This is a 2-year training program, designed to optimized from the traditional training method, to make training more efficiently.

Year 1 – Gun Lik (灌力): Structure, Strength, Sam Bo Jin

Year 1 develops the Chow Gar body: hollow chest, rounded back, iron waist, and a stable, triangular base. The emphasis is on structure first, strength second, power third. Students learn to create and maintain the correct shapes, then reinforce them through stance work, conditioning, and foundational Hei Gung (氣功). The goal is a body that can hold pressure, transmit force, and remain relaxed enough for internal connection to develop.

Beginners focus on settling into the Sam Gok Ma (三角馬), building a rooted, triangular stance, and opening the back, hips, and legs so the body can actually inhabit the Chow Gar frame. Hei Gung is used to stretch and open joints and connective tissue so the structure can be maintained without excess tension. Once this base is established, Sam Bo Jin (三步箭) becomes the main vehicle for refining alignment, breath, and whole‑body power.

Time to complete: 1 year

Core training content:

• Sam Gok Ma (三角馬) – Triangular stance training, rooting, joint alignment, "iron waist."

• Basic San Sau (散手) – Foundational hand techniques forming the core Chow Gar vocabulary.

• Hei Gung (氣功) ○ Lik Wong (力王) ○ Wun Yuen Gung (混元功) ○ Hop Jeung Gung (合掌功, foundational)

• Sam Bo Jin (三步箭) – First form; trains Gun Lik through fixed stepping, structural integrity, and continuous pressure.

Year 2 – Jut Lik (窒力): Speed, Spring Power, Advanced Forms

Year 2 builds on the Gun Lik base and shifts toward Jut Lik (窒力) – quick, snapping, spring‑like power. The same strength and structure developed in Year 1 are now trained to release power in shorter, sharper bursts. Rather than simply creating tension, the practitioner learns to load and unload the body rapidly, with precise timing and minimal telegraphing.

Hei Gung (氣功) in this phase continues to open the body but now also trains targeted closing and compression in specific regions, so more segments of the structure participate in each strike. Hand work becomes more technique‑dense and combination‑driven, and footwork expands to include diagonal stepping and bow‑and‑arrow stances, supporting explosive entries and angular changes. The advanced forms, Sam Jin Yiu Kiu (三箭搖橋) and Sam Jin Pai Tan (三箭批彈), integrate all of this into continuous, fluid expressions of Jut Lik.

Time to complete: 1 year

Core training content:

• Basic San Sau (散手) – Foundational hand techniques forming the core Chow Gar vocabulary.

• Hei Gung (氣功) ○ Shun Yeung Gung (純陽功) ○ Hop Jeung Gung (合掌功, advanced)

• Advanced Forms ○ Sam Jin Yiu Kiu (三箭搖橋) ○ Sam Jin Pai Tan (三箭批彈)