Editorial

by Sibok Lloyd Fridenburg
Fu For You Spring 2026

Sparring can be one of the most stressful elements of early Kung Fu training for children and adults alike. As kids, we may have had some schoolyard tussles but as adults, very few of us have ever been involved in a physical confrontation. The act of hitting someone else is completely unnatural and can, in the early stages of training, even be traumatizing for some. Most sparring skills can be taught through technique and drills. Footwork, punches, kicks, reaction time, evasion, blocking, identifying targets, positioning; these skills are inherent to sparring and can be taught, and mastered without sparring.

I regularly would put students in a basic stance and have a partner circle them and deliver various strikes, in a controlled manner. I would put students in a forward stance with arms up and have a partner deliver controlled roundhouse kicks to the abs. These drills teach how to get hit and how to breathe when you get hit, all in a very controlled manner. The person being struck can ask their partner to go harder, or not so hard. They are in control.

Enter sparring! I have often told students that the only thing that I can’t teach without sparring is how to get hit unexpectedly. When you are sparring you are face-to-face with a partner that not only doesn’t want to get hit but wants to hit you. There is an element of the unknown and unexpected introduced into your training. You think, move, strategize, react, and then boom, a kick comes out of nowhere and quickly reminds you that your partner is thinking and doing the same things. When you get hit, it is very often unexpected.

In time, thinking and strategizing disappear—sparring becomes effortless. You have reached the pinnacle of sparring when it becomes effortless effort; you act and react instinctively without thought or planning. This skill cannot be taught; it evolves by integrating sparring into your training on a regular basis. With practice, you learn to go with the flow in a non-thinking, mercurial manner.

Always spar with control and respect for your partner(s) but accept that getting hit unexpectedly is also part of the learning process. The ability to get hit and keep going often determines who will persevere in a true self-defense situation. Allowing your mind to be clear and act, without active thinking or planning, will give you the ability to switch from rules-based sparring to street style self-defense automatically, should the need arise.

So, is sparring really necessary? The answer is a definite YES! You can achieve a high degree of skill without ever sparring, but you will never reach the pinnacle of the Kung Fu experience without it.

Editorial

by Sibok Lloyd Fridenburg
Fu For You – Winter 2025-26

Without any prior planning, the theme of this newsletter seems to have drifted towards gradings.  Contributors aren’t given specific topics ahead of time and are very much encouraged to use their own initiative and experience to craft their article. So, this is a bit of an anomaly.

You will see that some articles are about understanding the grading process; class attendance prior to grading; why each new rank is a reset and a new beginning; and why parents need to become familiar with the process.  When I see contributors migrate towards a common theme, it often means that they have identified a general problem or opportunity within their scope of responsibility (Youth, Junior, Adult, or Parents) that they want to address.  And no, they don’t meet to exchange article ideas beforehand, a common theme is completely unexpected.

I have written and/or edited Fu for You since its inception (about 35 years ago) with the primary goal of keeping students and parents informed, educated about our process, and to help non-training individuals understand the rules of the academy.  The original format was shorter but was produced monthly and with only one picture per issue.  In many ways, it was more generally informative. 

The current format of articles directed at specific areas of our program was introduced in 2013 with the intent of offering students from all programs information specific to their age group.  Our contributors take great pride in their articles and spend a lot of time thinking about a theme and then producing the article, within a set of common guidelines.

Fu for You is intended to be read by every student and parent at WKFA!  Sigung remembers a time when he was still in the Junior program when Sigung Bob would hand out copies of the newsletter at the end of class.  Students had to go down on one knee and read the newsletter and were then told to give it to their parents and ensure that they also read it.  I have not so fond memories of standing at the photo copier in the store making dozens of copies for distribution while constantly clearing jams in the copier ☹.

We currently live in an era of “sound bites” and “snippets”.  People are groomed to read headlines or do a quick scan of information.  That habit should not apply to this newsletter.  It is your responsibility to read and understand everything; it will enhance your Kung Fu experience and shows respect to the writers that spend a lot of time developing the content.

Along with everything else at WKFA, the newsletter has been an evolutionary process and has changed to meet the needs of students and parents.  Starting in 2026, we will again be tweaking the format to make it more newsy.  Sigung and I will be discussing a new format over the next few months that will consider the current needs of students, parents, and WKFA.  It will still be full of photos, anecdotes, advice, and hints, but your duty to read it will remain the same.  

Editorial

by Sibok Lloyd Fridenburg
Fu For You Fall 2025

I once heard someone say, “man, I hate it when we do repetitions to the count”. It may have even been me, in the beginning. However, after time, it becomes apparent that there is only one way to learn any martial art and that is through constant repetition. The recipe for success is to learn, assess, practice, follow corrections, practice, assess, follow corrections, and practice more.

When I practice on my own, I can still hear the words of wisdom imparted by Grandmaster Pan in the early years of my training, “When you have repeated a single technique, correctly, one thousand times, you understand the technique.” Correctly is the key word in the phrase because, if you practice something a thousand times incorrectly, it will be extremely difficult to fix. Whether it’s an advanced spear thrust or the reverse punch you learned right at the beginning of your training, practice will ensure continuous improvement along the road to excellence and understanding.

Shadow boxing is a fantastic way to practice, if you do it correctly! Too often I see shadow boxing used as an aerobic exercise, with the focus on raising your heart rate and getting a sweat on. It can and should be used as an opportunity for self-correction. Watch yourself in the mirrors and listen to the words of your instructors; not just when they are speaking in class, but when you’re practicing alone. Keep your guard up, watch your stance, keep your chin down, use a full range of motion, watch your weight distribution, pivot on a reverse hand strike, don’t bring your feet together. All of these are things that you hear instructors vocalizing in every class; those words are embedded in your mind so listen to them when you’re shadow boxing and use the exercise as a tool for self-correction.

So, what about Youth and Junior students? We have had many younger students over the years that have embraced Kung Fu training and were extremely diligent in their training and practice habits. This, however, is the exception rather than the rule. Many students come to class, follow instructions, and then don’t think much about Kung Fu until their next class. With only two classes per week for younger students, practice between classes is essential.

Parents enroll their children in music lessons and demand that they follow a strict routine of practice throughout the week, yet seldom, if ever, encourage kids to practice Kung Fu between classes. The reason commonly expressed by parents is that they don’t want them to practice incorrectly. As someone that has taught a broad range of age groups over the years, I assure you that it is easier for instructors to make corrections for those that practice regularly, even if some things are incorrect, than it is to constantly re-teach techniques to students because they have forgotten.

Five minutes of practice is better than nothing; 10 minutes is better than 5; 30 minutes is better than 10. If you’re serious about improving your Kung Fu, listen to the words of your instructors running through your head as you practice, practice, practice!

Editorial

by Sibok Lloyd Fridenburg
Fu For You Summer 2025

Early in my Kung Fu journey, I immersed myself in training. I diligently repeated forms and drills, perfecting my stances, and building speed and accuracy and I believed the best way to improve was to do more Kung Fu, attend more classes, and do more repetitions, but I hit a plateau. My kicks weren’t getting higher, my stamina lagged, and minor injuries were taking longer to heal. That’s when I explored cross-training, and it changed everything.

Cross-training simply means incorporating different types of physical training outside of Kung Fu. At first, I was skeptical. I worried that lifting weights or doing tai chi might “interfere” with my Kung Fu training. But the opposite happened; it enhanced every aspect of my Kung Fu training.

One of the first changes I made was adding strength training to my routine. Traditional Kung Fu builds functional strength but lifting weights specifically targeted weaknesses I hadn’t even noticed. Deadlifts and squats strengthened my hips and core, making my stances more stable and my kicks more powerful. Pull-ups improved my grip and back strength, which translated to improved striking power. My body felt more resilient, and I began to move with greater intent and control.

I also incorporated Yang style Tai Chi and Kouk Sun Do (think of it as intense Korean Yoga). Kung Fu demands flexibility, but I had tight hips and hamstrings that limited my high kicks and made low stances difficult. Practicing Tai Chi not only increased my range of motion but also helped develop better balance and body awareness. The mindfulness cultivated in Kouk Sun Do helped me stay calm under pressure.

Cardio was another game changer. I used to think bag work alone would build all the endurance I needed. But when I began running with wind sprints and hill climbing, I noticed a dramatic improvement in my stamina. I could now push through 15 minutes of repetitive kicking techniques without gasping for air, and I could recover faster between drills. 

What surprised me most was the mental benefit of cross-training. Doing new activities challenged my coordination, patience, and learning process. Trying something unfamiliar reminded me of being a beginner in Kung Fu, which helped me stay humble and open-minded. It also reduced the monotony of repetitive drills and kept me motivated.

Cross-training didn’t just make my Kung Fu better, it deepened my relationship with it. I became more aware of how my body moved, where it needed support, and how to recover effectively. I learned to listen to my body in new ways and discovered that being a martial artist isn’t about doing just one thing well, but about becoming well-rounded, adaptable, and balanced.  It is integrating Kung Fu into all aspects of your lifestyle.

Whether it’s lifting weights, practicing yoga, swimming, or even dancing. Exploring other disciplines will not take you away from Kung Fu, it will bring Kung Fu even closer.

Editorial

by Sibok Lloyd Fridenburg
Fu For You Spring 2025

Regardless of the colour of your sash, it means little more than, at a given time, you acquired enough knowledge to pass a test. It does not necessarily correlate to retained knowledge, wisdom, skill or anything else commonly attributed to a higher rank. Those things don’t require a sash, and when combined with time, experience, the application of knowledge, dedication, and judgment (good and bad), the result is Kung Fu wisdom.

I have even seen instances where the colour of a sash might stifle someone’s true ability. Years ago, when I used to teach a lot of mixed classes I would sometimes ask students to remove their sash at the start of class, and then to take their place in line wherever they wanted. It was common to see students migrate to their normal place in line, so I would move students to someplace they were uncomfortable with, perhaps some orange or yellow sash students in a line that would typically be occupied by advanced students. It was not unusual to see lower ranked students performing at a higher level than normal.

In traditional Kung Fu training, there was no ranking system. The only way to advance was when the Master took you aside and told you it was time to move on. Ranking was for a large part a western invention developed to appease our need to see tangible results. It was no longer good enough to merely acquire knowledge and skills. We in the west live in a society grounded in the myth that if you didn’t pass you must have failed. The knowledge you gained seems to count for little, without the symbol (the sash, degree, or title).

Do you want the sash as recognition that you have truly learned the requirements for that rank? Do you want the sash to keep pace with your peers, or are you merely feeding your ego? Perhaps you have a completely different reason, or perhaps you’ll answer yes to all the questions.

The point that I’m trying to make with all this rambling is that it’s not the colour of the sash, but the knowledge you’ve gained, retained, and applied over time, combined with your dedication that is important.

I teach, on average, 5 classes per week and sometimes wonder, if I took my sash off and taught those classes would I feel the same confidence that I do when I wear my sash? The answer is a resounding YES! But that was not always the case, so perhaps we do acquire a bit of wisdom with age. There was a time when I felt that I needed the sash to show a level of knowledge that gave me the authority and ability to teach. In time I realized that it was constant practice, willingness to question, willingness to accept new ideas, willingness to fail, and the desire to constantly learn that developed my Kung Fu wisdom, not the sash.

Editorial

by Sibok Lloyd Fridenburg
Fu For You Winter 2024-25

I often hear students, of all ranks and ages, state that their ultimate Kung Fu goal is to get their Black Sash. It’s an admirable goal to be sure but sometimes it can become a fixation. Fixating on the prize, especially for younger adult students, can have a negative effect on their enjoyment of Kung Fu. Giving them support and helping them understand how to integrate Kung Fu goals with other personal goals is essential.

Sometimes students put undue pressure on themselves, and sometimes parents put undue pressure on their kids to get their Black Sash before heading off to post-secondary education. Please read Sifu Erich MacLean’s article about Managing Life and Kung Fu Commitments to understand why pressure to advance can be detrimental and needs to be managed.

At WKFA we structure the move to Adult classes in a way that allows younger students the time to integrate. That is why nobody can move to the Adult program at a rank higher than Adult Blue Sash and:

• They must pass an Adult Novice II grading before receiving their adult Blue Sash.
• It could be well over a year from the time Junior students move to the Advanced Adult program before they have met the requirements to grade for Brown, and likely two years after attaining Brown before they could grade for Black, and that assumes very diligent training habits. A minimum average of three classes per week is expected of all Advanced Adult students.
• We introduce Advanced Juniors to many of the skills associated with the Adult curriculum while they are still in the Junior program, but it still takes time for most younger adult students to adjust to Advanced Adult classes.

As someone who has been around since the policy was first initiated over 25 years ago, I understand, and support the reasoning behind the policy. An Advanced grading, especially for the rank of Black is a grueling and time-consuming endeavor. Students moving from Advanced Junior to Advanced Adult classes are often unprepared for the level of intensity, commitment, and expectations of Adult classes.

We had two brothers many years ago that moved into the Adult program as Brown Sash students, which meant that their first Adult grading would have been for Black. Both were very accomplished martial artists, at a Junior level, but really struggled to adapt to the expectations of the Adult program. To compound the situation, they were being aggressively pushed by their parents to grade for their Black Sash before heading off to university. Without going into detail, suffice it to say that the brothers became disenchanted with their training, frustrating both their parents and instructors. They eventually left WKFA without ever testing for Black. They were the stimulus for the policy that exists today where Juniors cannot move to the Adult program at a rank higher than Blue.

So, take a deep breath, enjoy the journey, and don’t fixate on the prize.

Editorial

by Sibok Lloyd Fridenburg
Fu For You Fall 2024

A general theme for the fall newsletter seems to be motivation and routine, so be sure to read all the articles.

The beginning of September marks a return to what many see as our normal routine, and in many ways it is. Summer vacations have been relegated to memory, kids are back in school, workplaces are back to full staff, and we are back to our regular routine.

Routine can be both a blessing and a curse. Some people thrive on routine while others despise routine. In some cases, routine can be replaced by the word rut, and rut is synonymous with a lack of motivation. Have you ever thought of your Kung Fu training in terms of a rut? You attend class regularly, usually on the same days, with the same instructors, but something seems to be missing. You don’t get the same enjoyment out of training as you used to, even though nothing has really changed. Well, you’re not alone, it happens to all of us, students and instructors alike. How you react when it comes along is what really matters.

If your motivation has really taken a serious slide you may even be thinking about leaving to find another activity. That’s always a possibility, but don’t be too quick to make that decision. After all you decided to begin training in Kung Fu for a reason and perhaps it’s time to take a journey down memory lane to rediscover that old motivation.

I remember well my Yellow Sash essay where I was asked, why I started Kung Fu training, and why I chose WKFA? Like Sigung my answer to the first question was movies and TV, but unlike Sigung my motivation was the original Kung Fu TV series starring David Caradine and later Enter the Dragon with Bruce Lee (I watched it at a theatre that no longer exists when it was first released in the early 70s). As a side note, Bruce Lee was to have starred in the Kung Fu TV series, but was deemed to be “too Chinese” by the producers.

The answer to the second question was simple, WKFA was right next door to where I worked at the time and offered noon classes. But I qualified my answer by referencing the reasons that I chose to stay, citing quality instruction and a welcoming inclusive, supportive, training environment. The same reasons that I have read in countless essays written by students over the years.

Whenever motivation declines go back and read your Yellow Sash essay and ask yourself if the answers to the questions are still valid. Remembering why you began something in the first place might help you apply those reasons to your current circumstances.
If the reasons are basically still valid but you are still lacking motivation, try watching some movies. Or switch up your training routine and expose yourself to different instructors. We are all unique in our teaching style and personalities, while adhering to a common approach of quality instruction and a welcoming inclusive, supportive, training environment.

Returning to the beginning may just be the spark you need to reignite your motivation.

Editorial

by Sibok Lloyd Fridenburg
Fu For You Summer 2024

You are probably all familiar with the term, “you can talk the talk; but can you walk the walk?”  In other words, can you take the action to back up the words that you speak, or, one of my favorite expressions, don’t tell me; show me.

I was honoured to be asked to center judge sparring and forms for the Black Sash division at SIT 2024, along with fellow judges Sibok Eric, Sifu Mark, Sifu Jim, and Sifu Syd.  It’s hard to believe that Sifu Eric and I centered rings for the first WKFA in-house tournament 25 years ago.  Those that know me know that I am not a big fan of martial arts tournaments, mostly because they are often poorly organized and/or poorly run.  This tournament is, and always has been different.  It is well organized and well run.  Judges are thoroughly trained on the tournament rules with an abundance of guidelines available during the tournament.  Thanks and congratulations to all the tournament organizers, judges, score keepers, and competitors.

Getting back to the theme of this article, I was extremely proud of the number of Black Sash instructors that not only dedicated time to judging, but also to train and compete in the Black Sash division of the tournament.  You were well prepared and not only demonstrated an abundance of tournament skill but truly proved that you are role models for everyone that watched the division.  Many schools preach these skills to their students, but you showed students and parents alike that you walk the walk.  Judging the Black Sash forms divisions was very difficult and often the smallest of details made the difference between 1st and last.  Things like, was the back leg straight, what was the trailing hand doing, was the weapon striking to the correct target, was the weapon fully under control, and finally, did the competitor exhibit sportsmanship, enthusiasm, and Kung Fu spirit?

So even if you didn’t place in the medals, take pride in the fact that you may have only been one misstep away.  Any of you could perform in the Black Sash division of any tournament and bring home some hardware.

WKFA is fortunate to have so many dedicated talented martial artists that are true role models to all our students.  You not only talk the talk but walk the walk. Congratulations to you all.

Editorial

by Sibok Lloyd Fridenburg
Fu For You Spring 2024

The mercurial nature of perfection can be like a mispositioned light luring victims onto the rocks; or it can be a shining beacon that beckons us ever closer.  Perfection is just an illusion because just as we reach out to touch it it moves further away.  The pursuit of perfection can be both a blessing and a curse.  Over the years we have attracted many students who, in other facets of their lives, are at the pinnacle of their endeavors.  That may be school for our younger students, or professional endeavors for those a bit older. 

I have had conversations with younger students over the years who were upset because they were given 98% on an exam when they felt they were entitled to more.  For those of us that always struggled just to stay in the C range this seems completely absurd, but for the individual it may seem like the difference that will enable their chosen career path.  It is the pursuit of perfection, and some professions demand perfection.  Would you like to be operated on by a surgeon that passed med school with a 70% average?  Would you want to drive across a bridge designed by an engineer that graduated at the bottom of their class?

No matter what program you are currently enrolled in, Youth, Junior, or Adult, the high ideals of academic pursuits can clash with the perception that you will be equally successful in physical pursuits.  I have taught students over the years that I would consider extremely high achievers that seemed to have the golden touch regardless of the task before them, but they are rare.  Most struggle with the clash between academic and physical perfection.

Perfection is in the eye of the beholder.  We may look at a world class athlete, scientist, doctor, or engineer, and think they are perfect in their field, but because of that elusive master called perfection, they may feel that they are inadequate. 

Perfectionists tend to strive for that elusive pinnacle in all aspects of their lives and often come to realize that the pursuit of both physical and academic perfection may not be a personal possibility, a realization that can be very frustrating for some.  It is sad to see very promising students give up because their physical ability could not equal their academic ability, even though I might consider their skills to be near the top for their rank.  Therein lies the problem; they were close to the top, but not at the top. 

For some success comes easy, while others struggle every step of the way.  I would encourage you to strive for personal excellence in your Kung Fu pursuits, rather than the elusive notion of perfection.  I view excellence as always trying to improve while still accepting your limitations and capabilities, and never compare your own ability or accomplishments to those of others.  If you are attaining your personal Kung Fu goals, or constantly working towards them, you are reaching towards that very attainable personal excellence.

Editorial

by Sibok Lloyd Fridenburg
Fu For You Winter 2024

T’was the night before Christmas and all through the house, Sihing Bala was swinging his broom at a mouse.  The students were nestled all snug in their beds, while visions of gradings danced in their heads.  Their bags were all hung from the mirrors with care in hopes that Sifu Santa soon would be there.

Sifu Cory with a spear, Sifu Greg with his sword, looked at each other and said “Man am I bored.”  And then on the road there arose such a clatter they sprang from the floor to see what was the matter.  Away to the window they flew in a flash, tripped over Bala and came down with a crash.

The moon on the breast of the new fallen snow gave a luster of mid-day to objects below.  Then what to their wondering eyes did appear but our own Sifu D’Arcy with a new case of beer.  As they drew in their heads and were turning around, they were smacked from behind and were back on the ground.

As they opened their eyes and started to focus, Sigung Dave smiled and said, “I learned that from Jimmy.”  He was dressed all in black from his head to his foot.  His wild hair was hidden beneath a black hood.  A bundle of weapons was flung on his back and he said, “Time to train” as he opened his pack.

“So much for rest” our boys said with surprise, as Sifu grabbed a kwan dao and some butterfly knives.  He whirled and gyrated just like Bruce Lee, then turned to our boys and said, “Do just like me.”

Just as he thought his end must be coming, Greg opened his eyes and felt his heart pounding.  He was drenched all in sweat from his head to his toes with his fist clenched tightly around Bala’s nose. Looking down at the floor he gave a cold shiver, then turned to the sky with a bit of a fright and said, “Merry Christmas to all; man what a night.”

The Christmas season is a time of renewal so don’t dwell on the past or worry about the future; enjoy what you have in the present and get ready for a brighter 2024.  From our home to yours,

Merry Christmas and a safe, healthy, and Happy New Year