Week One Introduction: 

Foundations of Strength and Balance

Welcome to Week One of the Dragon Fit Challenge! This week marks the start of an incredible journey—a journey that’s about much more than fitness. It’s about building strength, resilience, and confidence from the inside out.

I want to share a piece of my story with you because this challenge isn’t just a program—it’s a reflection of the lessons that shaped my life. Growing up in post-war Vietnam, I faced challenges most people could never imagine. Every day was a fight for survival. As a boy of mixed heritage, I was caught in a world of cruelty and prejudice, rejected by the very people around me. The streets were my training ground, and fear was my constant companion.

But those hardships taught me something invaluable: strength isn’t just about the body. It’s about the mind, the heart, and the spirit. It’s about mastering the basics—finding balance, holding your ground, and taking each challenge one step at a time. These lessons became the foundation of the KT3 System and the Dragon Fit Challenge.

The Purpose of Week One

This week, we focus on the fundamentals—the building blocks of everything you’ll achieve in the next 28 days. Why not? Because no matter where you’re starting from, a strong foundation is essential for lasting growth. Here’s what you can expect:

1. Build Strength and Stability:
   Through bodyweight exercises like the horse stance and push-ups, you’ll strengthen your core, improve posture, and build the endurance needed for more advanced movements.

2. Master Essential Self-Defense:
   You’ll learn foundational defensive covers (Covers 1, 2, and 3) to block, deflect, and counterattack. These techniques are inspired by the same movements that kept me safe in the streets and gave me the confidence to stand tall.

3. Development Flow and Coordination:
   This week, we’ll start integrating fitness with self-defense, creating smooth transitions between movements. Muscle memory and confidence grow with repetition—each drill brings you closer to mastery.

4. Strengthen Your Mindset:
   Training is as much mental as it is physical. Each session ends with reflection, helping you internalize progress and build a resilient, growth-oriented mindset.

What Week One Means to Me

When I was younger, I didn’t have the luxury of formal training. My first lesson in strength came from observing my father, a man beaten down by life but unyielding in his moral strength. He taught me kindness, responsibility, and the power of standing firm even when the world is against you. Later, I met my mentor, Master Chien, who taught me to channel fear into focus and balance strength with strategy.

These lessons saved my life, and they can transform yours. In this challenge, you won’t just learn exercises—you’ll learn how to move with purpose, protect yourself, and cultivate a sense of inner strength that stays with you long after the challenge ends.

What to Expect

Each day of this week is carefully designed to set you up for success:

• Warm-Ups: Prepare your body for movement while mimicking the mechanics of self-defense.

• Fitness Drills: Build functional strength, balance, and endurance.

• Self-Defense Training: Practice essential covers and counters inspired by real-world scenarios.

• Reflection Summaries: Take time to internalize your progress, setting the stage for continuous growth.

Mindset for Week One

Approach this week with curiosity and commitment. I’ll be with you every step of the way, sharing the same principles that shaped my journey. Remember: progress, not perfection, is the goal. The basics you master this week will serve as your foundation for everything to come.

Your journey starts here, and I promise—it’s going to change you. Let’s begin. 🐉💪