1. Having a good stretching routine to keep your flexibility and prevent injury
2. Stay hydrated - the more you work out the more water and replacement salts/minerals you'll need. If you do use a vitamin water type of drink be sure to alternate with plain water. Energy drinks (Monster, Red Bull, 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 in the middle of cold and flu season and the last thing you want is to be fighting off a cold or flu while you are trying to push your training to new heights. Be sure to eat lots of fruit especially tropicals like kiwi, fresh pineapple and citrus plus leafy greens and root vegetables to keep up the immune system going strong. Lean proteins like turkey breast, fish and lean cuts of beef will help your body build muscle.
4. Stay motivated - try using the visualization technique we worked on today for a 5-10 minute session a couple of times during the week. Many top athletes use visualization and imagery coaching to help attain goals and improve performance. If you are interested n some of the research there is a good video about this from Canadian Olympic athletes on You Tube here http://www.youtube.com/watch?v=tDsVqhYX5xY and a good article from a sport medicine site here http://sportsmedicine.about.com/cs/sport_psych/a/aa091700a.htm
Below is the visualization we worked with today if you'd like to begin there but make yours as personal as possible and the image as detailed as possible with sight, sound, smell and feel to help establish the image in your mind and further enhance the power of its recall.
- Close your eyes and picture yourself on the night of the black belt ceremony. The room is hot and the air feels dense. Your muscles are warm and heavy, tired from the work out but you feel charged with excitement. Your outfit clings to you and sweat is still rolling down your back. Instructor Dan places your new degree in front of you. The belt is crisp, stiff and new in your hands. Your heart is full of pride of achievement. You know you have accomplished something very few people will ever obtain but more than that, you know you have pushed yourself to be more than you were before. You have achieved a new level of self and know in your heart that your ability to work hard and persevere not only helped you achieve this goal but will help you in everything you do for the rest of your life. Set that feeling in your heart and know what you are training for through these next 10 weeks. Now open your eyes and begin with new dedication to your goal.
One-Step Questions Week #14, Saturday 11th January
1. I have practiced all 15+ of my forms physically 3 sessions this week. If you don't like how you performed a particular form, work on it until you are satisfied and then continue on through the chain.
2. I have mentally practiced all 15+ of my forms 3 times this week.
3. I have Taeguek Ee, Sah and Yuk Jang checked off (due 1/25/14).
4. I have completed my self defense routines (due 2/1/14)
5. I have physically and mentally practiced my self-defense routines with a partner once 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 250 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 one set of 100 timed pushups this week. If you don't make the time be sure to finish the 100 and log how many your achieved.
11. I have done 35 crunches 5 ways 3 times this week focusing on slow solid technique. Hold the top of the crunch for a slight pause for an extra kick up in intensity. Add in 8 bridges at an 8 count to work on your stability.
12. I have done two training runs this week.
13. I have practiced my mental visualizations 2 times this week to clearly see and feel the night when I receive my next degree.