Monday, December 29, 2014

One-Step Questions for Saturday, 3 January - Week #14

Hello Black Belt Candidates -

You are almost at the half way point in your training journey.  This week I want you to focus on getting more of your forms memorized.  We primed your brains to take in Taegeuk Chil Jang last week - be sure you are practicing it so it stays with you!

Ms. Paige

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One-Step Questions - Saturday, 3 January - Week #14

1.  I have physically practiced my lower 12 and Taegeuk Chil Jang three times this week.

2.  I have mentally reviewed my lower 12 and Taegeuk Chil Jang three times this week.



Saturday, December 20, 2014

One- Step Questions - Saturday, 27th December Week #15


Wishing you all a wonderful holiday!  As a gift to you all I'm streamlining the One-Step questions for this week!

One-Step Questions - Saturday, 27th December Week #15

1.  I have physically practiced my lower 12 and Taegeuk Chil Jang three times this week.

2.  I have mentally reviewed my lower 12 and Taegeuk Chil Jang three times this week.

Enjoy your holiday my friends!

Ms. Paige


Saturday, December 13, 2014

One-Step Questions - Saturday, 20th December - 16 weeks out from Pre-Test

Hello my friends -

As you can see from the title of this post, we are well into our training time already!  I know with the holidays it is sometimes hard to maintain your training routines.  Do the very best you can - mentally review your forms while you stand in lines, physically run forms lightly in an open family room (yes, it counts!), get your pushups in when you first wake up - figure out where you can squeeze in your training so when January comes you don't feel behind

See you at the rope next week!

Ms. Paige
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One-Step Questions for Saturday, 20th December - Week #16

1.  I have physically practiced my forms three times this week.

2.  I have done 200 round kicks on a bag two times this week.

3.  I have done 30 pushups 3 times this week.

4.  I have done 100 crunches two times this week.

5.  I have done 2 training runs this week (Saturday requirements count!)

6.  I have Palchugi El, Sam and Oh Jang checked off.  (Due 11/22)

7.  I have one of my board break combinations memorized and can demo. (All combinations were due 12/13).

8.  I have at least 15 moves of my weapons form written down in my binder. (Weapons form due date 1/10/15).  

9.  I have video taped the form I am working on for check off this week.

Saturday, November 8, 2014

One-Step Questions - Saturday 22 November

Hello Candidates -

Next week is belt testing so there won't be classes scheduled for Saturday 11/15.  I will not be there on Saturday, 22 November but my class will be covered by another instructor.  I will be posting One-Step questions to cover the two weeks while I am gone to help keep your training on target.

I want you to remember facing the current candidates today who are literally days away from achieving their next degree goals.  I know each of you can cross that final finish line, past the pre-test to the ceremonial test and be standing where they were standing 6 months from now.  It takes dedication, perseverance and hard work but you all have the power within to become what you want to become.  

Fix the image in your mind of YOU being across that rope, smiling at the next batch of candidates and wearing your Black Belt around your waist.  Imagine the pride you will feel in your heart knowing you have achieved your goal through hard work and perseverance.  It is waiting there for you to make it reality and we are all behind you to help you on your journey.

Good luck my friends,

Ms. Paige

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One-Step Questions for Saturday, 22 November

1.  I have physically practiced my form four times in the past two weeks.

2.  I have done 175 round kicks on the bag four times in the past two weeks.

3.  I have done 25 pushups 4 times in the past two weeks.

4.  I have done 25 each of crunches 5 ways four times in the past two weeks.

5.  I have done three training runs in the past two weeks.

6.  I have Palchugi El, Sam and Oh Jang checked off.  (Due 11/22)

7.  I have one of my Board Break combinations written down in my binder. (All combinations due 12/13)

8.  I have 2 combination of 3 movements using my weapon written down in my binder.  These combinations are just building blocks of movements you want to use somewhere in your form - things that flow well for you or show off your mastery of the weapon.  (Weapons form due date 1/10/15).  Black Belt testing night is a GREAT time to pick out combinations of movements with weapons that are interesting and can be adapted to your own form.

Sunday, November 2, 2014

One-Step Questions for Saturday, 8th November

One-Step Questions for Saturday, 8 November

1.  I have physically practiced my forms two times this week.


2.  I have done 150 round kicks on the bag two times this week.

3.  I have done 20 pushups two times this week.

4.  I have done 20 each of crunches 5 ways and 3 bridges at an 8 count two times this week.

5.  I have done two training runs this week.




Saturday, October 25, 2014

One-Step Questions, Saturday 1 November


Hello Candidates -

Our Saturday sessions COUNT towards the weekly One-Step Questions.  So, if we complete the 12 lower forms and you are a first degree candidate - that counts as one of the times you need to practice your forms during the week.  If you are a 2nd degree or higher candidate you can finish the top 4+ forms and count that as one of your times.  This also is true for Conditioning class so if you run or do pushups, etc. in that class it counts towards totals for the One-Step Questions.  Hope that helps!

Quick note on Memorization of forms.  There are three methods for adding neural pathways in your brain to achieve memorization and each method creates its own neural pathway.  Doing a combination of these methods will enhance your memory and allow you to perform the forms when you are exhausted and not able to "think".
1.  Physically practice the forms.
2.  Write out the forms.
3.  Mentally review the forms.

This week I am asking that you physically practice your forms and write your forms out or say them out loud to someone to quiz yourself.  Soon we will add in mental reviews which can again be saying things out loud or running forms in your head.

Ms. Paige
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One-Step Questions for Saturday, 1 November

1.  I have physically practiced my forms three times this week. (We finished one time during class on Saturday for first degree candidates.)

2.  I have Palchugi Il, Sam and Oh memorized and can perform these forms alone without prompting or pauses.

3.  I have video taped myself doing at least one of these three forms this week so I can see myself and improve the areas I need to for check off.

4.  I have asked a Black Belt or Instructor to look at my form this week for feedback for check off.

5.  I have done 125 round kicks on the bag two times this week.

6.  I have done 15 perfect pushups two times this week.

7.  I have done 15 each of crunches 5 ways and 3 bridges at an 8 count two times this week (see tab at top for how to do these).

8.  I have done two training runs this week.

9.  I have written out or said out loud each of my forms one time this week.

10.  I have written in my binder one self-defense move and counter move combination.  We are doing self-defense this round in BBC so it is a great time to jot down ideas for things you can use in your combinations.

Saturday, October 18, 2014

Welcome May 2014 Candidates!

One-Step questions are at the end.  Please read through this general summary of my class so you know what to expect and what I expect out of you.

General Class Information:

Class Starts at 7:30AM!  Please be a few minutes early to begin your warm up!


This class is designed to help you learn your forms at a Black Belt level.  We will focus on both current curriculum for check off as well as the full 15 forms required.  The faster you memorize all your forms the faster we can get to technique.  

Check out my Forms tab above to print out my forms "cheat sheets", use the forms binder from the dojo or create your own set of cheat sheets.  

Please make sure you have something to eat prior to coming to class.  I recommend something light that has protein to sustain you through a morning of heavy exercise.  Protein bars worked well for me and I also recommend vitamin water to alternate with plain water.  This will keep you hydrated and keep your energy up throughout the long morning.  I cannot stress enough that you are now training to be a top tier athlete, you must treat your body with respect and care to reflect that.  Nutrition is a very important part of staying healthy on this journey especially as this session happens during cold and flu season - talk to Instructors Dan or Marcia if you have questions.

My class will begin promptly at 7:30AM and run until 8:20AM when you will be given a 10 minute break to get fluids, an energy dense snack and go to the restrooms.   


Class Expectations:

1.  You will come to class with something in your stomach.  People who don't generally can't keep up.

2.  You will arrive prior to 7:30AM with all your gear, binder, running shoes, snack and fluids for a full morning of training and ready for toes on the line AT 7:30AM.  I usually open the doors between 7:15-7:20AM.

3.  You will practice all 15 forms on your own throughout the week for memorization.  Without memorization we cannot work on technique.  Eventually it will take 20-25 minutes to run all your forms back to back.  My expectation is that you will physically do all your forms 3 to 5 times a week and run them mentally daily.

4.  You will give me your best when you are on the floor.  You should always look as good as when you are trying to get a form checked off.

5.  You will work on your fitness requirements throughout the week. 

Remember, all the current Black Belts are here to help you.  Good luck on your journey!

Ms. Paige

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One-Step Questions for Saturday, 25th October

1.  I came to class today having eaten a breakfast that will sustain me through the next couple of hours of training.  (Something that includes protein like eggs, yogurt, cottage cheese, cheese stick, etc. Pop tarts and sugary cereals might taste good but you won't get sustained energy from them to carry you through Forms and Conditioning class.)

2.  In my gear bag I have the tools I need for training today:
 - Fluids for hydration 
 - My binder with blank paper and pen/pencil
 - My running shoes
 - Sparring gear, my chosen weapon, etc.

3.  In my binder I have created a section for forms and have the written forms in there to assist me with memorization.  You can use the long forms that can be purchased from the dojo, you can create you own cards or you can use the forms cards I created (see tabs at the top).

4.  I have Palchugi El, Sam and Oh Jang memorized.  This means I can perform them ALONE on the floor without any prompts or long pauses.

5.  I have video taped myself doing at least one of these three forms this week so I can see myself and begin to be aware of the items that are looked at to get a form checked off.

This includes but is not limited to:
- 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 and walking stances? is your base heel all the way backwards for a back kick or side kick?
- Are you spotting crisply?
- Strong transfer of weight (settling/timing) where your whole body comes to a stop at the same time?
- Are all your kicks at or above waist level?
- Rechambering all of your kicks?
- Striking and not placing of your hands and chambers?
- Is there symmetry in the placement of your hands and chambers?

6.  I have done 100 round kicks on the bag two times this week.

7.  I have done 10 perfect pushups two times this week.

8.  I have done 15 each of crunches 5 ways and 3 bridges at an 8 count two times this week (see tab at top for how to do these).

9.  I have done one training run this week.

10.  I have physically practiced all 12 of my lower forms one time this week.  (2nd degree candidates and above must do all 16+ forms.)

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 next Degree!  As with most difficult things in life, your hard work and perseverance on this journey will all be worth it in the end!  A journey of a thousand miles starts with the first step, congratulations on taking it.

Looking forward to helping you with your journey,

Ms. Paige

Friday, August 22, 2014

Basic Training Guide for Candidates 6 weeks to Pre-Test

Hello Friends -

Below is an outline I created a few candidate sessions back which has the basic weekly training for candidates who are within 6 weeks or so of the Pre-Test.  Any areas that you need additional work would have extra tasks added to that area.  This outline will replace specific One-Step questions for the next few weeks. (No more red rope - YAY!)

From today (23 August) you have just 6 more Saturdays until the final Saturday which is October 11th and the Pre-Test.  You'll be arranging most of your filming for 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 film helpers lined up.  Instructor Marcia will help you with any questions you have about this part of the process.

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 to your limits and beyond, learning about yourself and gaining the 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.

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 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

Saturday, August 9, 2014

One-Step Questions, Week #6 - Saturday, 23 August


One-Step Questions, Week #6   Saturday, 23 August 2014

1.  I have physically practiced all 15+ of my forms 8 times in the past two weeks.
  
2.  I have mentally practiced all 15+ of my forms 12 times in the past two weeks.

* We can't work technique if you don't have the memorization down solid.  If you truly want to achieve your Black Belt you MUST put the time and effort into your forms and practice, practice, practice!

3.  I have physically practiced my self-defense routines 4 times in the past two weeks with a partner and have asked a fellow candidate or a Black Belt to look at them for feedback.

4.  I have physically practiced my weapons for 6 times in the past two weeks. 

5.  I have physically practiced my board breaks 4 times in the past two weeks and have asked for feedback on the breaks from fellow candidates or Black Belts.

6.  I have done 425 round kicks on the bag 3 times in the past two weeks and one set of 500 round kicks.

7.  I have done 80 pushups 4 times in the past two weeks.

8.  I have done 30 crunches 5 ways, 4 times in the past two weeks focusing on going SLOWLY and working my abs.  I took the number down so you could focus on holding for a second or two at the top of the crunch.

9.  I have done 4 full 1.5 mile training runs this week (Saturday AM counts!).

10.  I have at least 15 hours of teaching time logged and signed off in my journal.

Saturday, August 2, 2014

One-Step Questions, Week #8 - Saturday, 9th August

We talked this morning about road blocks on your journey.  They are those things that you are having a hard time with - whether it is being fuzzy on a form, getting the run time, your weapons form or whatever.  Each of us have areas that we are good at and areas where we need help.  My challenge to you this week is to ASK for that help.


Go to your parents, the Instructors, current Black Belts or even fellow candidates and ASK for help with your road blocks.  We are all here for you but unless you ask, we won't know that you need help.  Getting your Black Belt is a HUGE task and nobody accomplishes it alone.  I didn't and you won't.  So don't be afraid to ASK for the help YOU need to succeed!

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One-Step Questions, Week #8 Saturday, 9 August 2014

1.  I have practiced all 15+ of my forms physically 4 sessions this week. (Taeguek Yuk and Palchugi Oh were the two we missed this morning - do these two and it counts for 1 time this week.)
  
2.  I have mentally practiced all 15+ of my forms 5 times this week.

*These two items are the single most important items for this week.  I want you ALL to be able to step forward for these two things.

3.  I have physically practiced my self-defense routines 2 times this week with a partner.

4.  I have physically practiced my weapons for 3 times this week.

5.  I have physically practiced my board breaks 2 times this week looking for areas to add dynamics for interest.

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

7.  I have done 75 pushups 3 times this week.

8.  I have done 45 crunches 5 ways plus 5 bridges at an 8 count two times this week.

9.  I have done two full 1.5 mile training runs this week (this morning's class counts!).

10.  I have at least 11 hours of teaching time logged and signed off in my journal.

Saturday, July 26, 2014

One-Step Questions Week #9, Saturday 2 August 2014

Last 9 weeks of training guys! Time to up the ante on training and get yourself to peak condition for the Pre-Test!  Make sure you are taking care of yourself both on and off the mats by:

1.  Having a good stretching routine to stay flexible and prevent injury!  The more you train the tighter your muscles will get.  Daily stretching for 10-15 minutes is a key to keeping your kicks high and preventing injuries late in the game.  Yoga classes or Wii Fit are a fun way to stay limber.

2.  Stay hydrated - the more you work out the more water and replacement salts/minerals you'll need.  If you use a vitamin water type of drink be sure to alternate with plain water.  Caffeinated energy drinks (Monster, Red Bull, sodas, etc.) are not recommended.  For every 30 minutes you work out try to get at least 16 oz of fluids back in.

3.  Fuel your body with healthy foods to keep your muscles AND your immune system working strong.  We're out of school right now so that helps but once you are back in school you'll be exposed to a bunch of new germs.  Try to avoid that first rush of colds/flu that happen right around the time of the Pre-Test by washing your hands frequently and fueling up the right way.

4.  Stay motivated!  We're in the home stretch!  Only 9 more weeks to go until the Pre-Test so keep those burners going on high to achieve your goals!  Visualize yourself attaining your goal and how great it will feel!

Ms. Paige

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One-Step Questions, Week #9 Saturday, 2 August 2014

1.  I have practiced all 15+ of my forms physically 3 sessions this week.  If you are foggy on one of the top 3 forms be sure to ASK for help at the dojo!  
  
2.  I have mentally practiced all 15+ of my forms 4 times this week.

3.  I have Palchugi Ee, Sah and Yuk Jang checked off (due 7/26/14).


4.  I have completed my self-defense routines (due 8/2/14) and had them reviewed by a Black Belt for realism.

5.  I have physically practiced my self-defense routines with a partner this week.

6.  I have physically and mentally practiced my weapons form 2 times this week.

7.  I have physically and mentally practiced my board breaks one time this week.

8.  I have done 375 round kicks on the bag 2 times this week and one set of 500 round kicks.

9.  I have done 50 pushups 2 times this week focusing on perfect pushups.

10.  I have done 40 crunches 5 ways this week.

11.  I have done two training runs this week.

12.  I have at least 9 hours of my teaching time logged and signed off in my journal.


Friday, July 18, 2014

One-Step Questions, Week #10 Saturday, 26th July

One-Step Questions, Week #10 Saturday, 26th July

1.  I gave my best during the test last week, performing my forms at a high level and pushing myself to show my strength, stamina and technique.

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

3.  I mentally practiced all 15 of my forms 8 times over the past two weeks.

4.  I completed 4 training runs over the past two weeks.


5.  I did 350 round kicks on the bag 3 times over the past two weeks.  

6.  I have done two sets of 100 crunches in the past two weeks.

7.  I have done two sets of 100 pushups in the past two weeks.


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

9.  I have at least 7 total hours of teaching time logged and signed off on in my journal.


10. I have two full self-defense sequence completed and have practiced them 3 times in the past two weeks. (Self-Defense Due August 2nd)

11.  I have practiced my weapons form 4 times in the past two weeks. 


Sunday, June 29, 2014

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

Hi All -

Remember, there is NO CLASS next week Saturday 5th of July.  I hope you have a fun and safe holiday weekend!  These questions will cover the next two weeks of training - when we meet up again we will be at week #12 which puts you about 10 weeks away from starting your video taping for turn-in by the Pre-Test.  If you are behind form check-offs when we return, I highly recommend setting up some private lessons to stay on track.

Good luck and I'm hoping to see you ALL across the line on week #12!

Ms. Paige


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One-Step Questions, Week #12 Saturday, 12th July 2014

1.  I physically practiced all 15 of my forms 6 times in the past two weeks.  Each practice session needs to be done at a high level of technique - no placing, only striking, watch for timing, watch foot placement, etc.  Think gorilla style forms.

2.  I mentally practiced all 15 of my forms 8 times over the past two weeks.

3.  I completed 4 training runs over the past two weeks - at least two should be the full 1.5 miles.


4.  I did 325 round kicks on the bag 4 times over the past two weeks.  If you need to do them at home you can use a pillow or couch cushion.

5.  I did a total of 400 pushups in the past two weeks broken into sets of 25 done in different ways.

(Here is a link to an article showing 82 different variations on pushups - you read that right - 82 variations! http://greatist.com/fitness/bodyweight-push-up-variations )

6.  I have done 35 each of crunches 5 ways SLOWLY being sure to hold at the top of the crunch and shoulders off the ground throughout - 4 times the past two weeks.


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

8.  I have at least 5 total hours of teaching time logged and signed off on in my journal.


9. I have at least one full self-defense sequence completed and have practiced it 3 times in the past two weeks. (Self-Defense Due August 2nd)

10.  I have done two 2 minute sparring rounds with a 30 second break between rounds (4 and a half minutes total time) by myself or with a partner - 2 sparring sessions in the past two weeks.

11.  I have practiced my weapons form 4 times in the past two weeks.  (Due July 5th.)




Saturday, June 21, 2014

One-Step Questions - Saturday, 28 June - Week #14



Hi All - Remember this is the week we are going to try to get EVERYONE across the Red Rope!  Buddy up and work with partners to get the job done and encourage your fellow candidates to get across that rope this week!

I'm looking forward to seeing how far this group can progress over the next 8-10 weeks of summer vacation.  If you aren't ahead of the game now, its a great time to set up some private lessons to make big progress while you have the free time.  

Ms. Paige
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One-Step Questions - Week #14  28 June 2014

1.  I physically practiced my 12 lower forms PLUS Taegeuk Chil and Taegeuk Pal 4 times this week.  All forms for 2nd degree and higher.

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

3.  I did 2 training runs this week.  One run should be the full 1.5 miles.

4.  I did 300 round kicks on the bag 3 times this week making sure my foot is landing on the top sweet spot, belt knot moving back and forth and always above the line.  Not a timed drill so make them good.

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

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


7.  I have physically practiced my board breaks this week.  Look for places to add dynamics into your sequence.  Can you roll in, do a cartwheel, jump into one of the breaks?

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 can demo the first 10-20 moves.


12. I have shown a Black Belt or Instructor my self-defense routines and asked them for feedback on realism.


13.  I have video taped the form I am working on checking off this week.

Monday, June 9, 2014

One-Step Questions for Saturday, 14th June Week #16

Hi All -

A little late getting these out this week so I'm making the list very short.  Happy last full week of school guys!  

One-Step Questions Week #16

1. I physically practiced my lower 12 forms 4 times this week.  For 2nd and higher - your full set of forms.

2.  I am worked on memorizing Taeguek Chil, Taegeuk Pal and Koryo (use the forms cards linked here or the forms binder from the Dojo.)

3.  I mentally reviewed my forms 4 times this week.

Saturday, May 31, 2014

One-Step Questions Saturday, 7th June - Week #17

Hi Guys!

Do you know that the work you do on Saturday counts for the next week's One-Step questions?  So, since we got through the 12 lower forms today - that counts as one of the 4 times to physically practice your forms this week.  Those who are going for a 2nd or higher degree - if you finish up the upper forms then it counts as one set.  This goes for training runs, etc. if you are doing the Conditioning class on Saturday too.

Ms. Paige



Week #17 - Saturday, 7th June

1.  I have physically practiced all 12 of my lower forms 4 times this week.  2nd Degree or higher - all your forms.  

2.  I have mentally practiced my forms three times this week. 

3.  I have Taeguek Il, Sam and Oh Jang checked off. (Due May 24th)

4.  I have done 275 round kicks on the bag 2 times this week.

5.  I have done 65 pushups 2 times this week focusing on perfect pushups (if available use one of the gray blocks at the dojo or some books stacked to a similar height at home).  

6.  I have done 2 training runs this week. 

7.  I have all my board breaks written down (Due June 7th).  I have one set memorized so I can show  a combination. 

8.  I have 15 moves of my weapon form written down (Due July 5th)

9.  I have 6 moves (move plus counter-move) for my Self-Defense written down.

10.  I have at least 2 teaching hours in at the dojo or have made arrangements to begin assisting with classes to get my teaching hours in.



Saturday, May 24, 2014

One-Step Questions, Saturday, 31 May 2014 Week #18


Week #18 - Saturday, 31 May

1.  I have physically practiced all 12 of my lower forms 3 times this week.  2nd Degree or higher - all your forms.  

2.  I have mentally practiced my forms three times this week. 

3.  I have Taeguek Il, Sam and Oh Jang checked off. (Due May 24th)

4.  I have done 250 round kicks on the bag 2 times this week.

5.  I have done 30 SLOW crunches 5 ways.  Work those abs!

6.  I have done 60 pushups 2 times this week focusing on perfect pushups (if available use one of the gray blocks at the dojo or some books stacked to a similar height at home).  You can rest when you need to but get all 60 in for each session. 

7.  I have done 2 training runs this week. 

8.  I have all my board breaks written down (Due June 7th).  I have one set memorized so I can show  a combination.  Remember, you can always edit and improve this over time.

9.  I have 10 moves of my weapon form written down (Due July 5th)

10.  I have 5 moves (move plus counter-move) for my Self-Defense written down.

11.  I have at least 1 teaching hour in at the dojo or have made arrangements to begin assisting with classes to get my teaching hours in.





Saturday, May 17, 2014

One-Step Questions Saturday, 24th May - Week #19



One-Step Questions for Saturday, 24th May - Week #19

1.  I have physically practiced all 12 of my lower forms 3 times this week.  2nd Degree or higher - all your forms.

2.  I have mentally practiced my forms two times this week. 

3.  I have asked a partner to quiz me on my forms (speaking it out loud, you don't have to physically perform them) so that I have reviewed all 12 lower for 1st degree candidates and all forms for 2nd degree and higher.  If you can't find a partner to quiz you then write them down in a note book and check over your answers.  If you get one wrong, re-write that one.

4.  I have Taegeuk Il and Taeguek Sam Jang checked off.

5.  I have Taegeuk Oh Jang checked off (all 3 forms due May 24th.)

7.  I have video taped myself this week doing the form I am working on getting checked off.  Watch the way you normally do the form then tape yourself again working on spotting, striking, foot placement, lock outs and stances.  How significantly can you change how you look doing a form?

8.  I have done 225 round kicks on the bag 2 times this week - make sure you are above the line and doing round kicks with the top of your foot and your belt shifting back and forth.

9.  I have done 25 each of crunches 5 ways making sure that I am pausing at the top of each crunch for 1 Mississippi (1 second) to boost my ab workout, 2 times this week.

10.  I have done 60 pushups 2 times this week focusing on perfect pushups.  You can rest when you need to but get all 60 in for each session. 

11.  I have done 2 training runs this week. 

12.  I have 6 moves of my weapon form written down (Due July 5th)

13.  If I didn't complete my 4 sets (move and counter move) for my Self-Defense question last week I completed the task this week.


Monday, May 5, 2014

Practice makes....

Mr. Richard's Words of Wisdom this past Saturday were so good they bear repeating.

"Practice doesn't make perfect.  Practice makes permanent.  Perfect practice makes perfect permanent."

I've always liked this quote from Albert Einstein:

"Insanity: doing the same thing over and over again and expecting different results."

This week instead of just running through the motions in the same way you've always done it, really work on getting feedback and video taping so you can move the bar towards practicing perfectly and not just do the same things over and over again.

Train hard and hone your edge,

- Ms. Paige

Sunday, May 4, 2014

One-Step Questions - Saturday, 17th May Week #20

One-Step Questions - Saturday, 17th May  Week #20


1.  I have Taegeuk Il Jang checked off.

2.  I have Taegeuk Sam Jang checked off.

3.  I have Taegeuk Oh Jang checked off (all 3 forms due May 24th.)

5.  I have two board break combinations written down and have physically run them for spacing (does not require actual board breaks but if you have practice boards it would be good to use them to run these).  (Board Breaks due on June 7th.)

6. I have physically practiced all 12 of my lower forms 4 times over the past 2 weeks.  2nd Degree and higher all of your forms.

7.  I have Taeguek Il, Sam and Oh Jang plus Palchugi Ee, Sah and Yuk Jang memorized.  This means I can perform these forms alone on the mats without prompting, pauses or watching someone else.

8.  I have video taped myself this week doing the form I am working on getting checked off and watched it to see where I need to improve - look at chambers, wrists, punch levels and elbow angles, foot placement and hip and shoulder alignment.

9.  I have done 200 round kicks on the bag 4 times over the past 2 weeks. (If you don't have access to the bags at the dojo, you can use a pillow or couch cushion or even air at home.) 

10.  I have done 25 each of Crunches 5 Ways plus 4 bridges at 5 count, 4 times over the past 2 weeks. 

10.  I have done 2 sets of 30 pushups 4 times over the past two weeks.  

11.  I have done 3 training runs over the past 2 weeks. 

12.  I have 4 sets (move and counter move) written down for my self-defense combinations.  These are items you'd like to incorporate into your self-defense routines. (Be sure to bring a notebook or video camera to the Black Belt ceremony test to pick up some ideas for this!)

13.  I have begun gathering ideas for my weapons form - this can be martial arts movie videos, You Tube, books, videos from the library, technique videos, etc.  See tab above for ideas on getting started with your weapons form.  (Due July 5th)

14.  I have three moves with my weapon (trick, series of moves or special stances) that I have written down for my form (don't have to be sequential - just moves you are probably going to use in your form).