Category: Tai Chi

What Sei Ping Ma Really Means

Oscar AgramonteKung Fu, Tai Chi

At Wah Lum Kung Fu, when we think “horse stance,” most people picture low legs and burning quads, because that is the ideal way Grandmaster Chan shows us how to do it. 

Let’s break down the meaning of Sei Ping Ma (四平馬) so we can see that it is more than just a posture or basic stance.

It’s a lesson in balance, awareness, and control.

四 (sei) means four.

平 (ping) means level, even, balanced.

馬 (ma) means horse stance.

So Sei Ping Ma = the Four-Level Horse Stance.

Why “four”?

Because the stance teaches you to level and align the four main checkpoints of the body:

  • shoulders
  • hips
  • knees
  • feet

From above, the stance creates a square. From within, it builds evenness. If you study the Chinese character for the number four, you’ll see the structural similarity.

In our Kung Fu practice, this stance teaches you how to root, breathe, and stay centered even when the legs get tired. It’s both a martial arts stance and a practice of staying balanced in all four directions. 

You can also see your mobility (ankles, hips, and thoracic spine) revealed in how well you can hold this stance.

For our extra-mobile students: a strong Sei Ping Ma isn’t about how low you go, it’s about how level you stay.

How Tai Chi Differs

In Tai Chi, our open stance is a horse stance, or Ma Bo, but at a slightly higher elevation. Tai Chi emphasizes softness, relaxation, and ease, so Sei Ping Ma’s structure and tension would be counter to what we’re trying to accomplish in Tai Chi practice.

Cantonese Terms

  • Horse stance: Ma Bo (馬步)
  • Sei Ping Ma: Sei Ping Ma (四平馬)

How’s your horse stance training going lately? Next time you drop 

into Sei Ping Ma, check those four checkpoints and see what your body is telling you.

See you in training, 

Sifu Oscar

 

P.S. Feel like your hips or knees are too stiff to hold a stance? You can fix that from home. I have a remote coaching program called Active Mobility designed to help you build the flexibility and strength you need for life (and Kung Fu). Email kungfu@wahlum.com with MOBILITY and we’ll send you the info.

Spread the Pressure

Oscar AgramonteKung Fu, Mindset & Philosophy, Tai Chi

In Kung Fu, Tai Chi, and even in life, pressure is inevitable.

Strategist Lulu Cheng has a formula for measuring pressure: P = F / A — Pressure equals force divided by surface area.

If the same amount of force hits a wide surface, the pressure is low. But if that same force is concentrated into a single point — like a needle — it can pierce through anything.

It’s the same in combat and in daily life.

A wide stance, a solid structure, or a connected team spreads out the pressure. But if you’re alone or too narrow in focus, even a small, focused force can break you.

When life pushes hard, we might not be able to change the force coming at us — but we can widen our surface area.

Lean on your training partners. Ask for help. Connt with your community. Or simply take a step away and do some deep breathing.

That’s the benefit of being part of the Wah Lum family — we don’t face challenges alone. (Have you read my post on The Wah Lum Conspiracy?)

Mental and physical attacks, setbacks, and goals are all shared and supported by the people training beside you.

But when you’re the one applying force? That’s when precision matters. Be focused, specific, intentional — like the tip of that needle. That’s how you make an impact.

Remember, everything meaningful in life involves others. Nothing profound is achieved in isolation.

So when you’re feeling overwhelmed or anxious — take action. Move. Help someone.

Because action absorbs anxiety, and connection spreads the pressure.

See you in training,

Sifu Oscar

 

P.S. Feeling stuck? Build Momentum. Small, consistent action turns pressure into progress. Join our next cycle and keep moving forward. Reply with Momentum and I’ll get you started.

 

P.P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Longevity Training: Staying Strong in Kung Fu and Tai Chi After 56

Oscar AgramonteConditioning, Kung Fu, Tai Chi

Lately I have been thinking about what my training will look like 10 years from now, when I am over 56. At that stage, my priorities will shift. 

The goal will not be chasing personal records or max lifts. The goal will be staying strong, mobile, and consistent so I can keep practicing Kung Fu and Tai Chi.

For martial artists over 56, here is where the focus belongs:

  • Mobility: keep your joints moving so stances and transitions stay comfortable.
  • Hypertrophy: build and maintain muscle mass with higher reps. This does not have to mean machines — kettlebells, bodyweight movements, bands, and light dumbbells are all excellent options.
  • Cardio: enough to support health and recovery. This can be as simple as practicing forms at a faster pace with good control, or walking daily.

After 56, it is less about maxing out and more about staying consistent with quality movement. 

Show up, move, breathe, keep the reps high, and release tension between sets. 

In Kung Fu and Tai Chi, that might mean practicing stances, transitions, and balance drills with steady repetition until they feel effortless.

The key is to keep going. Keep training. Keep showing up.

See you in training,

Sifu Oscar

 

P.S. The principle of stretching what is stiff and strengthening what is weak starts on day one. That is what our Foundations program is all about. Reply with Foundations and I will get you started.

 

P.P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Managing Force, Not Absorbing It

Oscar AgramonteConditioning, Kung Fu, Tai Chi

We often hear phrases like “absorb the force” when landing from a jump, taking a strike, or even during Tai Chi push hands. But here’s the truth: you don’t actually absorb force, you manage it.

If force isn’t managed properly, your tissues break down. That’s where injuries happen.

Newton’s 3rd Law reminds us: for every action, there is an equal and opposite reaction. When your foot hits the ground, the ground pushes back with equal force. This is called ground reaction force—and it’s something we must learn to control.

In Kung Fu, especially when we practice jumps, our ability to manage these forces makes all the difference. Here’s what the body deals with every time we move:

  • Walking: 1–1.5 × your bodyweight
  • Running: 2–2.9 × your bodyweight
  • Jumping: up to 7 × your bodyweight

Think about that. A 150-pound person landing from a jump could be managing over 1,000 pounds of force!

In Tai Chi, we practice the same principle in a softer way through push hands. Instead of letting force overwhelm us, we redirect, root, and return it. The skill is not in stopping force, but in managing where it goes.

Whether you’re landing from a Kung Fu jump or feeling pressure in Tai Chi push hands, the lesson is the same: force must be managed. 

Strong stances, mindful practice, and controlled movements keep our bodies safe and our training sustainable.

This week in class, pay attention to how you land, how you root, and how you redirect energy. 

That’s where control and resilience are developed

See you in training,

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Goal Setting vs Goal Achieving

Oscar AgramonteKung Fu, Mindset & Philosophy, Nutrition, Tai Chi

Dan John makes an important distinction between goal setting and goal achieving. Setting a goal can feel like daydreaming. 

Achieving a goal is more like solving a puzzle. 

You start with what you already have—your genetics, where you live, your circumstances—and then you do the work to find the solution.

One of the tools he uses is called the 5/2 plan. Ask yourself these five questions about your future:

  • What do you want in two decades?
  • In two years?
  • In two months?
  • Tomorrow?
  • Today?

If those questions feel overwhelming, you can also start with the opposite. Instead of asking what you want, ask what you don’t want. 

Dan John has a term for this that I’ve renamed for this newsletter: Reverse Goals. The idea is simple. When you catch yourself doing something that does not serve you, the lesson is, I am not going to do that again.

This is how we avoid being pulled into the latest fitness fad or quick-fix promise. 

Instead, we keep coming back to the fundamentals, the same way we return to basics in Kung Fu and Tai Chi:

  • Eat the right amount for your body each day.
  • Get enough protein to support recovery and strength.
  • Train with weights 2–3 times a week, just as we train our forms.
  • Walk more (I aim for 10,000 steps a day).
  • Sleep enough so the body and mind can recharge.

Add flossing and a yearly check-up, and you have a strong foundation. Not fancy, but it works.

This week, take a moment to answer those five questions for yourself. Then, choose one simple habit from the list above and give it your focus. 

Daydreams turn into progress when we put them into practice.

See you in training,

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Finding Your “Why” in Training

Oscar AgramonteKung Fu, Mindset & Philosophy, Tai Chi

What makes you Tick?

I’ve been thinking a lot about how to make real progress in training. This applies to any pursuit, but for me, it’s mostly Kung Fu, Tai Chi, and strength training.

The first step is figuring out what makes you tick. What keeps you putting in effort consistently; through the tough days, weeks, and years? What’s your why?

For me, it’s two things:

  • My role as an instructor, holding myself to a standard for my students.
  • My love as a student, striving to grow and improve within Wah Lum tradition.

Another tool that’s helped me, especially in strength training, is writing things down. Sets, reps, weights, and notes on how I felt. Keeping track makes it clear that even when I feel stuck, I am progressing.

I don’t do this enough in Kung Fu and Tai Chi. Sure, I can see I’ve learned more forms and techniques, but quantity doesn’t equal quality. I could track martial intent, smoothness, endurance; maybe even score myself 1–10.

My plan? Before each training session, open my journal, review the last session, and decide one small way I’ll beat my past self. The key is not huge leaps, just being a little better than yesterday.

 

See you in class,

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

Kung Fu, Tai Chi, Steps, and the Other 165 Hours of Your Week

Oscar AgramonteConditioning, Kung Fu, Tai Chi

If you’re training at Wah Lum two or three times a week, good for you! That already puts you ahead of the average person. But here’s a question: is it enough for our otherwise sedentary lifestyle?

There are 168 hours in a week. Even with three intense classes, that still leaves 165 hours to fill. What are you doing with the rest of your time?

A few months ago, I read strength coach Dan John’s experience with walking 10,000 steps a day. He credited that simple habit (not an extreme workout plan) with helping him get lean and stay lean. Inspired, I bought a $15 pedometer for a 30-day experiment. I chose an inexpensive one for two reasons:

  • Studies suggest basic pedometers can be more accurate than fancy phones.
  • I didn’t want to rely on my phone or invest in a high-tech watch for a short trial.

It turns out that walking 10,000 steps is not a new concept. The idea gained popularity in Japan during the lead-up to the 1964 Tokyo Olympics, when a pedometer brand called manpo-kei (literally “10,000 steps meter”) used the number as a catchy marketing tool. While the number wasn’t based on science at the time, modern research shows it’s a pretty good daily target for overall health.

Here’s what I learned from my own trial:

  • Hitting 10,000 steps was harder than I thought unless I planned for it.
  • Kung Fu and strength training alone didn’t get me there, even if I did both on the same day.
  • Yard work easily pushed me past the goal, as did a 45–60 minute walk with my mom on Sundays.
  • On most other days, I had to intentionally add movement to hit the target.

One interesting side effect: when I hit 10,000 steps or more, I felt pleasantly tired and wanted to go to bed earlier. That alone felt like a win.

I also realized I didn’t need to wear the pedometer all day. Instead, I put it on only when I was going to move outside of Kung Fu or strength training, such as during walks or yard work. This way, my steps were “true” additional movement, not just my daily total. Even hitting 5,000–8,000 intentional steps this way felt beneficial.

Walking might not sound as exciting as throwing kicks or moving weights around, but it’s a simple, proven way to add more movement to your life. So, the next time you think about your training, remember: it’s not just about the three hours a week you spend at the Temple, it’s about the other 165 hours too.

-Sifu Oscar

Slowing Down To Level Up

Oscar AgramonteKung Fu, Mindset & Philosophy, Tai Chi

In today’s world, distractions are everywhere. We’re constantly bombarded with stimulus, making it easy to jump from one thing to the next without truly mastering anything. The same happens in martial arts—taking on too much at once can dilute our progress.

Tai Chi offers a different path: one of refinement. With each slow, deliberate movement, we train key principles—weight shifting, relaxation, breath control, rooting, and internal awareness. Even standing in a stance reveals hidden tension. 

Hour by hour, day by day, you can release that tension, and in doing so, discover a whole new world within.

If you practice Kung Fu, you can benefit by slowing down and focusing on smaller sections of a form. Your body becomes a comprehensive internal laboratory for refining fundamentals. 

 

Small Movements, Big Impact

Mastery isn’t about adding more techniques—it’s about deepening our understanding of the ones we already know. 

A classic straight punch, for example, isn’t just about the arm. It starts from the ground, moves through the legs, transfers through the torso, and finally, reaches the fingertips. With patient refinement, tension dissolves, and connection strengthens. Over time, what once felt rigid becomes fluid, effortless, and powerful.

 

What’s Next?

This week, focus on depth over breadth. Take one small movement—maybe a stance, a weight shift, or a simple strike—and refine it. Slow it down, feel the connection from foot to fingertip, and notice the subtle changes. The better you understand one technique, the more it enhances everything else. 

True skill isn’t about learning more—it’s about mastering what you already know.

Train smart. Stay focused.

See you in class!

 

Sifu Oscar

Integrity and Environment in Training

Oscar AgramonteKung Fu, Mindset & Philosophy, Tai Chi

Let’s talk about two words that transform how we approach fundamental human movements and training: integrity and environment. 

These concepts aren’t just buzzwords; they’re essential to understanding how we navigate our training and, ultimately, our lives.

Integrity

Integrity isn’t just a moral principle—it’s about wholeness. In life, it means being the same person in every situation, doing what’s right even when it’s hard. 

These ideas come from strength coach Dan John, whose insights on movement and resilience have inspired the way I approach training and teaching. 

In training, integrity reminds us that the body is one unified system. Every movement you make—whether a punch, kick, or a Tai Chi flow—requires harmony in your entire being.

When we train, we don’t just strengthen individual muscles; we fortify our entire person. From the mind to the spirit, every part contributes to our athletic performance, our health, and our growth.

Environment

Your environment is everything around you, from the floor you stand on to the challenges you face.

At Wah Lum, the environment could be the training floor, an opponent, or even the crowd cheering (or distracting) you.

In simpler settings, like playing catch with a baseball, the environment might seem controlled—just you, the ball, and the person across from you. 

But in more complex situations, like sparring or navigating a chaotic crowd, the environment shifts unpredictably. 

It’s dynamic, ever-changing, and requires you to adapt while maintaining your integrity.

Why This Matters

At Wah Lum, our goal is simple: build you up. Not just physically, but mentally and emotionally, so you can face any situation with strength and balance. 

As we train, think about how these two ideas—integrity and environment—play a role in every move, every breath, and every decision.

When we flow through a Tai Chi form or execute a powerful kick in Kung Fu, we’re practicing unity within ourselves while adapting to the environment around us. This will help us thrive in martial arts and life’s challenges.

Keep these ideas in mind as you train. 

Be whole. 

Be adaptable. 

And let’s continue building the best versions of ourselves.

Looking forward to seeing you in class!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

The Power Of One-Leg Squats In Kung Fu and Tai Chi

Oscar AgramonteConditioning, Kung Fu, Tai Chi

Today, I wanted to dive deeper into the power and benefits of one-leg squats for our students.

Our Kung Fu Students Know One-Leg Squats!

Our Style has Tam Tui in the name after all!

Performance science leader and coach Dr. Alex Natera has done an excellent job testing and categorizing the relative loading between the target and assisting the leg in various lower-body exercises. His research, using force plate data shows the following weight distribution:

– Bilateral Squat (your two-leg squat, or think of our Riding Horse Stance): 50/50

– Step-Up: 56/44

– Split Squat (think Kneeling Horse Stance for our Kung Fu students): 65/35

– Rear Foot Elevated Split Squat: 78/22

– Single-Leg Squat (Tam Tui or Pistol Squat): 100/0

Natera’s research also demonstrates that a one-leg squat with 50% body weight (BW) in external load equals a 2x BW back squat. For example, if you weigh 200 lbs and can do a one-leg squat with 100 lbs in external load, it would equate to a 400-lb back squat. 

Pretty impressive, right? 

Building Up to One-Leg Squats

It’s essential to build significant strength in a split squat before attempting a one-leg squat. Aim to lift 50% of your BW in a split squat first. This builds the motor control needed for one-leg squats and sets you up for success. 

Why are One-Leg Squats Important? 

– Greater Coordination: One-leg squats demand much more coordination. Taking one leg off the ground engages side-to-side stabilizer muscles like the adductors (inner thigh) and hip rotators (glute medius). 

– Lower Orthopedic Cost: One-leg squats, along with the other exercises mentioned, have a lower orthopedic cost. They challenge students with lighter loads, reducing negative side effects of spinal compression. 

However, that lower orthopedic cost comes with a warning: you have to be able to perform a bodyweight split squat pain-free first! Even if you never manage a full one-leg squat, you can still reap many of the benefits of single leg training with split squats or step-ups.

Embrace the challenge, and I would love to hear your thoughts or questions!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.