It depends on what you commit to the process. As a rule of thumb, three good practice sessions per week will enable reasonable progress. If you can only get two sessions in, you will maintain your level, but slip over time. Four sessions is best.

So much depends on how you define 'Proficiency'. The UCB Program seeks to help you change your condition. Think of the UCB Program as a tool for refining the body, deepening your awareness and increasing concentration.

When refining, loosening or softening the body, progress can be easily measured in terms of range of movement, pain relief and raised energy levels. Structural accomplishment is similarly easy to quantify... you are much stronger.

Since measuring progress in awareness and concentration is so difficult, we endeavor to note the external manifestations or symptoms of such progress. This is why partner training is so essential. In solo training you may feel or believe that you've improved, but as soon as you touch another person, you know.

Without the honest feedback provided by vigorous partner training, progress in mindfulness and concentration is just talk and conjecture.

That having been said, a reasonable level of structural integration can be reached in three years of dilligent practice. You will notice immediately more relaxation and increased energy. Going beyond this, it's hard to say how long it will take since students are so different and have such wildly different expectations. Besides, it's the journey, not the destination. Try to manage your expectations keeping in mind the present moment. This is one important aspect of "Empty Cup, Beginners' Mind".

'Eating Bitter' refers to the efforts and energy required to change your condition and is an important concept in traditional training. Instruction challenges you on many levels, without hard, bitter training you cannot come to know your limits, much less expand them.

Real change is rare and requires courage, energy and commitment to accomplish.

This is a simple question with a not-so-simple answer.

First, to progress on this path, "Brutal Self-Honesty" is required. Partner training helps you avoid devusion and lets you see clearly... You may 'believe' that your skill level is improving, but you won't really 'know' until you touch another person.

More importantly, when you train with others who are working the same principles and curriculum as you are,  improvement occurs much faster than when practicing solo. It is said that 'A Rising Tide Lift All Boats'. Without partner training, you cannot progress beyond a superficial understanding.

It is also said that 'Consistency = Knowledge' and that 'Understanding comes from Doing'. Understanding the Internal takes 4 hands.

The rule of thumb is 80/20. For every 80 minutes of solo practice you want to get a minimum of 20 minutes partner practice.

I feel it is useful to recognize a distinction between 'Internal' and 'External' approaches to practice, especially for the beginner. However, as training progresses,  'harmonizing' oneself dissolves all such distinctions... regardless of utility. We are then simply talking of 'refinement' in ones practice.

For an overview of the distinction, here's a start...
Neijia and Waijia

In the UCB Program we have many excellent meditations, drills and exercises to help you change your condition. Training for health or martial is really a question of emphasis or 'flavor'. Both martial ability and health are byproducts of proper training, not goals in themselves. We train for awareness and - most importantly - because we enjoy it.

Think of your health, if it's poor, you address the cause not the symptom. Martial ability and health are the symptoms of practice. Expectations of an 'end result' of any sort limit your ability to be in the 'present moment' and subsequently diminish your ability to respond appropriately to the conditions at hand.

QiGong (Chi Kung) are gentle exercises designed to help one discover their natural state. Anyone can practice QiGong as it is performed standing or sitting as ones health dictates. One important benefit of the natural state is increased levels of Qi.

Results of increased Qi include:

• Relaxation
• Increased Flexibility
• Increased Concentraion
• Increased Energy
• Better Immune Function
• Improved Digestion

The most important thing for a beginner to keep in mind about QiGong is that the breath and movement must be harmonized.

The UCB Program follows a logical and systematic progression with clearly defined milestones. As always, keep in mind it's the journey, not the destination.

Spinning hand training is the core of our partner practice. It comes from I-Liq Chuan, The Martial Art of Awareness. Other martial arts practice similar movements, but call their practice 'rolling arms'. Spinning Hands is unique in that I-Liq Chuan training focuses on a specific 'feel', developing highly refined awareness & powerful concentration. I-Liq Chuan also requires extreme precision and 'flow' resulting in great strength and a supple ability to change in harmony with conditions. Natural fighting ability arises from this awareness.

Please read more from the I-Liq Chuan International website. If you'd like to see some video examples, here's a place to start.

The UCB Program seeks to change your condition through the use of many techniques. Seated meditation is not formally practiced, but concepts of correct practice are presented. You will find that the aims of our 'activist' training are quite similar to those of seated 'quietist' meditation. Seated meditation will compliment the UCB Program and, if your primary training is in seated meditation, you will find our program to enhance your progress. For that matter, anyone from any martial art, movement background or meditative discipline is welcome.

It is said that DaMo taught the Buddhist monks a series of exercises because their single-minded sitting was ruining their bodies. So, in our approach, activist and quietist practices are balanced.

Following I-Liq Chuan philosophy we encourage students to practice mindfulness at all times in all activities. Such discipline can engender harmony throughout one's life.

Internal Training emphasizes the harmonious use of the bones and connective tissue to generate power. Useful dietary supplements include:

• Anti-Inflammatory - Turmeric is very effective and avoids the harmful side effects of aspirin or other over the counter products. Capsules are an easy way to reap its benefits. You may want to get capsules that include Bromelain to assist assimilation.
• Joint Care - Pills and drink products with glucosamine and chondroitin help build up your white tissue. Here's an article outlining product quality and use.
• Linament - Zheng Gu Shui is an amazing product. Do not use any 'Hot' products for muscles like Tiger Balm. You will 'Cook' your tendons.

Please follow the informational links provided and check with your health care provider as to the use and efficacy of these products.

Avoid processed sugars and caffeine as these are artificial energy sources. Internal training will give you all the energy you need. If you have been training in the Internal and find yourself using these substances, take a good hard look what you're learning... except for very specific and TEMPORARY circumstances, you shouldn't need ANY artificial 'performance boosters'.