Southern Praying Mantis

Introduction
Overview of the System
- Forms
- Principles
- Concepts
- Biomechanics and Anatomy
Techniques
- Strikes
- Blocks/Deflections
- Stances
- Footwork
- Kicks
Forms
- TBD
Drills
- TBD
Curriculum
- Syllabus
- Grading, Belts, and Ranks
- Warmup and Cooldown
- Skill Conditioning
  - Shifting
  - Linear Stepping
  - Angle/Triangle Stepping
  - Wall Bag
  - Focus Mitts/Pads
  - Heavy Bag
- Strength Conditioning
  - Big Five (Body By Science)
    - Seated Row
    - Bench Press
    - Lat Pulldown
    - Shoulder Press
    - Leg Press
  - Big Six (New Rules of Lifting)
    - Squat
    - Deadlift
    - Lunge
    - Push
    - Pull
    - Twist
- Supplemental Training: Pros and Cons
  - Aerobic vs Anaerobic
  - Bamboo/Rattan/Steel Rings
  - Bodyweight Exercises
  - Chin Na
  - Iron Palm
  - Iron Shirt
  - Plum Blossom/Flower Piles
  - Qigong
  - Running
  - Tai Chi
  - Resistance Training
  - Weight Lifting
- Fitness and Nutrition
- Stretching and Recovery
- Injury Treatment
  - Dit Da Jau 跌打酒
  - RICE vs MEAT
- Sport Sparring
- Self Defense
- Combat Tactics
- Philosophy
  - Mou Dak 武德 - martials arts virtues/morality
- Leadership and Ethics
- Coaching Roles
  - Safety advocate
  - Communicator
  - Organizer
  - Role model
  - Teacher
Glossary

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