Your power comes from your whole-body: your legs, your middle (torso/core) as well as from your internal isometric opposing force pairs (Hun Yuan Yi Zheng, 浑元一争). Begin your power release practice with fixed-step (Ding Bu, 定步) relaxed (soft ) power release (Song De Fa Li, 松的发力) without tensed focusing and without enunciation of sound (grunting). When you have mastered the proper body mechanics (harmony of action), then add focusing and grunting/breathing (Sheng Li Bing Fa, 声力并发) as well as free-step (Huo Bu, 活步).
A. Fixed-Step Forward Power Release (Xiang Qian Fa Li, 向前发力) Stand in the small-step posture (Hun Yuan Zhuang Fa Li, 浑元桩发力); close your hands to form loose fists (as if holding eggs); palms facing your chest. Visualize your upper arms (the section from your shoulder to your elbow) do not exist; your forearms (the section from your elbow to your wrist) as big nails. This will relax your shoulders. Keep your mind calm and undisturbed, feel as if nothing critical is happening.
诀 曰: 欲 往 前 发 则 先 后 争。
Store Power (Preparation): Mentally position your body to store power by aligning and connecting your body elements to best conduct the ground to your hands, to take up power from the ground. Visualize “loading” (Xu, 蓄) and coiling your lower back (relax and mentally bowing your back but this mentally induced action should not be physically visible) and load your torso/core muscles (relax your breathing musculature, using reverse breathing, inhale while holding your stomach in). Visualize opening your knees (again must not be physically visible) stretching the imaginary springs between your front knee and rear knee, and between front knee and rear hip (Xiang Lian Xiang Zheng, 相连相争). Mentally, stretch the imaginary springs connecting your body to a wall in front of you.
Release Power (Execution): Visualize wet sand is sticking to your hands. Push off your rear foot, (drill it into the ground stretching the imaginary spring between your rear foot and your head); shift your body forward, mild opposing the forward motion by drilling of your front leg;
concurrently opening all your joints, straightening your ankles, knees, hips and torso (uncoil your back but this action should not be visible), add arm swings, forearm twists, culminating in wrists snaps. As your weight shifts forward, drill your front foot into the ground stretching the imaginary springs between your front foot and your head, and compressing the imaginary springs between your knees (Shuang Tui Nei Jia, 双腿内夹) and between your front knee and
your rear hip (squeeze the imaginary balloon between the knees, Xiang Lian Xiang Zheng, 相 连相争); keep your front knee stationary, shin normal to the ground, do not move your front knee ahead of your front toe.
诀 曰: 双 腿 内 夹, 力 从 足 生, 全 身 力 一。
Oral Tradition: Squeeze the imaginary balloon between your knees; take up power from the ground; merge your entire body’s force components as one.
Visualize your whole body as a big hammer suddenly driving your forearms forward (Lang Tou Kao Da, 榔头拷打). Simultaneously, extend your elbows, twist your forearms and snap your hands open with your palms facing forward (stretching the imaginary springs between your wrists and the springs between your wrists and your neck) as if to flick the wet sand on your hands as far forward as possible. Push forward, upward, and inward.
诀 曰: 发 力 时 小 腹 实 圆。
诀 曰: 声 力 并 发。
Focus: At the intended target point, snap your hands open like flicking the wet sand particles off your hands as far forward as you can. Your focused explosive push should terminate with a snap several inches behind your intended target. Augment your focus naturally by exhaling rapidly (reverse breathing, grunting), pushing your stomach down and out while momentarily tensing your entire body.
Re-Set: Immediately relax your entire body. Withdraw your hands as if you have touched a red-hot iron plate. Snap back, reversing your forearm twists, to your small-step on-guard position; get ready for the next follow up power release cycle. Pull your hands backward, downward, and outward.
TRAINING NOTES: Simultaneity is important (头撞, 脚踩, 手发).
诀 曰: 手 脚 齐 到 法 为 真。
诀 曰: 蓄, 弹, 惊, 炸。
1. Before the execution of the power release, stay completely relaxed. Any muscular tension will decrease your speed. Keep your mind calm and undisturbed, you should feel as if nothing critical is happening.
2. Visualize your target as a red-hot iron plate. After you release power onto your target, snap your hands back so that your hands will not get burned. Release power suddenly (突然发力) and explosively (惊炸) on contact (一触即发): start and finish your power release as fast as you can (一发即止).
3. At the moment of the power discharge/release:
a. Make sure your rear hip pushes slightly backward and downward, keep your front knee stationary while compressing the imaginary spring between your knees. Turn your knees (drill, Zuan, 钻, Jia, 夹) inward slightly.
b. Step down hard with your front foot with a slight inward twist and immediately relax and lift your foot stretching the imaginary spring between your front foot and your head. Keep your front knee stationary and shin normal to the ground as if braced from all sides.
c. Your weight shifts forward to 70% on your front leg, 30% on your rear leg.
After releasing, immediately bounce back to the rear-weighted small-step posture in a “whip-like” oscillation (Zhen Dong, 震动).
诀 曰: 进 头 进 手 需 进 身。
4. When using your body to drive your elbows forward, your forehead drives up and forward slightly, straightening your back, stretching the imaginary spring between your rear foot and your head.
5. When your hands reach your target, twist them apart slightly as if breaking strings binding your forearms together, stretching the imaginary spring between your wrists. Snap your hands through your target but do not straighten or lock your elbows (形曲力直).
诀 曰: 力 透 敌 背。
6. Do not look down; always look in the direction of your power release. Always mentally point your mind-intent (focused concentration) through the back of your target.
诀 曰: 遍 体 似 弹 簧。
7. Maintain your spring-like whole-body harmony; your entire body should be like compressed coiled springs, ready to release power repeatedly. Keep all your joints mildly extended and bent so the whip-like action necessary for explosive power release may be repeated.
You must be able to release power while moving with free-step. Fixed-step power release exercises and footwork exercises form the foundation. Practice power discharge/release while moving forward, backward, and turning. Use you imagination and crisis rehearsal to create realistic exercises.
Examples:
诀 曰: 进 头 进 手 需 进 身, 手 脚 齐 到 法 为 真。
Forward-Step (Shuffle Step): Visualize facing your opponent in the left-lead small-step posture. Use the forward shuffle step, push off your rear right foot and step forward with your left foot while executing a forward power release. The hand, the leading left foot, and the head must arrive simultaneously. Use small shuffle steps.
诀 曰: 步 踏 中 门 钻 入 重 心 夺 敌 位, 即 是 神 手 亦 难 防。
Side-Step/Forward-Step: At the appropriate moment, initiate change: step laterally to your right side with your right foot; your opponent will have to adjust his posture to face you again.
Before he can complete his adjustment, step your left foot forward into his center gate (Zhong Men, 中门) and execute forward power release.
Backward-Step/Forward-Step: Face your opponent with left-lead small-step posture. If he comes in with a frontal forward attack, withdraw your leading left foot towards your rear right leg. But before your opponent can plant his advance foot, step forward again with you left foot to occupy his center gate (Zhong Men, 中门) and execute forward power release. This is the essence of half-step forward straight punch (半步崩拳).
B. Fixed-Step Downward/Backward Power Discharge/Release (Xiang Hou Xia Fa Li, 向后下发力)
Start from the Hook/hang small-step posture (Gou Gua Zhuang, 勾挂桩), with your lead hand at mouth level, palms facing each other.
诀 曰: 欲 往 后 发 则 力 向 前 争。欲 往 上 则 先 下, 欲 下 则 先 上。
Visualize that you have a pulley attached to the ceiling; one end of the rope passing through this pulley is attached to a heavy weight; hold the other end of the rope lightly with your hands.
From a completely relaxed whole-body harmony state; push off with your front foot to rapidly shift your weight backward and downward stretching the imaginary springs between your front foot and your head and between your front knee and your rear hip (Xiang Lian Xiang Zheng, 相连相争). Move your hips backward and downward, and simultaneously snap your hands downward, focusing your strike downward, backward, and slightly outward. It helps to visualize tensing and squeezing a balloon between your chin and your neck while pushing slightly upward at the top of your head. Visualize using your whole-body to pull up the heavy weight. After momentarily tensing your entire body, immediately relax completely and return to your relaxed spring-like whole-body harmony state.
In certain respects, this process is essentially a transition from the Hook/hang small-step posture (Gou Gua Zhuang, 勾挂桩) to the large-step posture (Tame the tiger, Fu Hu Zhuang, 伏虎桩) and return to the small-step posture. Beginners may terminate this downward and backward power release exercise at the large-step posture. Be very careful here, your frame/posture must not disintegrate (San, 散). As you improve, attempt to bounce back to the small-step posture quickly. Alternatively, you may practice returning to the Hook/hang posture by letting the imaginary weight down slowly and gently.
TRAINING NOTES: Do not shift your weight too far backward and/or downward because that will destroy your whole-body harmony/integrity (San, 散). Your center of gravity must remain within the middle 1/3 of your base.
Example:
Side-Step Backward/downward Power Release: Face your opponent with left-lead small-step posture. Step with your right rear foot backwards and/or to you side. Shift your body from high small-step posture to low large-step posture and execute downward/backward power release.
C. Fixed-Step Lateral Power Release(Xiang Heng Fa Li, 向横发力) Start with the right (left) lead small-step posture, palms facing downwards.
诀 曰: 欲 左 应 向 右, 欲 右 应 向 左, 利 用 全 身 相 争 之 弹 力, 突 然 发 力。
To practice power release to your left (right), mentally visualize leaning your whole-body to your right (left) onto a large strong imaginary spring; feel the strong resistance of the
compressed spring. As a beginner, you may show external movement to your right (left) but you should internalize (minimize) this movement, hiding your intention from your opponent.
When you reach the point of release; the imaginary compressed spring pushes you suddenly, explosively, to your left (right). Simultaneously, drill your right (left) leg, twisting your right (left) heel outwards and pivoting your body to your left (right):
1. Twisting your right (left) forearm from palm facing down to palm facing left (right), snap your right hand to your left like throwing a ball to your left (right).
2. Twist your left (right) forearm to palm facing left (right) and snap it to your left (right). Keep your left hand and forearm high, pull it backward, outward, and upward.
3. Rotate your head to your left (right). Look in the direction of the power release. This will increase the intensity of tension/relaxation exchange.
4. Push off with your rear leg; drill with your front leg, pivoting on your lead foot turning the heel outward. Be sure to pivot your waist and/or your whole-body (both feet must pivot in unison, in synch, Xiang Lian Xiang Zheng, 相连相争).
诀 曰: 夹 腿 抖 腰, 力 从 足 生, 多 面 螺 旋。
Oral Tradition: Squeeze the imaginary balloon between your knees; pivot your waist; take up power from the ground; coordinate rotation of all body elements.
诀 曰: 腰 似 车 轮 腿 似 钻。
Oral Tradition: Waist turns like wheel, legs turn like drills.
TRAINING NOTES: Lateral power release to your right from a right lead requires pivoting your whole-body on an axis from your rear foot to your head over your lead leg. The body mechanics is similar to the rear hand straight punch. Practice the lateral power release from parallel-step (Cheng Bao Zhuang, 撑抱桩) to reinforce/experience your optimal body
alignment, connected-ness, full-body pivot and ground path. Explore single hand Bo Shui Shi Li (拨水试力) to study forward and lateral palm heel strikes (Zhang Fa, 掌法).
Example:
Circular-Step Lateral Fa Li: Face your opponent with left-lead small-step posture. Step forward with your left foot; turning your left foot inwards and wheel your body to your right (rotate your body clockwise); look to your right in the direction of your intended power release.
Bring your right foot close to your left foot then step your right foot to your right in a circular path. When you plant your right foot, execute a lateral power release to your right.
D. Single-Hand Explosive Pushing Power Discharge/Release
From the left-lead small-step posture with palms facing inward, visualize your whole body as a hammer and your left forearm as a nail. Completely relax your shoulder and upper arm. Push off your right leg (drill and take up power from the ground); shift your body weight forward onto your left leg. Pivot on the ball of your left foot, turn your left heel out, torque your torso a quarter turn to the right, thrust your left shoulder forward, shooting your left forearm loosely forward with comfortable natural ease. Note: shifting your weight from one leg to the other and a full-body pivot on an axis from your lead foot to your head are used to power the explosive push. The lead side of the body anchors the pivot point. In fixed-step practice, the front knee should remain relatively stationary (it may twist/drill); keep front shin normal to the ground as if braced from all sides, the front knee must never move ahead of your front toe.
诀 曰: 夹 腿 抖 腰, 力 从 足 生, 多 面 螺 旋。
Oral Tradition: Squeeze the imaginary balloon between your knees; pivot your waist and body; take up power from the ground; coordinate rotations of various body elements.
Simultaneously, as you shoot out your left arm, twist your left forearm “on contact”, snap your palm to facing forward, pull your right hand backward, upward, and outward as if breaking a string between your wrists (opposing force pair), keep your rear hand up. Coordinate your body to move as a harmonized whole-body, push your front knee forward and your rear hip slightly backward (opposing force pair, Xiang Lian Xiang Zheng, 相连相争) shifting your weight to 70% front 30% back; push your forehead slightly forward and upward (up/down opposing force pair); look at your intended target; keep your chin tucked away. The head, the left hand, and the left foot must arrive simultaneously (头撞, 脚踩, 手发).
诀 曰: 节 节 贯 通, 全 身 及 根 节 之 力 前 摧, 中 节 待 转, 梢 节 直 刺。
Oral Tradition: Use your harmonized whole-body to drive your shoulder, your shoulder to drive your forearm, twisting your forearm on contact to deliver straight (linear) power with curved form.
TRAINING NOTES: The body mechanics is similar to the lead hand straight punch but the forward shifting of your weight is much more pronounced. See “Chapter 8: Fighting” for examples of Fa Li (发力) with San Shou (散手) techniques.
Training Guideline - Summary
You should practice power discharge/release (Fa Li, 发力) with all your practical San Shou (散 手) maneuvers/techniques using different parts of your body. (See Chapter 8: Fighting.) The goal is to be able to deliver power from any contact point or striking impact point with
thrusting/punching and swinging/striking maneuvers using large as well as small movements.
诀 曰: 拳 打 丈 外 不 为 远, 近 者 只 在 一 寸 中。
Oral Tradition: Your strikes should be felt before it is seen. Long punches may cover more then ten feet but short ones may be delivered within an inch.
Explore, experiment, and learn from experience; take each one to the extreme and study its opposites. Since each strike is most effective only within its “focus zone”, the general rules of defense are:
1. Jam or smother a blow in its “initiate zone” before it attains optimal speed; attack you opponent in his preparation,
2. Pass a fully developed blow in its “strike focus zone”, and
3. Parry or fend-off a blow at its “end of the run zone” with small sharp motion.
Evading an attack while remaining in range to counter-attack is a superior and preferred
defensive tactic (See Chapter 4: Footwork). Use zoning, rush your opponent, get inside his zone and you would have disarmed his weapons (whether they are hands, feet, elbows, shoulders, head, or stick). Get in close and stay close is a good fighting tactic.
Before practicing power release with a maneuver/technique, you must put it through Shi Li (试 力) training procedures to ingrain and harmonize the action. Power release training and
conditioning should begin with soft (Fang Song, 放松) relaxed power release, with no hard (Jin, 紧) tensed focus state. When your have achieved whole-body coordination, harmony of action, then practice (hard) tensed focus power release complimented by the use of grunting (reverse breathing) to augment your focus, to compensate for deficiencies. Do not practice only (hard) tensed focus exclusively, that will lead to rigidity and stiffness.
诀 曰: 松 多 紧 少。
Practicing soft relaxed power releases intersperse with a few hard tensed focus ones seem to provide the most effective training; the majority of your practice should be soft and relaxed.
The following training and conditioning sequence is only a guideline; change, and refine as you feel inclined:
1. Relaxed (soft or Song, 松) Power Release: Practice the power release motion without tensed focusing. Stay relaxed but coordinate and pattern your body to move as an integrated, harmonized whole-body. Practice with this method prior to practicing with focus.
2. Focused (hard or tensed, Jin, 紧) Power Release: Practice the power release motion and focus your power. Tense your muscles momentarily at the delivery and immediately relax after focusing. Keep your body in the spring-like whole-body harmony state for repeating power release instantaneously. You should incorporate breath control (reverse breathing, grunting) to augment your focus by bring in your breathing musculature to compensate for deficiencies.
3. Combination: Mix the above two practice methods. Practice several relaxed (soft) power releases than do a couple of focused (hard) power releases. Making up your workout with short periods of high-speed tensed focus efforts (hard) interspersed with long periods of milder relaxed activity (soft) seems to be the best training/conditioning procedure.
4. Using a partner as a light resistance: Practice releasing into a partner (with protective equipment) or a sand bag to get a real feel of the resistance.
Remember, large number of repetitions with light resistance and large full range motions helps you build strength and speed, while repetitions with heavy
resistance tend to build power and endurance.
Practice power release using all your practical maneuvers/techniques with large as well as small magnitude of movement. Start with fixed-step. When you have mastered whole-body harmony
Practice power release using all your practical maneuvers/techniques with large as well as small magnitude of movement. Start with fixed-step. When you have mastered whole-body harmony