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Shaolin Online | Shaolin Temple Yunnan

shaolin warrior path curriculum

Shaolin warrior path curriculum is the most authentic martial arts online training

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year 1 (level 1)

shaolin warrior path curriculum

The curriculum is based on Shifu Shi Yanjun‘s 35 years of expertise and research in the Martial Arts field. You will only be a complete Martial Artist when you understand that at a high level, there are no styles, only Kung Fu.

Only one style is not enough to help you achieve mastery but a combination of styles. The human body is very complex and its training requires strength, power, Qi, speed, movement, and stillness. There is the saying: “The mind understands but the body cannot follow”. 

shaolin warrior path curriculum content

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

Official grading & certification
Duanwei Professional Certification
certified trainer from shaolin temple yunnan

Month 1

  1. The importance of exercise 
  2. Body posture
  3. Warm-Up exercises
  4. Stance Training
  5. Shaolin Traditional Culture (Buddhism) – Bonus
Month 1 includes a TIMETABLE on how to implement the topics taught and a CHALLENGE for Stance Training.

The importance of Exercise

  1. Why is movement so important?
  2. What is the solution to avoiding health risks?
  3. Active rest position
  4. Walking
  5. Running
  6. Consider stretching
  7. Strength training
  8. It’s all about balance

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, and ankles) 
  2. Core body movements (monkey and elephant walk, practice and medical benefits)
  3. Planks (health benefits, muscles work, 10 plank variations, how to improve plank time, risks and common mistakes)
  4. Push-ups (health benefits, muscles work, 7 push-ups variations, how to improve push-ups, risks and common mistakes)
  5. Jumping (medical benefits, skipping rope and 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)

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Shaolin Traditional Culture is a unique method of thinking. It is not a religion. It judges the facts not by analysing but by personal feelings, which directly communicate with the essence of outward things.

Lesson 1: Shaolin Traditional Culture Introduction

Lesson 2: Shaolin Culture in China

Lesson 3: Bodhidharma

Lesson 4: Bodhidharma and Huike

Month 2

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

Month 2 includes a TIMETABLE on implementing the topics taught, five ASSIGNMENTS, and MEIHUA QUAN STANCES WORKBOOK. The workbook contains EXPLANATION, 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, and 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 and Large Intestine)
  2. Shun Shi (Kidney and Bladder)
  3. Ao Shi (Liver and Gall Bladder)
  4. Xiao Shi (Heart, Pericardium, Small Intestine, and Triple Burner)
  5. Bai Shi (Stomach and Spleen)

BONUS: SHAOLIN TRADITIONAL CULTURAL LESSONS WITH SHIFU SHI YANJUN

Lesson 1: History of Shaolin Chinese Culture

Lesson 2: Shaolin Temple & Warrior Monks

Lesson 3: Shaolin Traditional Teachings

Month 3

  1. Basic Fist Forms
  2. Stands Training
  3. Shaolin Combination Techniques
  4. Introduction to Acupoints – Bonus

Month 3 includes 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

BONUS: Introduction to acupoints

Identify the location of the Baihui (GV20 Governing Vessel Meridian), Hui Yin (CV1 Conception Vessel Meridian), Ming Men (GV4 Governor Vessel Meridian), Shen Shu (BL23 Bladder Meridian), and Yong Quan (KI1 Kidney Meridian) acupoints. 

Month 4

  1. Hand and Eyes Training
  2. Wu Bu Quan (五步拳)

Month 4 includes SHAOLIN WU BU QUAN WORKBOOK. The workbook includes the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the routine practice 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 (五步拳)

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

Month 5 content

Lian Huan Quan (连环拳)

Month 5 includes SHAOLIN LIAN HUAN QUAN WORKBOOK. The workbook contains the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the routine practice to the highest standard.

lian huan quan (连环拳)

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 

Month 6 content

  1. Waist Training
  2. Shaolin 1 Duanwei Routine

Month 6 includes PDFs for WAIST TRAINING 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 routine

Shaolin 1st Duan routine 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

* Forms grading does not require an additional fee. 

official grading - optional

The grading starts at the end of month 6. Grading and receiving feedback are essential for progress. If your grade is above 8 points, you will receive a Certificate of Achievement.

On the Facebook Inner Circle will be given full details on the grading procedure. Shifu Shi Yanjun will coach your practice, and give you personalised feedback.

If you have misunderstandings or questions, please type #AskShifu.

Month 7

  1. Wing Chun Basics
  2. Wing Chun Xiao Nian Tou Routine

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 form

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 

Month 8

Meihua Quan Wushi Routine

Month 8 includes MEIHUA QUAN WUSHI WORKBOOK. The workbook includes the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the routine practice to the highest standard.

Meihua Quan Wushi Combat Applications

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

Chen Style Taiji 8 Steps Routine

Month 9 includes CHEN STYLE TAIJIQUAN 8 STEPS ROUTINE WORKBOOK. The workbook contains the routine step-by-step EXPLANATION, BREATHING, and ASSIGNMENTS to ensure the routine practice to the highest standard.

chen taiji quan

CHEN style taiji 8 steps form

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

Footwork in Martial Arts

Month 10 includes PDFs for FOOTWORK in martial arts, including the ANATOMY of the kicks and BREATHING.

footwork in martial arts

Front kick

Oblique kick

Sideward kick

Outward swing

Inward swing

Backward kick

Snap kick

Month 11

Sanda (Shaolin Boxing) Basics

Month 11 includes 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

Month 12

  1. Shaolin Quan 1 Duanwei Duilian Routine
  2. Shaolin Quan 1 Duanwei Combat Applications

Month 12 includes SHAOLIN QUAN 1 DUAN DUILIAN ROUTINE & SHAOLIN QUAN 1 DUAN COMBAT APPLICATIONS WORKBOOK. The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard—assignments for the Qigong section.

shaolin QUAN 1 DUAN DUILIAN ROUTINE

  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 QUAN 1 DUAN COMBAT APPLICATIONS

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

Duanwei Grading

Duanwei is a Ranking system used to evaluate the professional level of Martial Arts practitioners. Shaolin Quan Duanwei grading includes three forms: Shaolin  Duan Routine, Shaolin  Duan Duilian (pairs) Routine, and Shaolin Duan Combat Applications.

Shifu Shi Yanjun credentials:

  • First Class Coach Certification Chinese Wushu Association 
  • First Class Referee Certification General Administration of Sports of China

You will receive a formal Duanwei Certification from the Shaolin Temple Yunnan and International Shaolin Wushu Federation. 

*The grading is optional and requires the student to be 18 years of age minimum. Duanwei’s grading fee is included in the membership plan.

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year 2 (level 2)

associate certified trainer

Associate Certified Trainer Certification is achievable after the Official Grading of Level 2 and includes the following routines: Shaolin Tong Bei Quan, Shaolin Qi Xing Quan, and Shaolin 2 Duan Taolu (Duilian & Combat Applications included).

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Month 1

Shaolin Tong Bei Quan Routine Part I

Month 1 includes SHAOLIN TONG BEI QUAN ROUTINE WORKBOOK PART I (first 18 movements). The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

SHAOLIN TONG BEI QUAN ROUTINE part I

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

Month 2

Shaolin Tong Bei Quan Routine Part II

Month 2 includes SHAOLIN TONG BEI QUAN ROUTINE WORKBOOK PART II (remaining 18 movements). The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

SHAOLIN TONG BEI QUAN part II

  1. How to Improve the Routine 
  2. Demonstration of the form
  3. Stances included in the form
  4. Dynamics of the form
  5. Technical aspects of the form
  6. Breathing

Month 3

Shaolin Qi Xing Quan Routine Part I

Month 3 includes SHAOLIN QI XING QUAN ROUTINE WORKBOOK PART I (1 to 23 movements). The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

SHAOLIN QI XING QUAN ROUTINE part I

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

Month 4

Shaolin Qi Xing Quan Routine Part II

Month 4 includes SHAOLIN QI XING QUAN ROUTINE WORKBOOK PART II (24 to 45 movements). The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

SHAOLIN QI XING QUAN ROUTINE part II

  1. Demonstration of the form
  2. Stances included in the form
  3. Dynamics of the form
  4. Technical aspects of the form
  5. Breathing
  6. How to Improve the Routine

Month 5

Shaolin Quan 2 Duanwei Routine Part I

Month 5 includes SHAOLIN QUAN 2 DUANWEI ROUTINE WORKBOOK PART I (1 to 12 movements). The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

SHAOLIN QUAN 2 duan ROUTINE part I

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

Month 6

  1. Shaolin Quan 2 Duanwei Routine Part II
  2. Shaolin Quan 2 Duanwei Combat 

Month 6 includes SHAOLIN QUAN 2 DUANWEI ROUTINE WORKBOOK PART II (13 to 21 movements), and SHAOLIN QUAN 2 DUANWEI COMBAT WORKBOOK. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

SHAOLIN QUAN 2 duan ROUTINE part II

  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 QUAN 2 duan COMBAT APPLICATIONS

Shaolin Quan 2 Duanwei Combat Applications consists of three sections on how to apply the movements.
  • Section 1
  • Section 2
  • Section 3

    • Month 7

    Shaolin Quan 2 Duanwei Duilian Routine

    Month 7 includes SHAOLIN QUAN 2 DUANWEI DUILIAN ROUTINE WORKBOOK. The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN QUAN 2 duan DUILIAN

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

    year 2 (level 3)

    certified trainer

    Certified Trainer Certification is achievable after the Official Grading of Level 3 and includes the following routines: Shaolin Da Hong Quan, Wu Xing Ba Fa, and Shaolin 3 Duan Taolu (Duilian & Combat Application included).

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    Month 8

    Shaolin Da Hong Quan Routine

    Month 8 includes SHAOLIN DA HONG QUAN ROUTINE WORKBOOK. The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN DA HONG QUAN ROUTINE

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

    Month 9

    Shaolin Wu Xing Ba Fa Routine

    Month 9 includes SHAOLIN WU XING BA FA Routine Workbook. The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN wu xing ba fa ROUTINE

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

    Month 10

    Shaolin Quan 3 Duanwei Routine Part I

    Month 10 includes SHAOLIN QUAN 3 DUANWEI Routine Workbook Part I. The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN quan 3 duan ROUTINE part i

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

    Month 11

    1. Shaolin Quan 3 Duanwei Routine Part II
    2. Shaolin Quan 3 Duanwei Combat Applications

    Month 11 includes SHAOLIN QUAN 3 DUANWEI Routine Workbook Part II,  and SHAOLIN QUAN 3 DUANWEI COMBAT APPLICATIONS. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN quan 3 duan ROUTINE part iI

    Demonstration of the form

    Stances included in the form

    Dynamics of the form

    Technical aspects of the form

    Breathing

    SHAOLIN quan 3 duan COMBAT APPLICATIONS

    Demonstration

    Breathing

    Sequence 1

    Sequence 2

    Sequence 3

    Month 12

    Shaolin Quan 3 Duanwei Duilian Routine 

    Month 12 includes SHAOLIN QUAN 3 DUANWEI DUILIAN Routine Workbook. The workbook contains step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    SHAOLIN quan 3 duan duilian ROUTINE

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

    bonus released in year 3

    1. xiao hong quan routine
    2. yin shou gun (staff form) routine

    The bonus includes SHAOLIN XIAO HONG QUAN Routine Workbook and YIN SHOU GUN Routine Workbook. The workbooks contain step-by-step EXPLANATIONS, BREATHING, and ASSIGNMENTS to ensure the routine practice is to the highest standard.

    *The grading of the routines is included in the Shaolin Warrior membership fees.