← Hung Gar
Lam Family Hung Gar crest
ALPHA TRAINER · HUNG GAR SERIES

LAM FAMILY
HUNG GARCOMBAT SESSION

Root, bridges and forms, fused with boxing and Muay Thai fight combinations.

1,300+
STRIKES
130–150m
EST. TIME
VOLUME BREAKDOWNADVANCED
Kicks3 rounds × 120360
Hand combinations2 rounds × 180360
Punch–kick combinations2 rounds × 160320
Horse stance strikesheld in stance160
Bridging + linkingFour Gates & short bridge124
Stance holds90s each9
LINEAGE
Master Mike Marshall
Buck Sam Kong · Lam Family · Southern Shaolin
SCROLL › ONE SCREEN PER SECTION
氣
PHASE 01 — OPENING
ALPHA TRAINER
02/18

QI GONG

SETTLE THE BREATH · 5 MIN

  1. Stand — feet shoulder-width, knees soft, spine tall, hands resting on the lower belly.
  2. Inhale through the nose. The belly expands, the chest stays quiet.
  3. Exhale through the nose, slower than the inhale. The belly falls.
  4. Settle — shoulders down, jaw unclenched, eyes soft or closed.
THE GOAL

Wake the breath and the mind before the body. Stay soft. If the mind wanders, come back to the belly — that is the whole warm-up.

氣
PHASE 01 — OPENING
ALPHA TRAINER
03/18

BODY OPENERS

EASY AND SMALL · NO BOUNCING

THE GOAL

Open the joints before you sink into the stances. Small and slow beats big and fast here — you are lubricating, not stretching.

根
PHASE 02 — ROOT
ALPHA TRAINER
04/18

STANCE TRAINING

90s HOLDS · 20–30s REST BETWEEN

STRUCTURE CHECK

Sink, spine long, root through the feet. If the legs shake hard, shorten the last holds rather than collapse the knees.

根
PHASE 02 — ROOT
ALPHA TRAINER
05/18

FOOTWORK

FIGHTING STANCE · 8 MIN

STRUCTURE CHECK

Hands up, height never changes. Push off the back foot to go forward, off the front foot to go back.

根
PHASE 02 — ROOT
ALPHA TRAINER
06/18

HORSE STANCE STRIKES

STAY IN THE STANCE THE WHOLE TIME

WHERE THE POWER COMES FROM

The ground and the hip, never the arm. The legs will burn before the arms do — that is the point of striking from the horse. Do not stand up out of the stance to finish a set.

拳
PHASE 03 — FIGHT
ALPHA TRAINER
07/18

FIGHTING COMBINATIONS

2 ROUNDS · 15 PER SIDE · 360 REPS

ROUND
HOW TO RUN IT

15 reps of a combo per side — orthodox, then southpaw — before moving to the next. Snap the jab, turn the hip on the cross, guard recovers every rep. The last five are where the pattern sets, and where most people get lazy. 180 reps a round, 360 across the two.

拳
PHASE 03 — FIGHT
ALPHA TRAINER
08/18

KICKS

3 ROUNDS · 10 PER LEG · 360 KICKS

ROUND
HOW TO RUN IT

120 kicks a round, 360 across the three. Work down the list, rest 60–90 seconds, go again. Chamber, snap or drive, pull back clean, land in stance. If the reps start dragging, drop to two rounds rather than finishing three ugly ones.

拳
PHASE 03 — FIGHT
ALPHA TRAINER
09/18

PUNCH–KICK COMBINATIONS

2 ROUNDS · 10 PER SIDE · 320 REPS

ROUND
HOW TO RUN IT

First three reps slow, then live speed. 10 per side before moving on — 160 a round, 320 across the two. The last punch loads the kick, no pause in the middle, hands return as it comes back.

橋
PHASE 04 — BRIDGE
ALPHA TRAINER
10/18

BLOCKS + BRIDGING

FOUR GATES · SHORT BRIDGE

THE STANDARD

Soft until contact, then firm. Bridge and hit in one beat.

橋
PHASE 04 — BRIDGE
ALPHA TRAINER
11/18

LINKING COMBINATION

WATER · SUN · BEAK · KICK

  1. Water hand deflects across the body.
  2. Sun punch — the fist slides through, the hip turns hard.
  3. Crane beak on the same or opposite hand.
  4. Rear-leg front kick as the punch finishes.
HOW TO DRILL IT

One continuous piece, both sides, 6 minutes. First few slow, then speed and hip power. The last inch of one move starts the next — keep the height and the root.

形
PHASE 05 — FORMS
ALPHA TRAINER
12/18

FORMS

INTERNAL WORK · NOT EXTRA CARDIO

STOP RULE

Stop a set the moment structure or breath falls apart — a rushed form teaches the wrong pattern. Rest a minute between sets and start the next one fresh.

靜
PHASE 06 — CLOSE
ALPHA TRAINER
13/18

SETTING UP THE CLOSE

TAI CHI / QI GONG · 10 MIN TOTAL

  1. Shake it out — arms and legs loose for 20 seconds. Let the forms work fall off you.
  2. Stand — the same posture as the warm-up. Feet shoulder-width, knees soft, weight in the middle of the foot.
  3. Drop the pace — whatever speed you finished the forms at, halve it, then halve it again.
  4. Then begin — three movements, ten minutes, no rush between them.
WHY IT MATTERS

This is where the session gets stored. Ten quiet minutes brings the heart rate down, keeps the blood in the legs you just worked, and walks the nervous system back off fight speed. Skipping it costs you the recovery, not the workout.

靜
PHASE 06 — CLOSE
ALPHA TRAINER
14/18

01  HOLD THE BALL

3 MIN · STILL

  1. The shape — hands float in front of the lower belly, palms facing each other and slightly up, elbows away from the ribs. Hold it like a soft ball you do not want to crush.
  2. The stance — knees softly bent, tailbone dropped, crown of the head gently lifted. Nothing locked, nothing braced.
  3. The breath — slow belly breathing, roughly six seconds in and six out. The exhale leads.
  4. The attention — rest it on the space between the palms. Warmth, tingling, or a light pressure there is normal and is the point.
COMMON FAULT

Shoulders creeping up and hands drifting toward the chest. Every time you notice it, drop the shoulders and let the hands sink back to belly height. Noticing and resetting is the training.

靜
PHASE 06 — CLOSE
ALPHA TRAINER
15/18

02  SLOW SHIFT

4 MIN · SIDE TO SIDE

  1. Keep the ball — the hands do not change shape or height for the whole four minutes.
  2. Shift — move the weight fully into one foot, pause, return through the middle, then into the other. Around eight to ten seconds per shift.
  3. Stay level — the head travels sideways, never up and down. Both feet stay flat, knees soft and tracking over the toes.
  4. Stay vertical — no leaning after the weight. The shift comes from the hips and legs, the torso just rides on top.
  5. Let the breath run free — do not force it to match the movement.
IF IT FEELS RUSHED

Halve the speed. If you cannot feel the weight rolling through the sole of the foot, you are still moving too fast.

靜
PHASE 06 — CLOSE
ALPHA TRAINER
16/18

03  STAND AND CLOSE

3 MIN · FINISH

  1. Hands home — both palms rest on the lower belly, one over the other, whichever way feels natural. Feet parallel, knees soft.
  2. Let the breath go normal — no counting, no lengthening. It settles on its own.
  3. Let the session land — heat in the legs, pulse slowing, mind going quiet. You are not doing anything now.
  4. Close it out — rub the palms together until warm, pass them once down the face and the front of the body, then step the feet together and finish.
THE STANDARD

Move as little as possible. This is rest, and it is part of the session — not the bit after it.

法
COACH NOTES
ALPHA TRAINER
17/18

NON–NEGOTIABLES

THE RULES OF THIS SESSION

ROOT FIRST

Stances before striking, structure before power. The traditional order does not move.

BRIDGE, THEN HIT

Soft until contact, then firm. The block and the strike are one beat, not two events.

THE WAIST TURNS EVERYTHING

Power starts in the ground and the hip. The arm only delivers it.

FINISH THE SET

Reps 15 to 20 are where the pattern sets. Cut a whole round before you cut the back half of a set.

NEVER SKIP THE CLOSE

The close stores the work. Last thing to cut, not the first.

Water breakEvery big section
Stance holds90 sec
Rest between rounds60–90s
洪
SESSION FLOW
ALPHA TRAINER
18/18

THE WHOLE SESSION

TOP TO BOTTOM · 130–150 MIN

01Qi Gong — settle the breath5 min
02Body openers3 min
03Stance training — 90s holds~12 min
04Footwork8 min
05Horse stance strikes~8 min
06Fighting combinations~16 min
07Kicks — 3 rounds~20 min
08Punch–kick combinations~18 min
09Four Gates + short bridge~5 min
10Water–Sun–Beak–Kick6 min
11Forms — Tid Sin + Gung Ji~15 min
12Cool-down — three movements10 min
ROOT FIRST. BRIDGE, THEN HIT. FINISH SOFT.
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