Friday, February 22, 2013

Basic Training Guide for Candidates 6 weeks or closer to Pre-Test

After reviewing all the Candidate game plans / strategies that were submitted, I've put together a basic training outline to help you be aware of where you should be in your Black Belt journey if you are serious about reaching your goal in May.  

We will discuss this outline in the Saturday, 23 February class and hard copies will be sent home with all Candidates.  

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, February 18, 2013

One-Step for week #5 - Sat Feb. 23

Hello my fellow martial artists -

If you didn't already get me your strategy/game plan document - you have until next Saturday to get that completed along with the extra pushups.

This week I want you to use your game plan to direct your training.  Think about the things that you KNOW you need to work on.  Remember what I said last Saturday - a Black Belt is someone who knows what needs to be done and just does it.  Adjust your training time to focus on the items that still need work and briefly review the things that you are feeling solid on.  As most of you have this week off from school, I hope you'll take advantage of the extra time to work on things like your self-defense and your weapons form.

I'm sure I'll see some of you this week at the dojo but if not, I look forward to seeing you on Saturday!

Train hard and stay strong!

Ms. Paige

Wednesday, February 13, 2013

Show me your indomitable will....

Having a game plan or strategy at this stage of training is the only thing that will help you conquer those feelings of being overwhelmed and stressed out.  The only person it will benefit is YOU so I hope you take this assignment for what it is - an effort to help you through the last 6 week hump and get you to the Pre-Test as a prepared, confident candidate who can perform all requirements.

Your strategy/game plan doesn't have to be a huge document.  It should only take you 10-15 minutes at the most to write up a quick summary of the areas you need to work on for the next 6 weeks.  You can write it, type it, dictate it to your parents, put it in cartoon format or anything else that conveys to me that you have a game plan to get you from today to April 6th.

I look forward to seeing you all on Saturday!

Ms.  Paige
via tumblr |

Sunday, February 10, 2013

One Step Questions for Week #6 - Feb 16th

Item #1 is a MANDATORY requirement for all May 2013 Candidates participating in my class.  Failure to complete step #1 will mean that you are not allowed to participate in the class - you will sit on the sidelines missing valuable training time while you complete this task.  Plus you'll owe me an extra 500 pushups (not kidding so just do it).

1.  I have written down (written,typed or dictated) my game plan for getting all my requirements done and being prepared for the Pre-Test on April 6th.   This can be in outline or in paragraph format.  It doesn't need to be a huge essay or extremely detailed but simply what your strategy/game plan will be based on the assessments you had on Saturday, 2 Feb to be a prepared candidate with all your requirements covered, taping completed and your forms memorized with solid technique. 

You must have TWO copies - one to keep in your binder for your reference and one to turn in to Ms. Paige.  If you are under 18 the turned in copy MUST be signed by a parent or guardian.  You should take this opportunity to discuss with your family what support you'll need over the next 6 weeks.

2.  I have Palchugi Ee and Saw checked off (due Feb 16th).

3.  I have Palchugi Yuk checked off (due Feb 16th).

4.  I did 150 pushups this week broken into 25 pushup segments.  Focus on changing up your style to work different muscle groups.  Try triangles, wide, hands off-set, elbows going straight back, incline (hands up on a chair or bench) or decline (feet up on a low stool or ball), tricep dips off the couch, etc.

5.  I did one set of 100 pushups this week (timing is optional).  If you have trouble with this see my pushups post by clicking HERE.

6.  I practiced sparring this week - minimum of 2 consecutive sessions of 2 minutes each.  Your final requirement for first degree is 3 segments of 2 minutes each.  

7.  I did my 50 crunches 5 ways at least 2 times this week.  Focus on curling your spine like Instructor Jay Lynn and Instructor Leni demonstrated in Saturday's class.


8.  I did my 400 multiple rounds kicks on the bag 3 times this week.

9.  I physically practiced my 15 forms at least 3 times this week.  One time was random order.

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

11.  I practiced my weapons form this week.

12.  I practiced my self-defense routines this week.

13.  I ran through my board break routines this week.

14.  I have at least 12 hours of teaching/assisting time logged at the dojo.


Sunday, February 3, 2013

One-Step Questions for Week #7 - Feb 9th 2013


Hello friends -

I hope this weekend you were able to reflect on Saturday's classes and think about where you are in your training, where you want or need to be and assess the areas that might need additional focus over the next 7 weeks.  You still have time to add new things to your training routine so use the feedback you received to help create a game plan for what you need to accomplish over the next few weeks.  

Remember, the current Black Belts and the Instructors are all here to help you so if you need some guidance or want to talk about where you are just let someone know.  

Getting your Black Belt is a long, hard journey.  No one will ever say it is easy but I will say that in the end everything you've gone through will be worthwhile.  While it can seem overwhelming as we turn towards the end of our training time, the pressure, intensity and attention to detail will help you be prepared and confident when April 6th comes.

Work hard and I'll see you on the other side of the rope next week!

Ms. Paige

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1.  I reflected on my requirements assessments from last week and have created a game plan to help get me where I need to be for the Pre-test.

2.  I did 200 total pushups this week broken into 25 pushup segments.  Focus on changing up your style to work different muscle groups.  Try triangles, wide, hands off-set, elbows going straight back, incline (hands up on a chair or bench) or decline (feet up on a low stool or ball), etc.

3.  I ran twice this week.  On one of the runs vary your pace - add some sprints in to help build for sparring.

4.  I did my 45 crunches 5 ways at least 2 times this week.


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

6.  I physically practiced my 15 forms at least 3 times this week.  At least one time should be in random order.

7.  I mentally practiced my forms at least 4 times this week.

8.  I practiced my weapons form this week.

9.  I practiced my self-defense routines this week.

10.  I ran through my board break routines this week.

11.  I have at least 8 hours of teaching/assisting time logged at the dojo.

Friday, February 1, 2013

One-Step Winners Chart for Week #9


One-Step Winners Chart as of Week #9
                            
                                                            #Weeks until the Pre-test!
Name
19
18
16
15
14
13
12
11
10
9
8
7
6
5
4
3
2
Aidan
X

X
X
X
X
X
X
*
X







Brett
X

X
X

X

X
N
X







Craig
X

X
X
X
X


O








Cameron
X

X


X











Joshua
X




X


C








Julian
X

X
X

X
X

L
X







Leni
X

X
X
X
X
X
X
A
X







Nathan
X
X
X
X



X
S
X







Misa


X

X
X
X
X
S
X







William


X



X
X
*
X







Ryan



X



X

X







Anthony



X

X

X

X







Alex




X

X
X









Dave





X

X









Cooper







X

X


















































Congratulations to the following candidates that achieved One-Step on Week #9:
Mr. Aidan
Mr. Brett
Mr. Julian
Ms. Leni
Mr. Nathan
Ms. Misa
Mr. William
Mr. Ryan
Mr. Anthony
Mr. Cooper