July 31, 2026July 31, 2026 Dave Kelly Martial Arts

Kingdom Fight Gym

Experience Authentic Kun Khmer Training in Cambodia

Are you ready to step into the heart of Cambodia’s ancient martial arts tradition? Kingdom Fight Gym offers an unparalleled opportunity to learn Kun Khmer—the national sport of Cambodia—in a professional, welcoming environment. Whether you’re a complete beginner or an experienced fighter, this premier training facility in Phnom Penh delivers an authentic Cambodian martial arts experience that combines tradition, fitness, and cultural immersion.

What Is Kun Khmer?

Muay Thai fighter kicking a heavy bag during training in a gym — A Muay Thai fighter practices powerful kicks on a heavy bag in a vibrant training gym

Kun Khmer is Cambodia’s ancient martial art, dating back to the Khmer Empire. It shares the same historical roots as Muay Thai from Thailand, Muay Lao from Laos, and Lethwei from Myanmar. Today, it stands as Cambodia’s national sport—a powerful striking art that emphasizes punches, kicks, elbows, knees, and devastating clinch techniques.

At Kingdom Fight Gym, the mission goes beyond simply teaching techniques. The gym aims to restore the ancient fighting art of Kun Khmer while providing a space where students can learn mutual respect, self-defense, connect with their culture, gain self-confidence, and develop as well-rounded individuals.

Why Choose Kingdom Fight Gym?

Visit Kingdom Fight Gym today and book your session!

Premier Location in Phnom Penh

Kingdom Fight Gym is strategically located on Street 19z, Phnom Penh, near the popular Russian Market area. This central location makes it easily accessible for both locals and tourists. For those visiting Siem Reap, the gym also has a location near the iconic Temples of Angkor, allowing travelers to combine martial arts training with exploring one of the world’s most remarkable archaeological sites.

World-Class Coaching

The gym is run by Mark van Dongen and Kwok-Leung Tsang, who envisioned creating a social, cultural sports center that partners with local organizations to contribute to the lives of Cambodian youth. The coaching team consists of experienced local and foreign coaches, including active and retired fighters.

Reviews consistently praise the coaches for their expertise and patience. One recent visitor noted: “The coaches are sharp and will persist for the learner to get the moves right”. Another reviewer described their experience: “The coaches are truly fantastic, with a remarkable ability to break down complex techniques for all skill levels”. Coach Dina, in particular, receives frequent mentions for his technical instruction and ability to correct mistakes effectively .

English-Speaking Instructors

For international visitors, one of the biggest advantages is that coaches speak excellent English. The owner is fluent in English, ensuring clear communication and making the gym highly accessible for travelers from around the world .

Classes and Training Options

Kingdom Fight Gym offers a variety of training options to suit different schedules, skill levels, and goals:

Group Classes

The gym offers group classes for both kids and adults. Classes follow a structured format: warm-up, technique drilling, pad work, and optional light sparring for experienced practitioners. The atmosphere is energetic yet supportive, making it ideal for beginners and intermediate students alike.

Private Training

For personalized attention, private training sessions are available with experienced coaches. One reviewer shared: “Just finished a private training with coach Dina. He pointed out all my mistakes. Learned a lot in an hour”. Private sessions are affordable and packed with valuable technical advice.

Intensive Training Camps

Kingdom Fight Gym offers Kun Khmer intensive training camps that include two 2-hour long classes per day. These camps are perfect for those seeking rapid improvement and deep immersion in the art.

Family and Group Workshops

Looking for a unique group activity? The gym offers Private Kun Khmer Workshops designed for families, friends, or corporate groups. These 1-2 hour sessions let you connect in an active, engaging way and are open to all fitness levels. Children aged 6 years and above are welcome.

Pricing That Fits Every Budget

Kingdom Fight Gym offers transparent and affordable pricing:

Session Type	Price
Drop-in session	$10
Monthly membership	$100
Private session (1 hour)	$30

Drop-ins are welcome, but booking ahead for private sessions or cultural packages is recommended, especially during high season (November-March).

Visit Kingdom Fight Gym today and book your session!

Facilities and Equipment

The gym boasts modern, clean, and air-conditioned facilities—a welcome relief from Phnom Penh’s tropical heat. Available equipment includes:

Boxing gloves
Shin guards
Thai pads
Heavy bags
Speed bags
A full boxing ring

The gym also features indoor and outdoor training areas, ensuring comfortable training regardless of weather conditions.

Cultural Immersion Beyond Training

What sets Kingdom Fight Gym apart is its commitment to cultural immersion. Beyond physical training, the gym offers:

Kun Kru ceremony experiences—traditional rituals honoring martial arts masters
Fight night excursions—watch live Kun Khmer matches
Partnerships with local hotels—complete martial arts holiday packages

This holistic approach transforms a simple workout into a meaningful cultural journey.

Community Impact and Social Mission

Kingdom Fight Gym is more than a business—it’s a force for good. The gym supports underprivileged Cambodian youth with free training, education, nutrition, and housing. By offering training camps and group classes, they provide young Cambodians with opportunities to learn discipline, self-defense, and valuable life skills.

What Students Are Saying

With a perfect 5.0 rating across 25 reviews on Tripadvisor, Kingdom Fight Gym consistently exceeds expectations:

“If you’re looking to train kickboxing in Cambodia then Kingdom Fight Gym is a perfect spot. The staff are friendly, accommodating and provide great coaching for all different skill levels. The gym is clean, provides any training gear you might need and has a great feel to it.”

“Loved my week here! Very welcoming, great for both newbies and seasoned fighters. I was particularly impressed by the sparring culture which allowed me to get good rounds in with experienced fighters while being safe and controlled for anyone sparring for the first time.”

“The best fight gym in Siem Reap. You get more than what you expected. Very nice and intense workout. Especially good boxing technique they guide you. Very good vibe and good people.”

How to Get Started

Getting started at Kingdom Fight Gym is simple:

Location: Street 19z, Phnom Penh (near Russian Market)
Hours: Open Monday to Saturday, 8am–7pm (some sources note 7am–9pm)
What to bring: Comfortable clothes, water (at least 1.5 liters), towel, gym shoes, and hand wraps for hygiene
Booking: Drop-ins welcome; book private sessions in advance

Whether you’re visiting Cambodia for a holiday, living in Phnom Penh, or planning a dedicated martial arts training trip, Kingdom Fight Gym offers an authentic, welcoming, and professionally-run experience. Train hard, learn from the best, and discover the warrior within—all in the heart of Cambodia.

Ready to start your Kun Khmer journey? Visit Kingdom Fight Gym today and book your session!

July 19, 2024 Dave Kelly Martial Arts

Discovering China in the Post-Pandemic Era

By David Kelly
July 19, 2024

As the world emerges from the shadow of COVID-19, China has reopened its borders to international travelers, beckoning visitors to explore its storied landscapes, rich cultural heritage, and timeless martial arts traditions. For those eager to experience the Middle Kingdom in this new chapter, the time is ripe to plan a journey that delves into the heart of this dynamic and ever-evolving nation.

Travel to China

The resumption of overseas travel to China has been carefully orchestrated, with stringent health and safety protocols in place to ensure the well-being of both visitors and local communities. Travelers must obtain a valid visa, which can be secured through the Chinese embassy or authorized agencies. Even better news is that for the following six countries Switzerland, Ireland, Hungary, Austria, Belgium, and Luxembourg nationals will have up to 15 days of visa-free travel to China.

Upon arrival, visitors are no longer subject to temperature checks or are required to undergo testing, depending on the prevailing public health guidelines. Masking requirements and other preventive measures are more of a courtesy to other travelers.

One of the most significant changes in the post-pandemic landscape is the increased reliance on digital platforms for travel planning and bookings. Savvy travelers would do well to familiarize themselves with popular Chinese apps like Ctrip and WeChat, which offer a wealth of information and seamless booking capabilities for flights, accommodations, and transportation within the country.

Navigating the Cultural Landscape

China’s rich cultural tapestry is a tapestry that has been woven over millennia, and the post-pandemic era presents an opportune time to delve into its timeless traditions and customs. From the awe-inspiring grandeur of the Great Wall to the serene tranquility of ancient water towns, the country offers a boundless array of iconic sights and immersive experiences.

For first-time visitors, it’s advisable to start with perennial favorites, such as the Forbidden City in Beijing, the Terracotta Warriors in Xi’an, and the picturesque water towns of Zhejiang province. These quintessential destinations not only provide a captivating glimpse into China’s storied past but also serve as gateways to deeper cultural engagement.

Beyond the well-trodden tourist trails, travelers can venture off the beaten path to discover the unique regional identities that contribute to the country’s multifaceted cultural fabric. In the southern reaches of Guangxi, for instance, the enchanting landscape of karst formations and the vibrant ethnic minority communities offer a refreshing alternative to the more crowded metropolises.

Martial Arts Immersion

Perhaps one of the most alluring aspects of a post-pandemic visit to China is the opportunity to immerse oneself in the country’s renowned martial arts traditions. From the iconic Shaolin Temple in Henan to the bustling streets of Foshan in Guangdong, China remains the epicenter of various schools of martial arts, each with its own distinct philosophy and technique. During COVID-19, many of these were hit hard, went into hibernation, or left the country for pastures new.

For those seeking a more immersive experience, numerous martial arts academies and training centers across China welcome international students, offering intensive programs that delve into the physical, mental, and spiritual dimensions of these ancient fighting arts. Whether it’s the fluid grace of Taichi, the explosive power of Sanda, or the disciplined precision of Wushu, visitors can embark on a journey of self-discovery and physical transformation under the tutelage of seasoned masters.

Beyond the dojo, the cultural exploration of martial arts can extend to the realms of traditional Chinese medicine, calligraphy, and the philosophical underpinnings that have shaped these practices over the centuries. By immersing themselves in this multifaceted world, travelers can gain a deeper understanding of the holistic approach to well-being that is deeply rooted in Chinese culture. More on this later.

Culinary Adventures

No visit to China would be complete without a culinary adventure that tantalizes the senses and expands the palate. The country’s diverse regional cuisines, each with their own distinct flavors and cooking techniques, offer a veritable feast for the senses.

From the fiery Sichuan peppercorns of the southwest to the delicate seafood dishes of the coastal provinces, China’s culinary landscape is a kaleidoscope of tastes and textures. Travelers can embark on guided food tours, participate in hands-on cooking classes, or simply wander the bustling night markets to savor the myriad of street food delicacies.

Beyond the well-known favorites like Peking duck and dim sum, the post-pandemic era presents an opportunity to explore the lesser-known regional specialties that have long been cherished by local communities. The preservation of traditional foodways and the rise of farm-to-table movements in China offer a glimpse into the country’s rich gastronomic heritage and its evolving culinary landscape.

Planning Your Journey

As the world emerges from the COVID-19 pandemic, China stands ready to welcome travelers with open arms, inviting them to rediscover the country’s timeless wonders and immerse themselves in its vibrant cultural tapestry. Whether you’re drawn to the iconic landmarks, the captivating martial arts traditions, or the culinary delights, a journey to the Middle Kingdom in the post-pandemic era promises to be a transformative and unforgettable experience.

As you plan your trip, be sure to stay up-to-date on the latest travel guidelines and health protocols, and consider working with a reputable travel agency or tour operator to ensure a seamless and hassle-free journey. With careful preparation and an open mind, you’ll be well on your way to discovering the hidden gems and timeless treasures that make China such a captivating destination.

July 4, 2018September 11, 2017 Dave Kelly Culture & Fun, Travel & Training

What to do in Taipei!

This is a quick guide detailing what to do in Taipei Taiwan’s vibrant capital.

TAROKO-NATIONAL-PARK

Taipei Highlights

National Palace Museum (Guólì Gùgōng Bówùyuàn國立故宮博物院): here you’ll find all that was preserved when Kuomintang fled mainland China. This museums is better than any in mainland China. Tickets costs 250 NT$. To get there you’ll first need to get to Shilin (士林) stop on the red Line 2, then look for Bus R30 (紅30) on the same side of the street (there’s one normally every 30 minutes or less).

Chiang Kai-shek Memorial Hall (Zhōngzhèng Jìniàn Táng中正紀念堂) or CKS Memorial Hall: The park (Chiang Kai-shek Memorial Park 中正紀念公園) is very popular especially in the morning and is a great place to see taiji players. The complex also includes a theater (National Theater 國家戲劇院) and a concert hall (National Concert Hall 國家音樂廳). Line 2 red or Line 3 green to Chiang Kai-shek Memorial Hall (中正紀念堂).

Taipei 101 (台北101): a source of great local pride, the skyscraper is earthquake proof and ecologically sustainable; its shape bears homage to a bamboo plant and inside you’ll find a very popular shopping mall and views over Taipei (Taipei 101 is open from 10am to 10pm).

National Sun Yat-Sen Memorial Hall (Guólì Guófù Jìniànguǎn 國立國父紀念館): The Sun Yat-Sen monument celebrates his life; at the memorial there is a changing of the guard which is a highlight of the visit. You can take Line 5 blue to Sun Yat-sen Memorial Hall (國父紀念館) station.

Longshan Temple (Lóngshān Sì龍山寺): is one of the most famous temples in Taiwan; Take Line 5 blue to Longshan Temple (龍山寺).

Shung Ye Museum of Formosan Aborigines (Shùnyì Táiwān Yuánzhùmín Bówùguǎn 順益台灣原住民博物館): here you can learn about the history of Taiwan, which predates the influx of Han Chinese from mainland China. Today only 2% of the population live in the mountainous regions of the east coast. Shung Ye Museum is located next to the National Palace Museum.

Ximending (西門町): is popular among the youth for fashion and subculture. The area surrounding Ximending is a hot bed for clubs, pubs and night entertainment. Get there via Line 5 blue or line 3 green to the Ximen (西門) stop.

(Xin) Beitou baths(北投溫泉): in the centre of Taipei is perfect for rest and recuperation. If you can spend the night there. Get there via Line 2 red to Xinbeitou (新北投). Then spend the night in Beitou.

Yongkang Street (Yǒngkāng Jiē永康街): is a must visit to eat food. Check out Din Tai Fung. Line 2 red or line 4 orange to Dongmen (東門).

Yangmingshan National Park (Yángmíngshān陽明山): can be combed with Beitou and the baths as they are in the same area. Yangmingshan is perfect for outdoors types with parks, hiking trails, interesting plants and wildlife a plenty as well as internationally famous hot springs.

The Best of the Night Markets

Shi-Da (師大) and Gongguan (公館): Close to the National Taiwan Normal University and Gongguan is a nearby neighborhood next to it, a lively place and a great stop for night life. Catch Line 3 green to Taipower Building Station (台電大樓) or the Gongguan (公館) stop.

Raohe (饒河街觀光夜市): this market is excellent for food. Line 3 green to Songshan (松山).
Shilin (士林夜市): is one of the most popular and crowded night markets. Good for food and shopping. Take line 2 red, but get off at Jiantan (劍潭).
Huaxi (華西街觀光夜市): perfect for those in need of yummy snake soup. Line 5 blue to Longshan Temple (龍山寺).

Shilin-Night-Market-in-the-Shilin-District-of-Taipei-credt-Ronnie-Chua.jpg

To find out where to stay and how to get there click here.

November 21, 2017October 2, 2017 Dave Kelly Martial Arts

SMABloggers – The Liebster Award

This week SMAbloggers was nominated for the! The Liebster award is an award for bloggers, nominated by other bloggers. A kind of chain letter if you will that highlights new blogs and the great stories these bloggers they are sharing.

For this nomination a big thank you goes to Will at monkeystealspeach.com. Will, as you may know has in the past contributed some excellent blog posts here at SMAbloggers. As well as this Will also has his own excellent blog full martial arts stories, interviews, travel tips and tea culture.

So here’s how the award works.

Thank the person who nominated you and post a link to their site.
Display an image of the award and write a post about your nomination on your blog.
Answer the 10 questions your nominee has asked in their blog post.
Nominate 5-10 other deserving new bloggers for the award and ask them 10 questions of your choice.
List the rules of the award in your blog post.

Will’s 10 Questions

1.Tell us a bit about yourself

In the summer of 2007 while on a break from my urban planning job back in Belfast I made the decision to travel to China and study traditional kung fu. I craved adventure and a change from the daily grind. Most of my friends had gone travelling between school and university or between university and work. I’d created a window of opportunity and felt this was the right time to use the money I’d saved. My martial arts experience at that time was limited to my regularly Jeet Kune Do classes. Despite my lack of sashes or belts I wasn’t worried. What I lacked in experience I knew I had in determination to work hard and learn as much as I could. Like most of you reading this I’ve an interest and passion for martial arts as well as a growing interest in learning more about the spiritual and healing arts of China. As a teen I used to day dream about what it would be like to visit a land where a monkey could become a king.

China here I come…

Immediately I set to the task of researching kung fu schools in China. I craved being taught in a traditional way without distractions. I wanted to learn how to deal with confrontation effortlessly and improve every aspect of my life.

So I took action and found a school, got my visa and boarded a plane. 13 hours later I arrived in Beijing totally unprepared. I stayed the night in a hotel near the airport and the next day I boarded my internal flight to my end destination with high hopes. I was as green as the grass I’d left back in Ireland. From that moment until now it’s been one hell of an adventure.

Over the last few years I’ve visited a lot of kung fu schools and met a number of students studying at these schools. Some have come for martial arts, some adventure, some for health and fitness and some simply to create space for changing past bad habits. Your reasons for seeking this type of experience are your own. But what they should have in common is a desire to improve. Focus should be on the training and the experiences and other benefits will follow.

2. What was your first trip and how did it change you?

The first really great trip that I undertook was a month long visit to Krakow and Poland. via Prague. At the time I was madly in love and was reading Zen and the Art of Motorcycle Maintenance: An Inquiry Into Values by Pirsig, Robert M. (2006) . Discovering places new with a person you love took the trip to a whole new level. It was a time I will never forget and inspired in me a desire for further growth.

3. What’s the biggest thing you’ve gained from travel?

Lasting friendships life lessons, and new learnings.

4. What kind of a traveler are you (backpacker/luxury/solo/group etc)?

I’m not much of a solo traveller. I have always gained more from being able to share my experiences with others. Maybe my next journey will be one of solo travel.

5. What’s your favourite destination so far?

This questions is very difficult. Rather than a physical place I think I will say that my favourite destination has been a state of mind. This can be reached through meditation, and mindfulness. I found myself there most when I was constantly practicing baji quan zhang zhuang. Hours of practice creates the space for certain changes take place not only in the body but the mind. You become more grounded, charged, calm and blissful.

6. What’s your most memorable experience?

In 2007 when myself and my buddy Rhyn Nasser first decided to travel around China visiting martial arts schools and masters to include on the http://www.StudyMartialArts.Org website. What an amazing journey this was. It was packed with adventure, discoveries and meetings with so many amazing martial artists.

7. What’s your worst/most disappointing experience?

When I was a young child and first realised how stupid and selfish grown ups where.

8. Where do you plan to go next?

This I don’t yet know. For the past ten years I’ve been happily living in China. Last year I completed my postgraduate in Education so there could be a new challenge on the horizon. For now though my plan is to focus on BJJ and my general physical and spiritual health.

9. How did you get into blogging?

Honestly, I got into blogging through necessity. I wanted to do two things. Drive traffic to my website and help others passionate about travel and martial arts. I guess it was a logical progression.

10. What are your plans for your blog this year?

At the moment I’m running two blogs essentially, http://www.StudyMartialArts.Org/blog and http://www.SMAbloggers.com. For both blogs I’m the main contributor. So what I’d like is to be able to produce more unique content for them. Whether that is written by me or another passionate writer I don’t really mind. What I don’t want is to compromise on quality. With this and better automation and planning I want to see both blogs achieve, move views, visitors and ultimately more people experiencing martial arts travel and training through www.StudyMartialArts.Org.

I Nominate The Following Bloggers For the Liebster Award:

chinesemartialstudies.com

Hownottogethit.com

primalmove.com

skirtonthemat.wordpress.com

monkeystealspeach.com

October 20, 2016September 18, 2016 Dave Kelly Health & Fitness, Martial Arts, Travel & Training

The Shaolin Mountain Run

The infamous Shaolin mountain run is fundamental part of Shaolin Kung Fu training. Whether you’re studying at one of the many kung fu schools in and around the Songshan Shaolin Temple or somewhere else, the run normally begins each morning before breakfast, or at minimum takes place once a week. This type of mid-distance hill climb not only pushes the body but the will power of students as they charge up and down the mountain, often descending steep steps on all fours. This type of traditional training places emphasis on strength and stamina. It separates the weak from the chaff.

In order to properly prepare yourself before you arrive in China as well as improve your strength, stamina and potential running times I’ve put together these three core running workouts that you can do throughout the week.

1. Aerobic Workouts and Preparation:

The mountain run is all about running at a consistent and comfortable speed with the right cadence to reduce effort and build fat-burning exnzymes, cardiovascular endurance, and time on your feet. Alternating between long runs and short sprint training is a good tactic as a training method. As is making sure you start your hill climb in the knowledge that a power hike on the upward climb might be more efficient than running until you’ve built up your endurance and stamina. Power hiking is something that can also be trained for and is an excellent way to keep your heart rate in check. Another highly recommended tip is to swap your kung fu shoes for running shoes. Kung Fu shoes are super cool and excellent for form practice, but for the sake of injury prevention do the mountain run in your running shoes. You’ll thank me later.

2. Threshold Workouts:

The threshold is where your body begins to use more glycogen for energy and less fat, and when you train at and slightly above it, you can “raise the roof,” so to speak, so you can run faster at easier efforts (pretty cool). There are several workouts that you can fit in this slot, below are three.

How to find “threshold effort”: You know you’re at this effort when things start to feel uncomfortable, and it’s hard to talk. If you can get out one word responses, you’re there. If you can tell me what you did last night, you need to pick things up. If you’re gasping for air, slow it down. Because this is a physiologically based run, it works best when running by your effort rather than a pace; as you gain fitness, your pace will improve or you may slow down when the elements are challenging (heat and humidity). At the kung fu school its relatively easy to bond with other students. Finding a running partner is not going to be difficult. Doing the mountain run together and talking to each other supporting and driving each other you are able to find your threshold effort. With your partner you can select a combination of the three workouts or choose the most appropriate one that fits with your training schedule.

Five-Minute Tempo Workout:
Warm up three minutes walking. Run 10 minutes at an easy effort (conversational).
Repeat four to five times: Run five minutes at or slightly above your threshold. Recover by jogging easy for two minutes in between. Cool down running five minutes easy and walking three minutes slowly.

2 or 3 x 10-Minute Tempo Workout:
Warm up three minutes walking. Run 10 minutes at an easy effort (conversational).
Repeat two to three times: Run 10 minutes at or slightly above your threshold effort. Recover by jogging easy for two minutes in between. Start with two repeats and build to three over time (maybe even next season). Cool down running five minutes easy and walking three minutes slowly.

20-30 Minute Tempo Workout:
Warm up three minutes walking. Run 10 minutes at an easy effort (conversational).
Run 20-30 minutes at or slightly above your threshold effort. Cool down running 10 minutes at an easy effort and walking 3 minutes slowly.

3. HIIT (High Intensity Interval Workouts):

These workouts may be the hardest effort-wise, but they also make the most dramatic changes in aerobic fitness, speed, metabolism and caloric burn, and overall fitness. My favourite HIIT Workout is:

1-2-3 Intervals:
Warm up three minutes walking. Run 10 minutes at an easy effort (conversational).
Repeats two to three times: Run one minute at a hard but controlled effort in the red zone. Recover with one minute easy walk or jog. Run two minutes in the red zone followed by one minute walking and one minute jogging easy to catch your breath and recover. Run three minutes in the red zone followed by one minute walking and two minutes jogging easy to catch your breath and recover.

Another option for your third workout is to alternate HIIT speed intervals one week with hill repeats the next. In both cases, you are working at a high intensity–in one, focusing on speed; in the other, building strength.

Workouts 4-5: Training on three running days is an effective strategy, but it also works well when you fill in the gaps with strength training and a low-impact cardio activity like deep stance training or static holds. Since your three running days all lie on the harder end of the effort scale, keep the stance training and strength workouts to an easy to moderate effort. That way, you won’t miss recovery along the way and get into a chronically fatigued state by training too hard.

As you put these workouts together, it will look a little something like this (this is a sample training plan):

Monday: Easy-effort stance and strength training
Tuesday: Interval workout (1-2-3s)
Wednesday: Easy-effort stance training, static holds, qigong 45-60 min.
Thursday: Tempo workout (5 x 5 min.)
Friday: Easy-effort stance training, static holds, qigong 30 min. and strength training
Saturday: Long run — 14 miles
Sunday: Rest or restorative yoga, light moving qigong, taichi (light stretching)

Monday: Easy-effort stance training, static holds, qigong, taichi 30 min. and strength training
Tuesday: Easy aerobic run — 45-60 min.
Wednesday: Easy-effort stance training, qigong, taichi 45-60 min.
Thursday: Tempo workout (5 x 5 min.)
Friday: Easy-effort stance training, qigong, taichi 30 min. and strength training
Saturday: Long run — 10 miles (race effort: five easy miles, four at moderate effort, one mile hard)
Sunday: Rest or restorative yoga, qigong, taichi (light stretching)

Monday: Easy-effort stance training, qigong 30 min. and strength training
Tuesday: Mountain run (repeats or hilly road)
Wednesday: Easy-effort qigong, stance training, taichi 45-60 min.
Thursday: Tempo workout (5 x 5 min.)
Friday: Easy-effort stance training 30 min. and strength training
Saturday: Long run — 16 miles
Sunday: Rest or restorative yoga (light stretching)

Monday: Easy-effort stance training 30 min. and strength training
Tuesday: Easy aerobic run — 45-60 min.
Wednesday: Easy-effort qigong, taichi 45-60 min.
Thursday: Tempo workout (5 x 5 min.)
Friday: Easy-effort stance training, static holds 30 min. and strength training
Saturday: Long run — 10 miles (race effort: five easy miles, four at moderate effort, one mile hard)
Sunday: Rest or restorative yoga, qigong, taichi (light stretching)

The Mountain run schedule might look something like this:
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run 4x; race-effort run, easy, moderate, one hard
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run 4x; race-effort run, easy, moderate, one hard
Mountain Run; conversational, happy effort
Mountain Run 4x; race-effort run, easy, moderate, one hard
Mountain Run; conversational, happy effort
Mountain Run 4x; race-effort run, easy, moderate, one hard
Mountain Run; conversational, happy effort
Mountian Run; race-effort run
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; conversational, happy effort
Mountain Run; race-effort run
Mountain Run; race-effort run
Mountain Run; 4x race effort

This is a fun, effective way to improve your mountain run times with less overall impact on your body; however, it’s not to be taken lightly. It’s not a beginner’s plan–so ease yourself into it.

August 24, 2016April 27, 2016 Dave Kelly China, Martial Arts, Master & Schools, Travel & Training

Is Practicing Forms Important for Real Fighting?

by An Jian Qiu

In all martial arts, many students will one day ask themselves:

“Is practicing forms important for real fighting? Should I just be performing drills, or sparring?”

The answer to this is not a simple yes or no because it depends on how you practice your forms:

Do you let your mind wander, or are you incredibly focused?
Do you ‘take it easy’ and treat it as a warm-up, or are you challenging yourself each time with deep stances and powerful movements?
Are you just ‘following the motions’, or do you have a specific goal in mind?

At An Wushu, we believe form training done correctly is incredibly important for developing your kung fu:

Forms develop what we call your ‘kung fu body’. Strength and endurance are a very important part of kung fu, but can be developed by many activities; the specific attributes you need for perfecting your kung fu, however – such as flexibility, timing & chi skills – can be best developed through forms
Forms teach movements in a logical sequence (e.g., “Strike… if they block, then you do this”) and create useful muscle memory*
If you practice your forms the way you fight – with spirit, power, and accuracy – then you’ll fight the way you practice your forms

*Many students are also curious about the applicability of ‘grander’ movements, such as flips, spins, kicks and so on. There are a few schools of thought on this:

In years past, it was not uncommon for future masters to be taught incredibly slowly, often learning a single form over five years! If you have practiced a movement 100,000 times or more, you will definitely be able to use it in combat – even if it is perhaps not as efficient as it could be
Many movements are taken to their extreme to better develop the body: e.g., if you train with your horse stance at parallel, spending minutes then hours in this position each day for many years, your legs will become incredibly strong. If you only stand at ‘fighting height’ for these years of training, you will miss out on this strength.
In some styles, there are moves that are simply not meant to be used in combat, e.g., backflips, and are simply there to develop the body of the practitioner. Similar to Point 2, if you spend years training backflips, you will have much more explosive muscles and better co-ordination than if you didn’t. (Note: There are no movements like this in An Wushu, however, as part of a complete training system this is a great way to train.)
Much of the power generated in kung fu is difficult to do in a small way until you can do it in a big way: e.g., even a beginner can sharply twist their body, push off their heel and throw a strong ‘cross’ punch (albeit at the probable cost of their balance). But if they limit their twist to only 1-inch, can they generate power? The answer is no. By starting with an over-exaggerated movement, a beginner is able to gain the internal feeling needed for any movement and gradually refine the movement to its usable form.

So, is practicing forms important for real fighting? As with anything in kung fu and in life, you only get out what you put in.

To learn more about An Wushu or how to study with Master An full-time in China visit www.StudyMartialArts.Org we work exclusively to help dedicated students connect to quality martial arts schools. This includes visa assistance and independent information all at no additional cost to you. Check us out with no obligation.

June 24, 2016June 1, 2016 Dave Kelly China, Chinese Language Learning, Courses & Programs, Culture & Fun, kung fu, Martial Arts, Master & Schools, Travel & Training

The Martial and Mandarin: Are you a type A student or a type B student?

In China dedicated martial arts students who plan to make the most of their time generally fall into two categories.

Type A – You’re a martial arts student in China and you’ve reached a level where in order to further develop your understanding and skill as well as make your life easier you’ve got no choice but learn the language.

Type B – You’re a Chinese language student who’s always been interested in martial arts but has yet to take the step into training. But things have finally come to a head and you’ve had enough of conversations about where you’re from, how much you earn and whether you like Chinese food, girls or football.

Chances are a few of you reading this post have had at least contemplated at least for a second combining martial arts with language learning.

You might have considered the following options. A university course with a certain amount of martial arts training, finding an elusive badass master and informally studying the language or by joining one of the many international kung fu schools and taking their free classes.

The benefit of combining martial arts and language learning can be found in the practical skills you learn that not only add to the experience but also your CV. Indeed such a step can take many in completely new directions abound with opportunities for the wily foreigner. Overall these programmes allow participants the opportunity to develop their martial arts and deepen their own understanding of Chinese culture and language.

“It’s a unique way to study with a high level master outside the normal international kung fu school route as that all important Chinese visa can be provided relatively cheaply through a University.”

Find a badass kung fu master

This video clip above was taken in Yantai, Shandong province.

Yantai is a small second tier Chinese City on the northeast coast of China. It has cheap housing and has a good environment. Yantai is famous for a number of kung fu styles including Taichi Mantis, Tongbei quan, and Baguazhang. Locally with a little care you can find good masters. The city itself is a hot bed of kung fu schools and is well worth a look.

“Yantai is a hot bed of kung fu schools and masters on the east coast of China”

For details of our Traditional Martial Arts and Language Learning programmes in Yantai email info@studymartialarts.org. You can also check out Master Sui’s full biography and training schedule here. Or you can have a look at this school Kunlun International Kung Fu School which has links to Ludong University in Yantai for long term visas and currently has a very good Shaolin Kung Fu and Mantis Kung Fu master that you can study martial arts with.

Two alternatives that may be more suitable for those who are less independent or would prefer an all-inclusive experience are The Yuntai Mountain International Culture and Martial Arts School founded by Shi Yan Lin, also known as Xie Xu Yong. This school is the only martial arts school currently offering a quality half day martial arts and half day language learning programme. The other option I would recommend is Capital Sport University of Physical Education in Beijing.

Yuntai half and half programme

Master Shi Yan Lin is a master with over 10 year experience in teaching to both Chinese and International students Shaolin Martial Arts. The school is located in the famous Yuntai geological park, which attracts thousands of tourists every year and is fairly close to the fabled Northern Shaolin Temple. The Martial Arts training at the school will primarily focus on the various Shaolin fists and weapons as well as Sanda and Taichi. The school building formally a hotel has been converted into student accommodation, as a result the rooms are comfortable and comparatively of a high standard. The newly built training area and performance hall is five minute walk from the main accommodation area, so everything you need is close at hand.

The Chinese language course organised as part of the half martial arts, half language learning programme is available in partnership with Jiaozuo University. These courses can be specially tailored and intensive. This, makes the school a very real prospect for serious Chinese language learners. This close relationship between the martial arts school and the university means that long term student visas can be obtained for long term International students of the school.

The down side to the programme primarily relates to the schools relative isolation and the management insistence for compulsory school line ups throughout the day. Sometimes this can make students feel like they’re prisoners rather than students.

University Programme

Captial University of Physical Education & Sports is one of Beijing’s premier Martial Arts Training Universities providing top-ranking conditions for international and domestic students. The university is supported by Hanban and Confucius Institute offering Chinese Language Learning Programs, Martial Arts University Programs, TCM, Sports & Health Care Programs.

The University offers the following programs; 4 Year Undergraduate Programs, 3 Year Master Programs, 3 Year Ph.D Programs, 1-2 Year Non-degree Programs and Short-term Programs.

The Universities Featured Programs are:

1. Chinese Language Programs
The University employs a special team for teaching Chinese as a Foreign Language. This team is specializes in training international students who want to learn Chinese Culture and speak the Chinese Language. Class sizes are smaller than other universities and attention and help given to students is higher than at other Universities. Thjs helps to ensure that students acquaire the language competences sufficent for their speciality studies in China. Small classes of differnt levels are provided as well as one-to-one teaching to meet students needs.

2. Martial Arts Programs
According to the period of study students can expect to study martial arts from martial arts champions who are experienced in both teaching and competitions for performance and also sport.

3. TCM Sports Health Care Programs
The instructor for this program is Ru Kai an assistant professor of Sports Rehabilitiation Department of Schools of Sports Science and Health. He is also the successor and master of Xisui Neigong, Baduanjin and Yijinjing.

One of the main benefits from studying Mandarin at Capital Sports University is obviously the facilities, access to top coaches plus relatively small class size for language learning.

If you would like to learn more about studying martial arts and learning Chinese check out these great articles.

9 Mistakes to avoid when learning Chinese at a Kung Fu School in China

The things Chinese People Say

June 12, 2016April 12, 2016 Dave Kelly China, Culture & Fun, Travel & Training

Huang Shan – China’s famous Yellow Mountain

The Yellow Mountain (Huang Shan, 黄山) is among the most visited and notable mountains in China. For those looking for a unique natural landscape and don’t mind having to compete for it with swarms of other tourists, this is the place for you.

You might have to use the new martial arts skills you’ve been learning at your Kung Fu School in order to fend off the other tourist that will be fighting for rooms and places to stay on this mountain. This is not a joke nor an exaggeration. Tensions can get pretty high over the last rooms when the alternative could be a cold sleepless night on this huge rock.

Once your rooms are secured you have two options to get to the top of the mountain. The first is to hike up the mountain stairs. This is the best way to get a good view of the landscape. The other is by Cable Car. The earlier you get the cable car the better. It’s not unknown for their to be kilometre long lines of people even at the break of dawn. If you successfully get on the cable car, expect more hiking.

Once at the top book into another hotel (this should be done in advance). That way you can relax and enjoy both sunset and sunrise the next day. In terms of the hotel quality, expect them to be overpriced, and rough. Prices range from 200 rmb to 1,000 rmb. For the 200 rmb range think refugee camp conditions.

Here is a link to some of the best accommodation options for Huang Shan.

To avoid disappointment I’d recommend you plan to visit off season, defiantly not on a Chinese holiday. Pre-buy and take with you any expensive food items. Whether expensive snacks or a cheeky bottle of rice liquor everything will be way more expensive at the top.

Huangshan, is a mountain range in southern Anhui province in eastern China. Vegetation on the range is thickest below 1,100 meters, with trees growing up to the treeline at 1,800 meters. Wikipedia

Address: Huangshan, Anhui, China

Elevation: 6,115′

Highest point: Xuelian Feng

Province: Anhui

Country: China

Phone: +86 559 558 0033

Listing: Ultra-prominent peak

Mountains: Tian Du Feng, Xuelian Feng, Guang Ming Ding

Top tips for visiting Huang Shan & Detailed Guide

Plan ahead, check the weather and make sure its off season.
Book your accommodation in advance
Expect lots of people and cues
Bring your survival and luxury rations
Expect things to be more expensive

How to get to Huang Shan

Huang Shan is located in the western part of Anhui province. Below are a couple of options by train from either Shanghai or Beijing.

Shanghai (5 hours on the G1509, leaving in the morning at 8.27);

Beijing (there are fast trains from 8 in the morning to 15.30, and the trip lasts a little under 7 hours) and on the same line, Tianjin;

From the city of Huang Shan, where long distance options arrive, shuttles depart for Tangkou (汤口), adjacent to the entrance to the Park, at the foot of the mountain. If you choose to climb on foot, the climb starts at Tangkou. If instead you’re going for the cable cars, there are shuttles that connect directly to the station, airport and the city of Tangkou obviously. These city buses don’t cost more than 20 Yuan for the longest trip. Even taxis and tuk tuks are available if you arrive from the airport or station, but to get to the cable cars you can only use designated buses.

Pictures of Yellow Mountain (Huang Shan, 黄山)

Yellow Mountain

porters2

Locks on Huang Shan

Campsite

Porters

Crowd at sunrise

May 29, 2016May 29, 2016 Dave Kelly Martial Arts, Travel & Training

Martial Arts Travel Guide for China

People who travel to China without downloading this travel guide are 138% more likely to be unprepared for the journey ahead. All right, so maybe we’re exaggerating this point to grab your attention. However, the fact is that after you’ve read this guide you will know exactly what preparations are required before you begin your journey and also how you can deal with all that China has to offer.

This guide walks you through, the dreaded Chinese visa, what to pack, health and safety, money and banking, domestic travel, living in China, communications and much more.

You’ll learn:

How to prepare in advance of your trip
How to keep you and your belongs safe
What you’ll need to become an expert traveler
How to earn extra travel & training cash
Ways to save money

Download the guide here

May 12, 2016May 12, 2016 Dave Kelly Accommodation, China, Travel & Training

Hua Shan – the worlds most deadly hike

Hua Shan has 5 peaks, the deadliest of these is the infamous Plankwalk. For those looking for a unique and frightening challenge while taking some deserved R&R from kung fu training this is for you.

Arriving in Huayin (the town at the foot of the mountain) the day before is advisable. That way you can get a rest the night before. Do make sure you book because this place gets busy.

Once your room is secured you have two options to get to the top of the mountain. The first is to take a 6 hour hike up the mountain stairs. This is the best way to get a good view of the landscape. The other is the new West Cable Car (140 RMB/pp each way, $22 or 100 RMB/pp with student car, $16) the earlier in the morning the better. If you successfully get on the cable car, expect a further 4-6 hours of hiking.

To avoid disappointment I’d recommend you plan to visit off season, defiantly not on a Chinese holiday.

Top tips for visiting Hua Shan & Detailed Guide

Plan ahead, check the weather and make sure its off season.
Book your accommodation in advance
Expect lots of people and cues
Bring a change of underpants

What to expect from the Plankwalk

‘During the actual walk you are walking across a narrow plank walkway nearly 5,000 ft in the air after all during the least intense part of the hike. The remainder of the trail is composed of iron rods protruding from the mountain, small cut outs in the actual rock for your feet and/or chains for gripping yourself close to the mountainside.

The path itself is TWO-WAY traffic for the entire day, which means you are sharing an already extremely treacherous path with limited space often. You will be required to move your harness over other hikers heads and step on the outside of them, sometimes only having room for one foot to stabilize. It gets especially tricky when sharing either of the ladder areas and/or cliff cut outs, as they have even less real estate to offer. (http://blog.unboundly.com)’