12-Week Training Program

1. Develop soft-hand striking for deep penetration and stunning effect.
2. Integrate soft-hand strikes as setups for Chin Na and Tuite joint locks.
3. Train circular flow against straight attacks and straight defenses against circular attacks.
4. Build sensitivity, timing, and adaptability in dynamic scenarios.

• Frequency: 3 sessions per week (60–90 minutes each).
• Session Breakdown: Warm-up (10 min), Skill Development (30 min), Application Drills (20 min), Cool-down/Reflection (10 min).
• Progression: Weeks 1–4 focus on foundational skills, Weeks 5–8 on integration, Weeks 9–12 on dynamic application.

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• Warm-up: Joint rotations (wrists, elbows, shoulders), dynamic stretching.
• Skill Development:
  • Soft-hand mechanics: Practice relaxed punches/palm strikes on a heavy bag, focusing on keeping the hand loose until impact. Aim for a “snap” at contact to create wave action.
  • Compare with rigid-hand strikes on a makiwara (or pad) to feel the difference in energy transfer.
• Application Drill: Slow-motion strikes on the bag, aiming for depth rather than speed. Visualize penetrating through the target.
• Cool-down: Wrist mobility exercises, deep breathing.

• Warm-up: Shadowboxing with relaxed hands, focusing on fluidity.
• Skill Development:
  • Target selection: Practice soft-hand strikes on the bag, aiming for center mass (solar plexus, ribs) to disrupt posture, and nerve points (e.g., side of neck, inner arm) for stunning.
  • Introduce basic Chin Na wrist grab: Soft-hand palm strike to bag, then transition to grabbing a partner’s wrist.
• Application Drill: Partner drill—light soft-hand strike to partner’s torso, immediately apply a simple wrist lock (Chin Na “small wrap” or Tuite wrist turn).
• Cool-down: Partner-assisted wrist stretches, meditation.

• Warm-up: Tai Chi-style circular arm movements, footwork drills.
• Skill Development:
  • Deflect straight punches with circular parries (e.g., Chin Na’s “brush aside” motion), redirecting energy off-center.
  • Practice soft-hand counterstrike after deflection (e.g., parry punch, strike solar plexus with relaxed palm).
• Application Drill: Partner throws slow straight punches; you parry circularly and counter with a soft-hand strike to the torso.
• Cool-down: Review footwork patterns, light stretching.

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• Warm-up: Dynamic wrist rotations, shadowboxing with soft-hand strikes.
• Skill Development:
  • Chain soft-hand strikes to Chin Na/Tuite locks: Strike torso with relaxed palm, then apply elbow lock (Chin Na “press elbow” or Tuite elbow crank).
  • Focus on timing—use the stun to close distance and secure the joint.
• Application Drill: Partner drill—strike pad held by partner, then flow into an elbow lock as they simulate a reaction (e.g., doubling over).
• Cool-down: Partner-assisted shoulder stretches, breathing exercises.

• Warm-up: Shadowboxing with emphasis on straight-line movement.
• Skill Development:
  • Counter circular attacks (e.g., hook punch) with straight defenses: Use a sharp, rigid block or palm strike to cut through the arc.
  • Follow with a soft-hand strike to stun (e.g., straight palm to ribs).
• Application Drill: Partner throws slow hooks; you block with a straight forearm or palm strike, then counter with a soft-hand strike to the torso.
• Cool-down: Review block angles, wrist mobility drills.

• Warm-up: Footwork drills (stepping off-line), relaxed striking on bag.
• Skill Development:
  • Alternate between circular and straight responses: Parry a straight punch circularly, then block a hook with a straight defense.
  • Add soft-hand strikes as transitions (e.g., parry punch, soft strike to ribs, block hook, soft strike to neck).
• Application Drill: Partner alternates straight and circular attacks; you respond appropriately, aiming to stun with soft strikes before grabbing for a lock.
• Cool-down: Discuss reactions, light stretching.

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• Warm-up: Shadowboxing with mixed straight/circular movements.
• Skill Development:
  • Increase speed of soft-hand strikes while maintaining relaxation.
  • Chain into more complex locks (e.g., Chin Na shoulder lock, Tuite finger lock).
• Application Drill: Partner attacks with light resistance (straight or circular); you stun with soft strike, then apply a lock under pressure.
• Cool-down: Wrist and shoulder mobility, deep breathing.

• Warm-up: Footwork and evasion drills.
• Skill Development:
  • Respond to random attacks (straight or circular) with appropriate counters: circular flow for straight, straight defense for circular.
  • Emphasize soft-hand strikes to create openings.
• Application Drill: Partner mixes attacks at moderate speed; you counter and stun, setting up for a lock but not completing it (focus on setup).
• Cool-down: Review timing issues, light stretching.

• Warm-up: Shadowboxing with soft-hand focus, joint rotations.
• Skill Development:
  • Free-flow drill: Light sparring where you aim to use soft-hand strikes to stun, then apply a lock when an opening appears.
  • Alternate roles with partner to feel both sides.
• Application Drill: Controlled sparring—focus on flow, not power. Goal is to stun and set up a lock without resistance turning into a wrestling match.
• Cool-down: Discuss what worked/didn’t, meditation.

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• Progress Tracking: Keep a journal of strike depth (on bag), stun effectiveness (partner feedback), and lock success rate. Adjust focus weekly based on weaknesses.
• Safety: Use gloves or wraps for bag work to protect wrists. Keep partner drills light and controlled to avoid injury.
• Adaptation: If certain targets (e.g., nerve points) or locks feel off, adjust based on body type and feedback. Not all techniques suit all builds.
• Optional Equipment: Add focus mitts for precision, or a wooden dummy for nerve point accuracy in later weeks.

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1. A reliable soft-hand strike that delivers deep, stunning impact.
2. Seamless transitions from strikes to Chin Na/Tuite joint locks.
3. Instinctive responses to straight and circular attacks using circular flow and straight defenses.
4. Improved sensitivity and adaptability in dynamic scenarios.