updated 8/2/2018
Black Belt Candidate Boot Camp
9:00 Welcome/Team Building
•Snowball
•Music Workouts from Youtube (we didn’t do these this time, but they are fun!)
9:20 It’s All in the Details
•Go through 2017 TRAINING LOG
◦ How to complete
◦ How to train
◦ What to train
◦ When to train
• Strikes
◦ Fists
◦ Guard
◦ Striking Posture
◦ Feet
◦ Stance
◦ Power
◦ Focus Point
◦ Kiais
▪ Jab
▪ Cross
▪ Hook
▪ Uppercut
▪ Chop
▪ Elbow
▪ Backfist
• Kicks
◦ Four Parts
◦ Chamber
◦ Guard
◦ Focus
◦ Foot shape
◦ Height
◦ Power
▪ Front Kick
▪ Round House
▪ Side Kick
▪ Crescent Kick
▪ Hook Kick
▪ Spin Kicks
• Stances
◦ Chamber
◦ When
◦ Foot Placement
◦ Leg Position
▪ Neutral Stance
▪ Fighting Stance
▪ Neutral Posture
10:00 Katas
Watch tips from Reid Presley. Follow him on his Instagram and Facebook!
•Beginner Katas
◦ Appreciation Form
◦ Dragon Kata
◦ Form One
•Intermediate Katas
◦ Short 2
◦ Short 3
◦ Chuk Form 1
•Advanced Katas
◦ Kama Form (this was XMA Kama 2)
Basic Bo Form (New)
Bookset (new, you may not be tested on it, but you should learn it and know it!)
◦ Creative
•Black Belt Katas
◦ Mass Attacks
◦ Kama Set
◦ Logar Shin
Kicking Sets
◦ 1-2-3 Count Kicking
▪ Front Kick with Back Leg, Low Block, Punch, Knife Hand
▪ Front Kick, Spin Hook, Guarded Square Horse Stance
▪ Spin Hook, Spin Hook, Kneeling Side Kick
◦ 1-4 Count Kicking
▪ Two Front, Two Side
◦ 1-6 Count Kicking
▪ Two Front, Two Side, Two Round
◦ 1-8 Count Kicking
▪ Two Front, Two Side, Two Round, Two Double Round
◦ 10 Count Kicking
▪ Two Side Kicks, Two Round House Kicks, Two Hook Round Kicks, Two Slow Side Kicks, Two Side Kick, Double Round House Kicks
3 Set Kumite (new)
11:00 Sparring
•Be quick at putting on gear
•Check gear fit
•Work on Guard
◦ Boxing on Bag
•Movement
◦ Working with a Partner
•Swagger
◦ Working with a Partner
•Kicks
◦ Working with a Partner
•Combos
◦ Work on Bag
◦ Work with a Partner
•Freesparring
◦ 3 – Two Minute Rounds
11:45 Lunch/Q&A
12:00 Team Building/Q&A/Stretching
1:30 Running Drills
Here’s where I got the ideas for today’s training!
•Dynamic Warm Up
◦ Walking Lunges
◦ Squats
◦ Donkey Kicks
◦ High Knees
◦ Swinging Legs
◦ Roll on Back Touch Knee to Ground
•Easy Running
•Skill Work Like Drills
◦ High Knees
◦ A Skip
◦ B Skip
◦ Butt Kicks
◦ Butt Kicks (variation
◦ Straight Leg Bounds
◦ Carioca
•Strides
•Workout (hills, tempo, repetitions, etc.)
•Easy running
•Strength Work (like a medicine ball workout)
•Static stretching should not be done until the end of the workout. See here for more details.
•Two miles or more runs should be done at least three times a week
2:00 Stretching
Stretching for Recovery
Stretching for Gain
