Email: shaolinschool@163.com
Mobile: (0086) 185 2790 7238
Website: www.shaolinwushu.net
Address: Shaolin Temple, Dengfeng City, Henan Province,China.
Applicable Crowd: Martial arts beginners and advanced practitioners (intensity can be adjusted based on personal foundation)
Core Principles: Combine movement and stillness, progress step by step, focus on standardized movements and coordinated breathing, and avoid overfatigue.
| Time Period | Specific Time | Training Content | Training Key Points | Rest & Supplementary Notes |
| Morning Session(Activate Functions · Solidify Foundations) | 6:30-6:45 (15 mins) | Morning Warm-up & Activation | 1. Joint Movement: Rotate neck, shoulders, elbows, wrists, hips, knees, ankles (10 circles forward/backward each); 2. Dynamic Stretching: Lunge stretch, side stretch, front kick (15 times/side); 3. Abdominal breathing: Inhale 4s → hold 2s → exhale 6s (5 sets) | None, complete consecutively |
| 6:45-7:30 (45 mins) | Core Basic Skill Training | 1. Stance Training: Horse-riding/three-body stance (beginners 5-8mins, advanced 10-15mins, 3 sets); 2. Footwork: Lunge/empty/crouch stance transition (20 times/set, 3 sets); 3. Hand Techniques: Thrust punch/push palm/block + footwork (15 times/set, 2 sets/side) | 2-3 mins rest between sets; replenish warm water | |
| 7:30-7:50 (20 mins) | Simplified Routine Practice | Beginners: Shaolin Long Fist (1-8 moves, 5 consecutive times); Advanced: Self-selected routine (first half, 3 slow reps + 2 fast reps) | After practice: Walk slowly 1 min to adjust breathing | |
| 7:50-8:30 (40 mins) | Morning Relaxation & Breakfast | 1. Static Stretching (thighs, shoulder-back: 15-20s/movement); 2. Palm kneading (thighs, calves); 3. Deep breathing with arm movements (10 times) | Rest & have breakfast (high-protein, easy-to-digest: eggs, multi-grain porridge) | |
| 9:30-11:30 | Routines and weapons training | new sets learning as boxing,sword,Shaolin Sword and Shaolin hard Qigong | Most important training period of the whole day | |
| Afternoon Session(Strengthen Skills · Enhance Quality) | 14:30-14:45 (15 mins) | Afternoon Awakening Exercise | 1. Whole-body shaking (1 min); 2. Morning routine (first 4 moves, 3 consecutive times); 3. Abdominal breathing + anal lifting (8 sets) | None, gradually get into state |
| 14:45-15:45 (60 mins) | Specialized Skill Improvement | 1. Weapon Practice (optional): Wooden sword/Tai Chi fan (10 times/set, 3 sets); 2. Combat Skills: Defensive counterattack (20 times/set, 3 sets); 3. Balance Training: Single-leg stand/swallow pose (beginners 30s, advanced 1min, 3 sets/side) | 5 mins rest between weapon & combat training; replenish water + nuts | |
| 15:45-16:30 (45 mins) | Complete Routine Integration | Beginners: Basic routine (10 times: 3 slow + 4 normal + 3 with commands); Advanced: Self-selected routine (5 times, video review to correct details) | 3 mins rest after every 3 reps; do simple stretches | |
| 16:30-17:00 (30 mins) | Afternoon Relaxation & Summary | 1. Foam roller (thighs, back: 1 min/area); 2. Yoga: Cat-cow/child’s pose (20s/pose); 3. Record training progress & error-prone moves | Rest naturally, maintain steady breathing | |
| Evening Session(Light Consolidation · Recovery) | 19:30-20:00 (30 mins) | Health-preserving Qigong Practice | Practice Tai Chi Eight Methods/Baduanjin/Yijinjing twice; slow movements, sync with breathing, no force | Focus on relaxing body and mind |
| 20:00-20:30 (30 mins) | In-depth Relaxation & Recovery | 1. Hot compress on sore muscles (5 mins/area); 2. Progressive muscle relaxation meditation (15 mins); 3. Drink warm milk/honey water | Aid muscle repair and sleep quality |
Important Notes
The training schedule might be changeable during different seasons.
