Zhuang Gong Duilian
[QUOTE=bawang;1228104]hes asking for online kung fu instruction.[/QUOTE] Nothing wrong with that. Ain’t the web great? 
[QUOTE=bigopen;1228136]And Gene I actually have that mag so will look at that, thanks.[/QUOTE] Excellent.
[QUOTE=David Jamieson;1228207]It is more commonly referred to as “sam sing” () or three stars. Also is Ng Sing (5) Chut Sing (7) Gao sing (9) (all terms in canto).[/QUOTE] At Shaolin, the most common version, which is outlined in the article I mentioned above, is zhuang gong duilian (post work opposing drill ). It follows on a very similar pattern as most sam sing patterns but adds a footwork drill, thus the ‘zhuang’ as ultimately it’s supposed to be practiced a top plum flower posts (meihua zhuang). I used to work sam sing a lot when I was under Sifu Wing Lam. I worked zhuang gong duilian under several Shaolin monks over the years, each with slight variations of course, but haven’t been doing it much lately.
hi, bigopen.
for your question, in SongShan Shaolin culture, conditioning is part of the ‘72 secret arts.’
for arms conditioning, there may be a dozen of exercises, i just list the 2 of them that are based on knocking:
iron arms skill (: tie bi gong): hit hard objects (for example, firstly hit a pillar for a few months, then a big tree for the 1st year, a flat rock for the 2nd year, and finally a harsh rock). mastering level is when you can break a stone.
double locks skill (: shuang suo gong): hit your forearms mutually together, gradually you can hit with ultimate power. after mastering level, you can break hard objects.
if you want more details on how to knock, the number of repetitions, possible harms, etc, let me know.
there are many other arm skills, like the whip power (: bian jin), fracture the water (: fen shui), lift the pot (: shang guan) skill, etc. i’m not familiar with these however. but if you want i can give you the references and you can dig the details yourself.
an exercise usually seen in the media is two persons standing face to each other and knocking the arms mutually together with a rhythmic repetition. this is an auxiliary exercise. it is to keep balance between the trainees’ progression, so that those who have practiced less effectively and have achieved less success, when seeing their weakness compared with other trainees, find out they must strive harder.
iron arms skill (: tie bi gong): hit hard objects (for example, firstly hit a pillar for a few months, then a big tree for the 1st year, a flat rock for the 2nd year, and finally a harsh rock). mastering level is when you can break a stone.
I see what bawang means about online instruction. This is exactly the sort of training that could cripple someone for life.
Start slow, especially if you don’t have a teacher to train under directly.