Sunday, March 30, 2014

Welcome November 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.  

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.

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.

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 on off days.

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


One-Step Questions for Saturday, 5th April

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 Taeguek Il, Sam and Oh Jang memorized.  This means I can perform them on ALONE on the floor without any prompts or long pauses.

5.  I have video taped myself doing at least one of these three forms 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 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 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.

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!

Ms. Paige

Sunday, March 2, 2014

Basic Training for Candidates 6 weeks or Less 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 additional tasks added to that area.  This outline will replace specific One-Step questions for the next few weeks.

I will not be at class this coming Saturday (8th March), the following week is testing and following that we have our sparring tournament.  We will then have two Saturday sessions (March 29th and April 5th) before the Pre-Test.  Continue to work hard over the next few weeks and write down the feedback you are receiving to help polish forms.

I know some of you have been working your tail feathers off for the past year or more towards this goal.  As we near the end, emotional and physical fatigue can become problematic.  All I can say is what I believe to the bottom of my heart - this is a long and difficult process, you will reach your limits and beyond and test yourself in ways you didn't realize at the beginning of your journey.  At the end of the process you will be changed.  You will be something new.  You will have a knowledge of self that will help carry you through any obstacles and challenges you may face in your future.  And it will all be worth it.  So keep training hard, push yourself to stay the course, use your visualization exercises to stay motivated and I'll see you on March 29th.

Always in your corner and cheering you on,

Ms. Paige


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

- 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:

- One timed run each week
- One endurance run a week

- One timed set of 100 each week
- 100 additional 2xs a week focus on quality
- Day between 100s for muscle recovery

- 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

- 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

- Practice full time requirement (3 rounds 2 min each) 2 or 3 times a week