1. The warming: condition, gymnastics, strength training,
aerobic and shadow techniques
2. Classical kick and punch techniques (combinations of kicks
and punch and knee and elbow techniques)
3. Classical Toa forms (the steps)
4. Training with cold weapons f.e. with two Shortsticks, knife
(defence and attack), long Stick, Toonfa etc.
5. Training with striking pads, punching bag and maize bag
6. Combinations and self defence against choking, strategies and
tactical behaviour
7. groundfighting (falling, grappling and throws)
8. Body Hardening
9. Zen and meditation (in between)
10. Breathing (in between)
11. Breaking
12. Sparring – Wrestling (optional)