and posture throughout the body. For those like myself with a history of low back injury, you would find that several of the exercises provide spinal traction and strengthen the lumbar musculature and abdominal muscles adding to the support of your lumbar disks and vertebrae. The benefits of Iron Vest are so vast and will vary from one individual to another depending upon their physical condition when beginning the program and how often and how intensely they perform the set. How Iron Vest works from the standpoint of Chinese Medicine. It is believed that as we age, the organs begin to drop in the body. As a result, they weaken and illness and injury result. The Iron Vest is designed to keep the organs up in the cavities, thus keeping them and the body healthy.

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How to Perform Iron Vest Qigong Begin by practicing set # 1, the first 8 moves for the first week. Perform them with 36 repetitions. This will take about 20 minutes. Each week add a set. For the second week, perform sets 1 and 2 without rest. Perform all 16 exercises with 36 repetitions. The third week, perform all three sets, a total of 25 exercises. This will take about 90 minutes. After you have practiced and memorized the entire set of 25 exercises, begin practicing daily, preferably at the same time each day with 36 repetitions. Do this for 6 to 12 months then perform the set with 72 repetitions for another 12 months. For the 3rd year, perform the entire set with 144 repetitions. Yea right! I know what you are thinking. This is only for those who are serious and have the time. For the rest of us who do not need the high level conditioning of the body but want to maintain health, perform the first set of 8 exercises for a week at 36 repetitions. Each week, work on another set of 8 exercises. Once you complete the sets, pick the set you wish to work on and perform it with 36 repetitions for about 15 to 20 minutes. If you have the time and can spend 60 or 90 minutes on the entire set of 25 exercises, please give it a try. The results are fantastic. For me, the first set is the best for beginners and those who do not wish to accomplish the full body conditioning that the Iron Vest Qigong offers. Be patient, practice with music on and perform it with a group of friends to encourage and challenge one another. Note: This book is not intended to replace instruction from a qualified instructor. This book and the video act as a means to improve the practice and help you remember the movements for practice at home.

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Training Log Sheets Included in this book are pages for you to use in designing a training log book or diary. Keeping a record will help bring about a sense of dedication and will help motivate you during your training. These forms may be reproduced on any copy machine or complete training log books may be purchased from Keen’s Martial Arts Academy. The training log is rather self explanatory with its layout. Simply record the number of repetitions or number of minutes that you performed each exercise. The sheets are divided into the first four weeks, a monthly and a yearly tally sheet. If you have any questions regarding the use of your training log please contact me directly and I will be more than happy to help you. Thank you, Professor Thomas Keen

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Chapter 2 Set # 1

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About Set # 1 Set # 1 consists of 8 exercises that focus the attention on the shoulders and chest. The exercises consist of static movements as well as movement exercises. This set begins with 3 static exercises that will warm the body up and begin building endurance. Practice this set daily for 1 week with 36 repetitions. This set will take approximately 15-20 minutes at a moderate pace.

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1. The Big Hug - 3 minutes We begin the first set with a stationary posture. This posture will later become the resting posture in between each exercise. To assume this position, stand in a horse stance, feet shoulder width apart with a slight bend in the knees. Your toes should be facing forward and your weight is distributed evenly on both legs. The arms are held up at shoulder height with the wrists relaxes. There should be no tension in the muscles except what is normal to maintain the posture. Hold this posture for 3 minutes with relaxed diaphragmatic breathing.

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2. Monk holding the bowl (of rice) - 3 minutes This second posture is performed without any interruption from the first one. Simply lower the arms from the first exercise and continue into this position. This position is the same as the first with the exception of the palms. The palms are facing upwards. Keep the wrists and body relaxed for 3 minutes.

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3. Buffalo goes to the sea Part 1 1a. Hold for 1 minute

1b. Side view. Keep the back flat and head looking forward. Relax the breath. Keep the hands in fists with the palms upward.

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Part 2 2a. Hold for 1 minute

2b. Open the hands and face the palms up and through the legs. Do not round the lower back. Keep the head looking forward.

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Rest Position - 1 minute This is the first rest position. Hold this position for 1 minute then repeat this rest position for 1 minute after each of the exercises.

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About the movement Exercises The movement exercises are performed in a smooth, relaxed, rhythmic movement without any tension. The only exception to this is # 13 Tiger Claw. The Tiger Claw is performed with full tension throughout the movement. The remaining exercises are performed for 36, 72 or 144 repetitions. Begin with 36 repetitions. This must be performed per side. Exercises performed on both sides of the body must be counted separate. This will be explained in more detail on the video as well as in this book when the movement is town. Begin with 36 repetitions for the first 6 to 12 months. The second 12 months should be performed with 72 repetitions and the third 12 months for 144 repetitions. The training program as documented in chapter one recommends that a minimum of 3 years be spend on training the Iron Vest. For those just looking for overall conditioning and health instead of contact conditioning, 36 repetitions will be sufficient. Those involved in contact fighting, I recommend 72 repetitions after the first 6 months. The time that this set will take you to perform is approximately 75 to 90 minutes depending upon your speed during the movement exercises. Each set of 8 exercises normally will take 15 to 20 minutes depending upon your speed. These movements are not performed like a meditation or Tai Chi form. They are to be performed quickly to develop the full effect of the exercise.

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4. Rabbit on Parade 1. Start with the arms shoulder height and out to the sides with the palms down

3. Raise the arms up to and over the collar bone.

2. Lower the arms, right hand on top, palms upwards

4. Rotate your hands so that the left is on top and lower palms down. Return to the start position and repeat 36+ repetitions 20

Rest Position - 1 minute

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5. Crane 1. Begin with the arms shoulder height and width in front of the body, palms down.

2. Bend the wrists down and pull the hands back to the sides of the head

3. Press the palms out keeping the wrists bent. Press out to the upper chest

4. Repeat this motion 36+ times keeping the elbows in and the arms in position. 22

6. Side view of hands back to the sides of the head. Notice the wrists are bent. Do not allow the elbows to flair out to the sides, keep them in from of the body.

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Rest Position - 1 minute

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6. Cat chases the mouse 1. Begin with the arms out at shoulder height to the sides of the body, palms down.

3. Drop the elbows and rotate the palms towards the body. Left arm on the outside

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2. Cross the right forearm over the left with the palms down

4. Drop the arms down with the palms facing each other and the fingers down Return to the start position and repeat 36+ times.

Rest Position - 1 minute

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7. The Whip 1. Begin with the elbows above the collar bone, wrists bent

2. Extend the arm out at a 45 degree angle while pulling the other arm back

3. Repeat this motion on both sides. Do not use force or power in this movement.

4. Count each side up to 72 times. (36 per side). Count up to 144 if performing 72 per side) 27

Rest Position - 1 minute

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8. Twist & Palm Out 1. Start with the hands to the left side with the palms up and the right hand on top

3. Extend the right palm up to the upper chest without force or power. Pull the left hand back to 29

2. Twist to the right side and place the left hand on top with the palms up

4. Return the hands to the right side twisting the torso. Do not move the hips only the torso.

5. Repeat on the other side. Twist the torso and pull the hands to the left side. Palms up with the right hand on top.

6. Palm out with the left hand. Return to the starting position and repeat. Count each side as one count.

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Rest Position - 1 minute

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Chapter 3 Set # 2

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About set # 2 This second set of 8 exercises targets the abdomen and the arms. This second set like the first takes approximately 15 to 20 minutes to complete when moving at a moderate pace. Within this second set, # 13 the Tiger Claw exercise is performed with tension. This exercise, I recommend that you practice the movement without any tension until you have the movements memorized. When you are ready to apply the tension, remember NOT to hold the breath. You must breath in order to circulate the chi. Holding the breath as well as applying tension to these movements will increase the blood pressure and could cause you to become dizzy or light headed. Do NOT hold the breath.

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9. The Bird Flies 1. Begin on the right side with arms extended to the side, palms are out, fingers

2. Follow the fingers with the eyes. Rotate the fingers down, crunch the stomach muscles

3. Continue to crunch the abs and continue the hand movement to the left side

4. The hands are now on the left side and slightly back, palms out, fingers up 34

5. Repeat this motion to the other side following the fingers with the eyes

6. Crunch the abdominal muscles each time your hands cross the body

7. Lead the hands back to the start position. One count per side

8. Notice the hands are slightly to the rear not directly to the side of the

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Rest Position - 1 minute

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10. Leading the sheep 1. Begin with the hands to the side in dragon position

2. Without moving the hips, rotate the torso and hands to the other side

3. Note the hips are straight and the torso is rotated.

4. Rotate hand positions before moving the arms 37

5. Repeat this motion back and forth repeatedly. Notice the hand positions

6. Performing this movement faster will increase the effects One count per side.

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Rest Position - 1 minute

39

11. Snake turns over 1. Begin with both hands in a fist, make a punching motion without force

3. Rotate the palm up and grab. Do not tense the fist.

2. Rotate the hand and palm out the the upper chest with the same hand

4. Return to the start position with both fists at the side. 40

5. Repeat this motion on the other side. The fist is drawn up like an uppercut

6. Rotate and palm out to the upper chest without force

7. Rotate the palm up and make a fist. Do not tense the fist

8. Return and repeat with one count per side

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Rest Position - 1 minute

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12. Elephant swings his trunk. 2. Just as in #9, follow the 1. Start position is the same as hands with the eyes. Crunch the abs #9 but the hands are fists.

3. Rotate the arms to the other side and maintain the hands in a fist

4. The arms extend up and out to the side and slightly to the rear. 43

5. Remember to repeat this motion on both sides of the body and crunch the abs as you move the arms

7. Return to the start position and repeat. One count per side.

6. Return the arms to the other side

8. Side view. Notice that the hands are positioned at an angle toward the back not side of the body 44

Rest Position - 1 minute

45

13. Tiger Claw (tension) 1. Move the arms shoulder height and width in front of the body, palms down

2. Pull the hands back with the palms out. Maintain the tension

3. Bend the fingers into a tiger claw with tension

4. Rotate the hands out under tension 46

5. Rotate the hands in under tension. Maintain the tiger claw

7. Thrust the fingers down with tension 47

6. Pull the arms in at shoulder height with the tiger claw palms down

8. Return to the start position and repeat. Maintain full tension with all movements

Rest Position - 1 minute

48

14. Horse Stomps His Feet 1. Begin with the hands at the sides, palms down

2. Press the palms down and to the front while performing a squatting motion with the legs

3. Raise the body back to the start position with the palms down

4. Press the palms to the rear as you squat down

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1. Side view of starting position. Hands to the side, palms down

2. Squat down and palm press to the front.

3. Return to the starting position

4. Palm press to the rear as you squat down. Count each press as a one count 50

Back view of the hand placement.

Rest Position - 1 minute

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15. Dragon Wraps Around the pole 1. Start in punching position to the side.

2. Simply punch to the other side across the body. Do not add force to the punch

4. Punching across and down to the other side. More speed will produce better effects

3. Repeat this motion by turning the torso not the hips. Work the abs. 52

Rest Position - 1 minute

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16. Rhino Looks at The Moon Hold for 3 minutes each side This will work the neck, back, wrists, and calf

In a forward bow raise one hand up to the forehead and the other back to the side. Bend the wrists approx. 90 degrees. Turn the torso and look over the shoulder.

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Rest Position - 1 minute

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Chapter 4 Set # 3

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About Set # 3 Set # 3 will focus on balance and meditation in addition to strengthening the back muscles. This set consists mainly of static exercises. This set will strengthen the legs with additional squatting motions as in set # 2. This set will take approximately 20 to 30 minutes to perform.

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17. The Hand Hold this posture for 3 Minutes each side

Cat stance, with one hand above the other, palms down. Hold the arms above the heart. Place all the weight on the back leg. The front leg is bent and you are balanced on the ball of the foot. 58

Rest Position - 1 minute

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18. Tiger Stretches His Back 1. From a left forward bow stance, lean forward twist the torso.

2. Rotate the torso and alternate the hands as you move.

3. This exercise is designed to strengthen the back muscles. One count per side. Only the left leg is forward.

4. By rotating the forearm of the arm that is up, you should feel the pull on the back muscles. 60

Rest Position - 1 minute

61

19. Old Man Crawls out of the Hole. Hold this posture for 3 minutes on each side. Balance on one leg, the other leg is bent and the knees are aligned.

Gaze over your fingers at a distant point to maintain your balance

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20. Rowing the Boat 1. Begin with one leg out, arms back and chest out. Inhale through the nose

2. Exhale through the mouth as you lean forward and bring the arms in.

1. Side View Inhale, open the chest up

2. Exhale and lean forward bringing the arms shoulder height to the chin

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Rest Position - 1 minute

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21. Action of the Axe 1. Starting position, arms out to the sides, palms down. Inhale through the nose.

2. Rotate into a left forward bow stance and drop the left arm to the inner thigh, the right hand up to the face. Exhale.

3. Return to the start position, inhale through the nose.

4. Exhale as you repeat this motion on the right side. The palm is facing the body. One count per side. 65

Rest Position - 1 minute

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22. The Eagle Hunts for Food - 3 minutes This posture will massage the internal organs, add traction to the spine and help maintain good posture. This posture will increase the health of the spine and abdomen. To assume this posture, stand with the feet together and inhale through the nose. Pull the stomach in as tightly as possible. Bend the wrists down and raise the arms overhead. Once in this position. Exhale through the nose and relax the breathing for 3 minutes. Maintain the stomach being pulled in. This will add pressure to the abdomen and apply traction to the spine. Do not relax the abdominal muscles, keep pulling the stomach in until the end of the exercise. Do not hold your breath.

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Rest Position - 1 minute

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23. Monkey Climbs the Tree 1. From a horse stance, extend the arms out with the palms facing each other

2. Squat down and move the arms in a circular motion down

3. Complete the squat and arm movement and bring the arms up

4. As you return to the starting position, bring the arms close to the body

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Side view of the start position

Squat down and lower the arms

3. End of the squat with arms lowered. If you would like to lower to a deeper squat you may but protect the knees

4. Returning to the start position. Complete the circle with the arms 70

Rest Position - 1 minute

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Chapter 4 The Meditations

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About the Meditations This last section deals with seated meditations. These meditations can be performed cross-legged, seated in a chair or in any comfortable position. The meditations help coordinate hand movements with breathing and circulate the chi throughout the body. Maintain the tongue on the roof of your mouth, swallow saliva as needed and keep all your breathing in the lower abdominal region. (Diaphragmatic breathing) Do not hold the breath and stop if you feel light headed or dizzy. Breathing is normally performed in through the nose and out through the mouth unless otherwise noted. your breathing and hand movements should be equal. Do not breathe quickly as to this will lead to hyperventilation. Dizziness and fainting could result. Breathe slowly and evenly. As you progress, your breathing will be easier to control and you will be able to slow your breathing down.

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Twist & Press Out 1. Begin with the wrists bent and the fingers together. Inhale

2. As you inhale pull the hand back to the arm pit

3. Continue to inhale as you lower the elbow

4. Complete the inhalation as you extend your palm back and to the corner 74

5. Exhale as you return to the starting posture

7. Continue to inhale as you drop the elbow 75

6. Repeat this motion on the other side. Inhale as you move.

8. Complete the inhalation as you push the hand back and away from the body. One count per side

Palms in & out 1. Start with arms at shoulder height, palms facing the body, inhale through the nose

3. Inhale as you return the arms. Do this slowly so that you do not hyperventilate

2. Exhale through the mouth as you press the palms away from the body

4. Exhale as you press the palms away from the body Repeat 36+ times 76

Palms up & down 1. Start with the arms in the lap with the palms in

2. Inhale as you raise the arms above the head

3. Exhale as you lower your arms.

4. Repeat these moves for 36+ times. Breath slowly. 77

Circulate Chi around the body At this point, close the eyes, keep the tongue on the roof of the mouth. Relax the wrists and breath normally for 5 minutes. Clear the mind and circulate chi throughout the body. Breathe in and out the nose. This should be done in a quiet room with no distractions. As you progress, you may add burning incense and light music.

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Rest Position - 1 minute

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25. Hit the body. - 2 minutes Now gently strike the body with the hands for 2 minutes. This will help pull the blood to the area and enhance chi circulation and healing. The strikes are performed over the chest and abdomen but may also be performed over the entire body.

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Training Log Sheets Please feel free to reproduce these sheets on any copy machine in order to produce your own training log book. Log Books may also be purchased separate from Keen’s Martial Arts Academy.

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Iron Vest Qigong: Internal Strength & Health Set Weekly Training Log Week 1

Name:

Goal

1. The Big Hug

3 mins

2. Monk holding the bowl

3 mins

3. Buffalo goes to the sea: part 1

1 min

Buffalo goes to the sea: part 2

1 min

4. Rabbit on Parade

36x

5. Crane

36x

6. Cat chases the mouse

36x

7. The Whip

36x

8. Twist & Palm out

36x NOTES:

82

Iron Vest Qigong: Internal Strength & Health Set Weekly Training Log Week 1

1

2

3

4

83

5

6

7

Iron Vest Qigong: Internal Strength & Health Set Weekly Training Log Week 2

Name:

Goal

9. The Bird Files

36x

10. Leading the sheep

36x

11. Snake turns over

36x

12. Elephant swings his trunk

36x

13. Tiger claw (with tension)

36x

14. Horse stomps his feet

36x

15. Dragon wraps around the pole

36x

16. Rhino looks at the moon (left)

3 mins

Rhino looks at the moon (right)

NOTES:

84

3 mins

Iron Vest Qigong: Internal Strength & Health Set Weekly Training Log Week 2

1

2

3

4

85

5

6

7

Iron Vest Qigong: Internal Strength & Health Set Weekly Training Log Week 3

Name:

Goal

17. The Hand (left)

3 mins

The Hand (right)

3 mins

18. Tiger stretches his back

36x

19. The old man crawls out of the hole (L)

3 mins

The old man crawls out of the hole (R)

3 mins

20. Rowing the boat

36x

21. Action of the axe

36x

22. The eagle hunts for food

3 mins

23. Monkey climbs the tree

36x

24. Seated Meditations: Twist & Palm out

36x

Palms in & out

36x

Palms up & down

36x

Circulate chi around the body

NOTES:

86

5 mins

Iron Vest Qigong: Internal Strength & Health Set Weekly Training Log Week 3

1

2

3

4

87

5

6

7

Iron Vest Qigong: Internal Strength & Health Set Weekly Training Log Week 4

Name:

Goal

1.

The Big Hug

3 mins

2.

Monk holding the bowl

3 mins

3.

Buffalo goes to the sea: part 1

1 min

Buffalo goes to the sea: part 2

1 min

4.

Rabbit on Parade

36x

5.

Crane

36x

6.

Cat chases the mouse

36x

7.

The Whip

36x

8.

Twist & Palm out

36x

9.

The Bird Files

36x

10. Leading the sheep

36x

11. Snake turns over

36x

12. Elephant swings his trunk

36x

13. Tiger claw (with tension)

36x

14. Horse stomps his feet

36x

15. Dragon wraps around the pole

36x

16. Rhino looks at the moon (left)

3 mins

Rhino looks at the moon (right)

3 mins

17. The Hand (left)

3 mins

The Hand (right)

3 mins

18. Tiger stretches his back

36x

19. The old man crawls out of the hole (L)

3 mins

The old man crawls out of the hole (R)

3 mins

20. Rowing the boat

36x

21. Action of the axe

36x

22. The eagle hunts for food

3 mins

23. Monkey climbs the tree

36x

24. Seated Meditations: Twist & Palm out

36x

Palms in & out

36x

Palms up & down

36x

Circulate chi around the body

5 mins

NOTES:

88

Iron Vest Qigong: Internal Strength & Health Set Weekly Training Log Week 4

1

2

3

4

Notes:

89

5

6

7

Iron Vest Qigong: Internal Strength & Health Set Monthly Training Log

Name:

Goal

1.

The Big Hug

3 mins

2.

Monk holding the bowl

3 mins

Buffalo goes to the sea: part 1

1 min

Buffalo goes to the sea: part 2

1 min

3. 4.

Rabbit on Parade

36x

5.

Crane

36x

6.

Cat chases the mouse

36x

7.

The Whip

36x

8.

Twist & Palm out

36x

9.

The Bird Files

36x

10. Leading the sheep

36x

11. Snake turns over

36x

12. Elephant swings his trunk

36x

13. Tiger claw (with tension)

36x

14. Horse stomps his feet

36x

15. Dragon wraps around the pole

36x

16. Rhino looks at the moon (left)

3 mins

Rhino looks at the moon (right)

3 mins

17. The Hand (left)

3 mins

The Hand (right)

3 mins

18. Tiger stretches his back

36x

19. The old man crawls out of the hole (L)

3 mins

The old man crawls out of the hole (R)

3 mins

20. Rowing the boat

36x

21. Action of the axe

36x

22. The eagle hunts for food

3 mins

23. Monkey climbs the tree

36x

24. Seated Meditations: Twist & Palm out

36x

Palms in & out

36x

Palms up & down

36x

Circulate chi around the body

5 mins

NOTES:

90

Iron Vest Qigong: Internal Strength & Health Set Monthly Training Log Month:____________________Week # 1

1

2

3

4

Notes:

91

5

6

7

Iron Vest Qigong: Internal Strength & Health Set Monthly Training Log Month:____________________Week # 2

8

9

10

11

Notes:

92

12

13

14

Iron Vest Qigong: Internal Strength & Health Set Monthly Training Log Month:____________________Week # 3

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Iron Vest Qigong: Internal Strength & Health Set Monthly Training Log Month:____________________Week # 4

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Iron Vest Qigong: Internal Strength & Health Set 1

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Iron Vest Qigong 1. The Big Hug - 3 minutes 2. Monk holding the bowl - 3 minutes 3. Buffalo goes to the sea - 1 minute Arms extended - 1 minute 4. Rabbit on Parade 5. Crane 6. Cat Chases the Mouse 7. The Whip 8. Twist & Palm out 9. The Bird Flies 10. Leading the Sheep 11. Snake Turns Over 12. Elephant Swings His Trunk 13. Tiger Claw (with tension) 14. Horse Stomps His Feet 15. Dragon Wraps Around the Pole 16. Rhino Looks at the Moon - 3 minutes each side 17. The Hand - 3 minutes each side 18. Tiger Stretches His Back 19. The Old Man Crawls Out of the Hole - 3 min. each side 20. Rowing the Boat (with breathing) 21. Action of the Axe (with breathing) 22. The Eagle Hunts for Food - 3 minutes 23. Monkey Climbs the Tree 24. Seated Meditations • Twist & Press Out, • Palms in & out, • Palms up & down • Circulate Chi around the body 25. Hit the body - 2 minutes

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Chinese Strength & Health Program The Chinese Strength & Health Program offered by Keen’s Martial Arts Academy is normally taught in a seminar format. Students learn the sets in the following order and train at home daily with our book and DVD series. Students schedule training evaluations in person, by video and by attending regular seminars on the program. Members are permitted to test for certification in each exercise set and also for certification on each level. Testing is done in person or by video. Specific testing requirements are available by request. These requirements are also noted in the book and DVD production. This program is for the students own personal enlightenment and training. We do not offer scheduled classes on these sets since each student trains at their own pace. Contact us with any questions or to sign up for our next training seminar. Beginner Level 1.Lohan Shou of Tamo (18 Exercises of the Enlightened One)* 2. 9 Strength & Health Exercises 3. 5 Animal Strength & Health Set Intermediate Level 4. I Nan Kuen 5. No Lick Kuen 6. Sup Gee Kuen Advanced Level 7. Teet Lohan Chin Chuan 8. Goun Gee Kuen Master Level 9. Iron Vest 10. Stone Warrior 11. Iron Palm, 13 stages of training* 12. Heavy Weighted Staff Set* * Level 11 & 12 are two additional sets added for Martial Artists but are not required. Additional two man conditioning sets are also included but not required. For more information visit our web site at WWW.KMAA.INFO.

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Also available on DVD: Get this entire set of Iron Vest Qigong on video. The video describes the history and benefits of Iron Vest Qigong as well as a step by step explanation and demonstration of each of the movements.

Keen's Martial Arts Academy Professor Thomas Keen Visit us on the Web at: www.KMAA.info

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