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


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

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