Friday, December 27, 2013

One-Step Questions - Week #15 Saturday, 4th January

Hi All -

I hope you enjoyed a wonderful holiday week with lots of family, fun and special times!  What was originally going to be a two-week One-Step has turned into a one week instead but here it is at last.

Congratulations to the following candidates who made it across the rope on Week #17:
Ms. Leni
Mr. Cody

Give yourselves a big high five for all your hard work!


One-Step Questions for Week #15, Saturday, 4th January 2014

1.  I have Palchugi Ee, Saw and Yuk Jang checked off (due date for fist thee forms was 23 November).

2.  I have Taeguek Ee Jang checked off (T. Ee, Saw and Yuk Jang due 25th January)

3.  I have Taeguek Sah Jang checked off.

4.  I have practiced all 15 + of my forms 2 times this week - go slow and ensure good technique.

5.  I have done 200 round kicks on the bag 2 times this week.

6.  I have done 500 roundkicks on the bag one time this week.

7.  I have done 30 each of Crunches 5 Ways twice this week. 

8.  I have done 2 sets of 35 pushups -  2 times this week (total of 140 pushups).

9.  I have done one full 1.5 mile run this week.

10.  I have done two other runs this week - can be any training style.

 (Question 9&10 - you can subsitute triathalon training - elliptical, rowing and bike  - two training sessions cover both these questions.)

11.  I have at least 15 sequential moves to my weapons form memorized and can perform it at Saturday, 4th Jan class (weapons form is due today).

12.  I have practiced my board breaks one time this week and have worked to improve my sequences by adding kihaps, tightening up foot work (no extra steps), adding dynamics, making sure I look crisp, working on my reach, gaining speed, etc.

13.  I have three sets of my self-defense moves written down and have practiced these to check for realism and flow (Self-defense due Feb 1st)

Saturday, December 14, 2013

One-Step Questions Week #17 - Saturday, 21 December

Congratulations to the following candidates who made it across the rope on Week #18:
Mr. Cody
Mr. Brock

Keep up the good work guys!  Very proud of you for rocking it out!

Remember - your Saturday training COUNTS towards your One-Step Questions.  If you finish doing Taeguek and Palchugi Yuk along with Chil, Pal and Koryo two more times today you can check off TWO of your "practice your forms" times for the week.  You did requirements testing today - that counts too!

One-Step Questions for Week #17, Saturday, 21 December 2013

1.  I have Palchugi Ee, Saw and Yuk Jang checked off (due date for fist thee forms was 23 November).

2.  I have Taeguek Ee Jang checked off (T. Ee, Saw and Yuk Jang due 25th January)

3.  I have Taeguek  Saw checked off.

4.  I have taped myself doing the form I am currently working on getting checked off to see where I need to improve.

5.  I have practiced all 15 + of my forms 4 times this week focusing on taking it slow and ensuring good technique.

6.  I have done 175 round kicks on the bag 2 times this week.

7.  I have done 500 timed roundkicks on the bag one time this week.

8.  I have done 30 each of Crunches 5 Ways and 4 bridges at an 8 count two times this week.

9.  I have done 2 sets of 30 pushups (60 total) 2 times this week.

10.  I have done one timed set of 100 pushups once this week.

11.  I have done one full 1.5 mile run this week.

12.  I have done two other runs this week - can be any training style.

13.  I have 30 moves of my weapons form written down and have physically practiced the moves to check for flow  (Due January 4th).


Saturday, November 30, 2013

One-Step Questions - Week #18 Saturday 14th December

There is no class on Saturday, 7th December due to the Holiday Sale at the dojo so these questions will cover two weeks.  

Congratulations to the following candidates who made it across the rope on Week #20:
Mr. Cody
Mr. Brock
Mr. Eric

One-Step Questions - Week #18 - Saturday, 14th December.

1.  I have Palchugi Ee, Saw and Yuk Jang checked off (due date for fist thee forms was 23 November).

2.  I have Taeguek Ee Jang checked off (T. Ee, Saw and Yuk Jang due 25th January)

3.  I have practiced all 15 + of my forms 5 times in the past two weeks.  Practice like you want to perform.

4.  I have done 150 round kicks on the bag 3 times in the past two weeks focusing on perfect round kicks.

5.  I have done 500 timed round kicks on the bag once in the past two weeks.

6.  I have done 25 each of Crunches 5 Ways and 4 bridges at an 8 count - 4 times in the past two weeks.

7.  I have done 2 sets of 25 pushups (50 total) 2 times this week.  Focus on technique - see tab above on 100 pushups.

8.  I have done one timed set of 100 pushups once in the past two weeks.

9.  I have done one full 1.5 mile run in the past two weeks.

10.  I have physically practiced my board break sequences (Due Dec. 7th) to check for flow of movement.  If you don't have boards for breaking, use place holders like pillows or cups.  Focus on technique and eliminating any extra foot movement not required for your sequence.  Make sure you are kihaping.

11.  I have 20 moves of my weapons form written down.  (Due January 4th).

12.  I have one set of my self-defense moves written down.  A set is one move and the counter move - example a front choke and you break through with hammer fist down the middle. (Due March 15th)



Sunday, November 24, 2013

One-Step Questions Week #20 - Saturday, 30th November

LOOK at the top right hand corner of this page - do you see the "Follow by E-mail" box?  Fill in with your e-mail (I don't receive it so it will stay private) and then when you get a "Subscription Confirmation" e-mail in your inbox, click on confirm.  This way all my posts will automatically be sent to the e-mail you give and you won't need to remember to visit this blog after class.  When you are done with this class and have your Black Belt, simply unsubscribe from the blog and you won't have to worry about One-Step any more.  Just one more way I'm trying to assist you in managing the work load.

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Hi All -

I know schedules are a little odd this week with Parent/Teacher conferences and people travelling over Thanksgiving.  If you are able to get into the dojo more often this week because of the shorter school days, I recommend putting in the extra time now to get ahead of the due date schedule before the holidays and winter break when dojo time is more limited.  Remember it takes about 10-15 hours of focused productive mat time a week to achieve your Black Belt.  Even if you aren't going to be there this coming Saturday, you need to put in the time as you are down to 20 weeks left until the pre-test.

There will be fewer questions this week which means you'll have fewer questions you are able to miss and still cross the rope.  I was disappointed in how few made it across the rope when you only had to do 9 out of 14 questions to make it.  I hope to see more of you crossing this coming week.

Congratulations to the following candidates who made it across the rope this week.  Keep up the good work people!
Ms. Mariam
Mr. Greyson
Mr. Michael
Mr. Cody

One-Step Questions for Week #20, Saturday, 30th November:

1.  I have Palchugi EE,  and Palchugi Saw Jang checked off (due date for the first three forms was 23 Nov.)

2.  I have Palchugi Yuk Jang checked off.

3.  I have practiced all 15(+ for 2nd and higher degree) of my forms twice this week. Running all your forms takes approximately 25 minutes once you have achieved memorization.  Memorization is achieved through consistent practice.

4.  I have done 125 round kicks on the bag 3 times this week making sure they are round kicks (top of foot hitting and belt knot going from side to side) above the bag line.  If you aren't at the dojo, you may practice these at home on a pillow or couch cushions.

4.  I have done 20 each of Crunches 5 Ways (total of 100) and 3 bridges at an 8 count (see tab above if you don't know what Crunches 5 Ways and Bridges are) 2 times this week.

5.  I have done 2 sets of 25 pushups (50 total) 2 times this week.  Focus on technique - see tab above on 100 pushups. 

6.  I have done a run once this week.

7.  I have worked on my punches in a mirror 3 times this week - check for wrist curls (relax muscles and pinch sides of wrist and it will fall into a straight position), make sure your elbow has a slight bend in it to protect your joint and to place your fist off the center of your chest, a marble should roll from your elbow down to the center two knuckles off your fist.  Your shoulders should be level and straight and your non-punching fist tucked tightly above your belt. Do one set of 20 punches in low horse stance 3 times this week.
THIS CAN BE DONE AT HOME in the bathroom mirror.

8.  I have worked on my high blocks in a mirror 3 times this week making sure I am chambering symmetrically and parallel (should look like a diamond shape in the mirror), when you make your high block check for the arm to be just above your forehead, no wrist curls and the profile of your arm shows the flat inside curl of your fingers in the mirror.  Do one set of 20 high blocks in walking stance 3 times this week.
THIS CAN BE DONE AT HOME in the bathroom mirror.

9.  I have worked on my double knives in a mirror 3 times this week making sure my arms are going straight out of the shoulder, front arm is at a 90 degree angle and in line with the back arm.  Your hands are in a good knife position meaning the hand is not cupped, the thumb is in line with the fingers and the fingers are straight and not curled back or forward.
THIS CAN BE DONE AT HOME in the bathroom mirror.

10.  I have one set of my board breaks written down.  I have practiced it to see if the flow of motions feels good.   Board Breaks are due on December 7th.

11.  I have 10 moves of my weapons form written down.  They do not have to be the first ten moves.  See tab above for recommendations on weapons form creation if you are having trouble.  Weapons form is due on January 4th.

Sunday, November 17, 2013

One Step Questions - Week #21 Saturday, 23 November 2013

*Edited to add:  If you put your e-mail address in the box in the top right that says "Follow by E-mail" and hit submit a message will be sent to your inbox to confirm your subscription to this site.  Once you confirm it, whenever I post to this blog a copy will be sent directly to your e-mail.  That way you don't have to remember to come here to get the One-Step questions.

I don't receive a listing of who has signed up so your e-mail address is private and secure and when you have completed your journey you can click "Unsubscribe" and you will no longer get these in your e-mail.  Hope that helps you manage your communications!


Quick review of how to get a form checked off
1.  Have a Black Belt or Instructor watch your form.
2.  Write down the things they told you to work on in your binder.
3.  WORK on those items.
4.  Ask that person to watch your form again OR if that person is not available ask another Black Belt or Instructor.  
5.  TELL that person what you have been working on and ask if it is fixed.
6.  IF that person checks you off, then you can sign up to have your form looked at for check off.
7.  That person may give you more items to work on before you should be looked at by an Instructor.  If that is the case, write those items down and repeat the steps to get to check off level.


One-Step Questions, Week #21 Saturday, 23 November 2013

1.  I have Palchugi EE Jang checked off.

2.  I have Palchugi Saw Jang checked off.

3.  I have Palchugi Yuk Jang checked off (due date for the first three forms is today, 23 Nov.)

4.  I have memorized (meaning I can perform in random order on my own without prompts or pauses) the 6 Palchugi forms.

5.  I have practiced all 15 of my forms one time this week for 1st Degree candidates.  If you don't have the top 3 memorized yet, see the forms cards tab above OR purchase a forms binder at the dojo.  2nd+ degree canadiates, please do the full set of 16-17 forms once this week.

6.  I have video taped myself doing the form I am currently working on checking off and watched myself on a larger screen (tiny you is perfect, big you shows what you need to work on) to see what needs to be fixed.

7.  I have done 100 round kicks on the bag 3 times this week making sure they are round kicks (top of foot hitting and belt knot going from side to side) above the bag line. (Be sure to let Instructor Marcia know your totals so she can add to the Kick-a-thon numbers.)

8.  I have done 20 each of Crunches 5 Ways (total of 100) and 3 bridges at an 8 count (see tab above if you don't know what Crunches 5 Ways and Bridges are) 2 times this week.

9.  I have done 2 sets of 25 pushups (50 total) 2 times this week.  Focus on technique - see tab above on 100 pushups. 

10.  I have done a run once this week.

11.  I have worked on my punches in a mirror 3 times this week - check for wrist curls (relax muscles and pinch sides of wrist and it will fall into a straight position), make sure your elbow has a slight bend in it to protect your joint and to place your fist off the center of your chest, a marble should roll from your elbow down to the center two knuckles off your fist.  Your shoulders should be level and straight and your non-punching fist tucked tightly above your belt. Do one set of 20 punches in low horse stance 3 times this week.

12.  I have worked on my high blocks in a mirror 3 times this week making sure I am chambering symmetrically and parallel (should look like a diamond shape in the mirror), when you make your high block check for the arm to be above your forehead, no wrist curls and the profile of your arm shows the flat inside curl of your fingers in the mirror.  Do one set of 20 high blocks in walking stance 3 times this week.

13.  I have worked on my front stances - 20 each side 3 times this week.  My hips are parallel to the wall I am facing, my back leg is completely straight, my shoulders are over my hips and I can make my stance lower by bending my knee and dropping my hips towards the floor.  Check how you look sideways in the mirror to make sure your torso is not coming forward in your stance.  How low can you go and still kick out of your stance?

14.  I have worked on my walking stance 3 times this week making sure my heels are pointed straight back, my feet are slightly wider than my hips and there is no visible bend in my knees.  Check this on the back leg of Taegeuk Ee Jang - do your feet go back to a true walk stance after kicking?

Saturday, October 26, 2013

1st Degree Candidates - your first assignment

Hello to my upcoming class of 1st degree candidates.  Your "season" in my class officially starts after the current group graduates in November to Black Belts.  At that point in time I will begin the One Step questions to assist you in your training and keeping on top of the work load.

Assignment #1:  For the next few weeks until the One-Step questions start, I would like you to focus on memorization of your 6 Palchugi forms. 

What do I mean by memorization?  That you can perform all 6 of the forms in any order ALONE on the floor without any prompts or long pauses.  

Assignment #2:  I would also like you to video tape yourself doing the first 6 forms and begin to become aware of the things that are being looked at to get a form checked off.  
- Hip placement - is your belt level in stances or are you thrusting one hip out or up?
- Foot placement - are your heels straight back on front stances, walking stances?  is your back foot pointed at a forward angle on back stances with 60-70% of your weight on the back foot?
- Are you spotting crisply?
- Strong transfer or weight (settling/timing) where your whole body comes to a stop at the same time.
- All kicks at or above waist level
- Rechambering of all kicks and strikes 
- Hand placement and symmetry of chambers

These are a few of the things you'll be working on over the next 6 months and a good place to start.  You need to really see where you are at and understand what we are looking for in order to meet the expectations and get your forms checked off.  I highly recommend getting a private lesson early in your journey and have someone look at a Palchugi and a Taeguek form to check you for body placement / foundation issues.

Assignment #3:  When practicing your forms be sure you give that tiny strong pause at the beginning and end of each leg and really firm up your arm muscles while you are doing it.  Your forms will look cleaner and you will work on isometric isolation of the arm muscles which will help strengthen them for pushups.

If you have any questions, you can leave a comment on this post.  I will automatically be notified of comments and will respond during the week.  Congratulations on making the decision to go out for your 1st Degree!  As with most difficult things in life, your hard work and perseverance on this journey will all be worth it in the end.

Ms. Paige

Saturday, August 17, 2013

Basic Training for Candidates 6 weeks and closer to Pre-Test

Hello my friends -

I hope you all enjoyed your pancake breakfast this morning!  It was well deserved after requirments and forms this morning plus a run to the firehouse.  Things are coming together for many of you now, the work you have been putting in on running forms is showing in the incremental improvements I've been watching for.  Take the time to video tape yourself and then compare it to your earlier tapes - I think many of you will be surprised at just how far you've come.

During the last candidate session, I put together a training guide for candidates who are 6 weeks or closer in to the Pre-Test.  This is a basic guideline that covers the areas you should be working on. If you have areas that need more work, you should put extra time into those areas.

This is a guideline not One-Step questions.  This week I'd like you to work from this list and have you evaluate yourself to see where you are now.

Train hard and have a good week,

Ms. Paige

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

Forms:
- All 15 forms with technique 4 or 5 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
- One endurance run 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 crunches/full sit ups (50 each crunches 5 ways) 3 times a week

Round Kicks:
-350/400 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:

- Pick music
- 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

Monday, August 12, 2013

One-Step Questions for Week #7 8/17/13

Hi Guys -

Sorry this one is a little late.  The other parts of my life got a little hectic this weekend.

So, what I've been hearing and seeing is that some of you are feeling a bit worn down and tired.  I know its been a long hard slog getting to this point in the training. I'm going to let you in on a few secrets.

1.  EVERYONE goes through the phase where they are burned out on doing forms, constantly working out and pushing themselves.

2.  That means its gut-check time.  How badly do you want to wear that Black Belt around your waist?  What does that achievement mean to you?  How far are you willing to push yourself in order to achieve this goal?  Are you willing to do what you must in order to become who you want to be?

3.  How do you make a diamond?  By putting a lump of coal under an intense amount of pressure for a long time.  In your case, you get 24 weeks to transform yourself from your Bo-Dan beginnings into a diamond.  All your effort will be worthwhile when you stand in the spot light and SHINE as a Black Belt.

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For this week's One-Step Questions I'm going to focus in again on forms.  If you have an area that you know is a weakness (self-defense, running, your weapons form, etc.) then do these items in addition to the following questions.

1.  I physically practiced my forms for three sessions this week.  During each session I did each form AS MANY TIMES as it takes to get that form to a check-off level.  For some forms that may be two in a row.  For some forms that may be 8 times in a row on the same form.  Complete all 15 forms in this manner.

What is a form done at check off level?  Here are a few things we are looking for - this list is not complete but just a few things off the top of my head.  You should think about these things as you are doing forms to make sure you really are at "check off" level.
1.  Correct foot placement throughout the form.
2.  Sharp spotting throughout the form.
3.  Arms are kept strong, punches at the correct level, elbows are tucked in, good fight stance with arm placement, hitting chambers and punches not placing, etc.
4.  You start and finish each leg of the form with a strong movement.
5.  Don't rush into the leg, take that second to set yourself strongly before moving into the form.
6.  Your kicks are above belt level, you have good lock outs, your chambers are at height, good balance and full extension on your kicks.
7.  Eye level - you are fighting an opponent directly in front of you and keep your eyes at this level
8.  Intensity - eye of the tiger time guys, I don't want to see you walking through the motions, each form is a fight with an opponent, look strong throughout.
9.  Good breathing - kihaps, keeping your breathing in time with your motions (sounding like a train puffing with kicks and punches).
10.  Good, deep stances with feet in the correct position.
11.  Hands are kept in TIGHT fists and when chambered, you are at belt level with elbow pulled all the way back and no chicken wings.
12. Chambers are sharp with correct placement, no wrist curls, 90* on front chambers and good symmetry on downblock/overhead block chambers.
13.  Tight knife hands



Sunday, August 4, 2013

One Step Questions for Week #8 - August 10th, 2013



1.  I have timed myself doing my 100 pushups once this week.  In addition, I did 100 non-consecutive pushups focusing on perfect pushups once this week.

2.  I have timed my full run once this week to improve time and done one additional training run.

3.  I timed myself doing my 100 good crunches (hands on chest not behind neck, shoulders lifted off the ground) once this week.  

4.  I've done 45 crunches 5 ways twice this week.

5.  I did my 350 multiple rounds kicks on the bag 3 times this week.

6.  I physically practiced my forms three times this week doing each form twice in a row.  The first time through is to refresh and the second time through is to focus on technique so do it slowly with attention to detail - stances, foot work, chambers, spotting, timing, intensity, eye-level, etc.  Do them as you would for check off.

7.  I practiced my weapons for 3 times this week.

8.  My self-defense routines are complete, have been reviewed by an Instructor or a current Black Belt and I have one routine memorized and am prepared to demonstrate it. (Due August 10th)

9.  I have Palchugi Il, Sam and Oh Jang checked off (Due July 27th).

10.  I put in additional teaching hours this week.

11.  I practiced my board breaks this week.

Saturday, July 27, 2013

One Step Questions for Week #9 - Saturday 3rd August

Candidates -

As I said in today's class, practicing ALL your forms multiple times a week is a cornerstone to getting your Black Belt.  It is necessary for memorization, timing, fluidity and the incremental progression on technique we are seeking from all candidates.

Because many of you are not currently devoting the time necessary to this critical step, this week's questions will focus only on forms. You will need to work on all other items as you see fit in your training schedule but my questions will focus on just forms. You will need to pass all questions in order to cross the rope next week.  

One-Step Questions for Week #9 - Saturday 3rd August

1.  I physically practiced all 15 of my forms 6 times this week.  

(When doing a forms session, if you do each form two times in a row, it will count as 2 sets.  I'd like you all to get in the habit of 3 sessions a week doing each form twice.)

2.  I mentally reviewed all my forms 5 times this week.  





Saturday, July 13, 2013

One-Step Questions for Week #10, Saturday, 27th July

One-Step Questions Week #10, Saturday 27th July

1.  I have had two timed runs pushing myself for improvement in the last two weeks and two other non-timed training runs. (Total of 4 runs.)

2.  I have done my 100 pushups 4 times in the past two weeks focusing on perfect pushups.  This can be broken up, not consecutive and not timed but you need to be striving for perfect pushups. 

3.  I have done 300 consecutive multiple round kicks on the bags 6 times in the past two weeks.  Make sure these are round kicks with belt wagging and not front kicks.  Kicks should be above the line on the bottom of the bag and hitting with the top of your foot.

4.  I have done 40 each of "crunches 5 ways" plus 8 bridges at 8 count 6 times in the last two weeks.  When you crunch up briefly hold the crunch position (1 or 2 seconds) to give your abs a good workout.  Make sure you are stretching your fingers past your toes on the full sit ups to give your hamstrings a bonus stretch.

5.  I have physically practiced all 15 of my forms 6 times each in the past two weeks.

6.  I have mentally run all 15 of my forms 6 times in the past two weeks.

7.  I have quizzed myself by writing out or speaking aloud each of my 15 forms one time each over the last two weeks.

8.  I have video taped my weapons form and viewed it for improvements.  Look especially for strong beginnings, strong finishes, adding dynamics, changes in tempo, height variation, etc. 


9.  I have started searching for music for my weapons form.

10.  I have Palchugi El, Sam and Oh Jang checked off (Due 27th July).

11.  I have two of my Self-Defense routines written down.  I have practiced them with partners to make sure the routines make sense physically (you can partner with a parent to walk through these). (Self-Defense is due September 14th)

12.  I have at least 12 hours of teaching time logged and signed off.

13.  I have asked at least one person to be a board holder and at least one person to be a Self-Defense partner. (Due Sept 14th)

14.  I have video taped myself doing all 15 of my forms to compare it against where I first began.  I have viewed it in order to see where I need to improve (look at stances, holding out kicks, chambers, etc.) but I am also proud of how much I have improved since I began this journey.

15.  I have video taped my board breaks to look for improvements.  Can you add some variation in height? a fun beginning?  dynamics? am I kihaping loud enough on my breaks?  See what you can tweak to make these even better!

Sunday, July 7, 2013

One-Step Questions for Week #12 - Saturday, 13 July

Hi Guys -

Instead of posting questions to cover two weeks (last week and this week) I'm posting this with just one week's worth of questions.  I hope you all enjoyed your week long break and your 4th of July holiday and are ready to get back in gear for your final 12 week push to Black Belt!

Ms. Paige

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One-Step Questions, Week #12 Saturday, 13 July 2013

1.  I ran the full 1.5 miles 1 time this week and logged my time.  In addition, I had one other running training session (can be interval or other training) this week.

2.  I did my 100 consecutive pushups once this week timed and once focusing on technique (total of 200 pushups)

3.  I have done 275 consecutive multiple round kicks on the bag 3 times this week.

4.  I have done 40 each of "crunches 5 ways" plus 6 bridges at 8 count 3 times this week.

5.  I have physically practiced all 15 of my forms 3 times this week.

6.  I have mentally run all 15 of my forms 2 times this week.

7.  I have done air sparring or partner sparring for two 2 minute sessions with a 30 second break in between (total of 4 minutes).

8.  I have practiced my weapons form at least 2 times this week.

9.  I have asked a current Black Belt or an Instructor to watch me do my weapons form for feedback.

10.  I have Palchugi El and Palchugi Sam checked off (Palchugi El, Sam and Oh are due July 27th).

11.  I have video taped myself this week doing the form I am currently working on checking off to observe and correct technique.

12.  I have run through my board breaks once this week.

13.  I have worked on my self-defense this week.

Sunday, June 23, 2013

One-Step Questions for Week #14 - 29th June 2013

One-Step Questions - Week #14  29th June 2013

1.  I practiced my running 2 times this week.

2.  I did pushups for a total of 200 this week - 8 sets of 25 done in at least 4 different ways (triangle, tricep dips, wide, offset, toes on bag, etc). 

3.  I have done 250 consecutive multiple round kicks on the bag 2 times this week.

4.  I have done 35 each of "crunches 5 ways" plus 5 bridges at 8 count 3 times this week. (This one is all about getting your forms checked off by improving your lock outs and balance so make sure you are holding at the top on each crunch.)

5.  I have physically practiced my forms 3 times each this week.


6.  I have mentally practiced my forms at least 3 times this week.

7.  I have physically practiced my board breaks this week.

8.  I have at least 4 hours of teaching time logged and signed off on in my journal.

9.  I have practiced air sparring (alone or with a partner) for 3 consecutive minutes this week.  You don't need to make contact to stay busy and be sure to practice using two or three sequential moves - not just exchanging single round kicks.

10. I am doing a stretching routine to work on improving my flexibility for axe kicks and front stances.


11.  I have my weapons form completed and prepared for demonstration. 

12.  I have at least one of my self-defense routines written down and have asked an instructor or Black Belt to watch me go through it to make sure it is realistic.

Saturday, June 15, 2013

One Step Questions - Week #15 22nd June 2013

Remember what we talked about today - you can spend your summer playing video games or spend your summer playing video games AND getting your Black Belt.  

It takes about 10-15 hours of mat time a week to achieve a Black Belt.  Figuring in 10 hours of sleep for kids, that is 14 hours a day of time or 98 hours a week. 15 hours of training a week still leaves you with 83 hours a week to have fun this summer.  


One-Step Questions - Week #15  22nd June 2013

1.  I practiced my running 2 times this week.

2.  I did my 100 pushups 2 times this week.

3.  I have done 225 consecutive multiple round kicks on the bag 2 times this week.

4.  I have done 35 each of "crunches 5 ways" plus 5 bridges at 8 count 3 times this week.

5.  I have physically practiced all 15 of my forms 3 times each this week.


6.  I have video taped myself doing the form I am currently working on getting checked off this week. 


7.  I have video taped myself doing the forms that I have checked off and made sure that I am performing them with technique that is at the same level or higher than when I had them checked off.


8.  I have at least 2 hours of teaching time logged and signed off on in my journal.

9.  I have practiced air sparring (alone or with a partner) for 3 consecutive minutes this week.  

10.  I have integrated a stretching routine and am working on hamstring stretches for better front stances and axe kicks.



Congratulations to the following One-Step Winners for Week #16
Mr. Ben
Mr. Eli
Mr. Cameron
Ms. Eva

Updated Winners Chart (week #18 data provided by Instructor Dan)
Name
23
22
20
19
18
17
16
15
14
10
9
8
7
6
5
4
3
Bryce
X
X
X














Cameron
X
X
X
X
X

X










Eli
X
X

X
X

X










Justin
X
X
X
X













Mariam
X

X














Max
X
X
X
X













Vail
X
X
X














Michael

X















Cody

X
X
X













Eva


X
X


X










Jacob


X














Ben






X