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)