Cao Chong 
 Iron Palm Dit Da Jow 
 
Cao Chong is a very old jow that combines elements known to relieve the pain from inflamation and swelling due to hard training. It is an excellent jow from the beginning to the end of your training and is also effective in Iron Arts training. It strengthens bone, muscles, tendons, sinews and is excellent in taking care of the bump, bruises and the soreness of the arms and legs after serious daily training. It is listed under the Iron palm jows but like many jows they can cross from one use to another...and is nice for general training and conditioning.
 
Cao Chong is an excellent jow for those that take the proper steps in protocol to get to the advanced levels. This very old recipe is simplistic in nature using a minimalist philosophy and approach. Many jows in this category have dozens of ingredients. Cao Chong has as little as six but each of these six have a specific purpose relative to the beginning stages of the practices in the iron arts.