So as we continue to grow in the martial arts, we tend to realize that there are a lot of things that need to be practiced: techniques, forms, weapons, self defense, etc. With that in mind, it may be difficult to find the time to fit all of those things into one practice. Our suggestion is to parse it out. We already know that we should practice almost every day, as you do need some time to rest, but here is a suggestion based around class days. This is a progressive practice program and yes, it does get larger as you rank up. For the Shaolin Institute of Chinese Martial Arts Association®, we go by sash rank. In other schools, you can substitute belt rank or rope color for each level. With further ado, here is the schedule.
Class Day
Today is the day you work on whatever you are doing in class that day. Make sure to work hard and focus on what you are learning. This schedule is based on going to class once a week, but if you go twice or more, you can adjust as needed.
Rest Day
This is where you take a break. You must dedicate one day a week to give your body and mind time to rest. It is imperative to allow it time to absorb what you have learned.
First Day
Physical Training– 30 minutes, including 10 minutes of Jumping Rope, 50 Push-Ups, 50 Sit-Ups and 5 Sets of Mopping the Floor. Please note that in the beginning, you may start at lower numbers and work your way up. This will change as you reach the higher levels of course.
Note: Mopping the Floor is a set of four different exercises that we do to strengthen mind and body. They are the Chest Drag, Leg Drag, Crab Walk and Side Drag. You may change these to fit your needs, but ideally it should cover about 36 feet of floor distance for each exercise, if you are over 40 years old, it becomes 18 feet and at 55+, it is 12 feet. For our Junior Levels, ages 8-16, it is 20 feet. For our Little Tigers, ages 4-8, it is 10 feet.
Basics– Here is where the practice comes in. Today you will practice all of your basic techniques. This includes blocks, punches, kicks, combination drills, balance exercises, etc. You want to practice by Sash level, so White Sash, Yellow Sash, etc. In other schools it may be White Belt, Yellow Belt, etc. Between each level, we add 10 Push-Ups, 10 Sit-Ups and 1 Set of Mopping the Floor. Now, if you are a beginner, you will note that you are done after the first set. For the rest of us, it may take a bit longer. When you have completed the last level of your rank, practice Qigong at 2 sets per exercise. This should finish the two hours. All of your practices should be two hours or less for younger ranks. If you do not have Qigong or similar exercises in your routine, add them! Seriously though, this is the time to work on your spiritual journey in the martial arts. At the very least, try to meditate for a few minutes. It will help immensely in so many ways.
Second Day
Physical Training– 30 minutes, including 10 minutes of Jumping Rope, 50 Push-Ups, 50 Sit-Ups and 5 Sets of Mopping the Floor. Please note that in the beginning, you may start at lower numbers and work your way up. This will change as you reach the higher levels of course.
Empty Hand Forms– Whether kuens as in our system or katas or velocities are whatever you want to call them, the empty hand forms develop flow, timing, proper technique and a host of other benefits. For us, we would also include what we call Movement Sets, but if your school has such “mini-forms”, this is the day you would practice them as well. Also, during this time you would choose one of the forms you practice and break down the self defense application of it. Again, between each level, we add 10 Push-Ups, 10 Sit-Ups and 1 Set of Mopping the Floor.
Third Day
Physical Training– 30 minutes, including 10 minutes of Jumping Rope, 50 Push-Ups, 50 Sit-Ups and 5 Sets of Mopping the Floor. Please note that in the beginning, you may start at lower numbers and work your way up. This will change as you reach the higher levels of course.
Self Defense, Weapon Defense, Grappling– Here we go over all the self defense techniques we have been taught, including weapons and ground fighting or grappling. Remember, between each level, we add 10 Push-Ups, 10 Sit-Ups and 1 Set of Mopping the Floor.
Fourth Day
Physical Training– 30 minutes, including 10 minutes of Jumping Rope, 50 Push-Ups, 50 Sit-Ups and 5 Sets of Mopping the Floor. Please note that in the beginning, you may start at lower numbers and work your way up. This will change as you reach the higher levels of course.
Sparring– Ten rounds of sparring practice. Now if you are by yourself, this is a good time to work on a bag or strike dummy. A round is approximately two minutes. so try for that and between each round add 10 Push-Ups, 10 Sit-Ups and 1 Set of Mopping the Floor.
Fifth Day
Physical Training– 30 minutes, including 10 minutes of Jumping Rope, 50 Push-Ups, 50 Sit-Ups and 5 Sets of Mopping the Floor. Please note that in the beginning, you may start at lower numbers and work your way up. This will change as you reach the higher levels of course.
Weapons and Forms– On this day you will cover weapon basics and forms. If you do not have any weapons training as of yet, we suggest picking one that you would like to learn at some point and get familiar with it. Read about it, even pick one up to work with. Something to keep foremost in your mind though is safety, that of yourself and those around you. If at all you feel uncomfortable with trying a new weapon out, do not. Use this day either as a day of rest or pick something else to work on. Either way, between each level, again with the 10 Push-Ups, 10 Sit-Ups and 1 Set of Mopping the Floor.
Addendum
If there is something you are working on that does not fit into either of these categories, try to fit it in where it feels most appropriate or where you have more time to devote to it. Remember that these sessions should not last more than 2 hours tops. Good luck and train hard!