Class Structure

Warm Ups

Warming up is an essential and integral part of any serious training. As much as possible warm ups should approximate the main events. VIKOGA's warm ups consist of the following -

1. Light and safe warm up stretches.
2. Basic Cinnabar Palm Energetic.
3. Body-Strike Massage.
4. Trisomatic Energetic.
5. Taoistic Qigong Energiser - Visionetics.
6. Ancient Folk Qigong - Bird Stretch & Bear Swing.
7. Celestial Stems Energetics.
8. 'Small' Contemplation.
9. Axial Power Pivot.
10. Knee-Shoulder Stretches.

Main Lesson Plan

This is divided into the following areas -

1. Standalone Learning - Form Learning and Refinement.
2. Unarmed 1-1 Partner Practise.
   1. Sticking Hands.
      1. Single, Double & Oblique.
      2. Blind Folded.
      3. Symmetrical Phasic & Asymmetrical.
      4. Trapping Hands - Synchronous & Asynchronous.
      5. Break and Couple.
   2. Swiping Hands.
      1. One-Sided & Double-Sided.
      2. Dummy Hand Variations.
   3. Sticking Legs.
      1. Cross-legged & Normal.
   4. Fixed Sparring.
      1. Fixed Stance & Advancing.
      2. Strikes, Kicks & Knockdowns.
   5. Unfixed Sparring.
      1. Limited Repertoire.
      2. Unlimited Repertoire.
      3. Handicap.
3. Unarmed 1-n Partners Practise.
   1. Fixed Sparring as above.
   2. Unfixed Sparring as above.
4. Equipment-based standalone training.
   1. Ballistic.
5. Weapons-based standalone training.
6. Weapons-based Partner Practice.

Warm Downs

Warm downs wrap up the class training. It should have a cardiovascular and endurance component. Repetition serves to burn the movements into the neuromuscular memory and reinforces the habit-instinct. It includes the following -

1. Combination Hand Techniques.
2. First-line Kicks.
3. Coordinated Hand and Leg Techniques.
4. More Stretches.
5. Basic Power Callisthenics.
6. Plyometrics.
7. Hama Energetic.
8. Endurance 'Firepower' Blasting.