Saturday, January 31, 2015

70 Days left and counting...

You have less than 10 weeks left until you need to be filming for the Pre-Test and about 10 weeks until the Pre-Test.  

It takes about 10-15 hours a week of quality time on the mats in order to become a Black Belt.

1. Quality time means you are coming to the dojo with a plan.  It is focused time with written goals, progress being made and items being accomplished.  

2. You must practice the entire set of forms at least 3 times a week.  This should be perfect practice - doing your forms as if you were getting them checked off.  You can use your forms to warm up - once you are fully warm, go back and re-do those earlier forms.

3.  Video taping is critical.  It is nearly impossible to fix how you look in forms if you cannot see yourself performing them.  It is so much easier and faster to fix things when you can SEE what you are doing than when you are just listening to someone's feedback.  You need to understand what you really look like doing a form versus what you think you look like.

4.  You must mentally review your forms.  This should be done on a daily basis and multiple times a day.  Anytime you have a few minutes you should be reviewing forms in your head.  This is the visualization we've been talking about.  When you review the forms, see yourself doing them perfectly.  Take it slowly and think about exactly how your body is positioned for each move.  It has been proven that this type of mental review will help you improve your physical performance.

5.  Quizzing yourself is important.  Just like you each did a form in a different direction today, you need to quiz yourself to see how ready you really are.  Have a family member quiz you on written forms.  Randomize a set of cards and pull forms from a hat.  Figure out what works for you or use several different methods.

I will not be setting specific One-Step questions this week.  Use this week to reset and re-frame what you want to accomplish and where you are in relationship to your goals.  

Ms. Paige

Saturday, January 3, 2015

One-Step Questions - Saturday, 10th January - Week #13

You are just about at the mid-point of your training time with 13 weeks left until the Pre-Test.  It's what I like to think of as "gut check" time.  We've had a pretty bad past two weeks as far as working on forms and memorization.  YOU have to decide if being a Black Belt is something you desire enough to make you do what you need to do.  I'm here to help but I can't put the forms into your memory banks - only YOU can do that by physically and mentally practicing your forms and quizzing yourself weekly. Remember what I said - when you tape, you tape alone.  Can you do that today?  If not, what steps are you going to take to get you to that goal in 13 weeks?

I want to see you all across the rope this week but more importantly, I want you ALL to achieve your goal of becoming a Black Belt or earning your next degree in 2015!

Do what you need to do to become what you want to be.  

Ms. Paige

One-Step Questions, Week #13 Saturday, 10 January 2015

1.  I physically practiced all 13 (12 lower plus Taeguek Chil for 1st degree candidates - ALL forms for higher degree candidates) of my forms 3 times in the past week.  

2.  I mentally practiced all of my forms 4 times this past week.

3.  I completed 2 training runs over the past week - one should be the full 1.5 mile.


4.  I did 300 round kicks on the bag 2 times this week.

5.  I did a total of 200 pushups in the past week.  Break it up by doing them in sets of 25 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 30 each of crunches 5 ways SLOWLY being sure to hold at the top of the crunch and shoulders off the ground throughout - 2 times the past week.


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 this week. (All Self-Defense due February 7th)

10.  My weapons form is complete (Due Jan 10th) and I have at least the first 15 moves memorized and can demonstrate.

11.  I have at least 2 pieces of music picked out for my weapons form and have reviewed them for lyrics or they are instrumental versions.

12.  I have video taped myself doing my forms and board breaks so I can review and see where I can improve.