Saturday, September 23, 2017

Basic Guideline for Training from now until the Pre-Test

Hi All -

Several candidate groups back I created a basic guideline for what all candidates should be doing on a weekly basis for training once they are at this point in the journey.  This guideline covers some things that aren't specifically stated in the One-Step questions and its a good guide for staying on track at the dojo.  Check against the list and see how close your weekly training comes to filling each requirement.

As of today, we have just 2 Saturday training sessions left before the October 14th Pre-Test.  You'll be arranging most of your filming in the last two weeks of your journey.  Get together with your partners and talk about times that are good for group practice and group filming.  Think about getting time slots at the dojo and Black Belt filming helpers lined up. 

I know stress levels tend to rise as we enter the last phase of training.  Both mental and physical fatigue can set in as well.  This journey is about stretching you to your limits and beyond, learning about yourself and gaining confidence that you can overcome any obstacle you face in the future.  In other words, it is hard but worth it.  At the end you will be something completely new - a Black Belt.  Be proud of what you have accomplished so far and keep your head in the game by visualizing what being a Black Belt means to you.

I am in your corner and rooting for you,

Ms. Paige

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Basic Training Guide for Candidates within 6 weeks of Pre-Test

Forms:
- All 15 forms with technique 3 or 4 times physically a week (about 25 min a session)
- Focus work on individual form for check off
- Mentally running forms daily once or twice

Physical Requirements:

Running:
- One timed run each week
- Two endurance runs a week

Push-ups:
- One timed set of 100 each week
- 100 additional 2xs a week focus on quality
- Day between 100s for muscle recovery

Crunches:
- 250 ab exercises 3 times a week

Round Kicks:
- 400 round kicks above line/top of foot 2 times a week
- 500 timed round kicks once a week

Board Breaks:
- 2 or 3 sessions running all combinations with actual partners weekly
- Mentally running 2-3 times a week
- Continue to refine for spacing / dynamics

Self-Defense:
- 2 or 3 sessions running all combinations with actual partners weekly
- Mentally running 2-3 times a week
- Continue to refine with feedback

Weapons Form:

- Practice with music 4-5 times a week to nail timing
- Mentally running daily
- Continue to refine with feedback

Sparring:
- Practice full time requirement (3 rounds 2 min each) 2 or 3 times a week


Sunday, September 17, 2017

One-Step Questions for Saturday, 23 September - 3 weeks to the Pre-Test

One-Step Questions for Saturday, 23 September - 3 weeks to the Pre-Test.


1. I physically practiced all 15 forms 3 sessions this week.


2. I have mentally reviewed my forms 6 times this week.

3.  I have Palchugi Ee, Sah and Yuk Jang checked off.  (Due September 9th)

4.  I have Taeguek Chil Jang checked off (Chil and Pal Jang Due September 30th)

5. I have done 95 pushups 3 times in the past week - the first 50 should be consecutive.

6. I have done 475 round kicks on the bag 3 times this week.

7.  I have done 100 good crunches 3 times this week.

8. I have done 3 runs outside of class time in the past week.

9. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes.

10. I physically practiced and video taped my weapons form to music this week. 

11.  I have physically practiced and video taped my self-defense combinations with partners to check for flow, spacing and realism.

12.  I practiced and video taped my board break combinations this week with partners. 

13.  I have attended at least 10 sparring classes total towards my requirement.

14.  I have at least 25 of my teaching hours logged.

15.  I have my board holders and self-defense partners picked out and submitted for my requirements. (Due September 9th).

Monday, September 4, 2017

One-Step Questions - Saturday, 16th September - 4 weeks to the Pre-Test

 One-Step Questions for Saturday, 16th September - 4 weeks to the Pre-Test.

1. I physically practiced all 15 forms 6 times in the past two weeks.

2. I have mentally reviewed my forms 12 times in the past two weeks.

3.  I have Palchugi Ee, Sah and Yuk Jang checked off.  (Due September 9th)

4. I have done 90 pushups 6 times in the past two weeks - the first 50 of each time should be consecutive.

5. I have done 450 round kicks on the bag 6 times in the past two weeks.

6. I have done 100 good crunches 6 times in the past two weeks.

7. I have done 6 runs outside of class time in the past two weeks.

8. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes.

9. I physically practiced and video taped my weapons form to music this week. 

10.  I have physically practiced and video taped my self-defense combinations with partners to check for flow, spacing and realism.

11.  I practiced and video taped my board break combinations this week with partners. 

12.  I have attended at least 9 sparring classes total towards my requirement.

13.  I have at least 20 of my teaching hours logged.

14.  I have my board holders and self-defense partners picked out and submitted for my requirements. (Due September 9th).

Saturday, August 26, 2017

One-Step Questions - Saturday, 2 September - 6 weeks to the Pre-Test

As we talked about today in class, now is the time to start working with the partners you will use for your video taping and Pre-Test board breaks / self-defense.  Use the Black Belt training facebook page (ask Instructor Dan to invite you on to that board if you aren't on it already) to make arrangements and meet up with people specifically to work on those requirements.

Remember what I said, no matter how much you like working with someone, if they aren't available to practice when you need them to be at the dojo then they aren't the right partner for you.  You need people you can consistently practice with for the next 6 weeks so your board breaks and self-defense are smooth and look realistic.  

The other big component we talked about today is taking bites out of each part of the requirements every week.  If you go a couple of weeks without practicing board breaks or your self-defense you won't be smooth or confident when it comes time to film or do the Pre-Test.  

I know everyone is feeling the pressure to get forms checked off and it is critical that you continue practicing all your forms each week but you can't let the other stuff slide.  Yes, the next couple of weeks are going to be super crazy with the start of school and the ramping up for training.  BUT - keep your eyes on the prize and remember how hard you've worked to get to this point and what your goal is - getting your Black Belt.  The whole dojo is behind you and willing to help you reach your goals but you need to be proactive for yourself and ASK for help when you need it.

Good luck and keep the pedal to the metal for the last 25% of your training time!  I know you can do this!

Ms. Paige

One-Step Questions - Saturday, 2 September - 6 Weeks to the Pre-Test

1. I physically practiced the 12 lower forms plus Taegeuk Chil and Pal Jang for 3 sessions in the past week.

2. I have mentally reviewed my forms 6 times in the past week.


3.  I have Taeguek Il, Sam and Oh Jang checked off.  (3 forms Due August 19th)

4.  I have Palchugi Ee Jang checked off (Due September 9th)

5.  I have Palchugi Sah Jang checked off (Due September 9th)

6. I have done 85 pushups 2 times in the past week and 100 timed pushups once this week.  Do the first 50 consecutively and then break for the last part (after the first 50 how you break up the last part is up to you but keep and eye on the time).

7. I have done 425 round kicks on the bag 2 times in the past week and one set of 500 round kicks.

8. I have done 100 good crunches 3 times this week.

9. I have done 3 runs outside of class time this week.

10. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes.

11. I physically practiced and video taped my weapons form to music this week.  
Ask for a Black Belt or Instructor to review it for suggestions. (Due July 22)

12.  I have physically practiced and video taped my self-defense combinations with partners to check for flow, spacing and realism. Ask for a Black Belt or Instructor to review it for suggestions.

13.  I practiced and video taped my board break combinations this week with partners. Ask for a Black Belt or Instructor to review it for suggestions.

14.  I have attended at least 8 sparring classes total towards my requirement.

15.  I have over half of my teaching hours logged.

Friday, August 18, 2017

One-Step Questions - Saturday, 26th August - 7 Weeks to the Pre-Test

One-Step Questions - Saturday, 26th August - 7 Weeks to the Pre-Test

1. I practiced the 12 lower forms plus Taegeuk Chil and Pal Jang for 3 sessions in the past week.

2. I have mentally reviewed my forms 3 times in the past week.


3.  I have Taeguek Il and Sam Jang checked off.  (3 forms Due August 19th)

4.  I have Taegeuk Oh Jang checked off (Due August 19th)

5. I have done 80 pushups 3 times in the past week.  Do the first 50 consecutively and then break for the last part (after the first 50 how you break up the last part is up to you but keep and eye on the time).

6. I have done 400 round kicks on the bag 2 times in the past week and one set of 500 round kicks.

7. I have done 100 good crunches 3 times in the past week.

8. I have done 3 runs outside of class time this week.  If you do the optional Pancake Run that counts for one of the runs.
 
9. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes.

10. I physically practiced and video taped my weapons form to music this week.  Ask for a Black Belt or Instructor to review it for suggestions. (Due July 22)

11.  I have physically practiced and video taped my self-defense combinations with partners to check for flow and spacing.  Ask for a Black Belt or Instructor to review it for suggestions.

12.  I practiced and video taped my board break combinations this week with partners. Ask for a Black Belt or Instructor to review it for suggestions.

13.  I have attended at least 8 sparring classes total towards my requirement.

Saturday, August 12, 2017

One-Step Questions - Saturday, 19th August

One-Step Questions - Saturday, 19th August - 8 Weeks to the Pre-Test

1. I practiced the 12 lower forms plus Taegeuk Chil and Pal Jang for 3 sessions in the past week.

2. I have mentally reviewed my forms 3 times in the past week.


3.  I have Taeguek Il and Sam Jang checked off.  (3 forms Due August 19th)

4.  I have Taegeuk Oh Jang checked off (Due August 19th)

5. I have done 75 pushups 3 times in the past week.  Do the first 50 consecutively and then break for the last 25 (after the first 50 how you break up the last set is up to you but keep and eye on the time).

6. I have done 375 round kicks on the bag 3 times in the past week.

7. I have done 100 good crunches 3 times in the past week.

8. I have done 3 runs outside of class time this week as follows:
 
9. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes.

10. I physically practiced and video taped my weapons form to music 3 times this week - pay attention to tempo, levels, spacing and audience placement to create the best show (Due July 22)

11.  I have physically practiced and video taped my self-defense combinations with partners to check for flow and spacing.  

12.  I practiced and video taped my board break combinations this week with partners.

13.  I have attended at least 7 sparring classes total towards my requirement.

Saturday, August 5, 2017

One-Step Questions - Saturday, 12th August - 9 weeks to the Pre-Test

One-Step Questions - Saturday, 12th August - 9 Weeks to the Pre-Test

1. I practiced the 12 lower forms plus Taegeuk Chil and Pal Jang for 3 sessions in the past week - once for lock outs, once for height and once with a focus on stances and arm placement.

2. I have mentally reviewed my forms 3 times in the past week. You can say the forms out loud, write them down or walk through them in your head.

3. (SUMMER CHALLENGE) I practiced the 6 Palchugi forms in a row at my HIGHEST LEVEL of intensity followed immediately by 20 sprawls and 20 jumping jacks - 3 times in the past week. This is separate from the forms practice above.

4. I have Palchugi Il and Sam Jang checked off. (Due July 29th)


5.  I have Palchugi Oh Jang checked off. (Due July 29th)

6.  I have Taeguek Il Jang checked off.  (3 forms Due August 19th)

7. I have done 70 pushups 3 times in the past week.  Do the first 50 consecutively and then break for the last 20.

8. I have done 325 round kicks on the bag 3 times in the past week.

9. I have done 100 good crunches 3 times in the past week.

10. I have done 3 runs outside of class time this week as follows:
 - One full 1.5 mile timed run.
- One timed short lap sprint - you should come in under 3:30.
- One hill run - up kite hill at the community park run up 1 time, jog down and have a 20 second rest - repeat until you have gone up the hill 3 times in a row with a 20 second rest in between.

11. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes against the list at the top of the blog - what there needs to be for Taeguek or Palchugi forms check off.  Click this link:  How to Get a Form Checked Off.

12. I physically practiced my weapons form to music 3 times this week - pay attention to tempo, levels, spacing and audience placement to create the best show (Due July 22)

13.  I have my self-defense combinations written and in my binder (Due August 5th)

14.  I have physically practiced my self-defense combinations with partners to check for flow and spacing.  Have one combination ready for show.

15.  I practiced my board break combinations 3 times this week with partners.

16.  I have attended at least 6 sparring classes total towards my requirement.

17.  I have half of my teaching hours recorded.  If you do not have this amount recorded, you should meet with the instructors to form a plan to finish up your teaching hours.

Saturday, July 29, 2017

One-Step Questions for Saturday, 5th August - 10 Weeks to the Pre-Test

One-Step Questions - Saturday, 5th August - 10 Weeks to the Pre-Test

1. I practiced the 12 lower forms plus Taegeuk Chil Jang for 3 sessions in the past week - once for lock outs, once for height and once with a focus on stances and arm placement.

2. I have mentally reviewed my forms 3 times in the past week. You can say the forms out loud, write them down or walk through them in your head.

3. (SUMMER CHALLENGE) I practiced the 6 Palchugi forms in a row at my HIGHEST LEVEL of intensity followed immediately by 20 sprawls and 10 jumping jacks - 3 times in the past week. This is separate from the forms practice above.

4. I have Taeguek Il, Sah and Yuk Jang checked off.

5. I have Palchugi Il and Sam Jang checked off.


6.  I have Palchugi Oh Jang checked off.

7. I have done 65 pushups 3 times in the past week.  Do the first 50 consecutively and then break for the last 15.

8. I have done 300 round kicks on the bag 3 times in the past week.

9. I have done 100 good crunches 3 times in the past week.

10. I have done 3 runs outside of class time this week as follows:
 - One full 1.5 mile timed run.
- One partner run where you do a timed medium lap and a timed short lap.
- One hill run - up kite hill at the community park 5 times.

11. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes against the list at the top of the blog - what there needs to be for Taeguek or Palchugi forms check off.  Click this link:  How to Get a Form Checked Off.

12. I physically practiced my weapons form to music 3 times this week - pay attention to tempo, levels, spacing and audience placement to create the best show (Due July 22)

13.  I have my self-defense combinations written and in my binder (Due August 5th)

14.  I have physically practiced my self-defense combinations with partners to check for flow and spacing.  Have one combination ready for show.

15.  I practiced my board break combinations 3 times this week with partners.

16.  I have attended at least 5 sparring classes total towards my requirement.

Saturday, July 15, 2017

One-Step Questions for Saturday, 29th July 2017 - 11 Weeks to the Pre-Test

One-Step Questions - Saturday, 29th July - 11 Weeks to the Pre-Test

1. I practiced the 12 lower forms plus Taegeuk Chil Jang for 6 sessions in the past two weeks - once for lock outs, once for height and once with a focus on stances and arm placement.

2. I have mentally reviewed my forms 6 times in the past two weeks. You can say the forms out loud, write them down or walk through them in your head.

3. (SUMMER CHALLENGE) I practiced the 6 Palchugi forms in a row at my HIGHEST LEVEL of intensity followed immediately by 20 sprawls - 6 times in the past two weeks. This is separate from the forms practice above.

4. I have Taeguek Il, Sah and Yuk Jang checked off.

5. I have Palchugi Il Jang checked off.

6. I have Palchugi Sam Jang checked off.

7.  I have Palchugi Oh Jang checked off.

8. I have done 60 pushups 6 times in the past two weeks.

9. I have done 250 round kicks on the bag 6 times in the past two weeks.

10. I have done 100 good crunches 6 times in the past two weeks.

11. I have done 4 runs outside of class time in the past two weeks.

12. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes.

13. I have my weapons form completed and written in my binder (Due July 22)

14.  I have half of my self-defense combos written in my binder (Due August 5th)

15.  I have physically practiced my self-defense combinations to check for flow and spacing.

16.  I practiced my board break combinations at least 2 times in the past two weeks.

Saturday, June 24, 2017

One-Step Questions for Saturday, 1 July - 15 weeks to the Pre-Test

One-Step Questions - Saturday, 1 July 


1. I practiced the 12 lower forms 3 sessions this week - once for lock outs, once for height and once with a focus on stances and arm placement.

2. I have mentally reviewed my forms 3 times in the past week. You can say the forms out loud, write them down or walk through them in your head.

3.  (SUMMER CHALLENGE) I practiced the three curriculum forms Palchugi Il, Sam and Oh Jang back to back at my HIGHEST LEVEL of intensity followed immediately by 15 sprawls - 3 times this week. This is separate from the forms practice above.

4.  I have Taeguek Il, Sah and Yuk Jang checked off.

5. I have Palchugi Il Jang checked off.

6.  I have Palchugi Sam Jang checked off.

7. I have done 50 pushups consecutively 3 times this week.  That means no stopping or dropping during the session.

8. I have done 200 round kicks on the bag 3 times this week.

9. I have done 90 good crunches 3 times in the past week.

10. I have done 2 runs outside of class time in the past week.

11. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes.

12.  I have 25 moves of my weapons form written in my binder.  (Due July 22nd)

13.  I have practiced my weapon "trick" and have played with my chosen weapon to build up my comfort with using it.

Saturday, June 17, 2017

One-Step Questions for Saturday, 24th June

One-Step Questions - Saturday, 24th June


1. I practiced the 12 lower forms 3 sessions this week - once for lock outs, once for height and once with a focus on stances and arm placement.

2. I have mentally reviewed my forms 3 times in the past week. You can say the forms out loud, write them down or walk through them in your head.

3.  I practiced the three curriculum forms Palchugi Il, Sam and Oh Jang back to back at my top level of intensity 3 times this week. This is separate from the forms practice above.

4.  I have Taeguek Il, Sah and Yuk Jang checked off.

5. I have Palchugi Il Jang checked off.

6.  I have Palchugi Sam Jang checked off.

7. I have done 45 pushups consecutively 3 times this week.  That means no stopping or dropping during the session.

8. I have done 175 round kicks on the bag 3 times this week.

9. I have done 80 good crunches 3 times in the past week.

10. I have done 2 runs outside of class time in the past week.

11. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes.

12.  I have my board break combinations written in my binder (Due June 17th)

13.  I have 15 moves of my weapons form written in my binder.  (Due July 22nd)

14.  I have at least one"trick" to practice for my weapons form - see tab at the top of the page for guidance on weapons forms and resources to find tricks.

15.  I have attended at least two classes for my 12 sparring classes requirement.

Saturday, June 10, 2017

One-Step Questions for Saturday, 17th June

One-Step Questions - Saturday, 17th June

1. I practiced the 12 lower forms 3 times this week - once for lock outs, once for height and once with a focus on arms and foot placement.  

2. I have mentally reviewed my forms 3 times in the past week. You can say the forms out loud, write them down or walk through them in your head.

3. I have Taeguek Ee Jang and Taeguek Sah Jang checked off.

4. I have Taeguek Yuk Jang checked off.

5. I have Palchugi Il Jang checked off.

6. I have done 40 pushups consecutively 3 times this week.  That means no stopping or dropping during the session.

7. I have done 150 round kicks on the bag 3 times this week.

8. I have done 75 good crunches 3 times in the past week.

9. I have done 2 runs outside of class time in the past week.

10. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes.

11.  I have my board break combinations written in my binder.

12.  I have one board break combination memorized and can demo it at class this week.

13.  I have attended two or more of my sparring class requirments.

Sunday, June 4, 2017

One-Step Questions for Saturday, 10th June

One-Step Questions for Saturday, 10 June


1. I practiced my 6 Palchugi forms plus Taeguek Ee, Sah and Yuk Jang for 3 sessions this week.

2. I have mentally reviewed my forms 3 times in the past week. You can say the forms out loud, write them down or walk through them in your head.


3. I have Taeguek Ee Jang and Taeguek Sah Jang checked off.

4. I have Taeguek Yuk Jang checked off.

5. I have Palchugi Il Jang checked off.

6. I have done 35 perfect pushups 3 times in the past week.

7. I have done 125 round kicks on the bag 3 times this week.

8. I have done 70 good crunches 3 times in the past week.

9. I have done 2 runs outside of class time in the past week.

10. I have video taped myself doing the form I am trying to check off and have reviewed it for fixes.

11.  I have my board break combinations written in my binder.

12.  I have one board break combination memorized and can demo it at class this week.

Sunday, May 28, 2017

One-Step Questions for Saturday, 3 June

One-Step Questions for Saturday, 3 June

1. I practiced my 6 Palchugi forms plus Taeguek Ee, Sah and Yuk Jang for 3 sessions this week.

2. I have mentally reviewed my forms 3 times in the past week. You can say the forms out loud, write them down or walk through them in your head.


3. I have Taeguek Ee Jang and Taeguek Sah Jang checked off.

4. I have Taeguek Yuk Jang checked off.

5. I have Palchugi Il Jang checked off.

6. I have done 30 perfect pushups 3 times in the past week.

7. I have done 100 round kicks on the bag 3 times this week.

8. I have done 65 good crunches 3 times in the past week.

9. I have done 2 runs outside of class time in the past week.

10. I have video taped myself doing the form I am trying to check off plus Palchugi Il and Palchugi Sam Jang. Review the tapes to find the easy fixes.

11. I have written down three self-defense attack and counter combinations in my binder. 


12.  I have at least one full board break combination written in my binder.

13. I have video taped myself doing the board break combinations I have written in my binder.  Use re-breakable boards or do them in the air.

Saturday, May 20, 2017

One-Step Questions for Saturday, 27th May

One-Step Questions for Saturday, 27th May


1.  I created a "game plan" for each day I was at the dojo this week to make sure I was making progress on my One-Step questions this week.  I checked off items as I finished them so I know whether or not I should take a step forward.

2. I practiced my 6 Palchugi forms plus Taeguek Ee, Sah and Yuk Jang for 3 sessions this week. 

3. I have mentally reviewed my forms 3 times in the past week. You can say the forms out loud, write them down or walk through them in your head.

Those first three steps are a big indicator of who is a serious candidate.

4.  I have Taeguek Ee Jang checked off.

5.  I have Taeguek Sah Jang checked off.

6.  I have Taeguek Yuk Jang checked off.

7.  I have Palchugi Il Jang checked off.

8. I have done 25 perfect pushups 3 times in the past week. 

9. I have done 75 round kicks on the bag 3 times this week.


10. I have done 60 good crunches 3 times in the past week.

11. I have done 2 runs outside of class time in the past week. 

12. I have video taped myself doing the form I am trying to check off plus Palchugi Il Jang if they aren't the same.  Review the tapes to find the easy fixes.

13. I have written down three self-defense attack and counter combinations in my binder. 

14.  I have worked with my weapon to begin to try new tricks to add to my form.