Early Training Before Class
I got to the class early to train in on my own in the other hall for an hour. The weather has been hot and when you train it feels hotter. The hall was like an oven and the heat just made me feel lethargic but I trained through it.
I started off with warm ups and stretches for my legs, arms, hands, shoulders, neck and core. I also concentrated on really stretching my hips and hamstrings as I have noticed I am not as flexible as I would like to be in these areas.
Chow Gar Mantis Form Training
Once I had finished stretching I went straight into the Sap Jee Jau Kau Dau Sau (Continuous Cross Hitting Hands) form. I did the form slowly and worked on the techniques so I could work on my foot work, execution of the techinques with power using the waist, ribs and stance, as well as visualise the applications. I concentrated on a section which is called 18 hands and tried to perform the movements quickly but with good form. Kau Dau Sau has 4 main sections each with its own different techniques which include grabs, locks, claws, soc sau’s, elbows, punches aimed at vital points, knees, palms and so on.
The next form I worked on was Mo Ying Sau (NO Shadow Hands). These forms have some great names dont they? Mo Ying Sau is one of the forms that doesnt not start with the Baat Sic (8 initial movements you see in Saam Bo Gin and the other forms). It starts with a Kyn Lai respect and the form is performed fast all the way through with killer intent (well when i do it i try it like that). There is a lovely headbutt in the form which is initiated after you trap the opponents arms and they are brought into you almost. If the form is done correctly there is a section in the form where the hands / arms move fast enough that they become a blur. I did this form twice and repeated movements a number of times that i thought needed work aswell as more use of my waist and better stance work.
The last form I trained was Say Ban Gen Sau (4 way shock power power hands). This has many similar movements to the Lip Kui form performed by Sifu Ip Chee Keung in the clip posted before. The form has 4-5 sections with the first section using a charp sau(straight thrust - using waist and sinking ribs - aimed at bladder I imagine or solar plexus) and 4 movements with the single arm moving upwards, downwards, outwards and inwards (4 ways 
). This is a difficult form to do correctly and with the power and sharpness exhibited by Sifu David Ip Chee and Sifu Paul Whitrod.
Foot work, stance and southern mantis kicks
I than trained foot work, stance work and lots of kicks. For footwork I practiced moving and positioning myself in such a way that i could move quickly forward / back / side / around while being stable from any angle. Not easy but learning a lot as i train, spar and get advive from some iron sources and Sifu. I than trained steps with rooting, gripping, locking my stance and compressing the ribs and keeping the centre of balance in my dan tien.
Lastly I trained just low kicks up and down in different stances attack forwards and stepping backwards whilst executing a kick. I did kicks from the front leg and from the back leg. The kicks were front groin kicks, solar plexus kicks - using ball of feet, toes and heel. I also train kicks using inside and outside of foot with shin scrape type movements as well as aiming for the knee, foot tendon and thigh. The last kick I trained was moving out at a 45 degree angle left and right and throwing out a low side kick. This was all tiring in the heat and really made my legs ache. I made sure to keep my arms up protecting my head whilst kicking.
Kalari
After all that I had some time left so I trained kalari forms and techinques. I ran some forms from Master Padmanabhan school and Master Madhavan. I trained with them in India and do the training at class, so always try to train and remember. I trained some of the fighting techniques separately moving and attacking in all 4 directions using natural body movement, good stance and waist to bring power to the chops and punches. My kicks in the forms were a little weak having just tired them out but I carried on as best as i could.
I was sweating and tired but warmed up and ready for the mantis chow gar class.
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