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| Acknowledgements | |
| About the Author | |
| Foreword | |
| Preface | |
| Introduction | |
| Foundations | |
| Martial Morality | p. 1 |
| History of the White Crane and Long Fist Martial Styles | p. 16 |
| Foundations of the White Crane and Long Fist Martial Styles | p. 18 |
| Psychology and Strategy of Self-Defense | |
| Psychology of Self-Defense | p. 23 |
| Defense Strategies | p. 26 |
| Defense Against Barehand Attack | |
| Basic Training | p. 30 |
| Techniques | p. 42 |
| Defense Against Knife Attack | |
| Basic Training | p. 100 |
| Techniques | p. 109 |
| Conclusion | |
| Glossary of Chinese Terms | p. 146 |
| Translation of Chinese Terms | p. 152 |
| Index | p. 155 |
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