One-Month Shaolin Martial Arts and Meditation Summer Camp Program
I. Core Positioning of the Summer Camp
Centered on the philosophy of “Martial Arts and Zen Share the Same Origin, Cultivate the Body and Temper the Mind”, this 30-day immersive summer camp leverages the vigorous spirit of Shaolin martial arts and the serene wisdom of Zen meditation. Targeting teenagers aged 8-18, it balances the improvement of martial arts skills, the refinement of Zen mindset, and the infiltration of traditional culture. Abandoning mere skill training, it pursues the comprehensive goal of “Learning Etiquette through Martial Arts, Calming the Mind through Zen, and Nourishing the Spirit through Culture”, allowing participants to forge their will, rectify their conduct, and strengthen their physique in the atmosphere of Shaolin culture.
II. Basic Information of the Summer Camp
•Duration: 30 days (it is recommended to avoid holidays and adopt continuous closed-loop management to ensure the continuity of Zen meditation and training)
•Recruitment Target: Teenagers aged 8-18, with no major illnesses or restrictions on martial arts foundation (divided into classes by age and skill level)
•Camp Location: Shaolin Yongtai Retreat Center,A Zen and martial arts base near Shaolin Temple in Songshan, Henan Province (adjacent to Shaolin Temple, immersed in the authentic Shaolin cultural atmosphere, equipped with professional training venues and Zen meditation dormitories)
•Core Faculty: Invited lay disciples of Shaolin and senior martial arts coaches (with more than 20 years of teaching experience, proficient in basic Shaolin boxing and weapons); monks from Shaolin Temple (responsible for Zen meditation guidance and Dharma talks); traditional culture lecturers (explaining traditional Chinese learning and Shaolin culture); professional medical staff (on duty 24 hours a day)
•Camp Philosophy: Do not pursue “quick skill acquisition”, but focus on “simultaneous cultivation of the body and mind”. Let participants comprehend the Shaolin spirit of “Stopping Evil and Doing Good, Striving for Self-Improvement” through regular daily routines, hard training, and peaceful Zen meditation.
III. Daily Fixed Schedule (Throughout the Camp, Cultivating Regularity and Mentality)
| Time | Activity Content | Activity Description |
| 5:00-5:30 | Wake Up and Tidy Up Dormitories | Tidy up in strict accordance with Shaolin dormitory standards to cultivate cleanliness and self-discipline, with coaches patrolling and guiding |
| 5:30-6:30 | Morning Zen Session | Held in the Zen hall, led by monks, including incense offering, scripture chanting (basic scriptures such as the Heart Sutra), and sitting meditation, guiding participants to calm their minds |
| 6:30-7:30 | Morning Exercise and Breakfast | Morning exercise mainly includes stretching and standing meditation to activate the body; breakfast is light vegetarian food (in line with Shaolin vegetarian standards), advocating no waste and practicing regular diet before “no eating after noon” |
| 8:30-11:30 | Morning Martial Arts Training | Level-based teaching: basic classes focus on physical fitness, horse stance, and basic Shaolin boxing frames; advanced classes strengthen boxing skills and learn simple weapons (such as Shaolin staff) |
| 11:30-14:00 | Lunch and Lunch Break | Lunch is nutritious vegetarian food; silent rest after meals, no noise allowed, to ensure physical recovery |
| 14:30-16:30 | Traditional Culture/Zen Meditation Classes | Alternately held: cultural classes cover Shaolin history and classic traditional Chinese learning (excerpts from Disciple Gauge and The Analects); Zen meditation classes practice breath observation, walking meditation, and Zen calligraphy |
| 16:30-18:00 | Afternoon Martial Arts Training | Consolidate morning content, conduct group practice (non-confrontational, focusing on standard movements) and physical fitness enhancement, with coaches correcting mistakes one-on-one |
| 18:00-19:00 | Evening Session and Sharing | After a short Zen meditation, participants share their daily insights, with monks/coaches commenting and guiding to sort out the day’s gains |
| 19:30-21:00 | Free Quiet Time and Note-Taking | Participants can read traditional culture books, organize martial arts movement notes, or practice sitting meditation and reflection; electronic devices are prohibited |
| 21:00 | Lights Out | Ensure adequate sleep to reserve energy for the next day’s training and Zen meditation |
IV. Weekly Progress Plan (Progressive and In-Depth)
Week 1: Foundation Building and Character Cultivation – Adapting to Regularity and Laying a Solid Foundation
Core Goal: Help participants quickly adapt to the closed-loop camp life, get rid of dependence on electronic devices, establish regular daily routines, master basic martial arts movements, initially contact entry-level Zen meditation methods, and cultivate reverence and concentration.
•Martial Arts Training: Focus on physical activation and basic movements, including warm-up stretching, standing meditation (gradually extended from 3-5 minutes to 10 minutes), bow stance, horse stance and other basic skills. Learn the first half of basic Shaolin boxing (simple movements, focusing on standard force exertion). Focus on correcting body shape and standing posture every day to avoid reckless practice.
•Zen Meditation Classes: Introductory Zen meditation, explaining the essence of Zen meditation (not religious superstition, but a method to calm the mind). Teach breath observation and breath counting methods, with sitting meditation time gradually extended from 10 minutes to 20 minutes, guiding participants to calm their minds and reduce distractions.
•Cultural Classes: Introduction to Shaolin Culture and Disciple Gauge, emphasizing the importance of “etiquette” (reverence for teachers, peers, and nature). Learn camp etiquette and martial arts etiquette (fist-and-palm salute, greeting etiquette).
•Special Activities: Opening ceremony (worshipping ancestors, taking oaths, awarding camp uniforms), familiarization with the camp environment, self-introduction and grouping of participants to establish a sense of team belonging.
Week 2: Refinement and Polishing – Strengthening Skills and Deepening Zen Mind
Core Goal: Improve the proficiency and standardization of martial arts movements on the basis of Week 1, enhance physical endurance, in-depth study of Zen meditation methods, cultivate participants’ willpower and pressure resistance, and overcome training difficulties through team cooperation.
•Martial Arts Training: Consolidate the basic boxing content from Week 1, learn the second half, and fully master the basic Shaolin boxing routine. Basic classes strengthen physical fitness (frog jumps, shuttle runs, planks); advanced classes start to learn basic Shaolin staff movements (holding the staff, standing with the staff, chopping with the staff). Increase group mutual assistance training, with participants with standard movements guiding their peers to cultivate a sense of cooperation.
•Zen Meditation Classes: Add walking meditation training (slow walking in the camp’s woods, focusing on footsteps and breathing). Extend sitting meditation time to 30 minutes, explain the concept of “mindfulness”, guiding participants to maintain concentration during training and not be affected by fatigue, irritability and other emotions.
•Cultural Classes: Excerpts from The Analects and introduction to Shaolin martial arts schools. Share stories of Shaolin disciples “practicing diligently and striving for self-improvement” to motivate participants to persist in training.
•Special Activities: Zen calligraphy (copying excerpts from scriptures to cultivate concentration), night star-gazing meditation (feeling nature and calming the mind under the guidance of monks).
Week 3: Integration of Martial Arts and Zen – Verifying Zen through Martial Arts, Assisting Martial Arts with Zen
Core Goal: Realize the in-depth integration of martial arts training and Zen meditation. Enable participants to use Zen meditation methods to adjust their mentality during high-intensity training, reflect on the significance of martial arts practice in Zen meditation, improve the coordination and explosive power of movements, and cultivate a calm and tenacious character.
•Martial Arts Training: Proficiency in reciting and fully demonstrating basic Shaolin boxing (requiring coherent movements, accurate force exertion, and solemn demeanor). Basic classes consolidate routines and make physical breakthroughs; advanced classes strengthen Shaolin staff routines and learn simple offensive and defensive movements (non-confrontational, focusing on skills). Conduct “martial arts assessment” (voluntary participation, focusing on testing progress and enhancing confidence).
•Zen Meditation Classes: Add vipassana meditation, guiding participants to observe their emotions and physical feelings during sitting meditation, and learn to accept fatigue and difficulties in training. Monks give Dharma talks (focusing on themes such as “persistence”, “tolerance”, and “self-discipline”, combined with real-life examples).
•Cultural Classes: The connection between traditional Chinese learning and martial arts, Shaolin vegetarian culture (understanding the relationship between vegetarian diet and self-cultivation, participating in simple vegetarian food making experience).
•Special Activities: Visit Shaolin Temple (pay homage to the Ancestor Hall and Pagoda Forest, feel the thousand-year-old heritage of Zen and martial arts culture), watch Shaolin monk martial arts performances (experience the charm of authentic Shaolin martial arts up close and exchange insights).
Week 4: Precipitation and Sublimation – Summarizing Gains and Practicing Inheritance
Core Goal: Fully consolidate the achievements of martial arts and Zen meditation, sort out the physical and mental changes in 30 days, cultivate participants’ gratitude and sense of responsibility, transform what they have learned in the summer camp into daily habits, and achieve the goal of “taking away skills and retaining a refined mind”.
•Martial Arts Training: Overall review of basic Shaolin boxing and weapon routines, strengthen training on weak links. Group compilation of report programs (combining learned routines with team creativity) in preparation for the closing performance. Conduct “mentor-disciple pairing” exchanges, where participants consult coaches and monks about their doubts and summarize their practice experience.
•Zen Meditation Classes: Ultimate Zen meditation experience (40 minutes of combined sitting and walking meditation), guiding participants to review their mental changes in 30 days and think about how to apply Zen meditation methods to daily study and life. Write Zen meditation insight notes to record growth.
•Cultural Classes: Sharing on “Traditional Culture and Modern Life”, guiding participants to practice the Shaolin spirit of “self-discipline, persistence, and gratitude” in future life. Learn gratitude etiquette and prepare for the closing gratitude session.
•Special Activities: Closing performance rehearsal, gratitude tea party (participants express thanks to teachers and peers), closing performance (showcasing martial arts achievements and sharing Zen meditation insights), closing ceremony (awarding certificates and taking group photos).
V. Supporting Guarantee System
1. Safety Guarantee
Equip 24-hour medical staff to conduct physical examinations before daily training and supervise the entire training process, with first-aid medicines and emergency vehicles available. Implement closed-loop management of the camp, strictly prohibiting irrelevant personnel from entering; participants must be accompanied throughout when going out. Daily inspection of potential safety hazards in training venues and dormitories to ensure food and accommodation safety.
2. Catering Guarantee
Follow the concept of Shaolin vegetarian food, providing nutritionally balanced vegetarian meals (including vegetables, soy products, whole grains, and fruits every day). Strictly control the procurement and processing of ingredients, eliminating spicy and greasy food. Appropriately supplement energy snacks (such as nuts and steamed buns) according to the training intensity of participants to meet physical needs. Practice the “Clear Your Plate” campaign to cultivate frugality.
3. Accommodation Guarantee
Participants stay in collective dormitories (4-6 people per room), equipped with air conditioners, lockers, and independent bathrooms. Arrange special personnel to clean daily to maintain a clean environment. Electronic devices are prohibited in dormitories to create a pure atmosphere for Zen meditation and rest. Male and female participants live in separate areas, managed by special personnel.
4. Communication Guarantee
During the camp, family call time is open every Wednesday and Sunday evening (10 minutes per person, using camp-specific phones) to let parents know about their children’s situation. Coaches record participants’ training and Zen meditation performance every day, and send a weekly growth report (text + pictures) to parents. Establish a parent WeChat group to reply to parents’ questions in a timely manner and share daily camp dynamics.
VI. Notes
•Participants must bring their own loose sportswear, sports shoes, toiletries, and change of clothes. Electronic devices such as mobile phones, tablets, and game consoles are prohibited, as well as snacks, jewelry and other items.
•Strictly abide by camp rules and regulations during the camp, obey the arrangements of coaches and monks, respect Shaolin culture and etiquette, and do not leave the team without permission or operate in violation of regulations.
•If participants have special dietary taboos or medical histories, they must inform the camp in advance during registration, and the camp will adjust the guarantee plan accordingly.
•Emphasize team cooperation during the camp, help each other, respect peers, and avoid disputes and fights, practicing the concept of “stopping evil and doing good”.
VII. Camp Gains
Participants will proficiently master the basic Shaolin boxing routine (advanced classes will additionally master basic Shaolin staff skills), improve physical fitness and coordination. Learn Zen meditation methods to enhance concentration and self-control, getting rid of dependence on electronic devices. Comprehend Shaolin Zen-martial arts culture and traditional Chinese wisdom, establishing correct values and etiquette concepts. Cultivate tenacious will, grateful and inclusive attitude, and team cooperation ability, achieving dual physical and mental growth, and integrating the spirit of self-discipline and persistence into future life.
