14 Day Wing Chun Intro Training Curriculum for Seniors
14 Day Wing Chun Intro Training Curriculum for Seniors
A safe, progressive, confidence‑building two‑week foundation.
WEEK 1 — BUILDING THE FOUNDATIONS
The first week focuses on balance, posture, relaxation, and the core movements of Wing Chun.
DAY 1 — Introduction & Stance
Focus: Stability, posture, relaxation
- Warm‑up (3 min)
- Learn Yee Jee Kim Yeung Ma step‑by‑step
- Hold stance in short intervals
- Centerline awareness drill
Build a safe, stable base.
DAY 2 — Siu Nim Tao Section 1
Focus: Slow precision, elbow control
- Warm‑up
- Tan Sau → Fook Sau → Wu Sau
- Breathing + relaxation
Learn the core movement pattern.
DAY 3 — Straight Punching Mechanics
Focus: Structure, not power
- Warm‑up
- Slow chain punching
- Elbow‑driven alignment
- Guard position
Learn joint‑friendly punching.
DAY 4 — Tan Sau & Pak Sau
Focus: Basic defensive tools
- Warm‑up
- Tan Sau drill
- Pak Sau drill
- Tan → Pak transitions
Build simple, reliable defense.
DAY 5 — Footwork & Balance
Focus: Safe stepping
- Warm‑up
- Forward step
- Back step
- Turning stance
Improve mobility and stability.
DAY 6 — Partner Drills (or Solo Alternatives)
Focus: Timing, distance
- Pak Da (slow)
- Distance awareness
- Solo shadow drills if no partner
Introduce interaction safely.
DAY 7 — Review + Intro to Chi Sau
Focus: Sensitivity, relaxation
- Warm‑up
- Gentle Chi Sau rolling (or solo rolling)
- Review all week’s material
Connect everything into a flowing practice.
WEEK 2 — BUILDING SKILL, CONFIDENCE & FLOW
Week 2 deepens technique, adds coordination, and introduces simple applications.
DAY 8 — Stance + Structure Refinement
Focus: Strong foundation
- Warm‑up
- Stance correction
- Posture drills
- Elbow energy review
Improve alignment and comfort.
DAY 9 — Siu Nim Tao Section 2 (Gentle Version)
Focus: Forward energy, structure
- Warm‑up
- Bong Sau (slow, safe)
- Lower‑gate movements
- Relaxation emphasis
Expand form without strain.
DAY 10 — Punching + Footwork Integration
Focus: Coordination
- Warm‑up
- Step + punch
- Turn + punch
- Guard transitions
Improve and strike safely.
DAY 11 — Partner Drills: Pak Da & Lap Sau (Light)
Focus: Timing, control
- Warm‑up
- Pak Da review
- Gentle Lap Sau introduction
- Slow, controlled exchanges
Build confidence with contact.
DAY 12 — Chi Sau Basics
Focus: Sensitivity, flow
- Warm‑up
- Rolling hands
- Forward intention
- Soft pressure changes
Develop calm responsiveness.
DAY 13 — Simple Applications (Senior Safe)
Focus: Practical understanding
- Warm‑up
- Pak Sau → punch
- Tan Sau → step
- Gentle redirection drills
Learn how Wing Chun works in real life without force.
DAY 14 — Review, Flow Drills & Confidence Building
Focus: Integration
- Warm‑up
- Siu Nim Tao (full slow version)
- Light Chi Sau
- Flow drill: step → pak → punch
- Reflection + Q&A
Goal: Students feel confident, capable, and excited to continue.
What Seniors Will Gain in 14 Days
- Better balance
- Improved posture
- Increased mobility
- Relaxed, efficient movement
- Basic Wing Chun structure
- Confidence with gentle partner work
- A clear path to continue training