The Art of Connected Force
by Sifu Manuel Rodriguez & Julianna Krolak

Asian Martial Arts in the West have undergone a transition from ancient and traditional training methods to the eclectic, and ultimately, commercial methods of modern-day schools. The effect of this transition has been the almost complete elimination of any apparatus training and the lack of focus on the development of internal force. At the beginning of my instruction in martial arts, apparatus training was prevalent. Even if the practitioner had little comprehension of the purpose of apparatus training, he or she could at least produce a powerful external blow. This lack of knowledge and training with traditional apparatus was the catalyst for the creation of eclectic groups. The eclectic groups made a valiant attempt to remedy their lack of understanding by using modern equipment as a substitute. The use of modern equipment did not produce connected force. However, it did produce speed, strength, and good responses. In order to attract a larger clientele and increase revenue, the commercial groups have practically dispensed with apparatus training and the discipline of forging the spirit.

However, traditional apparatus training is essential to practicing authentic martial arts and obtaining excellence therein. Martial arts were developed specifically for combat. In any combat situation, one might be confronted with attackers of various sizes and strengths. The development and use of apparatus training served to strengthen one's internal force so that one could overcome an opponent of greater strength and stature. The Shaolin adepts invented many training apparatuses in order to help the practitioner obtain the optimum results from his training.

In this article, I will focus on traditional apparatus training with the Iron Palm bag and its vital connection with the development of true jing (or "internal force"), as it was been conveyed to me by my venerable masters: Sifu Sammy Wong, Sifu Jack Moy, and Sifu Dr. Brian Wu. It develops jing by habituating one to move through one's center.

The Iron Palm bags used in this method are made of a durable material such as denim or canvas. There are two layers of material, as if they are double-bagged. The bags are stuffed full with mung beans which can be purchased at any Asian market. Mung beans are used because they are dense, small, and heavy. They emit a mild anesthetic when they begin to break down that works in conjunction with any Iron Palm liniment.

An excellent-sized bag for the beginner is 12" by 12". As one increases in skill, the bags can become larger and heavier, up to 60 pounds. At advanced training levels, when one has developed significant internal strength, the weight of the bags decreases. Eventually, the lighter bags become the bags for more advanced training.

The first exercise with the Iron Palm bags is tossing and catching. One starts in the horse stance that is particular to one's Kung Fu style.

Fig. 1: With one arm, hold the bag by one's side.

Fig. 2: Next, swing the bag forward and release it on the up-swing. The bag should go straight up and above one's head.

Fig. 3: As the bag comes down, catch it with the other hand, keeping your arm straight (but not locked) and parallel with the ground. Continue this exercise while alternating sides.

Another exercise entails tossing the bag from behind one's back and catching it in front. Begin as before, holding the bag with one arm to one's side (see fig. 1 above).

Fig . 4: Swing the bag behind the back and release it with a flick.

Fig. 5: The bag should go over one's head, to the front of the body and to the side of the catching arm. Catch the bag with the opposite hand, just as in the first exercise.

As the practitioner progresses in his training, there is a corresponding progression of both the training bag used and the development of internal force. In catching the lighter bag, the practitioner expends approximately 70% external force and 30% internal force. In the intermediate levels of training, one uses a heavier and heavier bag, up to 60 pounds. Using this bag requires greater levels of both external and internal force. At advanced levels of training, the practitioner moves back down through the lighter bags and focuses more on internal than external strength. The advanced practitioner will be able to use approximately 30% external force and 70% internal force. The goal is to be able to produce the same internal force whether the bag is there or not; or, in other words, to produce the same force in an actual confrontation with an opponent . The mastery of these exercises will allow one to utilize and direct his internal force at will.

In conjunction with these exercises, one must practice proper breathing techniques and internal organ manipulation to employ jing fully. During the down swing, one inhales as if breathing into one's center. At the moment of the catch, one releases most of the breath with a short burst through the mouth. While retaining a small amount of breath, one bears down with the diaphragm comfortably but not forcibly. Consistent and proper practice of these techniques will allow the martial artist to direct his internal force through one's center, through the feet, and out through the hand into the strike. This practice teaches one to use internal and external force, making each strike more powerful and focused.

The next exercise is a two-man exercise. One practitioner assumes the guard stance particular to his system. He holds the training bag with both hands extended in front of him. His arms are straight but not locked.

Fig. 6: The attacker then steps in and strikes the bag (using the same breathing techniques mentioned in the bag-catching exercise). Simultaneously, one's assistant retreats, keeping his arms extended and using his particular system's evasive footwork.

Fig. 7: All the while, the assistant keeps a constant and steady breathing rate and the connection with his center.

The weight of the bag will force one to find the connection with one's center. If one loses the connection, it will cause a breakdown in one's posture and stance, with a loss of balance as the result. Further, the exercise teaches one to maintain that connection while keeping one's arms extended and parrying at attack.

Consistent daily practice is an integral ingredient for success. For best results, one should practice 20 minutes in the morning and 20 minutes in the evening. Sporadic training can cause injury. With continual practice, one will achieve a great amount of connected force to apply to one's art. To achieve the best results, one should seek a knowledgeable Sifu for guidance and instruction.

This calls to mind how ancient monks in the Shaolin Temple would practice with indomitable spirit to the point of laying the imprint of their years of training on the stone floor. We, as martial artists, can exercise this same virtue in our daily lives, bringing to life a small part of the glory and excellence of Shaolin Kung Fu. It is my heartfelt desire to lay my imprint on Shaolin training methods of today through the use of traditional apparatus to foster this same indomitable spirit in the new millennium.

Sifu Manuel Rodriguez instructs at his own school, American Shaolin West, located at 843 Front St., Ventura, CA 93001. He may be reached at (805) 643-3177.