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

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