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

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