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.