Saturday, December 26, 2015

One-Step Questions for Saturday, 2 January 2016

One Step Questions for Saturday, 2 January - 18 weeks to Pre-Test

1.  I have my six Palchugi forms memorized.  This means I can do any of these forms alone on the mat without any prompts or long pauses.

If you have the Palchugis memorized, then you can begin on step #2.  

2.  I have Taeguek Ee, Sah and Yuk Jang memorized.  This means I can do any of these forms alone on the mat without any prompts or long pauses.


Friday, November 20, 2015

Specifics For Taeguek Ee, Sah and Yuk Jang for check off

These are the elements specific to these particular forms.  You also need to cover all the elements listed in the "Taeguek Cheat Sheet".

Taeguek Ee Jang

1.  Your high high punch is about to nose level.

2.  On the last leg of the form you must pivot when doing the kick but on the rechamber and set down your heel should come straight back into a walk stance.


Taeguek Sah Jang

1.  Your press should be at a 90 degree angle from your body and your poke (spear hand) should have a slight downward angle.

2.  Chamber for the high block and a knife (serve it up) and land the timing in the front stance.

3.  Outside block stays within your body triangle – it shouldn’t extend past your side or extend the shoulder joint.


Taeguek Yuk Jang

1.  On the first leg up the floor, the high knife is about at your chin level and your shoulders are square.

2.  Accurate chambering on the last leg – chamber/press/punch, chamber/press/punch.

3.  The “press” is a board break in front of you – it should be level and a bit higher than your belly button.  Palm is flat and hand is in a knife.

Taeguek Forms Cheat Sheet - Elements that every Taeguek Needs for Check Off

We will be reviewing this document and the specifics for Taeguek Ee, Sah and Yuk next week. I thought some of you would like to get a head start. I'm sure you all will be ready to move into the Taeguek forms after Kick-a-Thon!

Please print out a copy of this document and the Taeguek Ee, Sah and Yuk specifics document and put them in your binder for our review next week.  If you missed the Palchugi Cheat Sheet make sure you print a copy for your binder.  These can also be found under "How to get a form checked off" tab at the top of this blog.  If you don't see tabs at the top and are on a phone or other device - switch over to Web View.

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All Taeguek Forms – what needs to be there for check off:
1.   Joonbee – three distinct moves and timing on the step out. Step one has your fists under your eyes and “punching the sky” so they stay level.  Step two has your elbows pulled straight back so there is no elbow showing at the sides.  Step three has your hands off your body and centered over your thighs “punching the ground” with no wrist curling and your feet stepping out at the same time your hands strike.

2.  All Walking Stances have a little length between front foot and back foot, width is about shoulder width apart, hips square under shoulders and toes are straight forward with heels straight back.

3.  All Front Stances have knee above or behind the ankle (not over the ankle), back foot is flat on the ground with heel straight back, hips are directly under the shoulders and square, to deepen the stance you drop your hips towards the floor.  Your width should be wide enough for good stability and your depth should be as deep as you can go and still kick out of it.

4.  In a Walking Stance or a Front Stance your shoulders are directly above your hips and squared.  Your shoulders should be relaxed (not up by your ears) and back straight. This is the “squaring up” you’ll hear us mention.

5.  In a Back Stance – your front toe is straight forward, your back foot is pointed slightly back and 60-70% of your weight is on your back foot.  Your shoulders are directly over your hips.  Make sure you have some width between your feet and you are not “on a skateboard” – check for stability by having someone push you slightly – if you have to catch yourself you need to be wider in this stance.

6.  The Chamber in front of your body is always at a 90 degree angle and flat.  If you look in the mirror you should only see the side of your arm and the side of your fist.  If you can see any part of the top of your arm or the top of your hand you have a “roll” and you need to straighten it out.

7.  The Chamber at your belt should be above your belt line and at 90 degrees tucked tight against your body.  From the front you shouldn’t be able to see any elbow poking out the back.  Your wrist should be flat and straight – check for “curling” up or down.  Going higher or lower with this chamber can sometimes fix curling issues.

8.  All high block and outside block Chambers should be symmetrical and off your body.  When you look in the mirror you should only be able to see the back sides of your hands and arms (no rolling) and no curling at the wrists.  You should have two sides of a diamond shape in front of you with one fist over your opposite leg and one fist level with your cheek bone but off your body.

9.  All Inside Block chambers have one chamber at 90 degrees in front, the other chamber should be 90 degrees with your fist pointing up and visible in front of you (don’t pull it back to your ear).

10.  Your motions during Taeguek forms should be precise and almost robotic.  Every chamber and strike should be sharply defined and your timing needs to be spot on.  Your foot and your hand motions need to end at the exact same time.

11.  Knife hands have the thumb tucked in tight to the side of the hand and no curling the fingers up.  You should be able to bend only the top joint of your fingers with practice – the hand should be flat and flexed during a knife.  No wrist curls – to check this, loosen your arm muscles and pinch your wrist then tighten it up again.  This should help your straighten out your wrist. 

12.  In a double knife, the knife hand on your stomach needs to be flat (no cupping) and at the center of your ribs.

13.  All punches are with a slight bend in the elbow and a slight downward angle so a marble could roll from your elbow off your knuckle.  The punch should be centered on your chest so if you pulled your fist back it comes to the center of your body and your wrist is straight. The only high punch is the second row of Taeguek Ee Jang – all others are done this way.

14. All hand motions are strikes – no placement.  When you complete a hand motion, your muscles should tense so your arms and hands stay locked in position.  You release the muscles to perform the next motion and end the motion by tightening up your muscles again for the strike and locking in the placement.

15.  All elements from the Palchugi Cheat Sheet apply to Taegueks as well – chambering and re-chambering kicks at height, kicking to the line not over it, base foot backwards on side and back kicks, etc.  Use these two documents together to help polish your forms.


Saturday, November 7, 2015

One-Step Questions for Saturday, 21 November


There is no class next week due to testing.  Our next class will be Saturday, 21 November so the questions will cover 2 weeks.  I've put the information from the handouts today (how to get a form checked off and the cheat sheet for Palchugi Forms with specifics on Ee, Sah and Yuk) in posts on the blog as well as in the tabs above - look under "How to Get a Form Checked Off". 

You have two weeks to make sure you meet with Instructor Dan and get at least one form checked off.  Remember - until those two things are done you are working for grins and giggles - you are NOT an official candidate.  Get credit for your hard work!

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One-Step Questions - Saturday, 21 November (24 weeks to Pre-Test)

1.  My family and I have met with Instructor Dan for one on one information on being a Black Belt Candidate.  You are not an official candidate until this has happened.  

2.  I have Palchugi Ee Jang checked off.  You are not an official candidate until you have met with Instructor Dan AND have one form checked off.

3.  I have Palchugi Sah and Yuk Jang checked off.  (Due Nov. 21)

4.  I physically practiced my forms for 6 sessions over the past two weeks (the 6 Palchugis and Taegeuk Ee, Sah and Yuk Jang) and mentally reviewed 2 times.  This will be our class on Nov. 21 so be ready for it!

5.  I have video taped myself doing the 3 curriculum forms I am working on.  I reviewed it with my checklist of what needs to be in a Palchugi form in order to get it checked off and the specifics for those forms and have taken notes on what I need to work on.

6.  I have two sets of board breaks written down in my binder and have physically practiced both sets.  (Due December 12th)

7.  I have done 150 round kicks on the bags (or air kicks at home) 6 times in the past 2 weeks.

8.  I have done 20 perfect pushups 6 times in the past two weeks.

9.  I have done 100 regular crunches once and 15 crunches 5 ways (15x5=75 crunches each session) 4 times in the past two weeks.

10.  I have done 4 training runs in the past two weeks. Two of these should be for the full 1.5 miles.

11.  I have written down one combination of 4 moves with my weapon.  This doesn't have to be at the beginning of your form - just 4 moves that flow well together with your weapon.  (Due January 9th).


Palchugi Forms - Elements for all Palchugis and Specifics for Ee, Sah, Yuk

All Palchugi Forms – what needs to be there for check off:
1.   Joonbee – three distinct moves and timing on the step out.

2. Stepping out wide enough when you start a leg of your form.

3.  Strong start and strong finish to each leg of the form. Give a tiny pause to emphasize.

4.  When you move from leg to leg of the form your hands switch at the elbows – do not bring your hands in to push them out.

5.  All kicks are chambered and re-chambered at height.

6.  All kicks are at least belt high.

7.  Your base foot is completely backwards when you do a back or side kick.

8.  Your shoulders stay over your base foot on a back or side kick – don’t rotate them around with the kick or you will over-rotate on your base foot and probably lose your balance.

9.  Your back and side kicks are slightly to the outside of your body – no kicking over your crack – you will lose your balance.

10.  All kicks are fully extended.  The hip joint, knee joint and ankle joint form one straight smooth line.

11.  All Round and Butterfly kicks are done to the line, not over it with joints all in line and full extension (no knee bends).

12.  When you finish on the barro, your hands stay at height as they come around – no elephant trunks.

13.  To change from one side to the other (180 turn) drop step behind to make a smooth transition – no “barn door”

14.  Arms stay tight to the body in a fight stance – one hand up near your cheek bone and the other out in front ready to jab. Don’t invite others into your party – make it aggressive and watch for “chicken wings” when your elbows come off your body.

15.  Spotting crisply at the end of each leg prior to moving into the next leg.

16. Good “weight transfer” – your body settles foot and hands at the same time.

17.  Symmetry in the placement of your hands for any chambers and same height for fight stance or reverse stance.

18.  No floppy feet - your foot should always be pointed on round, butterfly and hook kicks, sharp knife edge for back and side kicks and flexed up then down for Ax kicks.

Palchugi EE Jang
1.  Knee comes around to front prior to the first side kick.

2.  Good step behind – long and a little deep.

3.  After the step-behind, re-chamber the kick and THEN come around so you land in a good fight stance.  Otherwise you will not be able to spot nicely and turn fully from that leg.

Palchugi Sah Jang

1.    Your cut is a well defined knife edge.

2.    You switch to the round in the air.

3.    Your Ax kick is slow on the way up and regular speed on the way down with toes flexed appropriately.


Palchugi Yuk Jang

1. The Hook/Round combination is two distinct kicks – rechamber your thigh on the line after the hook kick.

2. Your running round is an aggressive move – quick paced.

Steps to Getting a Form Checked Off!

Steps to getting a form checked off:

1.  Memorize your form.  You can't perform it at a Black Belt level if you don't know the      next move.

2.  Film yourself doing the form.  You can probably "see" and fix 75% of things on your own.


3.  Watch your video and really look at each row of your form to see what needs to be fixed.

4.  Once you have done steps 1-3 THEN go to a black belt and ask them to review your form.

5.  Write down all feedback on a separate piece of paper labelled for JUST that form (a couple of sheets of paper should be behind each form in your binder). Note which Black Belt gave you the feedback and what day they gave it to you.

6.  Work on that feedback.  This is not taking 10 minutes to work on your chambers in the mirror.  This means taking it home, working on it, video taping to be sure it is corrected.  Don’t expect to be looked at again until the NEXT CLASS.

7.  Go back to the same Black Belt if possible and tell them EXACTLY what you were working on and ask them to review your form.  Expect NEW things to come your way – we only give 3-5 things each time to work on.  You will probably need 3-5 reviews in order to get a form checked off at a Black Belt level.  This is a PROCESS.

8.  When the Black Belt you have been working with gives you the go ahead, sign up to have Instructor Dan and Marcia look at the form.

9.  Be prepared to do pushups AND a previously marked off form in order to get your form reviewed.

Last but not least - if you have been working this system for 2-3 weeks and haven't been able to get a specific form checked off you NEED to go see the Instructors to get help.  Tell them you have hit a road block and you need a push to get you across the line on that form.  Whatever you do, make sure you don't spin your wheels on one specific item for more than 2-3 weeks.  The goal is to always keep moving forward -whether you need a Private Lesson or just a few tips the only way to get help is to be proactive on it.

Saturday, October 31, 2015

One-Step Questions for Saturday, 7th November




One-Step Questions Saturday, 24th October

1.  I have Palchugi Ee, Sah and Yuk Jang memorized.

2.  I have Palchugi Ee Jang checked off. (Due Nov. 21)

3.  I have Palchugi Sah Jang checked off. (Due Nov. 21)

4. I physically practiced my forms for three sessions this week (the 6 Palchugis and Taegeuk Ee, Sah and Yuk Jang) and mentally reviewed 2 times.

5.  I have video taped myself doing the three curriculum forms I am working on (if you have rolled into the first set of Taegeuks due, please do that set of forms):
- one time through observe your hand placement and spotting
- one time through observe your kicking height, lockout, chambering, foot placement
- one time through observe your timing and intensity

6.  I have one set of at least three board breaks written down in my binder.  Use the items from your observations of the current candidates to create at least one set keeping in mind:
- do you use low and high moves
- adding in gymnastic moves like shoulder rolls or cartwheels
- timing of breaks - speed breaks, pauses, etc.
- adding non-breaking moves like some boxing or extra kicks for show into the set
- what your best kicks/breaks are - we are doing a board break unit in BBC what have you done that you were good at
- big kihaps and strong sets
(Due December 12th)

7.  I have done 125 round kicks on the bag three times this week.

8.  I have done 15 perfect pushups three times this week.

9.  I have done 15 each of crunches 5 ways (5x15=75 crunches each session) 3 times this week.  Don't cheat yourself on these crunches - do them slow and pause at the top of the crunch. Martial Arts depends on core strength for lock outs and balance - strengthening your core will help you get your forms checked off faster.

10.  I have done two training run this week.  This should be the full 1.5 miles.

11.  I have looked at one video of my chosen weapon to begin gathering ideas for special moves or tricks with my weapon.  See tab above for tips on creating a weapon form and sources to find good videos.  (Due January 9th).

Saturday, October 24, 2015

One-Step Questions Saturday, 31 October

New candidates:  The VERY BEST thing you can do for yourself is to practice your forms and video tape to see yourself performing it.  Watch yourself at least three times picking apart your performance so you can really see each part that needs to be brought to black belt level.  Once you can *see* what you need to fix your brain will assist your body in the physical fixing! When you are mentally practicing your forms, walk through them slowly and with perfection - taking time to mentally see yourself doing each motion perfectly will help your muscle memory improve your performance.

Congrats to the three who made it across the red rope today.  For those of you who didn't get very far down the floor - remember the advice the current candidates gave to you as you started your journey.  The best thing you can do for yourself is to work diligently on getting the one-step questions done and getting across the rope.  We are building towards black belt each week and the more consistently you get across the rope, the more consistently you are making progress to your ultimate goal of Black Belt.  You can ALL do this and we are all here to help!

Ms. Paige

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One-Step Questions Saturday, 24th October

1.  I have Palchugi Ee Jang memorized.  This means I can perform this form ALONE on the floor without prompts or pauses.

2.  I have Palchugi Sah Jang memorized. 

3.  I have Palchugi Yuk Jang memorized.

4. I physically practiced my forms for three sessions this week and mentally reviewed 2 times.

5.  While practicing Palchugi Ee Jang I focused on:
 - planting my base foot completely backwards for any back kicks.
- making sure I had a big step behind with some distance between my feet on the step-behind side kick.
-  making sure my shoulders stay over my toes on back kicks
- extending my kicks out fully 
- making sure my back kick is not over my butt, its slightly to the outside to keep from over-rotating.

6.  While practicing Palchugi Sah Jang I focused on:
- making my cut a well defined knife edge
- being slow on the upwards motion of the Ax kick with a full speed downward motion so my Ax kicks look stronger.  I also made sure my toes were pointed appropriately for an Ax kick.
- my knee was chambered up prior to the kicks (up, kick, re-chamber).
- making sure I don't bring my hands in when switching legs in the form.

7.  While practicing Palchugi Yuk Jang I focused on:
 - kicking to the line not over it
- having two distinct kicks on the hook / round combination (your thigh gets re-chambered back to the line after the hook before you throw the round kick).
- making sure my "running round" is an agressive motion
- working on my jumbee to make it three distinct motions (up to just under eye, all the way back so my shoulder blades almost touch and my fists are up at my side, and then down with timing so I'm stepping out as my fists strike down).

8.  I have video taped myself doing the form I am working on for check off this week and watched it 3 times:
- one time through observe your hand placement and spotting
- one time through observe your kicking height, lockout, chambering, foot placement
- one time through observe your timing and intensity

9.  I have done 125 round kicks on the bag two times this week.

10.  I have done 12 perfect pushups three times this week.

11.  I have done 15 each of crunches 5 ways (5x15=75 crunches each session) 3 times this week.

12.  I have done one training run this week.  This should be the full 1.5 miles.

Saturday, October 17, 2015

One-Step Questions Saturday, 24th October



One-Step Questions Saturday, 24th October

1.  I have Palchugi Ee Jang memorized.  This means I can perform this form ALONE on the floor without prompts or pauses.

2.  I have Palchugi Sah Jang memorized. 

3. I physically practiced my forms for three sessions this week and mentally reviewed 2 times.

4.  While practicing Palchugi Ee Jang I focused on:
 - planting my base foot completely backwards for any back kicks.
- making sure I had a big step behind with some distance between my feet on the step-behind side kick.

5.  While practicing Palchugi Sah Jang I focused on:
- making my cut a well defined knife edge
- being slow on the upwards motion of the Ax kick with a full speed downward motion so my Ax kicks look stronger.  I also made sure my toes were pointed appropriately for an Ax kick.
- my knee was chambered up prior to the kicks (up, kick, re-chamber).

6.  While practicing Palchugi Yuk Jang I focused on:
 - kicking to the line not over it
- having two distinct kicks on the hook / round combination (your thigh gets re-chambered back to the line after the hook before you throw the round kick).

7.  I have video taped myself doing the form I am working on for check off this week and watched it 3 times:
- one time through observe your hand placement and spotting
- one time through observe your kicking height, lockout, chambering, foot placement
- one time through observe your timing and intensity

8.  I have done 125 round kicks on the bag two times this week.

9.  I have done 10 perfect pushups three times this week.

10.  I have done 15 each of crunches 5 ways (5x15=75 crunches each session) 3 times this week.

11.  I have done one training run this week.  This should be the full 1.5 miles.

Saturday, October 10, 2015

One-Step Questions for Saturday, 17th October

Welcome to the May 2016 Candidates!  I look forward to helping you along on your Black Belt journey!

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 8:00AM!  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.  The faster you memorize all your forms the faster we can get to technique.  

Check out my Forms tab above to print out my forms "cheat sheets", use the forms binder from the dojo or create your own set of cheat sheets.  

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 (not caffeinated energy drinks) 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 begins promptly at 8:00AM and we start by reviewing the One-Step Questions.  For each question you have accomplished, you can take one step forward on the floor with the goal of getting across the red rope.  By doing these questions each week, you will be building towards your physical requirements, working slightly ahead of schedule on your board breaks, self-defense and weapons forms and incrementally improving your technique. If you commit to the questions it will help you succeed in reaching your ultimate goal of achieving your Black Belt and help you break up your training so you know exactly what you should be working on each week.

Class Expectations:

1.  You will come to class with something in your stomach.  People who don't generally can't keep up.

2.  You will arrive prior to 8:00AM with all your gear, binder, running shoes, snack and fluids for a full morning of training and ready for toes on the line AT 8:00AM.  I usually open the doors around 7:50AM. I highly recommend you stay through all the Saturday classes available - this will help build your endurance for the Pre-Test.

3.  You will practice all required 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 15+ 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 daily.

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

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One-Step Questions for Saturday, 17th October

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 or the rest of Saturday classes.)

2.  In my gear bag I have the tools I need for training today:
 - Fluids for hydration and food as needed
 - My binder with blank paper and pen/pencil
 - My running shoes and socks
 - 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 Palchugi Ee Jang memorized.  This means I can perform this form ALONE on the floor without any prompts or long pauses.

5.  I have physically practiced the three curriculum forms Palchugi Ee, Sah and Yuk Jang 3 times this week.

6.  I have video taped myself doing at least one of the three curriculum forms this week (Palchugi Ee, Sah and Yuk Jang) 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 base heel all the way backwards for a back kick or side kick?
- 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 at level?
- Striking and not placing of your hands and chambers?
- Is there symmetry in the placement of your hands and chambers?

7.  I have done 100 round kicks on the bag two times this week.

8.  I have done 10 perfect pushups three times this week.

9.  I have done 15 each of crunches 5 ways and 3 bridges at an 8 count three times this week (see tab at top for how to do these).

10.  I have done one training run 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.  A journey of a thousand miles starts with the first step, congratulations on taking it.

I'm looking forward to helping you with your journey.

Ms. Paige

Saturday, September 5, 2015

One-Step Questions for Saturday, 19th September - 3 weeks to the Pre-Test

Hello Candidates -

Just a reminder, there is no Saturday class next week as it is a testing week.  Our next training Saturday is the 19th September which is just 3 weeks out from the Pre-Test.

I'm sure you will have some specific items to work on over the next couple of weeks based on today's timed requirements and the forms you still have left for check off.  As we are closing in to the deadline now, I will be backing away from specific One-Step questions and instead be giving you a general outline of what you should be doing each week along with any specifics given to you from the instructors. 

You are all so close to the finish line - keep up your hard work and continue to push yourself beyond what you think are your limits.  Do what you must in order to become what you want to be - a Black Belt!

Good luck at testing!

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
- Two endurance runs 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:

- 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 29, 2015

One-Step Questions - Saturday, 5th September - 5 weeks to Pre-Test

I thought Ms. JayLynn's message this morning was awesome!  Just to re-cap, she pointed out that most of our fear comes from three sources: self-doubt, self-consciousness and fear of letting down others. I think these are things we ALL battle no matter our age and her message really resonated with me.

So, before you get started working on your One-Step Questions this week I want you to do one small thing for yourself.  Look yourself in the eye in a mirror and say to yourself "I can do this, my journey is about me, my family and friends support me and are proud of what I am doing."  Repeat as necessary!

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One-Step Questions - Saturday, 5th September - 5 weeks to Pre-Test

1.  I physically practiced ALL of my forms (including Chil, Pal and Koryo) four times this week.

2.  I mentally reviewed my forms 7 times this week perfecting each motion in my head - visualize yourself perfecting your form.

++++Steps down the floor+++++

3.  I scheduled time and ran my self-defense with partners 2 times this week.

4.  I scheduled time and ran my board breaks with partners 2 times this week.

5.  I participated in both of the scheduled runs this week (Monday and Friday at 3PM) and did one additional 2.25mile (3 laps) run this week.

6.  After my full runs, I immediately did 500 Round Kicks on the bag. 

7.  I did 100 pushups three times this week as follows: 40,30,20,10.


8.  I video taped myself doing my weapons form to music and refined 2 things in my form.

9.  I did 50 Crunches 5 ways (250 total) three times this week.

10.  I did 500 Round Kicks on the bags 3 times this week (two of these are after your scheduled run).

Saturday, August 22, 2015

One-Step Questions - Saturday, 29th August - 6 weeks to Pre-Test

Hi All -

Several candidate groups back I created a basic guideline for what all candidates should be doing on a weekly basis for training once they are at this point in the journey.  This guideline covers some things that aren't specifically stated in the One-Step questions and its a good guide for staying on track at the dojo.  Check against the list and see how close your weekly training comes to filling each requirement.

As of today, we have just 6 Saturday training sessions left before the October 10th Pre-Test.  You'll be arranging most of your filming in the last two weeks of your journey - about 4 weeks from now.  Now is the time to 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 filming helpers lined up.  Instructor Marica 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 you to your limits and beyond, learning about yourself and gaining 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.

I am 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
- Two endurance runs 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:

- 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


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One-Step Questions - Saturday, 29th August - 6 weeks to Pre-Test

1.  I physically practiced ALL of my forms (including Chil, Pal and Koryo) four times this week.

2.  I mentally reviewed my forms 6 times this week perfecting each motion in my head - remember the visualization we talked about in class.

++++Steps down the floor+++++

3.  I scheduled time and ran my self-defense with partners this week.  I video taped my self-defense and have asked a Black Belt to review.

4.  I scheduled time and ran my board breaks with partners this week.  I video taped my board breaks and have asked a Black Belt to review.

5.  I participated in one of the scheduled runs this week (Wed or Friday) and did two additional 1.5 mile runs this week.

6.  After one of my full runs, I immediately did 500 Round Kicks on the bag.  (This in for endurance).

7.  I did 120 pushups in sets of 30 three times this week.


8.  I video taped myself doing my weapons form to music and have asked a Black Belt to review.

9.  I did 50 Crunches 5 ways (250 total) three times this week.

10.  I did 400 Round Kicks on the bags 2 times this week.