Shaolin Martial Arts – Shaoulin Apprenticeship Online Year 1

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Shaolin Martial Arts – Shaoulin Apprenticeship Online Year 1

Level 1

shaolin Apprenticeship online curriculum

You will only be a complete Martial Artist when you understand that at a high level, there are no styles, only Kung Fu. 

The Apprenticeship curriculum is based on Shifu Shi Yanjun‘s 35 years of expertise and research in the Martial Arts and Holistic Wellness field. The high level of Martial Arts is measured by strength, fist position, Qi, and psychology. Determining an appropriate balance between hard and soft is required for all styles of martial arts and the embodiment of integrating the “internal and external” forces.

Force means “Yang,” and mercy means “Yin.”The phrase “cats hide their paws” (from Laozi) means the most intelligent thing seems stupid and straightforward. The monks use this term to explain that high-level martial arts are neither complicated nor beautiful but practical.

Shaolin Apprenticeship online curriculum content

Inside the Apprenticeship Online, you have access to a structured path, personalised feedback on your practice from Shifu Shi Yanjun, ask questions and receive video and detailed answers, and be on a professional path for Martial Arts and Holistic Wellness.

 

Month 1

1. Introduction to Movement
2. Body posture
3. Warm-Up exercises
4. Stance Training
5. Footwork Part I
6. Shaolin Traditional Culture (Buddhism) – Bonus

Month 1 includes a TIMETABLE on how to implement the topics taught and a CHALLENGE for Stance Training.

Introduction to movement

1. The characteristics of the biorhythm

2. Rhythmic movement & health

3. Characteristics & indicators of rhythmic movement

4. Nutrition metabolism (Glucose, Lipids, and Proteins Metabolism)

5. Sports Fitness

6. Harm caused by neglecting fitness or over-exercise

7. The impact of exercise suitability on human health

8. Influence of appropriate exercise frequency on human health

9. Factors affecting fitness for exercise

10. Regulatory Rhythm Movement

11. Nutritional Exercise Prescription for Different Nutritional Status & Different Health Status accounts for different medical conditions (High Blood Pressure, Diabetes, Hyperlipidemia, Gout, Obesity, Gastrointestinal, Abnormal cardiopulmonary, abnormal liver function, & osteoarthritis)

12. The Difference Between the Ancients and the People of Today’s Health

13. Why Is Movement so Important?

Body Posture

1. Posture matters
2. What does posture mean?
3. The problems with bad posture
4. How can I check my posture?
5. The importance of head and spine alignment
6. What is good posture?
7. How can I improve my posture? (*Including practical stances from Shaolin Quan, Meihua Quan, and Wing Chun Quan)
8. Body relaxation

Warm-up exercises

1. Stretching (neck, shoulders, torso, back, hamstrings, knees, & ankles)
2. Core body movements (monkey & elephant walk, practice & medical benefits)
3. Planks (health benefits, muscles work, ten plank variations, how to improve plank time, risks & common mistakes)
4. Push-ups (health benefits, muscles work, seven push-ups variations, how to improve push-ups, risks & common mistakes)
5. Jumping (medical benefits, skipping rope & 360 turn jump)

Stance training

For each type of stance we will discuss why do we do the stance, how to practice, the muscle involved, precautions to avoid injuries, breathing during stance practice, demo, and practice.

1. Kung Fu Greetings
2. Introduction – Stances in Martial Arts
3. Ma Bu (马步 – Horse Stance)
4. Gong Bu (弓步 – Bow and Arrow Stance)
5. Pu Bu (扑步 – Crouch or Flat Stance)
6. Xie Bu (歇步 – Resting or Twist Stance)
7. Xu Bu (虚步 – Empty Stance)

Footwork Part I

1. Frontal Kick
2. Inward Crescent Kick
3. Outward crescent kick

 

Month 2

1. Qigong & Qi
2. Qigong breathing for health
3. meihua quan stances
4. Footwork Part II
5. Shaolin Traditional Culture (Buddhism) – Bonus

Month 2 includes a timetable for implementing the topics taught, five assignments, and Meihua Quan Stances Workbook. The workbook contains explanations, breathing, and assignments to ensure the practice achieves the highest standard.

qigong & qi

1. Qigong introduction
2. Qigong taboos
3. Qigong and martial arts
4. Qigong and Yin & Yang theory
5. Qi introduction
6. Qi training and nature
7. Types of Qi
8. Dantian

qigong breathing for health

1. Breathing introduction
2. Dantian breathing benefits
3. Qigong and healing
4. Six breathing types (demonstration, instruction, and theory): He, Xu, Hu, Xi (4), Chui, & Xi (1).

meihua quan stances

The Meihua Quan stances are Qigong stances that correlate the body alignment with meridians and breathing.

1. Da Shi (Lungs & Large Intestine)
2. Shun Shi (Kidney & Bladder)
3. Ao Shi (Liver & Gall Bladder)
4. Xiao Shi (Heart, Pericardium, Small Intestine, & Triple Burner)
5. Bai Shi (Stomach & Spleen)

Footwork Part II

1. Oblique or cross crescent kick
2. Sideward or side swing kick
3. backward kick
4. snap of toe kick

 

Month 3

1. Basic Fist Forms
2. Stands Training
3. Shaolin Combination Techniques
4. Shaolin Ancient Techniques
5. Qigong Practice
6. Introduction to Acupoints – Bonus
7. Shaolin Traditional Culture (Buddhism) – Bonus

Month 3 includes a challenge for the Wellness path and a challenge for the Shaolin Warrior Path.

basic fist forms

1. Fist (Form a fist; Fist Parts; Stationary fists; Fists in movement)
2. Palm (Intro; Types of palms; Parts of the palm; Stationary palms; Palms in movement)
3. Hook (Intro with reference for Acupuncture Meridians; How to form a hook; Parts of the hook; Varieties of hooks)
4. Claw (Tiger, Eagle, Dragon, Mantis, and 7 Star claws)

stands training

The purpose of stand training is to seek movement in stillness where the harmonious and smooth circulation of blood and Qi are achieved. The stand is correlated with breathing in movement.

1. Hunyuan Stand
2. Siping Stand
3. Concentration of Mind

Shaolin combinations techniques

Combination techniques include balance, leaps, overturning, folds, spins, and footwork. They develop coordination, flexibility, speed, muscle elasticity, balance in motion, and control or utilize inertia in motion.

1. Introduction
2. Ma Bu – Gong Bu technique
3. Ma Bu – Gong Bu technique with sound
4. Pu Bu with arms coordination
5. Rush a fist stamping – beating a tiger
6. Single handwheel smash a fist

shaolin ancient techniques

1. Energy medicine introduction
2. Face mapping
3. Hair combing and head tapping
4. Eyes rubbing and movement
5. Face rubbing
6. Ear ringing
7. Tapping the cheeckbones

Qigong practice

The Qigong warm-up routine is required to start every practice. The stances for Ba Duan Jin (8 Brocade Qigong) will be decomposed in movements and explained in detail.

1. Qigong Warm-up Routine
2. Hands Support the Sky Healing Qigong Routine
3. Ba Duan Jin Introduction
4. Ba Duan Jin Medical Benefits

 

Month 4

1. Hand and Eyes Training
2. Wu Bu Quan Taolu
3. Zhan Zhuang Stance I
4. Ba Duan Jin Taolu Part I
5. Introduction to Acupoints – Bonus
6. Shaolin Traditional Culture (Buddhism) – Bonus

Month 4 includes Shaolin Wu Bu Quan Taolu Workbook and Ba Duan Jin Taolu Workbook. The workbooks include the routine step-by-step explanation, breathing, and assignments to ensure the routine practice is to the highest standard.

Hand & Eyes training

The hand-eye training aims to increase the flexibility of the tendons and ligaments.  The movement involves hardness and softness, tightness and looseness.

1. Shoulders relaxation techniques
2. Wrist movement (coordinate the eyes training with wrist and hands)
3. Leading eyes training with both hands

wu bu quan taolu

Wu Bu Quan is the first Shaolin Quan fist form.

1. Demonstration of the form
2. Fist forms included in the form
3. Stances included in the form
4. Dynamics of the form
5. Technical aspects of the form
6. Breathing
7. Challenge – perform Wu Bu Quan both sides for brain body coordination

zhan zhuang

The purpose of Zhan Zhuang or Standing like a tree is to build up and release the natural flow of Qi and reverse the process of body decay. It raises the body and mind to high levels of fitness. Zhan Zhuang consists of 9 stands.

1. Zhan Zhuang Introduction
2. Zhan Zhuang Stance 1
3. Zhan Zhuang Breathing
4. Zhan Zhuang Mind Control and Relaxation

Ba duan jin taolu part i

Ba Duan Jin’s practice consists of eight stances. Before practising the taolu, perform the Qigong warm-up.

1. Ba Duan Jin Stance 1
2. Ba Duan Jin Stance 2
3. Ba Duan Jin Stance 3
4. Revise Ba Duan Jin Stances 1,2, and 3

 

Month 5

1. Lian Huan Quan Taolu
2. Tranquil Health Meditation
3. Ba Duan Jin Taolu Part II
4. Introduction to Acupoints – Bonus
5. Shaolin Traditional Culture (Buddhism) – Bonus

Month 5 includes Shaolin Lian Huan Quan Taolu Workbook. The workbook contains the routine step-by-step explanation, breathing, and assignments to ensure the routine practice is to the highest standard.

lian huan quan taolu

Lian Huan Quan is the second Shaolin Quan fist form.

1. Demonstration of the form
2. Fist forms included in the form
3. Stances included in the form
4. Dynamics of the form
5. Technical aspects of the form
6. Breathing

tranquil health meditation

The Tranquil Health Meditation exercises are part of the Neigong (internal exercises). They focus on the Dantian, breathing in-holding the breath – exhaling sequence to stimulate the Qi and blood flow.

1. Sitting Health Meditation Posture
2. Crossed Legs Health Meditation Posture

ba duan jin taolu part II

Ba Duan Jin practice consists of eight stances. Before practicing the taolu, perform the Qigong warm-up.

1. Ba Duan Jin Stance 4
2. Ba Duan Jin Stance 5
3. Ba Duan Jin Stance 6
4. Balancing and restoring Bladder Meridian pathway for fear release.
5. Revise Ba Duan Jin Stances 1,2,3,4,5, and 6

 

Month 6

1. Waist Training
2. Shaolin 1 Duanwei Taolu
3. Cloud Hands
4. Ba Duan Jin Taolu Part III
5. Pelvic Qigong Exercise
6. Shaolin Traditional Culture (Buddhism) – Bonus

Month 6 includes PDFs for Waist Training, Cloud Hands, and Pelvic Qigong exercises.

Waist training

In martial arts, waist flexibility is crucial as leg flexibility. The waist must be as supple as a snake. Practicing martial arts without a flexible waist, you will never achieve mastery level.

1. Waist training introduction
2. Waist anatomy and physiology
3. Bending the waist forward
4. Bending the waist sideward
5. Turning the waist
6. Twisting the waist
7. Overturning the waist
8. Spring and swing the waist

shaolin 1 duan Taolu

Shaolin 1st Duan taolu form is taught to allow the student to 6 months preparing for the official Duanwei examination (optional). We advise also finding a practice partner for the duilian section.

1. Demonstration of the form
2. Fist forms included in the form
3. Stances included in the form
4. Dynamics of the form
5. Breathing

cloud hands

Waist flexibility is crucial for health. Cloud hands practice requires waist movement and balance. The move helps to cultivate the Qi by integrating the mind, spirit, and body. The correct practice helps to clear meridian blockages and stimulate internal organ functioning.

1. Cloud hands introduction
2. Medical benefits
3. Cloud hands important points to consider
4. Cloud hands practice explanation
5. Cloud hands practical applications

pelvic qigong exercise

1. The pelvis in martial arts for generating powerful internal strength
2. Standing pelvis qigong exercise (theory & practice)
3. Sitting pelvis qigong exercise (theory & practice)

ba duan jin taolu practice iII

1. Ba Duan Jin Stance 7
2. Ba Duan Jin Stance 8
3. Revise the stances of Ba Duan Jin

 

Month 7

1. Wing Chun Basics
2. Wing Chun Xiao Nian Tou Taolu
3. Zhan Zhuang Stance II
4. Shi Er Duan Jin Qigong Taolu Part I
5. Introduction to Acupoints – Bonus
6. Shaolin Traditional Culture (Buddhism) – Bonus

Month 7 includes Shi Er Duan Jin Qigong Taolu Workbook Part I. The workbook contains the routine step-by-step explanation, breathing, and assignments to ensure the routine practice is to the highest standard.

wing chun basics

1. What is Wing Chun?
2. The Basic Principle of Wing Chun: Simplicity, Directness, Economy of movement, Minimum Strength, and Practicality
3. Basics of Wing Chun: Centerline, Stance, Fist, Palm, Legs, Step, Force, Breathing.

xiao nian tou taolu

Xiao Nian Tou (Mandarin) or Sil Lum Tao (Cantonese) is the first fist form of Wing Chun Quan. The form focus is to improve balance, cultivating force and Qi, strength, and flexibility in the wrist joints.

1. Demonstration of the form
2. Fist forms included in the form
3. Stances included in the form
4. Dynamics of the form
5. Technical aspects of the form
6. Breathing

zhan zhuang

The purpose of Zhan Zhuang or Standing like a tree is to build up and release the natural flow of Qi as well as reverse the process of body decay. It raises the body and mind to high levels of fitness. Zhan Zhuang consists of 9 stands.

1. Introduction
2. Zhan Zhuang Stand 2

shi er duan jin qigong taolu part i

Shi Er Duan Jin or Twelve Golden Treasure Brocade is an ancient Chinese Daoyin body-building exercises combined with breath flow, mind concentration through meditation and contemplation, and massage. The taolu consists of twelve sets of movements.

1. Introduction
2. Ready Position
3. Routine 1: Calming the Heart and Positioning the Hands
4. Routine 2: Tapping the Teeth and Sounding Drums
5. Routine 3: Shaking the Celestial Cervical Spine
6. Routine 4: Embracing Kunlun
7. Routine 5: Rotating, Pulling In and Letting Out

 

Month 8

1. Shi Er Duan Jin Qigong taolu Part II
2. Meihua Quan Wushi taolu
3. Shaolin Traditional Culture (Buddhism) – Bonus

Month 8 includes Meihua Quan  Wushi Workbook & Shi Er Duan Jin Qigong Taolu Workbook Part II. The workbooks include the routine step-by-step explanation, breathing, and assignments to ensure the routine practice is to the highest standard.

shi er duan jin qigong taolu part iI

Shi Er Duan Jin or Twelve Golden Treasure Brocade is an ancient Chinese Daoyin body-building exercise combined with breath flow, and mind concentration through meditation, contemplation, and massage. The taolu consists of twelve sets of movements.

Routine 6: Supporting the Sky and Pressing the Top of the Head

meihua quan wushi form

The first form of Meihua Quan is called Wushi and consists of transitions between five static stances with dynamic movements.

1. Demonstration of the form
2. Fist forms included in the form
3. Stances included in the form
4. Dynamics of the form
5. Technical aspects of the form
6. Practical applications in pair practice
7. Breathing

 

Month 9

1. Shi Er Duan Jin Qigong Taolu Part III
2. Chen Taiji Quan 8 Steps Taolu
3. Shaolin Traditional Culture (Buddhism) – Bonus

Month 9 includes Chen Taiji Quan 8 Steps Taolu Workbook. The workbook contains the routine step-by-step explanation, breathing, and assignments to ensure the routine practice is to the highest standard.

Shi Er duan jin qigong Taolu part iII

Shi Er Duan Jin or Twelve Golden Treasure Brocade is an ancient Chinese Daoyin body-building exercise combined with breath flow, mind concentration through meditation, contemplation, and massage. The taolu consists of twelve sets of movements.

Routine 7: Bending the Upper Body to Grab the Feet

CHEN taiji quan 8 steps taolu

The 8 steps form is an introductory form for the Chen Style Taiji Quan and consists of 8 steps using soft and hard movements correlated with breathing.

1. Demonstration of the form
2. Fist forms included in the form
3. Stances included in the form
4. Dynamics of the form
5. Technical aspects of the form
6. Breathing

 

Month 10

1. Shi Er Duan Jin Qigong taolu Part IV
2. Medical Qigong (Hand Striking Exercises)
3. Wing Chun 1 Duanwei Taolu
4. Wing Chun 1 Duanwei Duilian (Pair work) taolu
5. Wing Chun 1 Duanwei Combat Applications
6. Introduction to Acupoints – Bonus
7. Shaolin Traditional Culture (Buddhism) – Bonus

Month 10 includes Wing Chun 1 Duanwei Taolu, Wing Chun 1 Duanwei Duilian, and Wing Chun 1 Duanwei Combat Applications Workbooks. The workbooks contain the routine step-by-step explanation, breathing, and assignments to ensure the routine practice to the highest standard.

shi er duan qigong taolu part iV

Shi Er Duan Jin or Twelve Golden Treasure Brocade is an ancient Chinese Daoyin body-building exercise combined with breath flow, mind concentration through meditation, contemplation, and massage. The taolu consists of twelve sets of movements.

1. Routine 8: Rub the Jingmen on the Back
2. Routine 9: Rub the Upper and Lower Abdomen
3. Routine 10: Warming Up the Belly Button

medical qigong (Hand striking exercises)

Introduction

Strike the hand

Strike the elbow

Strike the neck and shoulders

Strike the shoulder blade

Strike the lower sternum

Wing Chun 1 Duanwei Taolu

1. Demonstration of the form
2. Dynamics of the form
3. Technical aspects of the form
4. Practical applications in pair practice
5. Breathing

Wing Chun 1 Duanwei Duilian taolu

1. Demonstration of the form
2. Dynamics of the form
3. Technical aspects of the form
4. Practical applications in pair practice
5. Breathing

Wing Chun 1 Duanwei Combat Applications

1. Demonstration of the form
2. Dynamics of the form
3. Technical aspects of the form
4. Practical applications in pair practice
5. Breathing

 

Month 11

1. Shi Er Duan Jin Qigong taolu Part V
2. Medical Qigong (Hand Striking Exercises)
3. Sanda (Shaolin Boxing) Basics
4. Introduction to Acupoints – Bonus
5. Shaolin Traditional Culture (Buddhism) – Bonus

Month 11 includes Assignments for Shi Er Duan Jin routine. For Sanda, each basic skill includes training with Shifu assignments.

sanda (Shaolin Boxing) basics

The steps, punches, and kicks include combat applications techniques and correlate the skills with breathing. In addition, practice with Shifu videos for every skill.

1. Sanda Introduction
2. Sanda Greetings & Basics
3. Basic Steps
4. Basic Punches
5. Basic Kicks

Medical qigong

1. Strike the top of the ribs
2. Strike the belly button
3. Strike the side of the buttocks
4. Strike the lower back
5. Strike the football
6. Strike the dorsocervical fat pad (Buffalo hump)

shi er duan qigong taolu part v

Shi Er Duan Jin or Twelve Golden Treasure Brocade is an ancient Chinese Daoyin body-building exercise combined with breath flow, mind concentration through meditation, contemplation, and massage. The taolu consists of twelve sets of movements.

1. Routine 11: Moving Circularly the Waist
2. Routine 12: Rinse the Mouth and Swallow Saliva
3. End of the Routine

 

Month 12

1. Qigong for Wellness and Longevity
2. Shaolin Quan 1 Duanwei Duilian taolu
3. Shaolin Quan 1 Duanwei Combat Applications
4. Shaolin Traditional Culture (Buddhism) – Bonus

Month 12 includes Shaolin Quan 1 Duan Duilian Taolu & Shaolin Quan 1 Duan Combat Applications Workbooks. The workbook contains step-by-step explanations, breathing, and assignments to ensure the routine practice is to the highest standard.

shaolin quan 1 duan duilian taolu

1. Demonstration of the form
2. Stances included in the form
3. Dynamics of the form
4. Technical aspects of the form
5. Breathing

shaolin quan1 duan combat applications

1. Demonstration
2. Stances included in the form
3. Dynamics of the form
4. Technical aspects of the form
5. Breathing

Qigong for wellness and longevity

1. Pull back to loosen the shoulders
2. Yin-Yang hands movement
3. Lazy dragon stretching his waist
4. Strengthening the arms and shoulders
5. Flick the arms
6. Beat the tiredness
7. Knees Qigong
8. Feet healing Qigong

 

 

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