Official Disciple Exercise Requirments (Freddie's Modern Kung Fu 2010)

Freddie's Modern Kung Fu Official Disciple Exercise Requirements

1. Promise Not to Compete Statement
2. Max Sit ups in 1 min.
3. Max Push ups in 1 min.
4. Max Squats in 1 min.
5. Jump rope
6. Front kick hold
7. Side kick hold
8. L hold
9. 1 arm pushup
10. Pull ups
11. Dips
12. Hand stand pushups
13. Bench Press (if you have no access to a bench, skip it)
14. Split Middle
15. Standing bent over reach
16. Interlocked arms behind back

INTRODUCTION

Thank you for showing interest in becoming an official online disciple to Freddie's Modern Kung Fu. I wish to express and share the true foundation of Martial Arts and Kung Fu. I wish to help people reach their full potential in life and become not only better Martial Artists, but better human beings by becoming artistically expressive.

1.You must achieve at least the minimal physical requirements for this art, the intermediate red status. You must video tape yourself performing these exercises and share the videos with me. You must recertify every year in order to remain an official disciple.

2.From the time you are certified you must progressively train yourself mentally and spiritually.

3.You must promise that you will not enter organized combat competitions and use the techniques learned in a negative way. Video tape yourself making this promise in the video or videos that you submit for qualification.

"I promise not to enter organized competitions of combat in which to exploit the techniques of this Art. I will only use the techniques during Safe Sparring and to protect my life and the lives of others from danger while following the guidelines of the law established within my State."

4.You will have access to the instructional technique videos only as long as you are officially certified as a disciple of this art. If you fail to pass the fitness requirements in order to recertify for the year, you will lose access to all instructional technique videos.

Below are the physical requirements of this art. You must achieve the red status at least. In order to learn more lethal techniques of this art you must advance in fitness to the Advanced blue status and eventually the Elite black status. There are different requirements depending on age and gender that is not listed below. If you fall into a category that is not listed below contact me at FreddiesModernKungFu@live.com and I will let you know the requirements for your age and gender.

If you have any issues I have already created many fitness videos that can be found in my playlists to provide assistance. If you need more assistance, send me your questions.

FEES

Once you have completed and submitted the exercise certification video, as an Official Disciple there may be a minimal yearly subscription fee or you may be charged a minimal fee per technique lesson video. If you are a dependent and unemployed then lessons can be paid for in future earnings. If the only prevention of becoming an Official Disciple is due to financial reasons, disciples can simply donate what they can afford.

INTERMEDIATE REQUIREMENTS (RED STATUS)

If you are male and between ages 10-19 or 30-39 this is what you must do to achieve intermediate red status

1. Sit up- 34 in 1 min
2. Push up- 45 in 1 min.
3. Squat- 45 in 1 min.
4. Jump rope- 3.3 min long
5. Side kick hold- 15 sec.
6. Front kick hold- 15 sec.
7. L hold- 3 sec.
8. 1 arm pushup- 5 reps
9. Pull ups - 5 reps
10. Dips- 5 reps
11. Hand stand pushups- 4 reps
12. Bench Press- 88% of your own weight 10 reps
13. Split Middle- 12 inches or under from ground
14. Standing bent over reach - 2 or more fingers touching ground
15. Interlocked arms behind back- 6 o'clock position

If you are male and between ages 20-29 this is what you must do to achieve intermediate red status

1. Sit up- 37 in 1 min
2. Push up- 50 in 1 min.
3. Squat- 50 in 1 min.
4. Jump rope- 4 min long
5. Side kick hold- 20 sec.
6. Front kick hold- 20 sec.
7. L hold- 4 sec.
8. 1 arm pushup- 10 reps
9. Pull ups - 10 reps
10. Dips- 10 reps
11. Hand stand pushups- 6 reps
12. Bench Press- 100% of your own weight 10 reps
13. Split Middle- 12 inches or under from ground
14. Standing bent over reach - 2 or more fingers touching ground
15. Interlocked arms behind back- 6 o'clock position

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[TheSoloman27]

when i was 15 i did almost of thi moves but i left it, now i am 27 and i want to start this exercises. i can see that you have good tutorials, do you have a BACKFLIP TUTORIAL ??

[FreddiesModernKungFu]

No, that is something I don't do. It is pretty dangerous, you will need a spotter and proper equipment. You have to be careful, I'm sure you'll find some gymnasts on here that have videos posted to help you out with that.

[sashmuscle]

Very impressive. I am going to give your flexibility drills a try. I am very inflexible. How much of a warmup is required to do static stretches in your opinion, or do you do them cold? I find my lower back gets very stiff doing situps and burns out before my abs. Do you have any suggestions?

Thanks again for taking the time to post your videos.

Also, I am curious to know how much you weight Freddie?

[FreddiesModernKungFu]

I usually do them cold but it is recommended that you warm up for 10 min. to break a slight sweat. Do crunchers instead of full situps, that will be easier on your back. As you get stronger abs there will be less stress on your lower back, so you will eventually feel less pain in that area when your abs get stronger. I weigh about 148-150 lbs, it varies b/c of water weight.

[Dh4m13l]

Shifu Freddie, your videos and teaching are very enlightening, thank you! There's something I wanted to ask you, how can I improve on the number of repetitions on the exercises? How do you train? Let's say, now I can do 13 pull ups, how do I increase the number I can do, I cannot seem to be able to pass that number. Could you please help me out? Thank you!

[hunghungfish]

you're very fit but i have to admit, you're a bit of a tool. albeit a very good one

[TheTruthBringer1]

@FreddiesModernKungFu you better stop with anyone being your disciple yournot JESUS!

[dkblade27]

can you try out ice1cubes workout? 10 body squats, 10 pushups, 5 pull ups (and repeat as many times in 20 mins)

he did like 26 rounds. i want to see how many you can do =D

[EncasementOfTime]

@EncasementOfTime the floor and i can interlock my arms idk wut a L hold is and iam 5'6 205lbs age 20 Never took a martail art of anything for the matter i may look out of shape and fat but i aint i can run for 38 mins at 7.8 on a tread mill so should i make a vid?

[EncasementOfTime]

hmmm i may make a video for u i can everything on there except the jump rope i dont jump rope lol i can everything eles i think i can do 51push ups in 1 mins 42 sit ups in 1 squats prob about40-45 front kick hold 30 secs side hold 13 secs i can 6 1 arm push ups each hand i can only do 6 pull ups at the moment i can prob do 32 dips in 1 min handstand pushups never did so idk i can bench 270 and iam 205 i can do left n right split my center split is like 4 inches off ground

i can palm touch

[FreddiesModernKungFu]

A disciple is beyond just a student. A student simply memorizes and regugitates never really looking within to discover his own wisdom or his own way. A disciple surrenders to a Master with trust. The master then helps guide this disciple in which to discover his own inner wisdom within, in which to find his own way, in which to truly express himself as a real human being, a true Artist.