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.

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