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MWC - Main Program
Week 1
1a. Correct Posture (31:29)
1b. Correct Posture - Summary (6:14)
2a. The Posture of the Wing Chun Stance (26:04)
2b. The Posture of the Wing Chun Stance - Summary (7:53)
3a. Standing Meditation Practices - Part 1 (18:09)
3b. Standing Meditation practices - Summary (4:35)
4. Introduction to Siu Nim Tao form (12:54)
5. Standing Meditation - Arms By Your Side and In Stance (1) (5:01)
6a. Learning the Siu Nim Tao Sequence - 1st Section (28:21)
6b. Learning the Siu Nim Tao Sequence - 2nd Section (12:27)
6c. Learning the Siu Nim Tao Sequence - 3rd Section (14:07)
7. Learning the Complete Siu Nim Tao Sequence (9:47)
8. Week 1 - Homework Tips (7:59)
9. Week 1 - Homework
Week 2
1. Taigung, Seng, and Balance (14:45)
2a. Siu Nim Tao's 1st Section - Movements, Shapes, and Positions (15:25)
2b. Siu Nim Tao's 2nd Section - Movements, Shapes, and Positions (4:12)
2c. Siu Nim Tao's 3rd Section - Movements, Shapes, and Positions (11:37)
3. Standing Meditation - Arms By Your Side and In Stance (2) (7:59)
4. Daily Exercise - Continuous Punching Level 1 (6:10)
5. Training tips - Calm and Balanced State of Mind (19:01)
6. Week 2 - Homework
Week 3
1a. The Wing Chun Guard (14:22)
1b. The Wing Chun Guard - SUMMARY (7:58)
2. Standing Meditation Practices - Part 2 (22:25)
3a. Taigung and Seng - Additional Information - Part 1 (15:20)
3b. Taigung and Seng - Additional Information - Part 2 (16:24)
4. Double Fook Sau (1) - Standing Meditation (6:17)
5. Centerline Punch from the Guard On a Pad (6:41)
6. Week 3 - Homework Tips (4:56)
7. Week 3 - Homework
Week 4
1a. Mindful Relaxation and the Idea of Placing (33:17)
1b. Mindful Relaxation and the Idea of Placing - Summary (7:19)
2. Standing Meditation - Double Fook Sau (2) (3:08)
3. CST Wing Chun's Chi Sau Steps (31:42)
4. Introduction to Chisau - Summary (10:20)
5. The Sequence and Shapes of Single Sticking Hands (14:06)
6. Training tips - Finding a Training Partner (21:02)
7. Week 4 - Homework Tips (6:15)
8. Week 4 - Homework
Week 5 - Revision Week
1. General Revision Week Video (3:33)
2. Week 5 - Revision Sheet
CST Wing Chun Method - PDF
Postural benefits of CST WC - PDF
The Siu Nim Tao Form - PDF
Taigung & Seng - PDF
The Wing Chun Guard - PDF
Mindful Relaxation - PDF
Week 6
1. The Advantages of the Wing Chun Stance (10:24)
2. The Optimal Angle (10:55)
3. The 5 Principles of Mindful Wing Chun - Part 1 (20:15)
4. Standing Meditation - Double Wu Sau (5:20)
5. Centerline Punch vs. a Guard or Punch on the Centerline (8:17)
6. More on Taigung, Seng and Balance (12:13)
7. Testing Taigung and Seng - Method 1 (7:10)
8. Training Tips - Optimally Utilising the Curriculum (26:09)
9. Week 6 - Homework
Week 7
1. The Concept of Centerline and Forward Intent (27:04)
2. Centerline and Forward Intention - Summary (7:17)
3. The 5 Principles of Mindful Wing Chun - Part 2 (18:03)
4. Standing Meditation - Double Tan Sau (6:28)
5. Double Palm Strike On a Pad (7:21)
6. Forward Force Test in Single Chi Sau (12:51)
7. Week 7 - Homework Tips (5:27)
8. Week 7 - Homework
Week 8
1. Using the Laws of Mechanics in Wing Chun (42:01)
2. Standing Meditation - Start Position (1) (5:20)
3. Palm Strike (from the 1st Section of Siu Nim Tao) On a Pad (3:01)
4. The Structural Mechanics of Single Sticking Hands - Part 1 (20:22)
5. Chit or Bong Sau vs. a Cross or Overhand Punch (7:42)
6. Training Tips - Developing a Habit (11:06)
7. Week 8 - Homework
Week 9
1. Elbow Force (33:40)
1a. Elbow Force - Summary (6:27)
2a. Applying Elbow Force in Siu Nim Tao - Part 1 (28:36)
2b. Applying Elbow Force in Siu Nim Tao - Part 2 (26:05)
3. Daily Exercise - Knee Raises (9:42)
4. Standing Meditation - Start Position (2) (9:13)
5. Structural Mechanics of Single Sticking Hands - Part 2 (22:23)
6. Counter-Pierce vs. a Guard or a Punch on Centerline (6:24)
7. Week 9 - Homework tips (7:50)
8. Week 9 - Homework
Week 10 - Revision Week
1. Week 10 - Revision Sheet
2. The 5 Principles of the MWC system
3. Utilizing the Laws of Mechanics in CST Wing Chun
4. Elbow (and Knee) Force
5. The Correct State of Mind for Practice
Week 11
1a. Applying Elbow Force in Siu Nim Tao - Part 3 (27:37)
1b. Applying Elbow Force in Siu Nim Tao - Part 4 (30:27)
2. Continuous Punches and Palm Strikes On a Pad (6:20)
3. Standing Meditation - Fook Sau (1) (4:14)
4. Single Chisau's Jow Sau (Fleeeting Hand) Exercise (20:03)
5. Cross-Punching Exercise (4:01)
6. Training Tips - Don't think. Feel! (13:02)
7. Week 11 - Homework
Week 12
1a. The Holistic Awareness Element (25:14)
1b. Holistic Awareness - Summary (7:02)
2. Hooks and Uppercuts On a Pad (11:03)
3. Standing Meditation - Tan Sau (1) (6:16)
4. Signposts for Single Sticking Hands (21:00)
5. Week 12 - Homework tips (8:31)
6. Week 12 - Homework
Week 13
1. Standing Meditation - Wu Sau (1) (5:54)
2. Common Mistakes in Single Sticking Hands - Part 1 (15:37)
3. Taigung Test (2) - Incoming Force on the Knees (8:20)
4. Chit and Garn Sau vs. Low Punches (7:16)
5. Training Tips - Work on One Concept at a Time (14:08)
6. Week 13 - Homework
Week 14 - Revision Week
1. Week 14 - Revision Sheet (3:33)
2. Introduction to Teaching Moment videos (2:34)
3. Teaching Moments - Seng & Placing (and Activating the Upper Back) - PART 1 (22:08)
4. Teaching Moments - Seng & Placing (and Activating the Upper Back) - PART 2 (25:43)
Week 15
1. Precision of Movements Concept (7:52)
2. Precision of Movement in Siu Nim Tao - Part 1 (24:08)
3. Standing Meditation - Fook Sau (2) (7:47)
4. Snap Kicks Done in the Air (with the Guard) (9:55)
5. Common Mistakes in Single Sticking Hands - Part 2 (15:39)
6. Punch and Parry vs. a Guard on Centerline (6:24)
7. Week 15 - Homework Tips (5:37)
8. Week 15 - Homework
Week 16
1. Precision of Movement in Siu Nim Tao - Part 2 (24:16)
2. Standing Meditation - Tan Sau (2) (6:32)
3. Continuous Punching (daily exercise) - Level 2 (7:17)
4. Common Mistakes in Single Sticking Hands - Part 3 (16:11)
5. Snap Kick On a Pad (9:18)
6. Training Tips - The Health Benefits of this Method of Wing Chun (21:17)
7. Week 16 - Homework
Week 17
1. Precision of Movement in Siu Nim Tao - Part 3 (24:16)
1b. Precision of Movement in Siu Nim Tao - Part 4 (23:46)
2. Standing Meditation - Wu Sau (2) (6:32)
3. Using Nim Tao to Perform Single Sticking Hands (18:50)
4. Heel Kick On a Pad or a Partner's Leg (9:02)
5. Week 17 - Homework
Week 18
1. Precision of Movement in Siu Nim Tao - Part 5 (24:17)
2. Slowing Down Siu Nim Tao (7:00)
3. Side Slash On a Pad or a Guard (6:38)
4. Luk Sau - Shapes and Positions (6:32)
5. Cross-Punching exercise - with Counter-Pierces (5:37)
6. Week 18 - Homework Tips (6:21)
7. Week 18 - Homework
Week 19 - Revision Week
1. Week 19 - Revision Sheet
2. The Concept of Joint Rotation
3. Teaching Moments - Discussing Taigung, Seng and Openness of Joints (27:03)
4. Teaching Moments - Q & A with Nima King, March 2019 (40:55)
Week 20
1. The Concept of Joint Rotation (22:17)
2. The Concept of Joint Rotation - Summary (15:20)
3. Joint Rotation in SNT Movements - Part 1 (21:33)
4. 4-Corner Deflection Exercise - In Sequence (8:18)
5. Defense to Groin Kicks with the Heel Kick (11:37)
6. Applying Elbow Force in Look Sau (10:46)
7. Week 20 - Homework Tips (10:01)
8. Week 20 - Homework Sheet
Week 21
1. Joint Rotation in SNT Movements - Part 2 (25:14)
2. Joint Rotation in SNT Movements - Part 3 (20:01)
3. Snap Kick Followed by a Heel Kick On a Pad (8:04)
4. Setting Training Goals (23:04)
5. Week 21 -Homework Sheet
Week 22
1. Joint Rotation in SNT Movements - Part 4 (19:59)
2. Absorption Exercise (1) (8:54)
3. Counter Punch followed by Latch and Punch (7:24)
4. Applying Circular Structures in Look Sau (10:42)
5. Week 22 - Homework Tips (8:14)
6. Week 22 - Homework Sheet
Week 23
1. Joint rotation in SNT Movements - Part 5 (14:20)
2a. The relationship of the Stance, Taigung and Seng - PART 1 (28:26)
2b. The relationship of the Stance, Taigung and Seng - PART 2 (19:05)
3. Cross-Punching Exercise - with Bong & Tan Sau (13:18)
4. Cut-Down and In-Slash Done as Strikes (11:57)
5. Breathing and its Relationship to Your Practice (12:15)
6. Week 23 - Homework Sheet
Week 24 - Revision Week
1. Week 24 Revision Sheet
2. Teaching Moments- Retaining openness in the body, regardless of the activity (33:53)
3. Teaching Moments- discussing Seng, Structure and Bio-mechanics (21:28)
Week 25
1. Training the Stance on One Leg (23:37)
2. Practicing Siu Nim Tao on One Leg (8:26)
3. Testing Taigung and Seng - Method 3 (Advanced) (8:59)
4. Defence Against a Straight Punch with a 'Bong to Tan' Rotation (6:29)
5. Applying Precision, 'Heurng' and Triangulation in Look Sau (8:36)
6. Week 25 - Homework tips (9:36)
7. Week 25 - Homework Sheet
Week 26
1. Maintaining the 'Correct' State (17:19)
2. Retaining the 'State' - Summary (7:28)
3. Partner's Assistance in Helping You Elicit the 'State' (15:31)
4. Thrust Kick On a Pad (9:37)
5. Training Tips - Correct Mental Effort for Practice (29:31)
6. Week 26 - Homework Sheet
Week 27 - CST Footage week
1. CST Footage Introduction (6:55)
2. CST’s 1st Seminar at MWC - Part A (30:31)
3. CST’s 1st Seminar at MWC - Part B (32:18)
4. CST Footage - Taigung (1) (36:49)
5. CST Footage NEW Taigung (2) (33:46)
Week 28
1. Heel Kick Practised in the Air with your Guard (9:29)
2. 3 Methods of testing Taigung and Seng (6:49)
3. Defence against Spinning Back Kick a with Heel Kick (7:07)
4. Applying the Concept of 'Joint Rotation' in Look Sau (12:41)
5. Training Tips - Staying Motivated for Practice (25:13)
6. Week 28 - Homework Sheet
Week 29
1. Cultivating 'Lightness' and 'Floating Movements' in SNT (12:45)
2. Applying 2 Punches to Your Partner Charging In (6:28)
3. Cross-Punching exercise - with Biu Sau (7:27)
4. Testing Forward "Springy-ness" in Look Sau (8:50)
5. Week 29 - Homework Tips (10:33)
6. Week 29 - Homework Sheet
Week 30 - Revision Week
1. Week 30 - Revision Sheet
3. Grading info AND Level 1 Grading techniques
4. Teaching moments - Moving the body from the Center (36:44)
5. Teaching Moments- Being light and bypassing the contact point (7:56)
2. MWC Online Gradings (9:15)
Week 31
1. Developing Dynamic Balance (31:21)
2. Dynamic Balance - Summary (14:20)
3. Jum Sau Against Low Straight Punches (5:47)
4. Continuous Punching Exercise Practised on One Leg (10:41)
5. Look Sau Shapes Pressure Tests (8:38)
6. Week 31 - Homework Sheet
Week 32
1. Dynamic Balance Test While in Stance (6:18)
2. Heel kick Against You Partner Charging In (6:29)
3. Basic Counters to Arm-Grabs (15:29)
4a. Training Tips - Lifestyle habits beneficial for this practice - PART 1 (22:59)
4b.Training Tips - Lifestyle habits beneficial for this practice - PART 2 (30:38)
5. Revision video - Testing Taigung, Seng , & balance (12:13)
6. Week 32 - Homework Sheet
Week 33
1. Practicing Seng only through Thoracic Spine - Pros and Cons (16:32)
2. Dynamic Balance - Commitment Test with Punches (7:48)
3. Triangulation Test Exercises (14:24)
4. Kick Defence with a Heel kick to your Opponent's Supporting Leg Followed by a 2nd Kick (11:55)
5. Week 33 - Homework Tips (12:35)
6. Week 33 - Homework Sheet
Week 34
1. SNT - 'June-Joo' - Using a 'Continuous Process' to Hold Positions and Postures (27:01)
2. Palm Strikes Done at Various Angles (11:01)
3. Elbow Force Test Exercises (9:46)
4. Tan & Fook Sau Attack and Defence Exercise (10:44)
5. Training Tips - Transmuting Negative Thoughts (13:51)
6. Week 34 - Homework Sheet
Week 35 - Revision Week
1. Week 35 - Revision Sheet
2. Teaching Moments- Nima’s Chisau seminar Sydney 2018 - PART 1 (30:11)
3. Teaching Moments- Nima’s Chisau seminar Sydney 2018 - PART 2 (29:13)
Week 36
1. Pressure-Testing SNT Movements with a Partner (16:07)
2. Pressure-Testing SNT - 1st Section, Part 1 , Start Pose (17:01)
3. Start Pose - SNT Power Generations - 1st Section Part 1 (18:22)
4. Counter-Pierce Followed by Garn Sau & Punch Against a Straight Punch (15:41)
5. Jow Sau, changing sides, and double Bong/Fook exercises in Look Sau (9:40)
6. Week 36 - Homework tips (16:55)
7. Week 36 - Homework Sheet
Week 37
1. Pressure-Testing SNT Movements - 1st Section, Part 2, Double Chit Sau (5:37)
2. Double Chit Saus - SNT Power GEneration - 1st ection Part 2 (17:18)
3. 4-Corner Defence Sequence with your Partner Moving In and Out Dynamically (11:55)
4. Heel Kicks vs. the 3 Different Types of Kicks We've Looked at So Far (10:02)
5. Week 37 Homework Sheet
Week 38 - CST Footage week
1. CST’s 1st Seminar at MWC - Part C (29:38)
2. CST’s 1st Seminar at MWC - Part D (28:38)
3. CST Footage - Stance & Taigung problems (42:00)
4. CST Footage - Tailbone Movement in Taigung (44:18)
Week 39
1. Further info on Pressure Testing / Power Generation exercises (11:57)
2. Pressure-Testing SNT Movements - 1st Section, Part 3, Double Dai Sau (Arm Raise) (4:05)
3. Double Dai Sau - SNT Power Generation - 1st Section Part 3 (14:50)
4. Double Palm Strike Performed on One Leg (15:33)
5. Double Singles Exercise in Look Sau (7:51)
6. Training Tips - Self honesty within your practice (21:11)
7. Week 39- Homework Sheet
Week 40
1. Pressure-Testing SNT Movements - 1st Section, Part 4, Arms Back to Start Pose + Bringing Fist to Centerline (4:33)
2. Arms back to Start Pose , Fist into Centerline - SNT Power Generations - 1st Section Part 4 (14:59)
3. Latching on one leg - 'Dynamic Balance' test (13:05)
4. Low Heel Kick followed by Thrust Kick On a Pad (Alternate Legs for Each Kick) (7:04)
5. Practicing the 3 Look Sau Exercises at Will (16:00)
6. Week 40 - Homework Tips (9:43)
7. Week 40 - Homework Sheet
Week 41 - Revision Week
1. Week 41 - Revision sheet
2. Teaching Moments- Nima’s Chisau seminar Sydney 2018 - PART 3 (33:54)
3. Teaching Moments- Nima’s Chisau seminar Sydney 2018 - PART 4 (26:21)
Week 42
1. Pressure-Testing SNT - 1st Section, Part 5, Centerline Punch (3:01)
2. Centerline Punch - SNT Power Generation - 1st Section Part 5 (15:03)
3. 6-point deflection exercise (semi-random sequenced) (16:53)
4. Chi Sau trapping - Parry trap from low Fook Sau (11:54)
5. Conditioning the body (19:17)
6. Week 42 - Homework Sheet
Week 43
1. Pressure Testing SNT Movements - 1st Section, Part 6, Huen Sau and Bringing the Arm Back to Start Pose (4:14)
2. Huen Sau, bringing arm back to Start Pose - SNT Power Generation - 1st Section Part 6 (7:20)
3. Continuous Punches on a Pad with Jum Saus (10:36)
4. Counter Punch / Pierce against random straight punches (with correct follow ups) (11:46)
5. Training tips - Using 'Subtraction' Rather than 'Addition' as a Philosophy of Practice (14:33)
6. Week 43 - Homework Sheet
Week 44
1. Pressure Testing SNT Movements - 1st Section, Part 7, Tan Sau (4:34)
2. Tan Sau - SNT Power GEnerations - 1st Section Part 7 (20:09)
3. Daily Exercise - Continuous Punch Exercise Level 3 (11:16)
4. Being pulled on Your Fully Extended Arm - (Dynamic Balance test) (10:57)
5. Chi Sau Trapping - High Fook Sau Latching Trap (7:36)
6. Homework Tips - Week 44 (7:12)
7. Week 44 - Homework Sheet
Week 45
1. Pivoting Intro - (Turning to 45 Degrees Only) (12:44)
2. Pressure Testing SNT Movements - 1st Section, Part 8, Huen Sau + Wu Sau (2:14)
3. Huen Sau & Wu Sau - SNT Power Generations - 1st Section Part 8 (14:56)
4. Cross-Punching Exercise with Fook Sau and Reverse-Tan Saus (11:33)
5. Knee-Drop - Done as a Strike on a Pad (14:48)
6. Training Tips - Utilizing the Program as Efficiently as Possible (19:34)
7. Week 45 - Homework Sheet
Week 46 - Revision Week
1. Week 46 - Revision Sheet
2. Teaching Moments - Nima’s Chisau Seminar Sydney 2018 - PART 5 (29:21)
3. Teaching Moments- Nima’s Chisau seminar Sydney 2018 - PART 6 (27:56)
Week 47
1. SNT - “Dropping” Back Muscles to Initiate All Movements (20:42)
2. Pressure-Testing SNT Movements - 1st Section, Part 9, Wu Sau + Fook Sau (10:34)
3. Wu Sau (continued) and Fook Sau - SNT Power Generations - 1st Section Part 9 (22:20)
4. Defense to Basic Kicks - with Added Pivoting to Track the Partner (21:11)
5. Chisau - Bong Sau Trap (19:39)
6. Week 47 - Homework Sheet
Week 48
1. Pressure-Testing SNT Movements - 1st Section, Part 10, Parry and Palm Strike from the Centerline (10:06)
2. Parry and Palm Strike (from Centerline) - SNT Power Generations - 1st Section Part 10 (18:15)
3. Straight Punches on a Pad while Standing on 1 Leg (10:42)
4. 6-Point Deflection Exercise (Semi-Sequenced) with Pivots (14:40)
5. Week 48 - Homework Sheet
Week 49 - CST Footage week
1. CST's 1st Seminar at MWC - Part E (40:43)
2. CST’s Chisau Seminar at MWC - Part A (39:59)
3. CST Footage - Seng Through the Mid Back (46:17)
4. CST Footage - More on Seng, Elbow Force and Nim Tao (55:14)
Week 50
1. Pressure-Testing SNT Movements - 2nd Section, Part 1, Downward Palm Strikes and Transitions (11:22)
2. Downward Palm Strikes and Transitions - SNT Power Generation - 2nd Section Part 1 (17:27)
3. Bong Sau/Chit Sau done as Strikes on a Pad (10:21)
4. Chisau - Counter to the Parry Trap (10:09)
5. Training Tips - Mastering the Ego and Retaining the 'Beginner's Mind' (23:25)
6. Week 50 - Homework Sheet
Week 51
1. Pivoting All the Way to 90° (with Arms by your Side) (25:39)
2. Pressure-Testing SNT Movements - 2nd Section, Part 2, Down/Forward Palm Strike & Transition up into Side Slash (4:33)
3. Down/Forward Palm Strike and transition up into Side Slash - SNT Power Generation - 2nd Section Part 2 (16:40)
4. Pivot and Heel Kicks vs. Partner's Stepping into Range (18:13)
5. Cross-Punching Exercises - Smoothly Transitioning Between all Moves (10:15)
6. Week 51 - Homework Sheet
Week 52 - Revision Week
1. Week 52 - Revision sheet
2. Teaching Moments - Ideas of Rotation, Flow, Placing and Correct Shapes - Part 1 (31:00)
3. Teaching Moments - Ideas of Rotation, Flow, Placing and Correct Shapes - Part 2 (31:49)
Week 53
1. Pressure-Testing SNT Movements - 2nd Section, Part 3, Side Slash (Out and In) and Transition to Cut Down (8:29)
2. Side Slash (Out and In) and Transition to Cut Down - SNT Power Generation - 2nd Section Part 3 (16:53)
3. Lap Sau Exercise (16:39)
4. Close Range Punching on a Pad (Also Done on One Leg) (23:25)
5. Low Heel Kick Followed by Thrust Kick on Pad (Using the Same Leg) (11:14)
6. Training Tips - Reminder about 'Holistic' & 'Effortlessness' in SNT (18:59)
7. Week 53 - Homework Sheet
Week 54
1. Pressure-Testing SNT Movements - 2nd Section, Part 4, Cut Down and Jum Sau (1:29)
2. Cut Down and Jum Sau - SNT Power Generation - 2nd Section Part 4 (14:10)
3. Taigung and Dynamic Balance Tests While in Fook Sau (11:00)
4. Chisau - Counter to the Fook Sau Latch trap (11:41)
6. Week 54 - Homework Sheet
Week 55
1. Intro to Stepping from the WC Stance (22:50)
2. Pressure-Testing SNT Movements - 2nd Section, Part 5, Double Pierce, Arms Extended Down Up and Back (8:10)
3. Double Pierce, Arms Extended Down Up and Back - SNT Power Generation - 2nd Section Part 5 (21:50)
4. Balance - Commitment Testing Exercise for Kicks (10:25)
5. Week 55 - Homework Sheet
Week 56
1. Pivoting with the Arms Up (as in Chum Kiu's 1st Section) (23:44)
2. Pressure-Testing SNT Movements - 3rd Section, Part 1, Parry & Palm Strike (from the Shoulder (3:05)
3. Parry & Palm Strike (from the Shoulder) - SNT Power Generation - 3rd Section Part 1 (16:48)
4. Chisau - Counter to the Bong Sau Trap (14:11)
5. Adding Lap Sau into the Cross-Punching Exercise (7:46)
6. Week 56 - Homework Sheet
Week 57 - Revision Week
1. Week 57 - Revision sheet
2. Teaching Moments- Ideas of Rotation, Flow, Placing and Correct Shapes - Part 3 (40:59)
3. Teaching Moments - Applying the Stance - with Sifu Des (2017) (38:49)
Week 58
1. Revision in the Upcoming Weeks (7:04)
2. Pressure-Testing SNT Movements - 3rd Section, Part 2, Garn Sau and Bong Sau (8:32)
3. Garn Sau and Bong Sau - SNT Power Generation - 3rd Section Part 2 (18:33)
4. Testing the Liveness and Sticking Quality of the WC Guards (19:02)
5. Chisau - Practicing All 3 Trap and their Counters In Sequence (8:35)
6. Revision - Look Sau Shapes Pressure Tests (8:38)
7. Revision - Absorption Exercise - 1 (8:54)
8. Week 58 - Homework Sheet
Week 59
1. Pressure-Testing SNT Movements - 3rd Section, Part 3, Bong Sau’s Palm Strike, Chit Sau and Punch Sections (7:12)
2. Bong Sau’s Palm Strike, Chit Sau and Punch Sections - SNT Power Generations - 3rd Section Part 3 (14:48)
3. Revising All Arm-Strikes (Learned so far) on a Pad (9:53)
4. Revision - Latching on One Leg - Dynamic Balance Test (13:05)
5. Revision - Practicing the 3 Look Sau Exercises at Will (16:00)
6. Week 59 - Homework Sheet
Week 60 - CST Footage week
1. CST’s Chisau Seminar at MWC - Part B (39:44)
2. CST’s Chisau Seminar at MWC - Part C (32:51)
3. CST Footage - importance of spine & the State (not working on joints locally) (48:06)
4. CST Footage - Active (mindful) Relaxation (45:37)
Week 61
1. Constantly Revising SNT Movement’s “Pressure Testing” (5:06)
2. Revising all Leg-Strikes (Learned so far) on a Pad (14:34)
3. Revision - Counter-Pierce Followed by Garn Sau & Punch (vs. a Straight Punch) (15:41)
4. Revision - 6-Point Deflection Exercise (Semi-Sequenced) with Pivots (14:40)
5. Week 61 - Homework Sheet
Week 62
1. SNT - The Path to Stillness, Emptiness and Flow (17:30)
2. Spine Movement to Promote Leg Relaxation, Seng and Balance - Part 1 (15:32)
3. Revision - “Chark Jong” (Guard Break) Techniques - Part 1 (14:49)
4. Revision - Adding Lap Sau into the Cross-Punching Exercise (7:46)
5. Revision - Defense to Basic Kicks, With Added Pivoting to Track the Partner (21:11)
6. Week 62 - Homework Sheet
Week 63 - Revision Week
1. Week 63 - Revision sheet
2. Teaching Moments - Correct Practice and SNT Power Generation - with Sifu Des (2017) (38:45)
3. Teaching Moments - ‘Accepting’ Incoming Force, ‘Shaping’ Our Mass - with Sifu Des (2017) (53:55)
Week 64 - CHUM KIU
1. Introduction to Chum Kiu Form (11:39)
2. Learning the Chum Kiu Sequence - 1st Section (14:15)
3. Correct Shapes of Chum Kiu - 1st Section (32:07)
4. Inside Pivot Punch on a Pad (10:07)
5. Week 64 Homework Tips (8:46)
6. Week 64 - Homework Sheet
Week 65
1. Learning the Chum Kiu Sequence - 2nd section (9:32)
2. Correct Shapes of Chum Kiu - 2nd Section (12:43)
3. Snap Kick Practiced with both Inside & Outside Pivots (10:48)
4. Speed and Reflex Exercise – Parry (Catch) Incoming Punch (16:12)
5. Week 65 - Homework Sheet
Week 66
1. Learning the Chum Kiu Sequence - 3rd Section (11:56)
2. Correct Shapes of Chum Kiu - 3rd Section (21:16)
3. Pivot Side Slash on a Pad or a Guard (8:49)
4. Testing Seng through the Thoracic spine (16:49)
5. Week 66 - Homework Sheet
Week 67
1. Practicing the Entire Chum Kiu Sequence (3:30)
2. Chum Kiu Form - Performed at Normal Speed (3:08)
3. Inside Pivot & Punch - Keeping Fists on Physical Centerline (Done in the Air) (7:29)
4. Random Arms (Basics) - Defense to Random Incoming Punches (18:03)
5. Week 67 - Homework Sheet
Week 68 - Revision Week
1. Week 68 - Revision sheet
2. Teaching Moments - Munich Seminar 2019 (1) (23:27)
3. Teaching Moments - Chisau, Activating the Lower Half & Not Resisting at the Contact Point (46:46)
Week 69
1. SNT - Nim Tao, Intention or Observation?! (23:45)
2. Chum Kiu - Retaining Taigung and Seng (29:17)
3. Hook (Inside Pivot Shin) Kick (7:39)
4. Continuous Punch-Latch Exercise (13:29)
5. Week 69 - Homework Sheet
Week 70
1. Intro to Body Movement in Chisau (11:48)
2. Basic Pivoting in Both Directions During Look Sau (22:19)
3. Additions to pivoting in Look Sau exercises (8:03)
4. Outside Pivot Shin Kick (18:52)
5. Week 70 - Homework Sheet
Week 71 - CST Footage week
1. CST’s Chisau Seminar at MWC - Part D (36:52)
2. CST’s Chisau Seminar at MWC - Part E (21:10)
3. CST Footage - Points on Chisau (1) (25:08)
4. CST Footage - points on Chisau (2) (35:56)
Week 72
1. Elbow Force Application Within Chum Kiu (32:59)
2. Reverse Tan Sau & Palm Strike Pivoting Drill (8:54)
3. Defense to Roundhouse Kicks with Inside and Outside Pivot Shin Kicks (16:32)
4. Adding micro-pivots to Knee Raise & Snap Kick exercises (4:43)
5. Week 72 - Homework Sheet
Week 73
1. Pivot with Side Slash and Punch On a Pad (11:58)
2. Counter to Mirroring Arm-grab with Elbow Over (13:27)
3. Body Movement Practice in Stance and Guard (11:12)
4. Pivoting exercise - Redirecting incoming force on chest (15:56)
5. Week 73 - Homework Sheet
Week 74 - Revision Week
1. Week 74 - Revision sheet
2. Teaching Moments - Munich Seminar 2019 (2) (21:48)
3. Teaching Moments - Munich Seminar 2019 (3) (22:57)
Week 75
1. Applying 'Precision' and Huerng to Chum Kiu (29:56)
2. Momentum redirection exercise (intro) (17:28)
3. Chisau - Kwan Sau and Huen Da (with pivots) (11:39)
4. Week 75 - Homework Sheet
Week 76
1. Mindful Sitting for Taigung and Seng cultivation (28:08)
2. Pivot test's preperation exercise - Taigung and Seng (12:37)
3. Chark Jong prep exercise (10:17)
4. Step and Punch on pad (15:12)
5. Week 76 - Homework Sheet
Week 77
1. Finding and utilizing the 'axis' in Chum Kiu (16:19)
2. Inside Pivot Heel Kick on pad (10:59)
3. Powering Lap Sau with Pivots (and Heurng) (9:53)
4. Week 77 - Homework Sheet
Week 78
1. Pivoting while resisted at the shoulders (10:44)
2. Momentum redirection exercise - with parallel arms (12:25)
3. Bridging the Gap - Heel Kick Step & Punch with Parry (10:57)
4 Week 78 - Homework Sheet
Week 79 - Revision Week
1. Week 79 - Revision sheet
2. Teaching Moments - Munich Seminar 2019 (4) - Bong Sau (20:54)
3. Teaching Moments - Munich Seminar 2019 (5) (29:34)
Week 80
1. SNT - Further "Stilllness" through triangulation (36:05)
2. Stepping back and forth in Look Sau (cooperatively) (12:18)
3. Counter to punch from the side with Pivot Side Slash & Hook Kick (15:49)
4. Week 80 - Homework Sheet
Week 81
1. Pivot Punches in the air (punching THE SAME point) (14:06)
2. Chark Jong (with Step & Pivot) to opponent's static Guards (12:27)
3. Outside Pivot Heel Kick (Chum Kiu kick) on pad (7:47)
4. Week 81 - Homework Sheet
Week 82 - CST Footage week
1. CST Charity Seminar at MWC - A (47:23)
2. CST Charity Seminar at MWC - B (47:38)
3. CST Footage - Relaxing Shoulder Girdle and moving from the Back (45:19)
4. CST Footage - Teaching Moments (48:12)
Week 83
1. Developing Multi-directional forces in Chum Kiu (24:49)
2. Hook Punch and Uppercuts WITH PIVOTS (17:04)
3. Counter Arm-grabs with Reverse Tan Sau & Fook Sau (Fulcrum point practice) (15:32)
4. Using partner's pulling force against them (with step and strikes) (11:30)
5. Week 83 - Homework Sheet
Week 84
1. Inside & Outside Pivot Heel Kicks against incoming Roundhouse Kicks (9:01)
2. Knee Raise against resistance (14:27)
3. Powering Counter Punch - Pierce & Latch techniques with Pivots (7:18)
4. Week 84 - Homework Sheet
Week 85 - Revision Week
1. Week 85 - Revision sheet
2. Teaching Moments - Munich Seminar 2019 (6) (25:03)
3. Teaching Moments - Triangulation while Pivoting (34:45)
Week 86
1. CK Pressure Tests - Double vertical Pierce (17:13)
2. CK Pressure Tests - Pivot and bend arms to parallel (12:54)
3. CK Pressure Tests - ADDITIONAL INFO for Pivot and bend arms to parallel (23:41)
4. Speed & Reflex exercise - Pivot and Punch over a reacting guard (17:06)
5. Week 86 - Homework Sheet
Week 87
1. CK Pressure Tests - Pivoting (180°) with static parallel arms (11:19)
2. CK Pressure Tests - Double Horizontal Pierce (in CK Stance) (8:28)
3. Chisau - Stepping forward with static (active) Look Sau shapes (11:47)
4. Chark Jong - Wedge exercises done dynamically (9:06)
5. Week 87 - Homework Sheet
Week 88
1. CK Pressure Tests - CK Latch and Tan Sau (in CK Stance) (16:14)
2. CK Pressure Tests - Palm Strikes (in CK Stance) (11:22)
3. Bridging the gap followed by Punch Latches and Hook Kick (12:14)
4. Week 88 - Homework Sheet
Week 89
1. CK Pressure Tests - Pivoting 180° while moving arm from full extension to optimum angle (17:21)
2. CK Power Generation – Bong and Dai Saus with Pivot (16:45)
3. Counters to Punch Latches with Bong and Tan Saus (20:39)
4. Elbow Strike to the rear (10:43)
5. Week 89 - Homework Sheet
Week 90 - Revision Week
1. Week 90 - Revision sheet
2. Teaching Moments - ’Placing’ with the Legs (1) (27:27)
3. Teaching Moments - ’Placing’ with the Legs (2) (24:41)
Week 91
1. SNT – Initiating every movement from a ‘point’ inside the body (at the back) (37:23)
2. CK Power Generation – Returning from Bong and Dai Saus with Pivot (10:21)
3. CK Power Generation – Punching with the fist starting off Centerline (8:10)
4. CK Power Generation – Back to Start Pose while in CK Stance (13:17)
5. Random Arms - with Wing Chun person moving in (30:31)
6. Week 91 - Homework Sheet
Week 92
1. CK Power Generation – Pivot and Side Slash (24:34)
2. CK Power Generation – Inward Palm Strike after Side Slash (19:00)
3. Chark Jong - Step Double Pierce with Huen Sau and Double Palm : Chum Kiu Latch : Parry and Strike (15:35)
4. Counter Punch & Heel Kick, Latch and High Hook Kick followed by Low Hook Kick (Chain Kicking) (21:08)
5. Week 92 - Homework Sheet
Week 93 - CST Footage week
1. CST Charity Seminar at MWC - C (56:09)
2. CST ‘Realistic Fighting’ Seminar - Part 1 (44:22)
3. CST Footage - "Forgetting" the Arms (41:48)
4. CST Footage - Teaching Moments at his house in 1998 - Part 1 (26:49)
Week 94
1. CK Power Generation – One arm piercing out as the other returns to Start Pose (21:19)
2. CK Power Generation 2nd Section – Pivoting 90° while rotating the forearm (10:43)
3. Basic stepping to power your Chisau (18:50)
4. Step and punch against a guard entering from both inner and outer gates (10:23)
5. Week 94 - Homework Sheet
Week 95
1. CK Power Generation (2nd section) – Heel Kick then stepping down with a Pivot (12:50)
2. CK Power Generation (2nd section) – Side-step resisted at the body (12:35)
3. Counter to neck-grab with Double Cut Down and Kick (11:53)
4. Knee Strikes - Powered with steps and pivots (14:31)
5. Week 95 - Homework Sheet
Week 96 - Revision Week
1. Week 96 - Revision sheet
2. Teaching Moments - Striking workshop, Sydney 2020 - Part 1 (41:31)
3. Teaching Moments - Striking workshop, Sydney 2020 - Part 2 (26:13)
Week 97
1. Chum Kiu - Working on Lightness! (20:13)
2. CK Power Generation (2nd section) – Side step (with back leg) and Bong, Dai sau (16:32)
3. CK Power Generation (2nd section) – Side step (with front leg) with arms coming down to Tan Saus (13:11)
4. Outside-Pivot Punch - practiced on pad, then against and incoming punch (13:55)
5. Week 97 - Homework Sheet
Week 98
1. CK Power Generation (2nd section) – Pivot Uppercut move (18:21)
2. CK Power Generation (2nd section) – Pivot Cut Down back into SNT Stance (8:19)
3. Chisau - Using PIVOTS & STEPS (COM) to retain the pressure (Heurng) and ‘stick’ to the partner (14:36)
4. Counters to 2 incoming centerline punches (with Chum Kiu Movements) (2:33)
5. Week 98 - Homework Sheet
Week 99
1. CK Power Generation (3rd section) – Heel Kick, Stepping down into Double Tan Sau (7:41)
2. CK Power Generation (3rd section) – Stepping in Chum Kiu Stance resisted on body (10:20)
3. Continuous Punch exercise with mini-pivots (LEVEL 4 speed) (9:05)
4. Defending 2 Roundhouse kicks with the same leg (10:05)
5. Week 99 - Homework Sheet
Week 100
1. CK Power Generation (3rd section) – Back leg step & Double Bong Sau (16:16)
2. CK Power Generation (3rd section) – Front leg step & Double Tan Sau (10:19)
3. Testing Seng by pulling on head to bend the neck - Link to Clinch work (part 1) (12:49)
4. Testing Seng by pulling on head to bend the neck - Link to Clinch work (part 2) (11:55)
5. Week 100 - Homework Sheet
Week 101 - Revision Week
1. Week 101 - Revision sheet
2. Teaching Moments - Striking workshop, Sydney 2020 - Part 3 (32:01)
3. Teaching Moments - Striking workshop, Sydney 2020 - Part 4 (38:48)
Week 102
1. CK Power Generation (3rd section) – Step with Arm Circle:Jum Sau movement (18:36)
2. CK Power Generation (3rd section) – Palm Strikes and Pull Backs with feet together (no Stance) (8:01)
3. Counter Takedowns:Tackles detailed (part 1) (19:08)
4. Counter Takedowns:Tackles detailed (part 2) (16:01)
Week 103
CK Power Generation (3rd section) – Moving the mass with the feet together (20:32)
CK Power Generation (3rd section) – Outside-pivot Kick of Chum Kiu (13:14)
Positioning, Kicking and getting back up from the ground detailed (Part 1) (14:05)
Positioning, Kicking and getting back up from the ground detailed (Part 2) (14:12)
Week 104 - CST Footage week
1. CST ‘Realistic Fighting’ Seminar - Part 2 (44:30)
2. CST ‘Realistic Fighting’ Seminar - Part 3 (35:24)
3. CST Footage - Teaching Moments at his house in 1998 - PART 2 (27:46)
4. CST Footage - Creating Multi-vector force with Triangulation and Mass mobilization (42:54)
Week 105
1. Chum Kiu - Putting mass into the legs (making knees an outlet) (27:42)
2. CK Power Generation (3rd section) – Leg straight while placing down (16:09)
3. CK Power Generation (3rd section) – Pivot and Palm Strikes:Punch (18:04)
4. Stepping in at an angle to break guard (with appropriate follow ups) (14:45)
Week 106
1. Pressure testing for presence of mass in the legs within the Chum Kiu form (16:14)
2. Look Sau shapes practiced without a partner (solo Look Sau)! (12:40)
3. Random Legs (Defense to random incoming kicks) (28:43)
4. Wing Chun’s One inch Punch/Palm Strike (16:20)
Week 107 - Revision Week
2. Teaching Moments - Centerline, Heurng and active shapes with Richard (1) (37:15)
3. Teaching Moments - Centerline, Heurng and active shapes with Richard (2) (34:50)
Week 108
1. Introduction to the ‘Biu Gee’ (’Thrusting Fingers’) form (13:47)
2. Biu Gee movements’ sequence - Elbow Strike sections (16:07)
3. Mindful Walking as a daily exercise, then pressure tested (28:41)
Week 109
1. Biu Gee movements’ sequence - Upward Side Slash and Garn Sau sections (16:23)
2. Penetrative Force vs. the Wing Chun Stance (partner exercise) (11:30)
3. Training Tips - Becoming your own Master (Part 2) (20:30)
Week 110
1. Biu Gee movements’ sequence - The last 3 sections (9:32)
2. Biu Gee Sequence -FULL FORM (10:58)
3. Advanced Triangulation tests in the structures of Chisau (21:41)
Week 111
1. Biu Gee movements’ Shapes and Positions - Part 1 (22:05)
2. Biu Gee movements’ Shapes and Positions - Part 2 (23:46)
3. Biu Gee movements’ Shapes and Positions - Part 3 (10:42)
Week 112 - Revision Week
2. Teaching Moments - Introduction to Self Defense Workshop 2020 - Part 3 (30:29)
3. Teaching Moments - Introduction to Self Defense Workshop 2020 - Part 4 (30:50)
Week 113
1. Chum Kiu - Transferring Mass into the Limbs - (Part 1) (22:51)
2. Chum Kiu - Transferring Mass into the Limbs - (Part 2) (23:34)
3. Stepping back and forth with Punches - Transferring mass into every Punch (15:41)
4. Biu Gee - beginner's suggested practicing speed (5:14)
Week 114
1. Biu Gee - Internal Balance awareness and retention (with fluidity) (14:31)
2. High-Kicking practice and its benefits fro CST Wing Chun (19:18)
3. Counter Punch & Heel Kick, Step back and pivot with Latch & Strike (17:01)
Week 115
1. CST ‘Realistic Fighting’ Seminar - Part 4 (34:16)
2. CST Chum Kiu Seminar (1) - Part 1 (34:02)
3. CST Footage - Discussion on the difficulties of learning and teaching Wing Chun - Part 1 (25:05)
4. CST Footage - Discussion on the difficulties of learning and teaching Wing Chun - Part 2 (30:10)
Week 116
1. Back and forth ‘Pivot-step’ exercise (from the Dummy and Knives Forms) (14:11)
2. Light Chisau Sparring - applying everything learnt so far to gain control (18:30)
3. Powerful Punching on pad while stepping back and forth (26:16)
Week 117
1. Biu Gee – Holistic Timing and Coordination PLUS further Fluidity in movements (through Mindful Relaxation) (18:17)
2. Close-range Elbow Strikes – done from various angles (12:40)
3. Advanced Speed and Reflex exercise - Punch through guard WITH STEP (15:34)
Week 118
2. Teaching Moments - Introduction to Self Defense Workshop 2020 - Part 1 (35:14)
3. Teaching Moments - Introduction to Self Defense Workshop 2020 - Part 2 (35:20)
Week 120
1. Pivoting practice tip (13:54)
2. Chark Jong against random and dynamic Guards (24:03)
3. Close-range Heel Kicks (15:09)
Week 121
1. Biu Gee - Elbow Force stems from the spine (Spreading the Wings) (30:57)
2. Biu Gee pressure-testing - Wrist movements (26:16)
3. Pivot-step to power a punch (on a pad) (21:00)
Week 122
1. Nim Lik cultivation within SNT - Part 1 (23:46)
2. Nim Lik cultivation within SNT - Part 2 (28:01)
3. Biu Gee pressure-testing - BG Elbow strikes (29:17)
4. Biu Gee pressure-testing - Piercing out with a step (from Chum Kiu stance) (20:40)
Week 123
2. Teaching Moments - Introduction to Self Defense Workshop 2020 - Part 3 (30:29)
3. Teaching Moments - Introduction to Self Defense Workshop 2020 - Part 4 (30:50)
Week 124
1. Biu Gee pressure-testing - Hip / Leg Circles (24:29)
2. Biu Gee pressure-testing - High Palm Strike, BG Side and In-Slashes (16:51)
Weeek 125
2. Biu Gee - Power generation through vertebrae movement (vortex force) - Part 2 (18:33)
Week 126
1. CST Chum Kiu Seminar (1) - Part 2 (36:53)
2. CST Chum Kiu Seminar (1) - Part 3 (37:22)
Week 127
1. Biu Gee pressure-testing - Side Slash and Parry to ear movements (22:00)
2. Non-resistance to partner's dynamic force applied to the arm (PART 1) (18:15)
3. Fast bridging the gap with a Punch (and follow up punches) (24:23)
Week 128
1. Biu Gee pressure testing - Pivot and Huen Sau section (17:44)
2. Biu Gee pressure testing - Garn Sau section (15:09)
3. Short Range Hook (Inside shin) Kick (23:30)
Week 130
1. Biu Gee pressure test - Ending the Garn Sau Section (0:58)
2. Biu Gee pressure test - Piercing movements Section (15:58)
3. Dealing with incoming Chark Jong by the opponent (25:10)
Week 131
1. Biu Gee pressure test - Pivot and Palm strike move (17:05)
2. Biu Gee pressure test - Reaching out while closing the fists (14:20)
3. Random Chain-kicking on pad (kicking from the lower bakc area) (15:18)
Week 132
1. Biu Gee - Moving at 50% of maximum speed (29:18)
2. Biu Gee pressure test - Keeping the arms straight while pivoting (23:28)
3. Biu Gee pivot and Side-slash to a fleeting target (max speed test) (14:43)
4. Pad-work - Step and Elbow followed by Knee strike (15:53)
Week 135 - revision week
2. Teaching Moments - More details on Placing and Heurng in application (1) (31:31)
3. Teaching Moments - More details on Placing and Heurng in application (2) (35:42)
4. Introduction to Siu Nim Tao form
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