周家螳螂拳式簡介 Introduction to the Mantis System by Paul Brennan Sifu
傳統螳螂拳，並非短時間內學習繁多招式之術。首一至兩年，重在馬步與橋手之根基建立。無論過往習武與否，身體之發力方式皆需重新鍛鍊，方能契合本門之要求。
The traditional Mantis system is not about learning multiple techniques in a short period of time. In the first one to two years, horse stance training and bridge training are the main areas to build on. No matter what the human body has done prior, it will still require its power changed to be effective in this system.
馬步 Stance
雙足約與肩同寬，前足跟與後足尖相距約一尺。
此馬步不以膝部上下彈動為主，而是收腹提胯，使前後腿張力均衡。
此勢可啟動臀肌，穩固盆骨。關鍵在於張弛之間流暢迅速，既可靈活移動，又能穩如扎根。
隨修為提升，核心愈見凝實，與地之連繫亦愈加深厚。
The Mantis stance places the feet approximately shoulder width apart, with the distance between the heel of the front foot and the toes of the back around 1 foot apart.
The stance does not sink and spring on the knees, instead it pulls the pelvis forward and then up to provide even tension between the front and back legs.
This stance activates the gluteus muscles (rump) to provide stability around the pelvic area. The crucial part of this stance however is to develop smooth and fast tension and release, enabling you to move freely but able to strongly grip the earth when required.
As this practice advances, the body’s core becomes denser, advancing the connection to the ground.
橋手 Bridge
橋之概念，如前所述。自身為一端，手臂為橋，與對手相接。
訓練形式多樣，可單練，亦可對練。初階以掌握五個方向為本：前、上、下、外、內。
The Term Bridge or Kiu in Cantonese, is the same term used for that a bridge structure that carries people from one surface of land to another. In training this the concept is that our own body is the initial body of land, our arms form the bridge. Enhanced by connection to another person.
The exercises can greatly vary; they can be done open hand, as in without the assistance of another person. Or in many cases, with another person.
The Initial training is to create the first level of understanding of the 5 directions. Forward, up, down, out and in. The basic concept of this is done with a training partner.
腰勁 Use of the waist
隨橋手與馬步之精進，技擊亦隨之銳利。內勁之培養，關鍵在於腰之運用，此乃長年正確修習方能體會之處。
今人多追求腹肌外形，然本門修煉之下，腹部反而漸圓，乃因氣息貫注軀幹與四肢。
配合呼吸之氣功訓練，可促進氣之流動。久而久之，形成所謂「金剛護體」，既能承受打擊，亦能增強出手之威力。
此等氣功修為，乃深入理解本門之必要條件。若僅習外形動作，或混雜他派，皆難得其真。
人體會隨訓練而改變結構，若兼修多門，則難以完成本門所需之骨架轉化。
During bridge and stance development, fighting techniques are also trained but become easier, sharper and stronger as strength builds from within the body. To achieve this internal strength, proper practice teaches the use of the waist, an area that only comes with correct and continual training.
In some modern Martial training today, the rippled abdominal muscles are what people strive to achieve.
In the Mantis system and several other traditional styles however, the stomach gradually becomes rounded through hard training, aspirating the air within the torso and extended limbs through various specialised air training excersises.
Different exercises are performed standing, kneeling or sitting to focus on aspirating air to the correct area of the body. Exercises are performed in conjunction with breathing sets to create and stimulate this air flow (chi) throughout the body.
This takes great effort and repetition, but eventually will develop what is called ‘Diamond Hard Protection’. This also enables the body to produce more power in kicks and hand techniques while being able to better withstand strikes from an opponent.
The high level air training within this system is an absolute necessity to enable the practioner to achieve what the Chinese would classify a deep understanding of this system. Performing the physical movements only is not a faithful practice of traning. The same would be said for mixing other styles into the training program.
The body, given enough time, will morph and change itself to suit the movements and techniques that the practitioner is tring to achive. By mixing other styles into the system, the practitioner’s body is constantly adjusting to try and suit different principles. This constant adjustment prevents the practitioner from achieving the skeletal changes necessary for the practice of this system.
腿法 Kicking
腿法多以低位為主，用於踢擊、鉤掛與控制，目標集中於對手下盤要害。腿部亦有專門橋手訓練，以提升運用。
總而言之，螳螂拳訓練艱苦，但得法者，可使全身強健，年長亦能保持實戰能力。
Extending from the focus on a strong stance as crucial to power generation in this system, use of the legs (for kicking, trapping and hooking) is kept low and primarily aimed at lower level organs including the groin and certain joints & vulnerable points on the legs of an opponent.
The legs, like the rest of the body, have their own particular bridge training exercises to enhance these moves.
This is just a quick overview of the system and some of what is involved. Traditional Mantis is hard work every time you train, but the system when trained properly keeps all parts of the body healthy and strong to ensure the diligent practitioner remains effective until well into advanced years of age.
