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.