Iron Vest Qigong Book

1
Iron Vest Qigong: Internal Strength & Health Set
Copyright © 2006
Keen’s Martial Arts Academy
First Printing 2000
Second Printing 2006
All rights reserved. No part of this book may be reproduced in any

form, without written permission from the author or publisher.
Published by:
Keen’s Martial Arts Academy
WWW.KMAA.INFO
ISBN-13: 978-1-60243-000-6
ISBN-10: 1-60243-000-4
WARNING
This book is presented only as a means of preserving a unique

heritage of the martial arts. Neither the publisher nor the author
makes any representation, warranty or guarantee that the techniques
described or illustrated in this book will be safe of effective in any
self-defense situation or otherwise. You may be injured if you apply
or train in the techniques illustrated in this book, and neither the
publisher nor the author is responsible for any such injury that may
result. It is essential that you consult a physician regarding whether or
not to attempt any technique described in this book. Specific
responses illustrated in this book may not be justified in any
particular situation in view of all of the circumstances or under the
applicable federal, state or local law. Neither the publisher not the
author makes any representation or warranty regarding the legality or
appropriateness of any technique in2 this book.
Dedication
To those at the JCC for being the first to learn the Iron Vest
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Chinese Strength & Health Program: Iron Vest Qigong
Table of Contents
About Professor Thomas Keen 5
Chapter 1: History, Tradition & Benefits of Iron Vest 6
How to use the Training Log 10
Chapter 2: Set # 1 12
The Big Hug 14
Monk holding the bowl 15
Buffalo goes to the sea 16
Rest Position 18
Movement Exercises 19
Rabbit on Parade 20
Crane 22
Cat Chases the Mouse 25
The Whip 27
Twist & Palm out 29
The Bird Flies 33
Leading the Sheep 37
Snake Turns Over 40
Elephant Swings His Trunk 43
Tiger Claw 46
Horse Stomps His Feet 48
Dragon Wraps Around the Pole 52
Rhino Looks at the Moon 54
The Hand 58
Tiger Stretches His Back 60
The Old Man Crawls Out of the Hole 62
Rowing the Boat 63
Action of the Axe 65
The Eagle Hunts for Food 67
Monkey Climbs the Tree 69
Chapter 5: Seated Meditations 72
Twist & Press Out 74
Palms in & out 76
Palms up & down 77
Circulate Chi around the body 78
Hit the body 80
Training Log Sheets 81
Outline of Iron Vest Qigong 98
Overview of the Chinese Strength & Health Program 99
Contact Us 100
4
Professor Thomas Keen
• 22 years of experience, 16 years of teaching experience
• 8th Dan Okinawan Shorin Ryu Karate & Kobudo, Matsumura Seito Orthodox
• Black Belt in Eishin Ryu Iaijitsu, Jikishin-Kai
• Black Belts in Tae Kwon Do, Aikido, & Kung Fu
• Holds the title of Shihan/Professor of the Martial Arts
• Lohon # 6 of Mew Hing’s 18 Daoist Palms System of Southern Chinese Kung
Fu from Jung Shee James Lacy
• Certified Fitness Trainer with a Specialty in Martial Arts Conditioning

• Critical Care & PA State Paramedic, (CCEMT-P)
• CPR & First Aid Instructor, AHA
• Assoc. Degree in Sports Medicine, Denver, CO 1991
• Action Martial Arts Magazine, Who’s Who In the Martial Arts, ‘99
• N. Amer. Black Belt Hall of Fame Kung Fu Instructor of the Year 99
• Action Martial Arts Magazine’s Collector Card Series 2000
• World Wide Martial Arts Hall of Fame, Man of the Year, 2000
• Karate International Magazine - "Mew Hing’s White Tiger Leg Maneuvers";
Vol. 9 #11.
• Owner of Keen’s Martial Arts Academy

• President of Keen’s Martial Arts Academy Productions, a production company
for martial arts books and videos.
5
Chapter 1
History, Tradition and Benefits

of
Iron Vest Qigong
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About Iron Vest
Iron Vest Qigong is a high level internal strength and health
exercise set centuries old. Iron Vest, also known as Iron Shirt or Iron
Jacket, has a variety of benefits both for martial artists and those who
are interested in overall health of the body. Historically, Iron Vest was
used to protect people from injury during combat. Once the invention
of firearms evolved, people began to rely more on firearms instead of
training. Within reason, why spend hours each day training when you
can simply pull a trigger. Once martial arts became subject to
regulations and sport, the training practices were put aside and
forgotten by many. In today’s sport martial arts, the use of body
contact is limited if allowed at all and the purpose of conditioning the
body to resist strikes has been lost by many. According to tradition,
those who train the Iron Vest every day for years, increasing the
number of repetitions from 36 up into the hundreds will, with proper
diet and herbal supplementation, produce super-human feats of
strength and body conditioning. Similar to the old Greek fable of
Achilles, how only his heel, or Achilles' tendon as we know it today,
were the only vulnerable spot on his body that of course lead to his
demise. For us today, the practice of Iron Vest needs to be limited
and modified because of our busy lifestyles afterall most of us really
have no reason or need to produce those kinds of results in our daily
lives.
The purpose of Iron Vest for martial artists is to strengthen the
chi or internal energy in the body. Iron Vest strengthens the chi that
circulates in and around the internal organs to strengthen and protect
them. Iron Vest will begin to condition the area of the sternum and
abdominal area as well as the shoulders. As the set progresses, the
legs, forearms, back and neck are all conditioned. The name, Iron
Vest describes the area that is conditioned, any area that a vest, shirt
or jacket will cover.
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Even though the neck and legs are not covered by this description, the
set still balances the body through its series of exercises.
As it was explained to me, if you take an egg and drop it, it
will obviously break. But, if you place that egg inside a balloon and
fill the balloon with air, then the egg will be protected by the air and
balloon and thus the egg will not break. It is the same with your
internal organs and chi. The egg represents your organs, the balloon
represents the fascia or coverings of the organs and their body
cavities. The air in the balloon represents the chi or internal energy.
The more air or the more chi, the more the balloon or organ is
protected. This increase in chi and the strengthening of the chi will
protect the martial artists, regardless of style from impact during
fighting. Those involved in full contact fighting especially will find
an increase in body strength , ability to resist strikes and an increase
in recovery time.
For those who are not involved in the martial arts, but would
like to receive the benefits of Iron Vest, you would
expect to see an increase in your muscular endurance when
performing aerobics or weight training. Also one will notice
improved sense of balance and posture throughout the body. For
those like myself with a history of low back injury, you would find
that several of the exercises provide spinal traction and strengthen the
lumbar musculature and abdominal muscles adding to the support of
your lumbar disks and vertebrae. The benefits of Iron Vest are so vast
and will vary from one individual to another depending upon their
physical condition when beginning the program and how often and
how intensely they perform the set.
How Iron Vest works from the standpoint of Chinese
Medicine. It is believed that as we age, the organs begin to drop in the
body. As a result, they weaken and illness and injury result. The Iron
Vest is designed to keep the organs
up in the cavities, thus keeping them and the body healthy.
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How to Perform Iron Vest Qigong
Begin by practicing set # 1, the first 8 moves for the first week.
Perform them with 36 repetitions. This will take about 20 minutes.
Each week add a set. For the second week, perform sets 1 and 2
without rest. Perform all 16 exercises with 36 repetitions. The third
week, perform all three sets, a total of 25 exercises. This will take
about 90 minutes. After you have practiced and memorized the entire
set of 25 exercises, begin practicing daily, preferably at the same time
each day with 36 repetitions. Do this for 6 to 12 months then perform
the set with 72 repetitions for another 12 months. For the 3rd year,
perform the entire set with 144 repetitions. Yea right! I know what
you are thinking. This is only for those who are serious and have the
time. For the rest of us who do not need the high level conditioning of
the body but want to maintain health, perform the first set of 8
exercises for a week at 36 repetitions. Each week, work on another
set of 8 exercises. Once you complete the sets, pick the set you wish
to work on and perform it with 36 repetitions for about 15 to 20
minutes. If you have the time and can spend 60 or 90 minutes on the
entire set of 25 exercises, please give it a try. The results are fantastic.
For me, the first set is the best for beginners and those who do not
wish to accomplish the full body conditioning that the Iron Vest
Qigong offers. Be patient, practice with music on and perform it with
a group of friends to encourage and challenge one another.
Note: This book is not intended to replace instruction from a qualified

instructor. This book and the video act as a means to improve the
practice and help you remember the movements for practice at home.
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Training Log Sheets
Included in this book are pages for you to use in
designing a training log book or diary. Keeping a record will help
bring about a sense of dedication and will help motivate you during
your training. These forms may be reproduced on any copy machine
or complete training log books may be purchased from Keen’s Martial
Arts Academy. The training log is rather self explanatory with its
layout. Simply record the number of repetitions or number of minutes
that you performed each exercise. The sheets are divided into the first
four weeks, a monthly and a yearly tally sheet. If you have any
questions regarding the use of your training log please contact me
directly and I will be more than happy to help you.
Thank you,
10
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Chapter 2
Set # 1
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About Set # 1
Set # 1 consists of 8 exercises that focus the attention on the shoulders
and chest. The exercises consist of static movements as well as
movement exercises. This set begins with 3 static exercises that will
warm the body up and begin building endurance. Practice this set
daily for 1 week with 36 repetitions. This set will take approximately
15-20 minutes at a moderate pace.
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1. The Big Hug - 3 minutes
We begin the first set with a stationary posture. This posture will later
become the resting posture in between each exercise. To assume this
position, stand in a horse stance, feet shoulder width apart with a
slight bend in the knees. Your toes should be facing forward and your
weight is distributed evenly on both legs. The arms are held up at
shoulder height with the wrists relaxes. There should be no tension in
the muscles except what is normal to maintain the posture. Hold this
posture for 3 minutes with relaxed diaphragmatic breathing.
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2. Monk holding the bowl (of rice) - 3 minutes
This second posture is performed without any interruption from the
first one. Simply lower the arms from the first
exercise and continue into this position. This position is the same as
the first with the exception of the palms. The palms are facing
upwards. Keep the wrists and body relaxed for 3 minutes.
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3. Buffalo goes to the sea
Part 1
1a. Hold for 1 minute
1b. Side view. Keep the

back flat and head looking
forward. Relax the breath.
Keep the hands in fists
with the palms upward.
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Part 2
2a. Hold for 1 minute
2b. Open the hands and face the

palms up and through the legs. Do
not round the lower back. Keep the
head looking forward.
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Rest Position - 1 minute
This is the first rest position. Hold this position for 1 minute
then repeat this rest position for 1 minute after each of
the exercises.
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About the movement Exercises
The movement exercises are performed in a smooth, relaxed,
rhythmic movement without any tension. The only exception to this
is # 13 Tiger Claw. The Tiger Claw is performed with full tension
throughout the movement. The remaining exercises are performed for
36, 72 or 144 repetitions. Begin with 36 repetitions. This must be
performed per side. Exercises performed on both sides of the body
must be counted separate. This will be explained in more detail on the
video as well as in this book when the movement is town. Begin with
36 repetitions for the first 6 to 12 months. The second 12 months
should be performed with 72 repetitions and the third 12 months for
144 repetitions. The training program as documented in chapter one
recommends that a minimum of 3 years be spend on training the Iron
Vest. For those just looking for overall conditioning and health
instead of contact conditioning, 36 repetitions will be sufficient.
Those involved in contact fighting, I recommend 72 repetitions after
the first 6 months. The time that this set will take you to perform is
approximately 75 to 90 minutes depending upon your speed during
the movement exercises. Each set of 8 exercises normally will take 15
to 20 minutes depending upon your speed. These movements are not
performed like a meditation or Tai Chi form. They are to be
performed quickly to develop the full effect of the exercise.
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4. Rabbit on Parade
1. Start with the arms
shoulder height and out to 2. Lower the arms, right
the sides with the palms hand on top, palms
down upwards
3. Raise the arms up to 4. Rotate your hands so

and over the collar bone. that the left is on top and
lower palms down.
Return to the start position
and repeat 36+ repetitions
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5. Crane 2. Bend the wrists down
1. Begin with the arms and pull the hands back to
shoulder height and width the sides of the head
in front of the body, palms
down.
3. Press the palms out 4. Repeat this motion 36+

keeping the wrists bent. times keeping the elbows
Press out to the upper in and the arms in
chest position.
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6. Side view of hands back to the sides of the head. Notice
the wrists are bent. Do not allow the elbows to flair out to
the sides, keep them in from of the body.
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6. Cat chases the mouse
1. Begin with the arms out at 2. Cross the right forearm
shoulder height to the sides of over the left with the
the body, palms down. palms down
3. Drop the elbows and 4. Drop the arms down

rotate the palms towards with the palms facing each
the body. Left arm on the other and the fingers down
outside Return to the start position
and repeat 36+ times.
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7. The Whip 2. Extend the arm out at a
1. Begin with the elbows 45 degree angle while
above the collar bone, pulling the other arm back
wrists bent
3. Repeat this motion on 4. Count each side up to

both sides. Do not use 72 times. (36 per side).
force or power in this Count up to 144 if
movement. performing 72 per side)
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28
8. Twist & Palm Out 2. Twist to the right side
1. Start with the hands to the and place the left hand on
left side with the palms up top with the palms up
and the right hand on top
3. Extend the right palm

4. Return the hands to the
up to the upper chest
right side twisting the
without force or power.
torso. Do not move the
Pull the left hand back to
hips only the torso.
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5. Repeat on the other 6. Palm out with the left
side. Twist the torso and hand. Return to the
pull the hands to the left starting position and
side. Palms up with the repeat. Count each side as
right hand on top. one count.
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Chapter 3
Set # 2
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About set # 2
This second set of 8 exercises targets the abdomen and the
arms. This second set like the first takes approximately 15 to 20
minutes to complete when moving at a moderate pace. Within this
second set, # 13 the Tiger Claw exercise is performed with tension.
This exercise, I recommend that you practice the movement without
any tension until you have the movements memorized. When you are
ready to apply the tension, remember NOT to hold the breath. You
must breath in order to circulate the chi. Holding the breath as well as
applying tension to these movements will increase the blood pressure
and could cause you to become dizzy or light headed. Do NOT hold
the breath.
33
9. The Bird Flies 2. Follow the fingers with
1. Begin on the right side the eyes. Rotate the
with arms extended to the fingers down, crunch the
side, palms are out, fingers stomach muscles
4. The hands are now on

3. Continue to crunch the the left side and slightly
abs and continue the hand back, palms out, fingers
movement to the left side up
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5. Repeat this motion to 6. Crunch the abdominal
the other side following muscles each time your
the fingers with the eyes hands cross the body
7. Lead the hands back to 8. Notice the hands are

the start position. One slightly to the rear not
count per side directly to the side of the
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36
10. Leading the sheep 2. Without moving the
1. Begin with the hands to hips, rotate the torso and
the side in dragon position hands to the other side
3. Note the hips are 4. Rotate hand positions

straight and the torso is before moving the arms
rotated.
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5. Repeat this motion back 6. Performing this
and forth repeatedly. movement faster will
Notice the hand positions increase the effects One
count per side.
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11. Snake turns over 2. Rotate the hand and
1. Begin with both hands palm out the the upper
in a fist, make a punching chest with the same hand
motion without force
3. Rotate the palm up and 4. Return to the start

grab. Do not tense the fist. position with both fists at
the side.
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5. Repeat this motion on 6. Rotate and palm out to
the other side. The fist is the upper chest without
drawn up like an uppercut force
7. Rotate the palm up and 8. Return and repeat with

make a fist. Do not tense one count per side
the fist
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12. Elephant swings his trunk. 2. Just as in #9, follow the
1. Start position is the same as hands with the eyes.
#9 but the hands are fists. Crunch the abs
3. Rotate the arms to the 4. The arms extend up and

other side and maintain out to the side and slightly
the hands in a fist to the rear.
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5. Remember to repeat 6. Return the arms to the
this motion on both sides other side
of the body and crunch the
abs as you move the arms
8. Side view. Notice that

7. Return to the start the hands are positioned at
position and repeat. One an angle toward the back
count per side. not side of the body
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45
13. Tiger Claw (tension) 2. Pull the hands back
1. Move the arms shoulder with the palms out.
height and width in front Maintain the tension
of the body, palms down
3. Bend the fingers into a 4. Rotate the hands out

tiger claw with tension under tension
46
5. Rotate the hands in 6. Pull the arms in at
under tension. Maintain shoulder height with the
the tiger claw tiger claw palms down
8. Return to the start

7. Thrust the fingers down
position and repeat.
with tension
Maintain full tension with
all movements
47
48
14. Horse Stomps His Feet 2. Press the palms down
1. Begin with the hands at and to the front while
the sides, palms down performing a squatting
motion with the legs
3. Raise the body back to 4. Press the palms to the

the start position with the rear as you squat down
palms down
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1. Side view of starting 2. Squat down and palm
position. Hands to the press to the front.
side, palms down
3. Return to the starting 4. Palm press to the rear

position as you squat down. Count
each press as a one count
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Back view of the hand
placement.
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15. Dragon Wraps 2. Simply punch to the
Around the pole other side across the body.
1. Start in punching Do not add force to the
position to the side. punch
4. Punching across and

3. Repeat this motion by down to the other side.
turning the torso not the More speed will produce
hips. Work the abs. better effects
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53
16. Rhino Looks at The Moon
Hold for 3 minutes each side
This will work the neck, back, wrists, and calf
In a forward bow raise one hand up to the forehead and the

other back to the side. Bend the wrists approx. 90 degrees.
Turn the torso and look over the shoulder.
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Chapter 4
Set # 3
56
About Set # 3
Set # 3 will focus on balance and meditation in addition to
strengthening the back muscles. This set consists mainly of static
exercises. This set will strengthen the legs with additional squatting
motions as in set # 2. This set will take
approximately 20 to 30 minutes to perform.
57
17. The Hand
Hold this posture for 3
Minutes each side
Cat stance, with one hand above the other, palms down.
Hold the arms above the heart. Place all the weight on the
back leg. The front leg is bent and you are balanced on the
ball of the foot.
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18. Tiger Stretches His Back 2. Rotate the torso and
1. From a left forward bow alternate the hands as you
stance, lean forward twist the move.
torso.
3. This exercise is 4. By rotating the forearm

designed to strengthen the of the arm that is up, you
back muscles. One count should feel the pull on the
per side. Only the left leg back muscles.
is forward.
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19. Old Man Crawls out of the Hole.
Hold this posture for 3 minutes on each side.
Balance on one leg, the other leg is bent and the knees are
aligned.
Gaze over your fingers at

a distant point to maintain
your balance
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20. Rowing the Boat 2. Exhale through the
1. Begin with one leg out, mouth as you lean forward
arms back and chest out. and bring the arms in.
Inhale through the nose
1. Side View Inhale, open 2. Exhale and lean

the chest up forward bringing the arms
shoulder height to the chin
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64
21. Action of the Axe 2. Rotate into a left
1. Starting position, arms forward bow stance and
out to the sides, palms drop the left arm to the
down. Inhale through the inner thigh, the right hand
nose. up to the face. Exhale.
4. Exhale as you repeat this

3. Return to the start motion on the right side.
position, inhale through The palm is facing the
the nose. body. One count per side.
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22. The Eagle Hunts for Food - 3 minutes
This posture will massage the internal organs, add traction to

the spine and help maintain good posture. This posture will
increase the health of the spine and abdomen.
To assume this posture, stand with the feet together and

inhale through the nose. Pull the stomach in as tightly as
possible. Bend the wrists down and raise the arms overhead.
Once in this position. Exhale through the nose and relax the
breathing for 3 minutes. Maintain the stomach being pulled
in. This will add pressure to the abdomen and apply traction
to the spine. Do not relax the abdominal muscles, keep
pulling the stomach in until the end of the exercise. Do not
hold your breath.
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23. Monkey Climbs the Tree 2. Squat down and move
1. From a horse stance, extend the arms in a circular
the arms out with the palms motion down
facing each other
3. Complete the squat and 4. As you return to the

arm movement and bring starting position, bring the
the arms up arms close to the body
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Side view of the start Squat down and lower the
position arms
3. End of the squat with

arms lowered. If you
would like to lower to a 4. Returning to the start
deeper squat you may but position. Complete the
protect the knees circle with the arms
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Chapter 4
The Meditations
72
About the Meditations
This last section deals with seated meditations. These
meditations can be performed cross-legged, seated in a chair or in any
comfortable position. The meditations help coordinate hand
movements with breathing and circulate the chi throughout the body.
Maintain the tongue on the roof of your mouth, swallow saliva as
needed and keep all your breathing in the lower abdominal region.
(Diaphragmatic breathing) Do not hold the breath and stop if you feel
light headed or dizzy. Breathing is normally performed in through the
nose and out through the mouth unless otherwise noted. your
breathing and hand movements should be equal. Do not breathe
quickly as to this will lead to hyperventilation. Dizziness and fainting
could result. Breathe slowly and evenly. As you progress, your
breathing will be easier to control and you will be able to slow your
breathing down.
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Twist & Press Out 2. As you inhale pull the
1. Begin with the wrists hand back to the arm pit
bent and the fingers
together. Inhale
3. Continue to inhale as 4. Complete the inhalation

you lower the elbow as you extend your palm
back and to the corner
74
5. Exhale as you return to 6. Repeat this motion on
the starting posture the other side. Inhale as
you move.
8. Complete the inhalation

7. Continue to inhale as as you push the hand back
you drop the elbow and away from the body.
One count per side
75
Palms in & out 2. Exhale through the
1. Start with arms at mouth as you press the
shoulder height, palms palms away from the body
facing the body, inhale
through the nose
3. Inhale as you return the

arms. Do this slowly so 4. Exhale as you press the
that you do not palms away from the body
hyperventilate Repeat 36+ times
76
Palms up & down 2. Inhale as you raise the
1. Start with the arms in arms above the head
the lap with the palms in
3. Exhale as you lower 4. Repeat these moves for

your arms. 36+ times. Breath slowly.
77
Circulate Chi around the body
At this point, close the eyes, keep the tongue on the roof of
the mouth. Relax the wrists and breath normally for 5
minutes. Clear the mind and circulate chi throughout the
body. Breathe in and out the nose. This should be done in a
quiet room with no distractions. As you progress, you may
add burning incense and light music.
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25. Hit the body. - 2 minutes
Now gently strike the body with the hands for 2 minutes. This will
help pull the blood to the area and enhance chi
circulation and healing. The strikes are performed over the chest
and abdomen but may also be performed over the entire body.
80
Training Log Sheets
Please feel free to reproduce these sheets on any copy
machine in order to produce your own training log book.
Log Books may also be purchased separate from
Keen’s Martial Arts Academy.
81
Weekly Training Log
Week 1
Name: Goal
1. The Big Hug 3 mins
2. Monk holding the bowl 3 mins
3. Buffalo goes to the sea: part 1 1 min
Buffalo goes to the sea: part 2 1 min
4. Rabbit on Parade 36x
5. Crane 36x
6. Cat chases the mouse 36x
7. The Whip 36x
8. Twist & Palm out 36x
NOTES:
82
Weekly Training Log
Week 1
1 2 3 4 5 6 7
83
Weekly Training Log
Week 2
Name: Goal
9. The Bird Files 36x
10. Leading the sheep 36x
11. Snake turns over 36x
12. Elephant swings his trunk 36x
13. Tiger claw (with tension) 36x
14. Horse stomps his feet 36x
15. Dragon wraps around the pole 36x
16. Rhino looks at the moon (left) 3 mins
Rhino looks at the moon (right) 3 mins
NOTES:
84
Weekly Training Log
Week 2
1 2 3 4 5 6 7
85
Weekly Training Log
Week 3
Name: Goal
17. The Hand (left) 3 mins
The Hand (right) 3 mins
18. Tiger stretches his back 36x
19. The old man crawls out of the hole (L) 3 mins
The old man crawls out of the hole (R) 3 mins
20. Rowing the boat 36x
21. Action of the axe 36x
22. The eagle hunts for food 3 mins
23. Monkey climbs the tree 36x
24. Seated Meditations:
Twist & Palm out 36x

Palms in & out 36x
Palms up & down 36x
Circulate chi around the body 5 mins
NOTES:
86
Weekly Training Log
Week 3
1 2 3 4 5 6 7
87
Weekly Training Log
Week 4
Name: Goal
5. Crane 36x
7. The Whip 36x
Palms in & out 36x
Palms up & down 36x
NOTES:
88
Weekly Training Log
Week 4
1 2 3 4 5 6 7
Notes:
89
Monthly Training Log
Name: Goal
5. Crane 36x
7. The Whip 36x
Palms in & out 36x
Palms up & down 36x
NOTES:
90
Month:____________________Week # 1
1 2 3 4 5 6 7
Notes:
91
Month:____________________Week # 2
8 9 10 11 12 13 14
Notes:
92
Month:____________________Week # 3
15 16 17 18 19 20 21
Notes:
93
Month:____________________Week # 4
22 23 24 25 26 27 28
Notes:
94
Month:____________________Week # 4
29 30 31
Notes:
95
1 2 3 4 5 6 7 8 9 10 11 12 13 14
Jan
Feb
Mar
April
May
June
July
Aug
Sept
Oct
Nov
Dec
96
Tally Sheet for the Year:___________
15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
97
Iron Vest Qigong
1. The Big Hug - 3 minutes
2. Monk holding the bowl - 3 minutes
3. Buffalo goes to the sea - 1 minute
Arms extended - 1 minute
4. Rabbit on Parade
5. Crane
6. Cat Chases the Mouse
7. The Whip
8. Twist & Palm out
9. The Bird Flies
10. Leading the Sheep
11. Snake Turns Over
12. Elephant Swings His Trunk
13. Tiger Claw (with tension)
14. Horse Stomps His Feet
15. Dragon Wraps Around the Pole
16. Rhino Looks at the Moon - 3 minutes each side
17. The Hand - 3 minutes each side
18. Tiger Stretches His Back
19. The Old Man Crawls Out of the Hole
- 3 min. each side
20. Rowing the Boat (with breathing)
21. Action of the Axe (with breathing)
22. The Eagle Hunts for Food - 3 minutes
23. Monkey Climbs the Tree
24. Seated Meditations
• Twist & Press Out,
• Palms in & out,
• Palms up & down
• Circulate Chi around the body
25. Hit the body - 2 minutes
98
Chinese Strength & Health Program
The Chinese Strength & Health Program offered by Keen’s Martial Arts
Academy is normally taught in a seminar format. Students learn the sets in
the following order and train at home daily with our book and DVD series.
Students schedule training evaluations in person, by video and by attending
regular seminars on the program. Members are permitted to test for certifica-
tion in each exercise set and also for certification on each level. Testing is
done in person or by video. Specific testing requirements are available by
request. These requirements are also noted in the book and DVD production.
This program is for the students own personal enlightenment and training.
We do not offer scheduled classes on these sets since each student trains at
their own pace. Contact us with any questions or to sign up for our next
training seminar.
Beginner Level
1.Lohan Shou of Tamo (18 Exercises of the Enlightened One)*
2. 9 Strength & Health Exercises
3. 5 Animal Strength & Health Set
Intermediate Level
4. I Nan Kuen
5. No Lick Kuen
6. Sup Gee Kuen
Advanced Level
7. Teet Lohan Chin Chuan
8. Goun Gee Kuen
Master Level
9. Iron Vest
10. Stone Warrior
11. Iron Palm, 13 stages of training*

12. Heavy Weighted Staff Set*
* Level 11 & 12 are two additional sets added for Martial Artists but are not
required. Additional two man conditioning sets are also included but not re-
quired. For more information visit our web site at WWW.KMAA.INFO.
99
Also available on DVD:
Get this entire set of Iron Vest Qigong on video. The video
describes the history and benefits of Iron Vest Qigong as
well as a step by step explanation and demonstration of each
of the movements.
Keen's Martial Arts Academy

Visit us on the Web at:
www.KMAA.info
100

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Iron Vest Qigong: Internal Strength & Health Set

All rights reserved. No part of this book may be reproduced in any

This book is presented only as a means of preserving a unique

• 22 years of experience, 16 years of teaching experience

• Certified Fitness Trainer with a Specialty in Martial Arts Conditioning

• Owner of Keen’s Martial Arts Academy

History, Tradition and Benefits

Note: This book is not intended to replace instruction from a qualified

1b. Side view. Keep the

2b. Open the hands and face the

3. Raise the arms up to 4. Rotate your hands so

3. Press the palms out 4. Repeat this motion 36+

3. Drop the elbows and 4. Drop the arms down

3. Repeat this motion on 4. Count each side up to

3. Extend the right palm

4. The hands are now on

7. Lead the hands back to 8. Notice the hands are

3. Note the hips are 4. Rotate hand positions

3. Rotate the palm up and 4. Return to the start

7. Rotate the palm up and 8. Return and repeat with

3. Rotate the arms to the 4. The arms extend up and

8. Side view. Notice that

3. Bend the fingers into a 4. Rotate the hands out

8. Return to the start

3. Raise the body back to 4. Press the palms to the

3. Return to the starting 4. Palm press to the rear

Rest Position - 1 minute

4. Punching across and

In a forward bow raise one hand up to the forehead and the

3. This exercise is 4. By rotating the forearm

Gaze over your fingers at

1. Side View Inhale, open 2. Exhale and lean

4. Exhale as you repeat this

This posture will massage the internal organs, add traction to

To assume this posture, stand with the feet together and

3. Complete the squat and 4. As you return to the

3. End of the squat with

3. Continue to inhale as 4. Complete the inhalation

8. Complete the inhalation

3. Inhale as you return the

3. Exhale as you lower 4. Repeat these moves for

Twist & Palm out 36x

11. Iron Palm, 13 stages of training*

Keen's Martial Arts Academy

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