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.

Saturday, April 29, 2017

One-Step Questions for Saturday, 6th May - 24 weeks to the October 2017 Pre-test!

One-Step Questions for Saturday, 6th May - 24 weeks to the October 2017 Pre-Test


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 for One-Step.

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

If you are having trouble with memorization - try using the Forms Cards which can be found at this link: 
http://bbcandidate.blogspot.com/p/documents-links-and-resources.html

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 all 3 curriculum forms (Taeguek Ee, Sah and Yuk Jang) memorized - meaning you can do the form on the floor alone without any long memory pauses and without any prompts.  

5.  I have Taeguek Ee Jang checked off.

6.  I have Taeguek Sah Jang checked off.

7.  I have Taeguek Yuk Jang checked off.

8. I have done 20 perfect pushups 3 times in the past week. 

9. I have done 50 round kicks on the bag 3 times this week.


10. I have done 10 crunches 5 ways for a total of 50 good crunches with pauses at the top, 3 times in the past week.

See this link on how to do Crunches 5 Ways:

http://bbcandidate.blogspot.com/p/crunches-5-ways.html

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

12. I have video taped myself doing Taeguek Ee, Sah and Yuk Jang and have viewed those tapes to see what I need to work on. Check your shoulders, foot placement, stances, hands, chambers, timing, etc. 

See this link for how to get a Taeguek Form checked off - print the document off and add it to your binder.
http://bbcandidate.blogspot.com/p/how-to-get-form-checked-off.html

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

Saturday, April 22, 2017

One-Step Questions for Saturday, 29th April - 25 weeks to the October 2017 Pre-Test

One-Step Questions for Saturday, 29 April - 25 weeks to the October 2017 Pre-Test

1. I practiced my 6 Palchugi forms plus Taeguek Ee, Sah and Yuk Jang for 3 sessions this week. (You can use the Palchugi forms to warm up before getting into the nitty gritty on your Taeguek forms.)

If you are having trouble with memorization - try using the Forms Cards which can be found at this link: 
http://bbcandidate.blogspot.com/p/documents-links-and-resources.html

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.

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

3. I have all 3 curriculum forms (Taeguek Ee, Sah and Yuk Jang) memorized - meaning you can do the form on the floor alone without any long memory pauses and without any prompts.  (Test yourself by trying to do your forms facing a different direction!)

4.  I have Taeguek Ee Jang checked off.

5.  I have Taeguek Sah Jang checked off.
6. I have done 15 perfect pushups 3 times in the past week. (This is the same number you need to do in order to get a form checked off.)

7. I have done 40 round kicks on the bag 3 times this week.


8. I have done 7 crunches 5 ways for a total of 35 good crunches with pauses at the top, 3 times in the past week.

See this link on how to do Crunches 5 Ways:

http://bbcandidate.blogspot.com/p/crunches-5-ways.html

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

10. I have video taped myself doing Taeguek Ee, Sah and Yuk Jang and have viewed those tapes to see what I need to work on. Check your shoulders, foot placement, stances, hands, chambers, timing, etc.

See this link for how to get a Taeguek Form checked off - print the document off and add it to your binder.
http://bbcandidate.blogspot.com/p/how-to-get-form-checked-off.html

11. I have declared my weapon choice for Black Belt.

12. I have written down one self-defense attack and counter combinations in my binder. 

13.  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.

Saturday, April 8, 2017

One-Step Questions for Saturday, 22 April - 26 weeks to the Pre-Test

One-Step Questions for Saturday, 22 April - 26 weeks to the October 2017 Pre-Test

1. I practiced my 6 Palchugi forms plus Taeguek Ee, Sah and Yuk Jang for 5 sessions in the past two weeks. That means if you are having trouble remembering a form you do it over and over again until you get it right.

2. I have mentally reviewed my forms 5 times in the past two weeks. You can say the forms out loud, write them down or walk through them in your head.

Those first two steps are a big indicator of who is a serious candidate.  There is no magic that will replace the time you spend practicing!

3. I have done 10 perfect pushups 5 times in the past two weeks.

4. I have done 35 round kicks on the bag 5 times in the past two weeks.

5. I have done 5 crunches 5 ways for a total of 25 good crunches with pauses at the top 5 times in the past two weeks.

See this link on how to do Crunches 5 Ways http://bbcandidate.blogspot.com/p/crunches-5-ways.html

6. I have done 2 runs outside of class time in the past two weeks.

7. I have video taped myself doing Taeguek Ee, Sah and Yuk Jang and have viewed those tapes to see what I need to work on. Check your shoulders, foot placement, stances, hands, chambers, timing, etc.

See this link for how to get a Taeguek Form checked off - print the document off and add it to your binder.
http://bbcandidate.blogspot.com/p/how-to-get-form-checked-off.html


8. My gear bag is ready to go for a full day of working out - I have my running shoes, clothing appropriate for running outside, my weapons, a small snack/beverage and my binder with my one-step questions, blank paper for taking notes and a writing instrument.

Saturday, April 1, 2017

One-Step Questions for Saturday, 8th April - 29 weeks to the Pre-Test

One-Step Questions for Saturday, 8th April - 29 weeks to the October Pre-Test

Welcome candidates to the November Black Belt cycle.  Over the next 29 weeks we will be working hard towards our goal of being prepared candidates for the October Pre-test.

Today we talked about the 4 rules to follow in order to get your Black Belt or next degree.  If you don't have these written down in your binder print them off and put them in the front of your book so you know how to accomplish your goal.

1.  Follow the One-Steps.  Print off the One-Steps for each week and check the items off as you accomplish them.  Break them up over the 3-5 days of training that you do each week so you ALWAYS know what you need to work on when you are on the mats.

2.  THERE IS NO MAGIC THAT CAN REPLACE PRACTICE.  Plan on spending anywhere from 10-15 hours each week practicing in class and outside of class in order to achieve your Black Belt.

3.  On Saturday start at 7:15 Yoga and end when they close the doors at 11:30AM.  The Pre-Test is anywhere from 5-7 hours long. Push yourself to work as hard as you can every Saturday and by the time the Pre-Test comes along your endurance will match what is going to be thrown at you.

4.  Weapons, board breaks and self-defense are the fun icing on the cake.  If you aren't nailing the basics and getting forms checked off you can have the most amazing weapons form ever done at the dojo and it won't matter.  You don't move on to get your Black Belt without getting forms checked off.

I'm going to add one more in that we discussed at the tail end of class.
5.  Have your binder out and ready to take notes before you ask for someone to look at your form.  When someone takes the time and effort to assist you on your journey, respect them by being ready to write down what they tell you to work on.  If you don't understand something ASK them what it means.  If they tell you to fix something but you don't know how ASK them to give you exercises to work on to fix the problem.  If you have been given something to work on and you DON'T do it - that is on YOU.  If you take this process seriously you will be seen as a serious candidate and people will invest their time and energy into helping you on your journey. 

One-Step Questions for Saturday, 8th April - 29 weeks to the October Pre-Test

1.  I practiced my 6 Palchugi forms plus Taeguek Ee, Sah and Yuk Jang for 3 sessions this week.  That means if you are having trouble remembering a form you do it over and over again until you get it right.

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

If you haven't taken those first two steps forward then see #1-5 above regarding achieving your Black Belt.  Those first two steps tell everyone whether you are a serious candidate or not.

3.  I have done 5 perfect pushups 3 times this week.

4.  I have done 30 round kicks on the bag 3 times this week.

5.  I have done 5 crunches 5 ways for a total of 25 good crunches with pauses at the top 3 times this week. 

See this link on how to do Crunches 5 Ways http://bbcandidate.blogspot.com/p/crunches-5-ways.html

6.  I have done 1 run this week outside of class.

7.  I have video taped myself doing Taeguek Ee, Sah and Yuk Jang and have viewed those tapes to see what I need to work on.  Check your shoulders, foot placement, stances, hands, chambers, timing, etc.  

See this link for how to get a Taeguek Form checked off - print the document off and add it to your binder.
http://bbcandidate.blogspot.com/p/how-to-get-form-checked-off.html

8.  I have practiced my Ax kicks 20 kicks (10 per leg) 3 times this week making sure my foot is toe up on the upswing and toe pointed down on the down stroke.  I am practicing tempo slowing down my kick on the upswing and bringing it down strong on the down stroke so I have a noticeable speed difference.  I have video taped myself to make sure I have accomplished this skill.

9.  My gear bag is ready to go for a full day of working out - I have my running shoes, clothing appropriate for running outside, my weapons, a small snack/beverage and my binder with my one-step questions, blank paper for taking notes and a writing instrument.

Saturday, March 4, 2017

One-Step Questions for Saturday, 11 March - 5 weeks to the Pre-Test

 Edit:  If you are a candidate for the November group - be sure to practice Palchugi Ee Jang, video tape it on Monday and Friday looking for improvement and mentally review it going slowly and perfectly in your mind to incorporate all the feedback given in today's class.

One-Step Questions - Saturday, 11th March - 5 Weeks to the Pre-Test
1. I have physically practiced all 12 of my lower forms plus Taeguek Chil Jang for 3 sessions this week.

2. I have mentally reviewed all of my 12 lower forms plus Taeguek Chil Jang 5 times this week.

3. I have done 85 pushups this week with the first 50 consecutive without dropping or breaking - 3 times this week.

4. I have done 425 Round Kicks on the bags 2 times this week plus 500 round kicks once this week.

5. I have done 3 training runs this week - one of which was 1.5 miles. Note the time in your binder.

6. I have done 25 crunches 5 ways (total of 125 crunches) 3 times this week.

7. I have Palchugi Ee, Sah and Yuk Jang checked off. (Due February 25th)


8. I have at least 20 hours of teaching time logged towards my 30 hour requirement.

9. I video taped myself doing Palchugi Ee, Sah and Yuk Jang plus the form I am working on for check off if applicable.

10. I video taped myself doing my weapons form to music, self-defense and board breaks this week.