A stronger base
Build leg strength, balance and joint control through authentic Kung Fu stances.
A 21-DAY PRACTICE FOR BODY + MIND
BECOME
HARDER
TO SHAKE.
Build strength, calm and discipline through Kung Fu stances, animal movement, breathwork, meditation and deliberate—optional—discomfort.
Begin the 21-day challengeBeginner friendly · Self-paced on Udemy · Train at home21DAYS OF
QUIET POWER
QUIET POWER
21Days of structured practice
29Lessons in four sections
7hOn-demand video training
15–20Minutes of core daily practice
[ WHEN COMFORT BECOMES A CAGE ]
YOU DO NOT NEED
MORE MOTIVATION.
You may already know what would make you feel better: move your body, breathe, train, keep one promise to yourself. Yet knowledge alone does not make action inevitable.
Modern life makes avoidance easy. We sit, scroll and wait to feel ready. Slowly, the body loses capacity and the mind loses trust in its own word.
The answer is not punishment or heroic intensity. It is a practice small enough to repeat and meaningful enough to change the way you meet resistance.
[ THE TURNING POINT ]
TRAIN THE MOMENT
YOU WANT TO STOP.
Resilience is not feeling nothing. It is the trained ability to stay present, choose your response and recover when life becomes uncomfortable.
“The body gives the mind something real to believe.”
For 21 days, every stance, breath and controlled repetition becomes a vote for the person you are becoming.
See the complete course[ INTRODUCING ]
THE SPARTAN MONK
RESILIENCE CHALLENGE.
A guided path that combines ancient martial practice with practical modern training—so strength, mobility, calm and discipline develop together.
A calmer response
Use breath and meditation to create space between pressure and reaction.
Natural movement
Restore mobility and coordination through beginner-friendly animal movement.
Earned confidence
Collect evidence that you can keep a promise to yourself—even when motivation fades.
Useful discomfort
Approach optional cold exposure and physical effort as training in choice, not punishment.
A repeatable practice
Leave with a compact system you can continue after the twenty-first day.
YOU ARE NOT TRYING TO WIN 21 PERFECT DAYS.
YOU ARE COLLECTING
EVIDENCE.
Evidence that you can begin.Evidence that you can adapt.Evidence that you can return.
[ MEET YOUR TEACHER ]
YACOPO
DAMIZIA.
Scientist. Martial artist. Teacher. Still a student.
While pursuing a PhD in plasma physics in a new country, isolation during the pandemic became loneliness and an identity crisis. Professional progress continued, but inside I felt disconnected and unsure of who I was beyond my work.
I rebuilt through practice: Kung Fu, Qigong, meditation, breathwork, physical training and deliberate discomfort. What began as separate disciplines became one system for training the body, attention, courage and response.
My foundation is more than fifteen years of martial arts, many spent training under the guidance of Shaolin Kung Fu masters. The Spartan Monk Method is how I share what helped me rebuild—not as someone who has completed the journey, but as someone committed to training for life.
— Yacopo
[ STUDENT EXPERIENCE ]
THE PRACTICE
LEAVES PROOF.
“The lessons are short, clear, and easy to follow… It feels grounded and doable rather than overwhelming.”
“Yacopo has gathered some real gold from lots of different training traditions and brought it all together in one place.”
“I feel stronger, more grounded, and more confident in my presence—on stage and in life.”
“At 70 I’m ready! It is never too late to train, breathe, move, and build resilience.”
[ EVERYTHING YOU NEED TO BEGIN ]
ONE COURSE.
ONE DAILY STANDARD.
- Kung Fu foundationsFive core stances, Wu Bu Quan and controlled martial transitions.
- Animal movementWrist preparation, crawling, switches and travelling patterns.
- Breath + meditationShaolin breathing, Qigong and the short Monk Minute practice.
- Beginner staff trainingSafe drills using a broomstick or wooden dowel to develop coordination.
- Strength + mobilityConditioning, balance, joint preparation, stretching and recovery.
- Optional cold practiceSetup, breathing cues and a calm approach to deliberate discomfort.
- Assignments + supportWeekly checks, a practice test and the Spartan Monk AI Coach.
- Train anywhere libraryExtra sessions for small spaces, home practice and deeper exploration.
[ THE CURRICULUM ]
YOUR 21-DAY
PATH.
Each week adds a layer. Technique comes first, then connection, then the ability to stay composed while the work becomes harder.
WEEK 01
FOUNDATIONS
Root before you reach.
Learn Shaolin breathing, foundational stances, wrist preparation, bear crawl mechanics, staff control, a first Qigong sequence and the Monk Minute.
THE SHIFTYou establish safe technique and prove that a short daily practice can fit your life.
WEEK 02
STRENGTH + FLOW
Connect what you have built.
Add Wu Bu Quan, balance drills, animal transitions, staff strikes and blocks, full-body conditioning, mobility and recovery.
THE SHIFTSeparate exercises begin to feel like one coordinated, purposeful practice.
WEEK 03
INTEGRATION
Stay composed under effort.
Travel through quadrupedal patterns, strengthen the five stances, learn a beginner stick form and complete the final full-body graduation flow.
THE SHIFTYou finish with a personal standard—not a temporary burst of motivation.
THE OPTIONAL LIBRARY
Go deeper when you are ready.
Cold shower and cold bath demonstrations, a complete warrior warm-up, the Spartan Monk meditation, train-anywhere sessions, quadrupedal home practice, a stick-flow demonstration and further resources.
[ THIS PATH IS FOR YOU IF… ]
YOU WANT TRAINING
THAT CHANGES MORE
THAN YOUR BODY.
- You want a clear structure but need the freedom to train at home.
- You are curious about martial arts without wanting ego, competition or fighting.
- You want strength and mobility to support calm, confidence and presence.
- You are busy and need a practice you can actually repeat.
- You are willing to begin imperfectly and build through consistency.
[ ENROLLMENT IS OPEN ]
THE 21-DAY
RESILIENCE CHALLENGE.
Start where you are. Train one day at a time. Let the practice become part of who you are.
- 29 guided lessons across four sections
- Approximately seven hours of on-demand video
- Assignments, practice test and extra training library
- Access on mobile and TV through Udemy
- Certificate of completion
[ BEFORE THE FIRST REP ]
QUESTIONS,
MADE CLEAR.
You do not need to feel ready. You only need enough clarity to take the next step.
01Do I need martial arts experience?
No. The challenge is designed for beginners. Every practice is taught step by step, and you can reduce the range, speed or duration to suit your starting point.
02Do I need to be fit before I start?
No. The training is how you begin becoming stronger and more capable. You need curiosity, a small training space and a willingness to practise consistently.
03How much time will I need each day?
The core daily practice is designed around roughly 15–20 minutes. Some complete lessons are longer because they include teaching, demonstrations and optional deeper practice.
04What equipment do I need?
A space of roughly two by two metres and a broomstick or wooden dowel for the beginner staff drills. You can practise most of the course with no specialist equipment.
05Is cold exposure compulsory?
No. Cold exposure is optional and should never become a toughness contest. You can complete the movement, breath and meditation path without it. If you have a health condition or are unsure, seek medical guidance first.
06What if I am stiff or have sensitive wrists or knees?
Work within a range you can control and never force through pain. The course includes preparation and mobility work, but it is education—not medical treatment. Consult a qualified professional when an injury or condition may affect your training.
07Can I move at my own pace?
Yes. The 21-day structure gives you momentum, but you keep access through Udemy and can repeat, pause or spread the sessions out. The path is yours to walk.
08Is the course available in Italian?
The course is currently taught in English. The website has English and Italian versions, and Italian learning resources are planned for the future.
09What happens after day 21?
Return to the practices that served you most, repeat the challenge with more control, or continue through Spartan Monk local training and mentoring. The finish line is the beginning of your own practice.
10Where do I access the course?
Enrollment, payment and course access are handled securely through Udemy. The button on this page takes you directly to the official Spartan Monk course page.
THE SPARTAN MONK 21-DAY RESILIENCE CHALLENGE