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Ken Gullette interviews Mark Chen for the Internal Fighting Arts podcast
    
Practice constantly.  Transform yourself day by day, at first with great effort, later with ease.
Study of the martial way is, in the end, just this.
    Chen Changxing
Chen Family Old Frame Taijiquan
Chen Family Old Frame Taijiquan is the ancestor of all Taiji styles.  Like every legitimate Taiji style, it is a martial art, not new-age meditation.
The basic exercises provide health benefits to people of any physical condition, though advanced levels of training are mentally and physically
demanding.
The system encompasses a wide variety of training methods that are performed solo or with a partner, and contain both slow and fast
movements.    These include:
Post standing ~  (zhan zhuang)
First form ~  (lao jia yi lu)
Second form ~  (lao jia er lu), also called
"cannon bashing" ~  (pao chui)
Single sword ~  (dan jian)
Single saber ~  (dan dao)
Double sword ~  (shuang jian)
Double saber ~  (shuang dao)
Spring-Autumn glaive ~  (chun qiu yan yue dao)
“Five tigers swarming sheep” staff ~   (wu hu qun yang gun)
Long pole (form)  ~    (da gan)
Three-opponent staff tapping ~   (san ren gan dui ting)
Pear blossom spear with white ape staff ~  (li hua qiang jia bai yuan gun)
Taiji ball  ~  (Taiji qiu)
Ruler  ~   (xing gong bang)
Pole shaking  ~    (dou gun zi)
Push-hands  ~    (tui shou)
Joint locking and grappling  ~  (na fa)
The empty-hand forms contain the core principles of Chen Family Taijiquan: silk reeling
( , chan si jin), redirection
( , yin jin luo kong),
neutralization ( , zou hua),
waist movement, etc. In addition to these skills, weapons are used for training explosive force
( , fa li), sensitivity, and agility.