| Tao of Freddie’s Modern Kung Fu | |||||
| Fitness requirements for rank | |||||
| Sidai/Simui (Red), Sihing/Shigu (Blue), Sifu (Black) | |||||
| Last updated: 12/15/12 | |||||
| Gender | Male | ||||
| Ages | 10 to 19 | 20 to 29 | 30 to 39 | 40 to 49 | 50 to 59 |
| Exercises | |||||
| 1 min. Sit-up | 35, 40, 45 | 40, 45, 50 | 35, 40, 45 | 30, 35, 40 | 25, 30, 35 |
| 1 min. Push-up | 35, 45, 55 | 40, 50, 60 | 35, 45, 55 | 30, 40, 50 | 25, 35, 45 |
| 1 min. Squat | 35, 40, 45 | 40, 45, 50 | 35, 40, 45 | 30, 35, 40 | 25, 30, 35 |
| Jump rope (min.) | 5, 7, 9 | 6, 8, 10 | 5, 7, 9 | 4, 6, 8 | 3, 5, 7 |
| Side kick hold (sec) | 5, 15, 25 | 10, 20, 30 | 5, 15, 25 | 0, 10, 20 | 0, 5, 15 |
| Side kick | 4, 8, 12 | 5, 10, 15 | 4, 8, 12 | 3, 6, 9 | 2, 4, 6 |
| Front kick hold (sec) | 5, 15, 25 | 10, 20, 30 | 5, 15, 25 | 0, 10, 20 | 0, 5, 15 |
| Front kick | 4, 8, 12 | 5, 10, 15 | 4, 8, 12 | 3, 6, 9 | 2, 4, 6 |
| L-hold (sec) | 4, 8, 12 | 5, 10, 15 | 4, 8, 12 | 3, 6, 9 | 2, 4, 6 |
| 1 arm Push-up | 7, 12, 17 | 10, 15, 20 | 7, 12, 17 | 5, 10, 15 | 4, 8, 12 |
| Pull-ups or Chin ups | 7, 12, 17 | 10, 15, 20 | 7, 12, 17 | 5, 10, 15 | 4, 8, 12 |
| Dips | 7, 12, 17 | 10, 15, 20 | 7, 12, 17 | 5, 10, 15 | 4, 8, 12 |
| Handstand Push-ups | 2, 6, 10 | 5, 9, 13 | 2, 6, 10 | 1, 4, 7 | 0, 2, 4 |
| Vertical Jump (in.) | 10, 11, 12 | 11, 12, 13 | 10, 11, 12 | 9, 10, 11 | 8, 9, 10 |
| Middle Split (in.) | 12, 8, 4 | 13, 9, 5 | 14, 10, 6 | 15, 11, 7 | 16, 12, 8 |
| Bent over reach | 2, 5, head | 2, 3, 5 | 2, 2, 4 | 2, 2, 3 | 2, 2, 2 |
| Arm stretch | 7, 8, 9 | 6, 7, 8 | 6, 6, 7 | 6, 6, 6 | 6, 6, 6 |
| Squat your weight | 3, 8, 13 | 5, 10, 15 | 3, 8, 13 | 2, 6, 11 | 1, 4, 9 |
| Bench Press your weight | 3, 8, 13 | 5, 10, 15 | 3, 8, 13 | 2, 6, 11 | 1, 4, 9 |
| Power Twister #2 | 35, 40, 45 | 40, 45, 50 | 35, 40, 45 | 30, 35, 40 | 25, 30, 35 |
| Leg Raises | 4, 8, 12 | 5, 10, 15 | 4, 8, 12 | 3, 6, 9 | 2, 4, 6 |
| Military Press 50% your weight | 3, 8, 13 | 5, 10, 15 | 3, 8, 13 | 2, 6, 11 | 1, 4, 9 |
| Bicep Curl 50% your weight | 3, 8, 13 | 5, 10, 15 | 3, 8, 13 | 2, 6, 11 | 1, 4, 9 |
| Horse Stance Hold (sec.) | 40, 60, 80 | 50, 70, 90 | 40, 60, 80 | 30, 50, 60 | 20, 40, 50 |
| Gender | Female | ||||
| Ages | 10 to 19 | 20 to 29 | 30 to 39 | 40 to 49 | 50 to 59 |
| Exercises | |||||
| 1 min. Sit-up | 25, 30, 35 | 30, 35, 40 | 25, 30, 35 | 20, 25, 30 | 15, 20, 25 |
| 1 min. Push-up | 17, 22, 27 | 20 25, 30 | 17, 22, 27 | 15, 20, 25 | 12, 17, 22 |
| 1 min. Squat | 35, 40, 45 | 40, 45, 50 | 35, 40, 45 | 30, 35, 40 | 25, 30, 35 |
| Jump rope (min.) | 5, 7, 9 | 6, 8, 10 | 5, 7, 9 | 4, 6, 8 | 3, 5, 7 |
| Side kick hold (sec) | 15, 20, 25 | 20, 25, 30 | 15, 20, 25 | 10, 15, 20 | 5, 10, 15 |
| Side kick | 4, 8, 12 | 5, 10, 15 | 4, 8, 12 | 3, 6, 9 | 2, 4, 6 |
| Front kick hold (sec) | 15, 20, 25 | 20, 25, 30 | 15, 20, 25 | 10, 15, 20 | 5, 10, 15 |
| Front kick | 4, 8, 12 | 5, 10, 15 | 4, 8, 12 | 3, 6, 9 | 2, 4, 6 |
| L-Raises | 3, 5, 7 | 5, 7, 9 | 3, 5, 7 | 2, 4, 6 | 1, 3, 5 |
| 1 arm Push-up on Knees | 3, 5, 7 | 5, 7, 9 | 3, 5, 7 | 2, 4, 6 | 1, 3, 5 |
| Pull-ups or Chin ups | 3, 5, 7 | 4, 6, 8 | 3, 5, 7 | 2, 3, 4 | 1, 2, 3 |
| Modified Dips | 8, 12, 16 | 10, 15, 20 | 8, 12, 16 | 6, 10, 14 | 4, 8, 12 |
| Shoulder Push-ups | 3, 5, 7 | 5, 7, 9 | 3, 5, 7 | 2, 4, 6 | 1, 3, 5 |
| Vertical Jump (in.) | 4, 5, 6 | 5, 6, 7 | 4, 5, 6 | 3, 4, 5 | 2, 3, 4 |
| Middle Split (in.) | 10, 6, 2 | 11, 7, 3 | 12, 8, 4 | 13, 9, 5 | 14, 10, 6 |
| Bent over reach | 2, 5, head | 2, 3, 5 | 2, 2, 4 | 2, 2, 3 | 2, 2, 2 |
| Arm stretch | 7, 8, 9 | 6, 7, 8 | 6, 6, 7 | 6, 6, 6 | 6, 6, 6 |
| Squat 50% your weight | 3, 8, 13 | 5, 10, 15 | 3, 8, 13 | 2, 6, 11 | 1, 4, 9 |
| Bench Press 50% your weight | 3, 8, 13 | 5, 10, 15 | 3, 8, 13 | 2, 6, 11 | 1, 4, 9 |
| Power Twister #2 | 10, 15, 20 | 15, 20, 25 | 10, 15, 20 | 5, 10, 15 | 1, 5, 10 |
| Knee Raises | 4, 8, 12 | 5, 10, 15 | 4, 8, 12 | 3, 6, 9 | 2, 4, 6 |
| Military Press 25% your weight | 3, 8, 13 | 5, 10, 15 | 3, 8, 13 | 2, 6, 11 | 1, 4, 9 |
| Bicep Curl 25% your weight | 3, 8, 13 | 5, 10, 15 | 3, 8, 13 | 2, 6, 11 | 1, 4, 9 |
| Horse Stance Hold (sec.) | 40, 60, 80 | 50, 70, 90 | 40, 60, 80 | 30, 50, 60 | 20, 40, 50 |
Saturday, December 15, 2012
Updated Fitness Requirements for Rank
I have updated the fitness requirements for rank to have it more comprehensive. I will explain in a later video why I decided to make these changes. These changes will require the use of equipment. All ranked Todai's have 1 year from today's date to reach these rank requirements, which should not be a problem, b/c 1 year is a long time!
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I like the new additions, and it looks like there have been a increases in the standards of certain exercises? Any case, it makes a lot of sense, and the fitness test will now be far more comprehensive. Could you do demonstrations of exactly what you're looking for in the front and side kicks?
ReplyDeleteCertainly I will, I will also make demo's of all the exercises I have added. If all the current online Todai's can stay up to date with the equipment that is used in FMK, we can set a nice standard requirement for all future applicants. Investment towards equipment does indicate seriousness in your training.
DeleteDear Shi Zu,
ReplyDeleteChange is good !
I will have to find a way to get a power twister though, as it seems it is not commercialized in Europe...
The fitness test is now very comprehensive !
I have just reached my goal for this year, with 55.5 kg of muscle mass (+2.5 kg in 3 months).
I will send the detailed copy of my planning in my next E mail.
Todai Ling
I'm glad that you are supportive of the change, my main concern before was the money and space required for the equipment, but the kwoon now has this equipment available & it's important that we put it to use. I may be able to send the Power Twister over to you if you cannot order it directly yourself, I'll provide the link of the merchant that I order from. Keep up the good work in your training.
DeleteI just attempted to order the FMK Power Twister model from the Amazon link. Sure enough, they won't ship this one to Canada. Who knows why. Nor did I find a direct link to the manufacturer when I searched for 'Double Fortune Power Twister Bar.' I suspect this issue would be similar for France. Looks like we will have to get these directly through you. If I PayPaled you $50, do you think that would be enough to cover the shipping to you, and then from you to me?
DeleteI will bring it to the post office and get back to you on how much it will cost. It's interesting because the vender I have been ordering from has been running out and now they have up'd the price about $10 more than it used to be.
DeleteI wonder... Maybe you could check out the one I'm using, the heaviest version from Amber Sporting Goods. They're less likely to disappear on us. I can't find a website for Double Fortune
DeleteThe only thing I don't like about mine is that the grips have sometimes slipped on the bar, messing up my rhythm
DeleteI like the quality of the one I have, I heard a lot of negative reviews about the grips on the Amber one. It will be very difficult to standardize the testing with this equipment. I can create a separate kwoon record for the brand and model number of the one you own, provide me the link of the vender you purchased it from. The power twister fitness requirement for rank is easy to accomplish and power twisters from various venders are acceptable as long as it is the heavy tension version of the brand. I may also implement a differnt grip for testing since the numbers are getting so high, it is no longer practical to keep moving forward with the easy grip, move your hands closer to the center and it will provide a definate challenge.
DeleteYeah, the grip on the Amber one has been a problem, like I said. The grips slip. I'll try the one you're all using now. But I think we should look for a model that there will be a dependable source for, in the long term
DeleteThe Power Twister here in Chicago is a reliable source for all Todai’s training here. For all online Todai’s, you should research the best Power Twister vender, choose one and then that will be where we can direct online Todai’s to place orders when they cannot obtain it from the vender that I recommend. These venders come and go, items become out of stock, new models will come out, etc. It will be very difficult to find any consistency in this aspect, unless I purchase a big batch and have them on hand and just have online Todai’s order from me, but that is an investment that is required on my part that may not be a benefit to the kwoon as it is not really too important for us to all possess the same exact power twister, just as it is not that important for us to all possess the same exact set of weights and weight benches. It is just a kwoon records dilemma that is not that big of a concern.
ReplyDeleteTrue. There are many power twisters out there for online order. When all is said and done, it is the exercise itself that counts. I'll do some further searching to see if we can get the same model you are using internationally. If not, I'll find one to recommend
DeleteFact of the matter is that I have sold a few power twisters to Todai's and I know a lot of people who have bought the power twister b/c they have watched my video. I was reading on reviews on the power twister on a certain model and one of the reviewers even mentioned FMK as the reason why he purchased it. Recently the price has increased quite a bit on the power twisters since I have been promoting it. If the price falls back down, I may stock up and have some on hand, when that time comes, then it will be a better time to stock up on them and have them on hand so that Todai's can order directly from me, kind of wait it out like you did for your bench press, I am not going to pay such a high price for it now, it's not a benefit to the kwoon.
DeleteNo worries, I found a very good price on the power twister and have ordered 10 of them, when recieved I will send one out to you.
DeleteAwesome! You just let me know how much I owe you
DeleteThe ranking seems to be harder now but you want Todais to not be limited by bodyweight exercise, and I completely understand why. Are you selling the power twisters now? If so, how much would I pay you? Will I have to buy it from a vendor online?
ReplyDelete