Saturday, December 17, 2016

One-Step Questions for Saturday, 7th January - 14 weeks to the Pre-Test

Today we talked about motivation and how to keep yourself on track for the next 3 weeks.  Some of the great suggestions brought up were:


1.  Getting your DMW friends phone numbers and getting together to practice.

2.  Setting a schedule for yourself with weekly goals to make sure you get it all done.

3.  Rewarding yourself for meeting your goals and staying on track.

4.  Asking your friends and family to help keep you on track during the holidays.

5.  Posting on Instructor Dan's private black belt training facebook group or posting on this blog post to keep yourself and your fellow candidates on track.

Do whatever it takes to keep yourself moving forward over the next 3 weeks!  When we return to regular schedule there will be less than 14 weeks left until the pre-test.  Keep thinking about how you want to feel the day of the test - prepared, confident and capable of conquering whatever is thrown at you.  Ask yourself what you are willing to do to achieve your goals.

And remember...this Red Rope is special - even non-candidates can win a prize by getting across the rope on January 7th!  I'm keeping this list to the bare essentials so you have to complete ALL steps to get across the red rope!

Ms. Paige


One-Step Questions - Saturday, 7th January - 14 weeks to the Pre-Test


1. I have physically practiced all 6 Palchugi Forms plus Taegeuk El, Sam and Oh Jang 9 times in the past three weeks.

2. I have mentally reviewed all 6 Palchugi forms plus Taegeuk El, Sam and Oh Jang 9 times in the past 3 weeks.

***You MUST complete steps 1 and 2 in order to be eligible to continue down the floor and cross the Red Rope!***

3. I have done 40 pushups 9 times in the past 3 weeks.

4. I have done 175 Round Kicks 9 times in the past 3 weeks.

5. I have done 6 training runs in the past 3 weeks.

6. I have done 100 crunches 9 times in the past 3 weeks.

7.  I have my weapons form written down and have memorized at least a 20 move sequence.  (Due January 14th)
(If you are a non-candidate doing these questions for a prize, you must create a 20 move mini weapon form with our current BBC weapon nun-chucks and be ready to share on 7th January - both written form and demonstration.)

Sunday, December 11, 2016

One-Step Questions - Saturday, 17th December - 17 weeks to the Pre-Test


One-Step Questions - Saturday, 17th December - 17 weeks to the Pre-Test

1. I have physically practiced all 6 Palchugi forms plus Taegeuek El, Sam and Oh Jang 3 times this week.

2. I have mentally reviewed all 6 Palchugi forms plus Taegeuk El, Sam and Oh Jang 3 times in the past week.

***You MUST complete steps 1 and 2 in order to be eligible to continue down the floor and cross the Red Rope! Commit to the journey not just the dream.***

3. I have done 30 perfect pushups 3 times in the past week.

4. I have done 125 Round Kicks on the bags 3 times in the past week.

5. I have done 2 training runs in the past week.

6. I have done  75 crunches 3 times in the past week.

7. I all of my board break combinations written down and I have one memorized and ready to show in class. (Due December 17th)

8. I have written down a 20 move sequence with my weapon. (Due January 14th)

9.  I have video taped myself doing the form I am working on for check off and reviewed it to improve my technique.



Saturday, November 26, 2016

One Step Questions - Saturday, 10th December (2 weeks due to Holiday Sale)

Thank you for committing to getting the first two steps done for our next class!  Forms practice is an integral part of getting your Black Belt and at this point doing 8 forms should take no more than 15-20 minutes of time per session.  The full 15 done back to back takes about 25 minutes per session once you have them all memorized.  

A great way to get the first step checked off each week is to use your forms practice as a warm up at the dojo. Once you've done the set you can go back and re-do anything you had problems with and work on the form you need for check off.


One-Step Questions - Saturday, 10th December - 18 weeks to the Pre-Test

1. I have physically practiced all 6 Palchugi forms plus Taegeuek El  and Sam Jang 5 times in the past 2 weeks.

2. I have mentally reviewed all 6 Palchugi forms plus Taegeuk El and Sam Jang 5 times in the past 2 weeks - this can be saying the form out loud, writing it down or stepping through the form in your head.

***You MUST complete steps 1 and 2 in order to be eligible to continue down the floor and cross the Red Rope! Commit to the journey not just the dream.***

3. I have done 25 perfect pushups 5 times in the past 2 weeks.


4. I have done 100 Round Kicks on the bags 5 times in the past 2 weeks.

5. I have done 4 training runs in the past 2 weeks.

6. I have done 10 crunches 5 ways (total of 50 crunches) 5 times in the past 2 weeks.

7. I have written down two of my board break combinations and have on memorized for show. (Due December 17th)

8. I have written down a 15 move sequence with my weapon. This doesn't have to be the beginning of your form - just a 5 move sequence that feels good. (Due January 14th)

9.  I have video taped myself doing the form I am working on for check off and reviewed it to improve my technique.


10.  I practiced the following in a mirror 10 times each for 5 sessions in the past 2 weeks paying attention to shoulders, chambers, striking and timing:
- joon bee
- high block
- inside block
- down block
- chamber/punch

Saturday, November 19, 2016

One-Step Questions - Saturday, 26th November

I'm going super-duper easy on you guys this week due to the holiday week and a desire to see ALL candidates get across the Red Rope.  Fair warning - because there are so few questions you'll need to check off ALL of these items to get across the rope.  

One-Step Questions - Saturday, 26th November


1. I have physically practiced all 6 Palchugi forms plus Taegeuek El Jang 2 times this week. 

2. I have mentally reviewed all 6 Palchugi forms plus Taegeuk El Jang 2 times this week - this can be saying the form out loud, writing it down or stepping through the form in your head.

***You MUST complete steps 1 and 2 in order to be eligible to continue down the floor and cross the Red Rope! Commit to the journey not just the dream.***


3. I have done 20 perfect pushups 2 times this week.

4. I have done 75 Round Kicks on the bags 2 times this week.

5.  I have done 1 training run this week.

6.  I have done 10 crunches 5 ways (total of 50 crunches) 2 times this week.

7. I have written down one of my board break combinations and practiced it physically for flow. (Due December 17th)

8. I have written down a 7 move sequence with my weapon. This doesn't have to be the beginning of your form - just a 5 move sequence that feels good.(Due January 14th)

9.  I stretched at home 2 times this week.  Pick a couple of hamstring/calf/quad stretches and work on those to stretch out after the kick-a-thon.


Saturday, November 5, 2016

One-Step Questions for Saturday, 19th November

Congratulations and good luck to the November Candidate Group! You all worked hard and your perseverance, dedication and focus on your goal has paid off. I'm looking forward to the show on Friday when we get to see you strut your stuff! Great job guys! Your new ranks will be well deserved!

May Candidate Group - practicing your forms is the back bone of your Black Belt journey. If you don't get your forms checked off you cannot become a Black Belt. My expectation is that EVERYONE who says they are a May Candidate WILL take the first two steps forward when we meet on November 19th. If you aren't willing to do that much then you aren't committed to the journey just the dream.


One-Step Questions - Saturday, 19th Novmeber

1. I have physically practiced all 6 Palchugi forms 6 times in the past 2 weeks. This should take approximately 15-20 minutes per session. This is a great way to warm up and a great way to wrap up your training sessions at the dojo.

2. I have mentally reviewed all 6 Palchugi forms 6 times in the past 2 weeks - this can be saying the form out loud, writing it down or stepping through the form in your head.

***You MUST complete steps 1 and 2 in order to be eligible to continue down the floor and cross the Red Rope! Commit to the journey not just the dream.***

3. I video taped myself doing the form I am working on for check off and reviewed that tape three times:
- one time through for overall performance
- one time through focusing on foot placement/kicks/chambers
- one time through for hand chambers/strikes/timing/curls

4. I have practiced my front, round, back, ax and hook kicks this week, 10 kicks each for 6 sessions in the past 2 weeks.
- Front kick - get your knee up, kick out straight with toe pointed and re-chamber at height.
- Round kick - kick to the line not over, re-chamber so your thigh is on the line and your foot goes back to your bum,
- Back kick - focus on knee up, foot with a good knife edge, extend all the way out so your joints form a single line and re-chamber your knee all the way to your side so it is almost touching your elbow.
- Ax kicks - focus on spotting high on the wall to keep your head stable, slow up and regular speed down, toe up on the upswing and down as you come down.
- Hook kicks - focus on knee up like a back kick with a pointed toe and good reach on your extension.

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

6. I have done 75 Round Kicks on the bags 6 times in the past 2 weeks.

7. I have done 4 training runs in the past 2 weeks. Two of these must be the full 1.5 mile.

8. I have done 10 crunches 5 ways (total of 50 crunches per session) 6 times in the past 2 weeks. Focus on doing these with a 1 second hold at the top of the crunch.  Slower is better when it comes to ab work.

9. I have written down 1 self-defence sequence in my binder.  This should be a 3-5 move/counter move combination. (Due February 4th)

10. I have written down one of my board break combinations and practiced it physically for flow. (Due December 17th)

11. I created a "game plan" for each day I was at the dojo to make sure I get across the line on Saturday.

12. I have written down a five move sequence with my weapon. This doesn't have to be the beginning of your form - just a 5 move sequence that feels good. (Due January 14th)

Saturday, October 29, 2016

One Step Questions - Saturday, 5th November

Hey guys, we had several people come in today after class started.  My class starts at 8AM on the dot.  You should arrive with something in your belly, your gear bag fully packed with everything you need for Saturday classes and a small snack to have during a day full of training.  

Do your future self a favor and start your Saturday at Yoga class (the more limber you are the lower the risk of injury plus we do some GREAT core work) and go straight through to the regular classes.  Get used to doing a long 4-5 hour workout each Saturday and you'll get a good start at what the Pre-Test will feel like.  Push yourself.  Only YOU can tell if you are really working as hard as you can. 

One-Step Questions - Saturday, 5th November.

1. I have physically practiced all 6 Palchugi forms 3 times this week.

2. I have mentally reviewed all 6 Palchugi forms 3 times this week - this can be saying the form out loud, writing it down or stepping through the form in your head.

***You MUST complete steps 1 and 2 in order to be eligible to continue down the floor and cross the Red Rope!***


3. I video taped myself doing the form I am working on for check off and reviewed that tape three times:

- one time through for overall performance
- one time through focusing on foot placement/kicks/chambers
- one time through for hand chambers/strikes/timing/curls



4.  I have practiced my Joonbees in the mirror 10 times to the front and 10 times from both sides so I can see all my chambers 3 times this week.  Make sure each motion is a strike.  Think about punching the sky at your eye level on the first motion, second motion is elbows straight back with arms level at sides and no wrist curls, third step has you punching the ground off your body with wrists centered above your thighs and no wrist curls - foot steps out at precisely the same time as your third motion ends.

5.  I have practiced my front, round, back, ax and hook kicks this week, 10 kicks each for 3 sessions.
- Front kick - get your knee up, kick out straight with toe pointed and re-chamber at height.
- Round kick - kick to the line not over, re-chamber so your thigh is on the line and your foot goes back to your bum,
- Back kick - focus on knee up, foot with a good knife edge, extend all the way out so your joints form a single line and re-chamber your knee all the way to your side so it is almost touching your elbow.
- Ax kicks - focus on spotting high on the wall to keep your head stable, slow up and regular speed down, toe up on the upswing and down as you come down.
- Hook kicks - focus on knee up like a back kick with a pointed toe and good reach on your extension.

6. I have done 15 perfect pushups 3 times in the past week.

7. I have done 40 Round Kicks on the bags 3 times in the past week.

8. I have done 2 training runs in the past week.  One of the runs should be the full 1.5 miles.

9. I have done 10 crunches 5 ways (total of  50 crunches per session) 3 times in the past week.  See the tab at the top for how to do crunches 5 ways.

10. I have written down 4 self-defense attack and counter combinations in my binder. (We are working on self-defense this time in BBC so use what you are doing in class to start writing up your self-defense combinations.)


11.  I created a "game plan" for each day I was at the dojo this week to make sure I get across the line on Saturday.

12.  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.

Saturday, October 22, 2016

One-Step Questions - Saturday, 29th October

Just a quick reminder - Yoga class starts at 7:15AM.  This class is great for working on core, glute strenth and flexibility.  If you have heard things like "you need to kick higher, you need to lock out, you need better balance, you need to re-chamber at height or watch the bend in your knee" then this class will help you!  It is one of my favorite classes at the dojo so I'll see you there!

One-Step Questions - Saturday, 22 October


1. I have physically practiced Palchugi Il, Sam and Oh Jang 3 times in the past week.

2. I have mentally reviewed Palchugi Il, Sam and Oh Jang 3 times in the past week - this can be saying the form out loud, writing it down or stepping through the form in your head.

***You MUST complete steps 1 and 2 in order to be eligible to continue down the floor and cross the Red Rope!***


3. I have all 3 curriculum forms memorized - meaning you can do the form on the floor alone without any long memory pauses and without any prompts.  (Test yourself by trying to do your forms facing a different direction!)

4. I video taped myself doing the form I am working on for check off and reviewed that form using the "
All Palchugi Forms - What needs to be there for check off" under the "How to get a form checked off" tab above.

5. I have done 10 perfect pushups 3 time in the past week.

6. I have done 35 Round Kicks on the bags 3 times in the past week.

7. I have done 2 training runs in the past week.

8. I have done 30 crunches and 5 bridges (feet and shoulders on the floor - lift your bum up as high as you can go and squeeze your glutes/hold for a slow 8 count) 3 times in the past 2 weeks.

9. My binder is set up with tabbed dividers for all my Black Belt requirements and I have note paper and a writing instrument.

10. I have declared my weapon choice for Black Belt.

11. I have written down two self-defense attack and counter combinations in my binder. (We are working on self-defense this time in BBC so use what you are doing in class to start writing up your self-defense combinations.)

12. My parents and I have read the two documents "How to Get a Form Checked off" and "All Palchugi Forms - What needs to be there for check off" located on the top tabs of this blog. I have printed out copies of these documents and put them in my binder.

13.  I created a "game plan" for each day I was at the dojo this week to make sure I was making progress on my One-Step questions this week.

Saturday, October 8, 2016

One-Step Questions for Saturday, October 22


One-Step Questions - Saturday, 22 October

1. I have physically practiced all 6 of my Palchugi forms 6 times in the past 2 weeks.

2.  I have mentally reviewed all 6 of my Palchugi forms 6 times in the past two weeks - this can be saying the form out loud, writing it down or stepping through the form in your head.

***You MUST complete steps 1 and 2 in order to be eligible to continue down the floor and cross the Red Rope!***

3. My parents and I have read the two documents "How to Get a Form Checked off" and "All Palchugi Forms - What needs to be there for check off" located on the top tabs of this blog.  I have printed out copies of these documents and put them in my binder.

If you are reading this via a phone or mobile device, click on View Web Version at the bottom of the page to access the tabs.

4.  I have done 10 perfect pushups 6 time in the past 2 weeks.

5.  I have done 35 Round Kicks on the bags 6 times in the past 2 weeks.  

6.  I have done 3 training runs in the past 2 weeks.

7.  I have done 30 crunches and 5 bridges (feet and shoulders on the floor - lift your bum up as high as you can go) 6 times in the past 2 weeks.

8.  My binder is set up with tabbed dividers for all my Black Belt requirements and I have note paper and a writing instrument.

9.  I have chosen my weapon and am ready to declare it for my Black Belt journey.

10.  I have written down one self-defense attack and counter combination in my binder. 

Saturday, September 24, 2016

One-Step Questions for New Candidates - Saturday, 1 October - 28 Weeks to the Pre-Test

One-Step Questions - Saturday, 1 October - 28 Weeks to Pre-Test

1. I have practiced my three curriculum forms physically at least 3 times this week - Palchugi Il, Sam and Oh Jang.

2. My parents and I have read the two documents "How to Get a Form Checked off" and "All Palchugi Forms - What needs to be there for check off" located on the top tabs of this blog.  If you are reading this via a phone or mobile device, click on View Web Version at the bottom of the page to access the tabs.  I have printed a copy of both and inserted it into my binder for class.


3.  I have done 5 perfect pushups 3 times this week.  Make sure you are in a good plank - no bum in the air or chicken necking on these!

4.  I have done 30 Round Kicks on the bags 3 times this week.  Make sure your belt knot is going back and forth, your foot is hitting on the top not the side and you are above the bag line.

5.  I have done one run (doesn't have to be the full 1.5 miles).

6.  I have done 25 crunches 3 times this week.

7.  My binder is set up with sections for each part of my Black Belt Journey (tabbed dividers work great for this).  You should have sections for Forms, Weapons Form, Self-Defense, Board Breaks, Physical Requirements, Sparring Classes and Teaching Hours.

8.  I have loose leaf paper in my binder and a pen or pencil to take notes during my classes.

Saturday, September 3, 2016

One-Step Questions for Saturday, 17th September - 4 weeks until the Pre-Test


1. I have memorized all 15 of my forms and have practiced them physically 8 times  and mentally reviewed 8 times in the past 2 weeks.  If you are a second degree or higher candidate you should practice your additional forms as part of this chain.

***NOTE: You must do Question #1 to continue down the floor!***

2.  I have Palchugi El and Sam Jang checked off (Due September 24th)

3.  I gathered up my photos for the photo collage (Due September 24th)

4. I video taped myself walking the full chain of my forms in the past 2 weeks as if I was handing in the tape at the Pre-Test.

5. I have done 1 set of 50 perfect pushups, 10 second break, then a set of 25 perfect pushups, 15 second break and a set of 10 Perfect Pushups - 6 times in the past two weeks. 


6. I've done 20 Side-Plank Pushups (Pushup Position to Side Plank, Pushup to other side Plank = 1 set) 6 times in the past 2 weeks.

7. I have done 450 round kicks on the bags 6 times in the past 2 weeks.

8. I have done 25 crunches 5 ways (25x5=125 total crunches each session) 6 times in the past 2 weeks.

9. I have done 4 training runs in the past 2 weeks - one should be timed.

10. I have my weapons form memorized and have practiced it to music 6 times in the past 2 weeks. (Due July 16th.)

11. I have at least 9 of my sparring classes checked off.

12. I have done three rounds of partner sparring - two minutes each with a 30 second break in between (total sparring time is 6 minutes) 4 times in the past 2 weeks.  50% power in full gear.

13. I have practiced my board break combinations 4 times in the past 2 weeks.

Saturday, August 27, 2016

One-Step Questions - Saturday, 3 September - 6 Weeks Until the 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 15th 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

+++++++++++++++++++++++++++++++++++++++++++++++++

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 ab exercises 3 times a week

Round Kicks:
- 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


++++++++++++++++++++++++++++++++++++++++++++++++++++++++
One-Step Questions for Saturday, 3 September

1. I have memorized all 15 of my forms and have practiced them physically 4 times this week and mentally reviewed 4 times this week.


***NOTE: You must do Question #1 to continue down the floor!***

2. I have Taeguek Ee, Sah and Yuk Jang checked off. (Due September 3rd)

3. I video taped myself doing the form I am working on, my board breaks, my weapons form and my self-defense (with partners) in the past week.

4. I have done 1 set of 50 perfect pushups, 20 second break, then a set of 30 perfect pushups - 3 times in the past week. 


5. I've done 20 Side-Plank Pushups (Pushup Position to Side Plank, Pushup to other side Plank = 1 set) 3 times this week.

6. I have done 425 round kicks on the bags 3 times in the past week.

7. I have done 25 crunches 5 ways (25x5=125 total crunches each session) 3 times in the past week plus 5 Elephant pose for a 10 second count (go to Downward Dog, drop your knees so you hover over the floor and shift your body forward so your shoulders are beyond your hands) and 5 boat pose for a 10 second count (get in a Crunchy Frog position then extend your hands out to your sides and straighten out your legs with toes pointed) this week.

8. I have done 2 training runs in the past week

9. I have my weapons form completed and memorized. (Due July 16th.)

10. I have at least 8 of my sparring classes checked off.

11. I have done three rounds of partner sparring - two minutes each with a 30 second break in between (total sparring time is 6 minutes) 2 times in the past week.  50% power and you choose if you want to gear up or not.

12. I have practiced my board break combinations 2 times over the past week.

Sunday, August 21, 2016

One-Step Questions - Saturday, 27th August - 7 Weeks until the Pre-Test!

1. I have memorized all 12 of my lower forms PLUS Taeguek Chil Jang and Taeguek Pal Chang and have practiced them physically 4 times this week and mentally reviewed 4 times this week.

- One time through for perfect stances
- One time through for height of kicks
- One time through for lock outs
- One time through for strikes and timing

When you mentally review - think of combining all four of the elements in to the perfect form. Go step by step and think about how your body would feel as you performed the form with each of the four elements in place.

***NOTE: You must do Question #1 to continue down the floor!***

2. I have Taeguek Ee Jang checked off. (Due September 3rd)

3. I video taped myself doing the form I am working on, my board breaks, my weapons form and my self-defense (with partners) in the past week.

4. I have done 1 set of 50 perfect pushups, 20 second break, then a set of 25 perfect pushups - 3 times in the past week. 

5. I've done 20 Side-Plank Pushups (Pushup Position to Side Plank, Pushup to other side Plank = 1 set) 3 times this week.

6. I have done 400 round kicks on the bags 3 times in the past week.

7. I have done 25 crunches 5 ways (25x5=125 total crunches each session) 3 times in the past week plus 5 Elephant pose for a 10 second count (go to Downward Dog, drop your knees so you hover over the floor and shift your body forward so your shoulders are beyond your hands) and 5 boat pose for a 10 second count (get in a Crunchy Frog position then extend your hands out to your sides and straighten out your legs with toes pointed) this week.

8. I have done 2 training runs in the past week

9. I have my weapons form completed and memorized. (Due July 16th.)

10. I have at least 8 of my sparring classes checked off.

11. I have all of my Self-Defense attack and defense combination moves written down in my journal. (Due August 6th)

12. I have done three rounds of partner sparring - two minutes each with a 30 second break in between (total sparring time is 6 minutes) 2 times in the past week.  50% power and you choose if you want to gear up or not.

13. I have practiced my board break combinations 2 times over the past week.

Saturday, August 13, 2016

One-Step Questions for Saturday, 20th August - 8 Weeks Until Pre-Test

One-Step Questions for Saturday, 20th August - 8 Weeks Until Pre-Test

1. I have memorized all 12 of my lower forms PLUS Taeguek Chil Jang and Taeguek Pal Chang and have practiced them physically 4 times this week and mentally reviewed 4 times this week.

- One time through for perfect stances
- One time through for height of kicks
- One time through for lock outs
- One time through for strikes and timing

When you mentally review - think of combining all four of the elements in to the perfect form.  Go step by step and think about how your body would feel as you performed the form with each of the four elements in place.

***NOTE: You must do Question #1 to continue down the floor!***

2. I have Taeguek Ee Jang checked off. (Due September 3rd)

3. I video taped myself doing the form I am working on, my board breaks, my weapons form and my self-defense (with partners) in the past week.

4. I have done 1 set of 45 perfect pushups, 20 second break, then a set of 25 perfect pushups - 3 times in the past week.  Our experiment this week is in timing these pushups so you have muscle recovery days - try doing them Sunday, Tuesday and Thursday.  Make sure you are breathing correctly through these - inhale on the way down and exhale on the way up - this will help deliver more oxygen to your muscles and improve your stamina.


5. I've done 20 Side-Plank Pushups (Pushup Position to Side Plank, Pushup to other side Plank = 1 set) 3 times this week.

6. I have done 375 round kicks on the bags 3 times in the past week.

7. I have done 25 crunches 5 ways (25x5=125 total crunches each session) 3 times in the past week plus 5 Elephant pose for a 10 second count (go to Downward Dog, drop your knees so you hover over the floor and shift your body forward so your shoulders are beyond your hands) and 5 boat pose for a 10 second count (get in a Crunchy Frog position then extend your hands out to your sides and straighten out your legs with toes pointed) this week.

8. I have done 2 training runs in the past week

9. I have my weapons form completed and memorized. (Due July 16th.)

10. I have at least 7 of my sparring classes checked off. (If you don't have 6 classes at this point you need to talk to Instructor Dan or Instructor Chris about getting enough sparring in to pass this requirement.)

11. I have all of my Self-Defense attack and defense combination moves written down in my journal. (Due August 6th)

12. I have done three rounds of partner sparring - two minutes each with a 30 second break in between (total sparring time is 6 minutes) 2 times in the past week. Focus on staying light on your feet and doing double or triple combinations. Don't just exchange single kicks. This should be around 50% of your power rate - the main focus this week is working on combinations and footwork.

13. I have practiced my board break combinations 2 times over the past week.

Saturday, August 6, 2016

One-Step Questions for Saturday, 13th August - 9 Weeks to the Pre-Test

One-Step Questions for Saturday, 13th August - 9 Weeks to the Pre-Test!
1. I have memorized all 12 of my lower forms PLUS Taeguek Chil Jang and have practiced them physically 4 times this week and mentally reviewed 4 times this week.

***NOTE: You must do Question #1 to continue down the floor!***

2.  I have video taped myself doing all 12 of my lower forms plus Taeguek Chil Jang as if I was taping for requirments (walk the chain starting at Taegeuk Il Jang up through Taegeuk Chil without big breaks between).  Watch the tape and make a note at which form you start to get sloppy - foot placement off, not striking, hands dipping below belt, kicks not rechambered at height, etc.  Write it down to share at Saturday's class.

3. I have Taeguek Ee Jang checked off. (Due September 3rd)

4. I video taped myself doing the form I am working on, my board breaks, my weapons form and my self-defense (with partners) in the past week.

5. I have done 1 set of 40 perfect pushups, 15 second break, then a set of 25 perfect pushups - 3 times in the past week.

6.  I've done 20 Side-Plank Pushups (Pushup Position to Side Plank, Pushup to other side Plank = 1 set) 3 times this week.

7. I have done 350 round kicks on the bags 3 times in the past week.

8. I have done 25 crunches 5 ways (25x5=125 total crunches each session) 3 times in the past week plus 5 Elephant pose for a 10 second count (go to Downward Dog, drop your knees so you hover over the floor and shift your body forward so your shoulders are beyond your hands) and 5 boat pose for a 10 second count (get in a Crunchy Frog position then extend your hands out to your sides and straighten out your legs with toes pointed) this week.

9. I have done 2 training runs in the past week

10. I have my weapons form completed and memorized. (Due July 16th.)

11. I have at least 6 of my sparring classes checked off. (If you don't have 5 classes at this point you need to talk to Instructor Dan or Instructor Chris about getting enough sparring in to pass this requirement.)

12. I have all of my Self-Defense attack and defense combination moves written down in my journal. (Due August 6th)

13. I have done three rounds of partner sparring - two minutes each with a 30 second break in between (total sparring time is 6 minutes) 2 times in the past week. Focus on staying light on your feet and doing double or triple combinations. Don't just exchange single kicks.  This should be around 50% of your power rate - the main focus this week is working on combinations and footwork.

14. I have practiced my board break combinations 2 times over the past week.

Saturday, July 30, 2016

One-Step Questions, Saturday 6th August - 10 weeks to Pre-Test!

Candidates - I hope you have been working on your mnemonic devices the past couple of weeks - next week we are rolling to randomized forms!  See last week's post if you want more information on how to create mnemonics.


Remember what we talked about it class today - anyone can do something sloppy.  Take your time and focus on just how GREAT you can be!  

One-Step Questions for Saturday, 6th August - 10 Weeks to the Pre-Test!


1. I have physically practiced all 12 of my lower forms 4 times and mentally reviewed them (writing them down, speaking out loud and/or reviewing in your head) 4 times over the past week.  (This is a 2 hour committment this week). 


One of these times you should be focused on going SLOW and checking each stance to make sure you are doing it perfectly.  Get to know what your body feels like when you are doing it to the best of your ability.  

One time through should be video taped - watch yourself and see your progression of forms - at what point do you start getting sloppy?  Are you able to make it through the full 30 minutes of forms without dropping your hands, cheating your stances, not striking?   Remember - the Pre-Test is anywhere from 4-6 HOURS long.  

***NOTE: You must do Question #1 to continue down the floor!***

2. I have Palchugi Ee, Sah and Yuk Jang checked off. (Due July 25th)

3.  I have Taeguek Ee Jang checked off. (Due September 3rd)

4. I video taped myself doing the form I am working on, my board breaks, my weapons form and my self-defense (with partners) in the past week.

5. I have done 2 sets of 25 Perfect Pushups plus 20 Side-Plank Pushups (Pushup Position to Side Plank, Pushup to other side Plank = 1 set) 3 times in the past week.

6. I have done 325 round kicks on the bags 3 times in the past week.

7. I have done 25 crunches 5 ways (25x5=125 total crunches each session) 3 times in the past week plus 5 Elephant pose for a 10 second count (go to Downward Dog, drop your knees so you hover over the floor and shift your body forward so your shoulders are beyond your hands) and 5 boat pose for a 10 second count (get in a Crunchy Frog position then extend your hands out to your sides and straighten out your legs with toes pointed) this week.

8. I have done 2 training runs in the past week

9. I have my weapons form completed and memorized. (Due July 16th.)

10. I have at least 5 of my sparring classes checked off. (If you don't have 5 classes at this point you need to talk to Instructor Dan or Instructor Chris about getting enough sparring in to pass this requirement.)

11.  I have all of my Self-Defense attack and defense combination moves written down in my journal. (Due August 6th)

12.  I have done two rounds of partner sparring - two minutes each with a 30 second break in between (total sparring time is 4 minutes) 2 times in the past week.  Try out partners to see who you want to partner with for taping.

13.  I have my song selected for my weapons form.

14.  I have practiced my board break combinations 2 times over the past week.

Sunday, July 17, 2016

One-Step Questions for Saturday, 30th July - 11 Weeks to the PreTest!

Good luck with testing this week Candidates!  Be prepared to do ANY of the lower 12 forms.  If you are struggling with memorization, work on your Mnemonic Devices!


Mnemonics are memory devices that help learners recall larger pieces of information, especially in the form of lists like characteristics, steps, stages, parts, phases, etc. We knew back in 1967 from a study by Gerald R. Miller that mnemonics increased recall. He found that students who regularly used mnemonic devices increased test scores up to 77%! (From an article in The Learning Center Exchange.)


One-Step Questions for Saturday, 30th July - 11 Weeks to the PreTest!


1. I have physically practiced all 12 of my lower forms 8 times and mentally reviewed them (writing them down, speaking out loud and/or reviewing in your head) 8 times over the past 2 weeks.

***NOTE: You must do Question #1 to continue down the floor!***

2. I have Palchugi Ee and Sah Jang checked off. (Due July 25th)

3.  I have Palchugi Yuk Jang checked off. (Due July 25th)

4. I video taped myself doing the form I am working on, my board breaks, my weapons form and my self-defense (with or without partners) in the past 2 weeks.

5. I have done 50 Perfect Pushups in a row without breaks plus 20 Side-Plank Pushups (Pushup Position to Side Plank, Pushup to other side Plank = 1 set) 6 times in the past 2 weeks.

6. I have done 300 round kicks on the bags 6 times in the past 2 weeks (use a couch cushion, pillow or even kicks in the air at home).

7. I have done 25 crunches 5 ways (25x5=125 total crunches each session) 6 times in the past 2 weeks.

8. I have done 5 training runs in the past 2 weeks.

9. I have my weapons form completed and I have been working on memorization.  I have at least a 30 move section memorized. (Due July 16th.)

10. I have at least three of my sparring classes checked off. 

11.  I have 6 Self-Defense attack and defense combination moves written down in my journal. (Due August 6th)

12.  I have done two rounds of air sparring or partner sparring at two minutes each with a 30 second break in between (total air sparring time is 4 minutes) 4 times in the past two weeks.

13.  I have three proposed song selections for my weapons form.  Do your form to these songs and see if you think they work for your weapon.  Tape yourself and ask for advice from the teaching team on which song you should pick.

14.  I have practiced my board break combinations 4 times over the past 2 weeks.

Saturday, July 2, 2016

One-Step Questions for Saturday, 16th July - 13 Weeks to Pre-Test

Candidates - this set of One-Step Questions will cover the next 2 weeks as there are NO CLASSES at the dojo from the 4th-9th of July.  Just because you aren't there doesn't mean you can't practice - clear a space in your kitchen, practice at the park, do forms in the pool (I've done it and it is a SERIOUS work out - my quads burned for days!).  Have FUN with it and be creative!  I look forward to hearing all the places you practiced when we meet again on the 16th July - person with the best story wins!  Post a picture to the Black Belt training private facebook group or if you want to send me a photo to post on the blog (with your parent's permission) you can!

One-Step Questions for Saturday, 16th July (13 Weeks to Pre-Test)

1. I have physically practiced all 12 of my lower forms 8 times and mentally reviewed them (writing them down, speaking out loud and/or reviewing in your head) 8 times over the past 2 weeks.

***NOTE: You must do Question #1 to continue down the floor!***

2. I have Palchugi Ee Jang checked off. (Due July 25th)

3. I have Palchugi Sah Jang checked off. (Due July 25th)

4.  I have Palchugi Yuk Jang checked off. (Due July 25th)

5. I video taped myself doing the form I am working on for check off and have reviewed it for technique.

6. I have done 50 Perfect Pushups in a row without breaks 6 times in the past 2 weeks.

7. I have done 250 round kicks on the bags 6 times in the past 2 weeks (use a couch cushion, pillow or even kicks in the air at home).

8. I have done 25 crunches 5 ways (25x5=125 total crunches each session) plus 25 abs of your choice 6 times in the past 2 weeks.

9. I have done 5 training runs in the past 2 weeks.

10. I have my weapons form completed and I have been working on memorization.  I have at least a 20 move section memorized for show at the next class. (Due July 16th.)

11. I have at least three of my sparring classes checked off.  (Try to be consistent with going to this class - sparring for black belt is very hard to do if you haven't been consistently working on it.  It is a different type of cardio than running or even forms.)

12.  I have 3 Self-Defense attack and defense combination moves written down in my journal. (Due August 6th)

13.  I have done two rounds of air sparring (you don't need a partner just stay busy like shadow boxing) at two minutes each with a 30 second break in between (total air sparring time is 4 minutes) 4 times in the past two weeks.

14.  I have three proposed song selections for my weapons form.  Do your form to these songs and see if you think they work for your weapon.  Tape yourself and ask for advice from the teaching team on which song you should pick.

15.  I have begun thinking about who I want to be my partners for Self-Defense and Board Breaks.  Think about who is willing to put in the same amount of effort that you are putting in and can be relied upon to be a good partner.  See who is available at the same times you can come in to practice - are they willing to meet after school, can they stay late on Saturday or meet on Sunday to practice, can they come early to classes, etc.

16.  I have practiced my board break combinations 4 times over the past 2 weeks and have made one tweak to improve my combinations - you can add a dynamic, put in a dramatic ki-hap, change the rhythm, add a jump, etc.

Sunday, June 19, 2016

One-Step Questions for Saturday, 25th June

Keep on "owning" the process Candidates!  Remember that no training goes wasted even if you don't get across the Red Rope. Just keep trying to get closer and closer because everything you do makes it easier for you to get your forms checked off and get further in the process!  

One-Step Questions for Saturday, 25th June (16 Weeks to Pre-Test)

1. I have physically practiced Taegueks Il, Sam and Oh Jang, and all 6 Palchugi forms 4 times and mentally reviewed them (writing them down, speaking out loud and/or reviewing in your head) 4 times over the past week. (You can check off two of the physical from Saturday's class as we did all these forms twice.)

***NOTE: You must do Question #1 to continue down the floor!***

2. I have Taeguek Il, Sam and Oh Jang checked off. (These three forms were due 21 May)

3. I have Palchugi Ee Jang checked off. (Due July 25th)

4. I have Palchugi Sah Jang checked off. (Due July 25th)

5. I video taped myself doing the form I am working on for check off and have reviewed it for technique.

6. I worked on my Round Kicks for two sessions this week AND video taped myself doing 2-3 kicks per side - specifically working on getting my base foot pivoted backwards, not trapping my hip, the side seam of my pants pointing straight at the ceiling, my kick to the line but not over it and my foot in a nice straight line (no Floppy Foot Syndrom).

7. I worked on my Side and Back Kicks for two sessions this week AND video taped myself doing 2-3 kicks per side - specifically working on getting my knee up at a good chamber, extending all the way out and locking out with a knife edge, re-chambering at height with my knee and foot level and then coming around.

8. I worked on my Ax kicks for two sessions this week AND video taped myself doing 2-3 kicks per side - specifically I worked on going slower on the up motion and then bringing the foot down faster and with power. Watch for your foot to be flexed up on the up and down on the down stroke. Watch for your body weight to be to the center or slightly forward so your down stroke has power. Keep your eyes up high on the wall to keep your head from bobbing.

9. I worked on my Jump Ax kicks for two sessions this week AND video taped myself doing 2-3 kicks per side - work on getting your base leg to tuck under your body in order to make your Jump Ax kick look higher. Use your glute muscles to power up the kick like we've been doing in BBC plyometrics this session.

10. I have done 45 Perfect Pushups in a row without breaks and 15 Tricep Pushups 3 times in the past week.

11. I have done 200 round kicks on the bags 3 times in the past week.

12. I have done 25 crunches 5 ways (25x5=125 total crunches each session) plus 25 abs of your choice 3 times this week.

13. I have done 2 training runs in the past week.

14. I have 40 moves to my weapons form written down in my binder. If my form is complete, I have reviewed it with a Black Belt looking for places to add dynamics, improve how you use the floor space or improve weapon special techniques. (Due July 16th.)

15. I have two of my sparring classes checked off.

Saturday, June 11, 2016

One-Step Questions for Saturday, 18th June (17 Weeks to Pre-Test)

Today we talked about "Ownership" in class.  You OWN your Black Belt Journey.  You OWN whether or not you really have your forms memorized.  You OWN whether or not your technique is improving.  You OWN how much you push yourself in class.  You OWN your level of dedication.  In the end, all that "OWNERSHIP" will allow you to OWN a Black Belt.  Your goal is 17 weeks away. The choice of how you spend the time between now and October 15th is up to you.

One-Step Questions for Saturday, 18th June (17 Weeks to Pre-Test)

1. I have physically practiced Taegueks Il, Sam and Oh Jang, and all 6 Palchugi forms 4 times and mentally reviewed them (writing them down, speaking out loud and/or reviewing in your head) 4 times over the past week.

***NOTE: You must do Question #1 to continue down the floor! It is critical we get the memorization of forms done early so we can work on technique!***

2. I have Taeguek Il, Sam and Oh Jang checked off. (These three forms were due 21 May)

3. I have Palchugi Ee Jang checked off. (Due July 25th)

4. I have Palchugi Sah Jang checked off. (Due July 25th)


5.  I video taped myself doing the 6 Palchugi forms and reviewed the tape against the "All Palchugi Forms – what needs to be there for check off" document in the above "How to get a form checked off" Tab.

6.  I worked on my Round Kicks for two sessions this week - specifically working on getting my base foot pivoted backwards, not trapping my hip, the side seam of my pants pointing straight at the ceiling, my kick to the line but not over it and my foot in a nice straight line (no Floppy Foot Syndrom).


7.  I worked on my Side and Back Kicks for two sessions this week - specifically working on getting my knee up at a good chamber, extending all the way out and locking out with a knife edge, re-chambering at height with my knee and foot level and then coming around.

8.  I worked on my Ax kicks for two sessions this week - specifically I worked on going slower on the up motion and then bringing the foot down faster and with power.  Watch for your foot to be flexed up on the up and down on the down stroke.  Watch for your body weight to be to the center or slightly forward so your down stroke has power.  Keep your eyes up high on the wall to keep your head from bobbing.

9.  I worked on my Jump Ax kicks for two sessions this week - work on getting your base leg to tuck under your body in order to make your Jump Ax kick look higher.  Use your glute muscles to power up the kick like we've been doing in BBC plyometrics this session.


10. I have done 40 Perfect Pushups in a row without breaks and 15 Tricep Pushups 3 times in the past week.
11. I have done 175 round kicks on the bags 3 times in the past week.

12. I have done 25 crunches 5 ways (25x5=125 total crunches each session) plus 25 abs of your choice 3 times this week.

13. I have done 2 training runs in the past week.

14. I have 30 moves to my weapons form written down in my binder.  If my form is complete, I have reviewed it with a Black Belt looking for places to add dynamics, improve how you use the floor space or improve weapon special techniques. (Due July 16th.)

15. I have two of my sparring classes checked off.


Monday, June 6, 2016

One-Step Questions for Saturday, 11 June

One-Step Questions for Saturday, 11th June

1. I have physically practiced Taegueks Il, Sam and Oh Jang, and all 6 Palchugi forms 3 times and mentally reviewed them (writing them down, speaking out loud and/or reviewing in your head) 3 times over the past week.  


***NOTE: You must do Question #1 to continue down the floor! It is critical we get the memorization of forms done early so we can work on technique!*** 

2. I have Taeguek Il, Sam and Oh Jang checked off. (These three forms were due 21 May)

3.  I have Palchugi Ee Jang checked off.


4.  I have Palchugi Sah Jang checked off.

5. I have video taped myself doing the form I am working on for check off and reviewed for technique.

6. I have done 35 Perfect Pushups in a row without breaks and 15 Tricep Pushups 3 times in the past week.

7. I have done 150 round kicks on the bags 3 times in the past week.

8. I have done 25 crunches 5 ways (25x5=125 total crunches each session) plus 25 abs of your choice 3 times this week

9. I have done 2 training runs in the past week.

10. I have practiced my board break combinations and have one ready for demo this week. (Due June 11th)


11. I have a 20 move combination with my weapon written down in my binder. (Due July 16th.)

12.  I have one of my sparring classes checked off.