Schedule Details

Continued from my previous post: Training Schedule


Two of the best changes we’ve made are increasing the round duration and adding discussions to the partner drills. Previously, we were switching legs after 1 minute so we’d spend 2 minutes with each partner. It was like speed dating. We couldn’t get into the feeling and constantly hearing the alarm beeps was a bit grating.

For a while, we would train on autopilot without much discussion or analysis. We might have had questions, felt something off, or saw our partner exhibiting a bad habit, but we didn’t always speak up and there wasn’t a designated time for discussion. We live each other, everyone has various backgrounds, someone might have an off day, or other factors sometimes makes it uncomfortable to express ourselves. The discussions have helped us better understand the material and each other. We see how techniques should be applied to different body types, reiterate the group goals, and make adjustments for different partners.

Speed (5 min)

  • Partners – Light sparring with upper body only (for now). It’s up to the individual on which of the many skills we want to train. I like to be close and focus on reaction and technique.
  • Logs – Same as above except on the low logs. It becomes a lot more difficult as we struggle to coordinate our lower body with the upper body.
  • Solo – With cones on the ground, we add lower body techniques to train stepping and kicks alone before we eventually go with partners. Some students add weights to their hands.

White Crane Qigong

  • Martial Grand Circulation (5 min)
  • Soft & Soft-Hard Qigong on 1-2 bricks (10-20 min, most blocks)
  • Candle punching (5 min, not every block)
  • Shan He (10 min)

Currently, my focus is on Shan He patterns but I also practice others.

Four Corners (25 min, 5 min optional discussion)

Four Corners is a White Crane pattern where one person throws two straight punches and the other person attempts to intercept with a cover and then a repel using the same arm. Then the roles are reversed and the pattern continues. The targets can be head, solar plexus, or lower ribs.

At the beginning, we left our punches out to focus on blocking. Now we pull the first punch back when we throw the second. For the lower body, we started out stationary in Ma Bu and now train stationary rocking (Deng Shan Bu to Si Liu Bu).

Fighting Forms & Qin Na (25 min each, 5 min optional discussion)

We alternate spending week on 1st stripe requirements and 2 weeks on 2nd stripe requirements.

Sparring (25 min, 5 min optional discussion)

This is more freestyle than Four Corners but still within some parameters. From stationary rocking, we focus on intercepting strikes and limit ourselves to about 3 strikes in a row. The strikes and blocks can vary. The goal is to continue training reaction and technique without footwork (for now).

Shaolin, Taiji, & Weapons Basics

Hand forms, stances, stepping, hopping, kicks, Tan Tui, Taiji postures (slow & with Jing), Martial Grand Circulation, weapons basics.


Learn new material.


  • Martial Grand Circulation (5 min)
  • Long Form Part 1 (warm up)
  • Rotate Part 2 & 3. I focus on half of a part slow, medium, then with Jing. Change section every week.

Centering (25 min, 5 min optional discussion)

Tue & Thu – Moving linear with set ups for take downs. Sat – Standing on 1 brick.

Intercepting (25 min, 5 min optional discussion)

Stationary rocking focusing on turning the waist and intercepting on the forearm or elbow as smoothly as possible (not slapping or pushing the partner’s arm to the side).

Taiji Applications (55 min, 5 min optional discussion)

From stationary Pushing Hands, we focus on 3 postures (one from Part 1, 2, and 3) for about 2 weeks. Some require more or less time.

Taiji Partner Drills (25 min each, 5 min optional discussion)

  • Rotate between Pushing Hands & Large Rollback for 1 week. Then Yin Yang Symbol & Peng Lu Ji An (PLJA) for the next week.
  • Pushing Hands and PLJA – stationary.
  • Yin Yang Symbol – Yang side moving linear. Yin side stationary. Yang/Yin switch stationary.

Fridays and Saturdays are challenge days so we’ll add an element to make the drills more difficult.


06:45-08:00 Breakfast (start time varies)
08:30-11:00 Work
11:00-12:00 Work or Conditioning (Bags, Bars or Rope, Core)
12:00-13:00 Lunch & Rest
13:00-17:00 Work & Rest
14:00-17:00 Teach Taiji/Qigong in Fortuna if Jon is away
18:00-19:00 Dinner & Rest (start time varies)

Sometimes I’ll train during the day and continue working after dinner. As mentioned in the previous post, work is Shining Link, other projects, personal projects, teaching, side job, career planning, cooking & other chores, or administrative duties for the Center. I’m not resting nearly enough and I’m too ambitious for my own good. I usually go to bed between 9:30-10:30pm each day.

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