Hard, Hard-Soft, and Soft gets a fairly detailed treatment in terms of chi development in the muscles (external) and from the Lower Dan Tien (internal) in "The Essence of Shaolin White Crane: Martial Power and Qigong" by Dr. Yang, Jwing-Ming. The author repeatedly indicates the theory and practice ...

Beginners class (T, F) is 1.5 hours, including stretching and conditioning. Intermediate and advanced classes (M, W, Th)were 1 or 1.5 hours, alternating weekly without stretching and conditioning. The beginners were showing better conditioning, so a new format was adopted. Int. and Adv. classes are ...