Color Belt Testing - 02-04-11 - Goal Setting

We just had our latest round of belt testing on Friday of last week. We conduct belt testing every three months in our Taekwondo system in order to measure progress within each student. There are 10 belts or grades before 1st degree Black Belt. If a student tested every cycle they could earn their black belt in 2 1/2 - 3 years; however, that just doesn't happen. As student's progress the material becomes more difficult the standards more stringent. Typically, a student will take longer to progress to black belt, and that's OK.

Overall, I was pleased with the group's performance this type. There were few, if any, miss-steps on the requisite materials. Over the years, I have tried many different formats and approaches to testing the students; it has been an evolving process. Currently, I'm quite satisfied with the format we've come up with and it provides some insight on the necessity and effectiveness of setting goals.

Martial Arts education is very much focused on the individual. An individual's needs, goals, and even limitations. Student's are meant to progress at a pace that is suitable to them, and practice in a way that is challenging yet safe to their overall health. However, we all respond to external stimuli, especially when it comes to physical training.

Having time based, quantifiable goals is not only helpful, but necessary. For every belt test, my students have clear requirements and time restraints that must be met. I'd like to say everybody trains hard all the time, but that is not the case. In fact, that may not even be ideal anyway, as the human body requires ebbs and flows in order to maximize results. The reality is, student are more focused and train more diligently when testing approaches. Regular testing and thus goal setting drives the student to get better, get stronger at what they are doing.

How can you relate this outside of a Taekwondo belt testing frame work? Simple, you have to set goals that will motivate you to keep training and training in a consistent correct way. What are training or following a physical regimen for? It must be something: lose weight, get faster, stronger, learn something, or even social interaction. Set your goals to meet that big picture of what drives you.

Next, two basic things are missing from most people's goals and they are crucial to your success.

One, the goal must be quantifiable and measurable. Too often, I hear goals like: "I want to get faster" or "I want to kick better". What does that mean? Not much. Faster at what? Faster than what? How do you determine that? Arguably, there are many aspects of martial arts training that are difficult to describe and quantify. OK, break them down. Simplify as much as you can.

Two, there must be a time constraint. It is all well and good to have a goal, but without a time restraint there is no urgency and there is no way to measure success (or failure). For example, consider the "I want to kick better" goal. Without a time restraint, this becomes even more abstract. A student could spend an entire lifetime "improving their kicks". How would they know when they met there goal? More importantly, how would they know that they were not on track to meet their goal and perhaps their training method should be re-evaluated?

Do you see my point? Without time restraints and other quantifiable details you are just setting yourself up for failure. Worse, you won't even know!

But wait, there's more!

Your goals have to be attainable. They may be challenging, but they must be attainable and realistic. Otherwise, again you are just setting yourself up for failure and that failure will preclude from reaching those goals which were well within your grasp.

To summarize, here are four rules of goal setting:

1. The goal is something that motivates you

2. The goal is quantifiable and measurable

3. The goal has a time constraint

4. The goal is realistic, attainable.

So let's put these into practice. Start with the vague "I want to kick better". That's actually a good start as it fulfills our first guideline. Now break it down, be more specific. "I want to kick faster" Better, but we need more. Do you want to increase the frequency of your kicks, or do you want to increase the speed of one individual kick? "The frequency". OK, now we're getting somewhere. Try this "My goal is to kick 10 times in 10 seconds" That's it! We can quantify that goal AND we can measure it. Measuring goals will often depend on the tools you have available.

Now, we need a time constraint. How long to reach your goal? How about "My goal is to kick 10 times in 10 seconds. I plan to achieve this in 60 days"

Perfect, we have a motivating goal that is quantifiable, measurable, has a deadline, and is definitely reachable.

You see my point. There is one more thing that will really help. You need a plan, an educated plan. Seek out the best trainers, coaches, martial arts instructors....experts. Be discerning, but trust them and their advice, they will help you tremendously.

Here are some highlights from the test.

Starting a New Training Cycle 1/31.

This week we are starting a new training cycle. Last week's back off week was essential for the intensity we have coming up. The human body cannot endlessly forge a head. Progress is not linear. We must utilize cycling and wave loading in order to ensure that physical adaptation continues to occur. Without back off weeks, rest periods, or other opportunities the body will not be able to recover from training loads. Consequently, gains will diminish and we plateau both physically and psychologically. Without enough rest, the body will be depleted and previous gains may even be lost.

For this cycle I am training with a student and colleague of mine, Steve Maze. Steve has been one of my TKD students for almost a decade and has earned is Black Belt. Additionally, Steve's athletic development credentials are numerous including CSCS, RKC, and USAW certifications.

He is training for a push/pull meet in early April. This is a power lifting competition where the events are Dead Lift and Bench press. Now, this cycle will have a marked change in approach to our previous training cycles.

Most of the time, I use strength training as GPP (general physical preparedness) for my martial arts performance. What does that mean? It means that we use strength as a tool to become better martial artists. What does it mean to become a better martial artist? That can be a deep philosophical question, but for our purposes now it means to move faster, hit harder, and spar more effectively.

For this cycle, strength itself is the goal. The performance we are trying to enhance are certain lifts themselves. They are no longer a tool to improve our sport performance, the lifts are the sport.

I will not be competing, but Steve will, and as we all know, or should realize, it is much easier to stay motivated and push your limits with a training partner. Additionally, I don't have any impending tests or competitions, so I can afford to stray from my normal GPP regimens.

We will also do some benchmarking of certain martial arts strikes. It will be interested to see how their power output is affected, by performing these lifts and this level of intensity.

We are going to be utilizing the following lifts, in a low set, low rep, high intensity scheme. For more information on day to day details of the program visit Steve's Blog.

Barbell Snatch, Clean, and Jerk. Bench Press, Squat, and Dead lift.

Here's the video from Monday:

Training log

This week is a back off week for strength training. The last 3 weeks have been extremely successful using a low rep and high volume scheme. Conventional dead lift 1RM at 385 Lbs. I'm pleased with that number. Although I could have gone higher, it's nice to leave some room for improvement and this is my first training cycle with a conventional stance. Flat and Incline bench numbers are up. KB military press of 40Kg for a double. Qualitatively, chest, shoulders and thighs have added mass.

Via Pat Flynn:

Nearing the end of our current cycle. Thanks to all of those that have been following along and taking advantage of these workouts! I am looking forward to the next cycle, which will begin after a week of tapering off. Over the next couple of weeks we will up both the volume and density, and will be conducting some benchmark testing in regards to how our training is truly translating over to our sports specific performance. Since our sport is essentially hitting stuff, what better a way to take a bench mark then to use a force meter. We plan on using a force meter to find out just how hard we are hitting (basic kicks and punches) before our next cycle, and will again perform the same tests after to see how we have progressed. Should be interesting, so stay tuned!

1/14, 1/15 Training Logs

Friday 1/14

Noon Tae Kwon Do and Strength Training Class

Dead Lift, Conventional Stance - Fibonacci Sequence of Reps

135 Lbs - 2, 3, 5, 8 - Alternate Grip

135 Lbs - 2, 3, 5, 8 - Snatch Grip

135 Lbs - 2, 3 , 5, 8 - Fat Grips, both overhand

Double Clean and Press - Fibonacci Sequence of Reps

12Kg KBs - 2, 3, 5, 8

12Kg KBs, - 2, 3, 5, 8

16Kg, KBs - 2, 3, 5, 8

Bench Press

135Lbs - 5x3

Poomsae Review: Chonji, Dan Gun, Koryo

6ft Staff -- Basic form and 1st Form review

RKC Workout (w/ Pat Flynn)

Single Clean and Press

3 Ladders of:

16Kg 3R/3L

20 Kg 3R/3L

24 Kg 3R/3L

28 Kg 3R/3L

Total: 12 sets of 3 each side

Stacked 36 Kg (20kg+16kg) 3R/2L

Stacked 40 kg(24kg+16kg) 1R/0L

One Arm Floor Press

28Kgs 8x3R/3L

One Arm Hindu Pushups

5x3R/3L

Finish with Pull up and inverted row circuit. Couple Muscle ups for fun.

Here's The Video:

Saturday 1/15

Indian Clubs for quick warm up, legs and hips felt loose (especially for sat AM!)

Basic Kicks 10/Side: Front, Inside, Outside, Round, Side, Back, Back Hook, Skip Front, Skip Round, Skip Side.

Poomsae: Hansoo Down to Koryo

Dad's Tae Kwon Do and Kettlebell Class.

This class is easily one of the best additions of 2010. It is a basic martial arts and kettlebell class designed for the Dad's of students in our children's program. All of the participants are training several times per week and they are some of the most dedicated students I have.

1 Min Rounds with the Body Target

- Alternating Fronts Kicks

- Jab - Cross - Front Kick

- Alternating Round Kicks

- Round Kick - Jab - Cross

- Alternating Knees

- Double Jab - Cross - Knee

Poomsae Review: Il, Ee, Sahm, Yook

Kettlebells:

Fibonacci Rep Ladder using partner's set as rest

Double Clean and Press

3 times through: 2, 3, 5, 8.

Students weights ranged from 12kg KBs to 20 Kg KBs

Two Hand Swings:

10 sets of 10 using partner's set as rest

KBs ranged from 20kg to 24kg

Training Logs

Wed 1/12

Handstand Pushups - 5x3

Push Press 13x3 -- 24s and 28s

Bent Press 8x3 - 20Kg Barbell w/collars (1kg ea?)

Beginner Tae Kwon Do Class

- Good review of basic kicks, stances, and blocks. First 30 mins were a very traditional format; it was a good change for the students and a great way to emphasize technique.

- 2nd Half of class focused on partner training -- self defense and one-step techniques

Training with Steve Grabicki (3rd Dan)

- Line Drills - Basic Kicks and combinations

- Weapon work -- Nunchuk and staff

- Poomsae - Il Jang, Oh Jang, Chon ji, Yul gok, Po eun

- Partner work -- Ho Shin Sul, Free form "one-steps"

Thursday 1/13

Light day worked on Pistols and Single leg dead lifts

Noon Class -- Good group, worked on basic techniques and partner training

Kids Sparring -- Kicking sets 8-10, Started them on pistol squats as well

Advanced Class -- Heavy Bag work with kicking combinations, Free Sparring, Poomsae 1-8

1/11/11 Training Log

Good day yesterday. I switched to conventional from sumo dead lift late last year. Surprisingly, it feels a lot better on the hips when combined with a lot of kicking. I was at 407 lbs 1RM with a sumo stance.

Poomsae: Hansoo down to Koryo

Kicks: 10L/10R: Front, Inside, Outside, Round, Side, Back Thrust, Back hook, skipping front, skipping round, skipping side, skipping front hook. 360 Inside Crescents -- 1 540--almost 720!

Dead Lift

10 x 3 then 3 x1

135, 155, 185, 225, 245, 275, 315, 315, 225, 315, 335, 365, 385.

It all felt good. I am enjoying the conventional stance. I probably could have gone past 385, but felt that was a good place to stop.

Doubles KB front Squat

8x3

16s, 20s, 24s, 28s, repeat.

Here's the Video on Pat's Blog

Training Log from Friday Via Pat Flynn, RKC

Single Clean and Press Chain - Line up 5 consecutively heavier bells (60-90% intensity). Perform 3 - 5 presses at each bell(L+R), and run through the chain 3 - 5 times

One Arm Bench Press - This is a fantastic horizontal push variation, especially as a stability exercise for your core. You can perform this either with a kettlebell or dumbbell. 5 sets of 5 @ 60-80% intensity

Single Leg Deadlift - Unilateral movements help correct imbalances and weaknesses, which is why it is important to be sure to perform a good amount of unilateral movements along with your bilateral exercises. This is one of my particular favorite unilateral, lower body, hip dominant movements. See Master Somnath Sikdar perform it in the video below! 5 x 5 again @ 60% intensity

Tactical Pull Up, Ring Chin, and Bodyweight Row Circuit - 3-5 reps of each exercises, with no rest in between.

Finish up with 5 sets of some sort of hanging leg raise variations. Perform as many quality reps as you can, but always leave a rep or two in the tank!