Merry Christmas! Tiger-Rock Academy Newsletter

For the week of: 12/23-12/28
Cycle Tenet: "Perseverance, never giving up despite obstacles or delays in achieving success."

Good Evening,

This is week #2 of 8 in our current training cycle for TaeKwonDo, and week #7 of 10 in Grappling.

Newsletter Highlights:

1. Goals for the week
2. Lesson Plans 
3. Next Cycles Weapons
4. Upcoming Events

 

Merry Christmas & Happy New Year to all of our students and families, and hope that you enjoy the holidays with your loved ones. We are excited for a great and fantastic 2014! Please remember that we are closed until January 2nd, 2014. Please see our lesson plans below and post to our facebook to earn your class credits this week.

Please remember to post pictures to our facebook (Facebook.com/WestKnoxTigerRock) in order to get class credits (Max 3 for TKD Juniors, Teens & Adults)
Day 1:

Warm Up: 25 Jumping Jacks, 50 crunches (2X)

Stretch Routine
Target Training: Lead Punch, Reverse Punch, Lead Hook Punch, Reverse Hook Punch (10X each side)
Strength Building: 50 crunches, 50 leg raises

Target Training: Lead (#1) Roundkick, Reverse Punch, Lead Hook Punch, Reverse Hook Punch (10X each side). 

Strength Building: 50 crunches, 50 Bicycles

Merit Badge Training: Practice Skill-Building Merit Badge at least 10X  each side, and then give 30 second time period for completion.

Form Practice: Practice all forms required for ranks at least 5x. 

Day 2:

Warm Up: 25 Hindu Squats, 25 Jumping Jacks, 15 Burpees

Stretch Routine

Target Training: #2 (Back Leg) Inside Crescent Kick, (Same Leg) Outside Crescent Kick, Spin Crescent Kick (10X each side)

Strength Building: 35 Hindu Squats

Target Training: Lead (#1) Roundkick, Reverse Punch, Lead Hook Punch, Reverse Hook Punch, #2 (Back Leg) Inside Crescent Kick, (Same Leg) Outside Crescent Kick, Spin Crescent Kick (10X each side)

Strength Building: Hold Chair (1 minute) (3X)

Progressive Contact Skills: #1 Round Kick, Reverse #2 Elbow Smash (15X Each Side)

Cardio: 1.5 min rounds of using  Lead Punch, Reverse Punch, Lead Hook Punch, Reverse Hook Punch moving feet with fast hands, never letting heels touch ground (3x)

Form Practice: Practice Form 2x

Day 3:

Warm Up: 25 pushups, 25 crunches, 25 hindu squats

Stretch Routine

Target Training: #1, #2, #3 Round Kick, Reverse Elbow Smash (10X each side)

Cardio: Jumping Jacks for 2 minutes

Merit Badge Training: Practice Skill-Building Merit Badge at least 10X  each side, and then give 30 second time period for completion.

Strength Building: Hold Chair 30 seconds, 30 pushups (2X)

Harvest Contact Skills:Your skill dependent on rank (check kicksite curriculum) 10X each side, excludes white and yellow belts. White and Yellow belts should practice One Steps #1, #2, #3.

Cardio: 1.5 min rounds of using  Lead Punch, Reverse Punch, Lead Hook Punch, Reverse Hook Punch moving feet with fast hands, never letting heels touch ground (3x)

Form Practice: Practice Forms 2X

Tiger Cubs:

Warm Up: 10 push ups, 10 sit ups

Skills: Front Kick, Punch, Punch, Front Kick (7x)

Skills: Front Kick Punch, Punch, Jump Front Kick (7X)

Strength Builder: Walk Sits for thirty seconds

Block: Low Block (Cross on top, and watch retraction arm at belt)

Concentration/Coordination: Balance on one foot for 15 seconds

Standing Break Fall, Sit Base, Stand Base

Set up your own agility course using pillows, cones, toys, etc. 

Grappling:Warm Up: Forward Rolls, Backward Rolls, Shrimpie, Snakie, Gorilla Walks, Break Falls (Side, Forward, Back).

Skill: Upa 10X

Skill: Bridge 10X

Strength Builder: 25 crunches, 25 leg lifts

Skill: Sit Base/Stand Base 15X Each Side

Speed Skill: Starting from mount, place hands in diamond, pop around to the side, fall back armbar. (15X each side). Try to increase speed from mount to side

Cardio: Perform Same skill as above for one minute performing as many armbars as possible. 

Cycle merit badges:

Students will choose one of the harvest forms (korean name), and write a short research paper on the topic. General Guidelines for the research paper are below:

1.) Research & State the Korean Name of any harvest form.
2.) Determine at least three key acts performed, and explain their significance to the history of Korea. 
3.) Explain why you believe the form was named after the person.
4.) One-Half Page minimum

The second merit badge will be a skill building merit badge. Students will have thirty seconds to complete a complex skill based on their rank at the end of each class, if the student misses one of the kicks they will be disqualified for that days class. Tiger Cubs-Jump Front Kick (15x), White & Yellow Belt-Jump Front Kick (15x), Green-Brown Belt-Spin Crescent Kick (15x), Black Belts-Jump Spin Crescent Kick (15x).

Next Cycle's Weapon is the Nun-Chuck ($14.98). Weapons classes are offered every Saturday at 12:00p.m. The weapons program is offered to All-Access students for free, and is $5.00 per class for students not on the All-Access Program.  You may also rent a weapon for $5.00 per class instead of purchasing one.

1/2/14: Classes resume

Your proud instructor,

 
Senior 4th Degree Tiger-Rock Black Belt & Certified TaeKwonDo Trainer
Tiger-Rock Grappling TrainerCDT Protection Instructor


Phone: (865) 247-4437
Email: WestKnoxTigerRock@gmail.com

Website: www.WestKnoxTigerRock.com

Tiger-Rock Academy Newsletter

For the week of: 12/02-12/07
Cycle Tenet: "Perseverance, never giving up despite obstacles or delays in achieving success."

Good Morning,

This is week #1 of 8 in our current training cycle for TaeKwonDo, and week #6 of 10 in Grappling.

Newsletter Highlights:

1. Goals for the week
2. Time Change for Promotion Ceremony tonight
3. Christmas Holiday Class Plans
4. New A.L.L.Y. program merit badges
5. Check to see if your name is on the list for merit badges
6. Next Cycles Weapons
7. Upcoming Events

 

Congratulations to all of the students who achieved success, and earned a new rank last weekend. For those students that did not achieve their goals, never give up, we will work hard together to earn our new rank next cycle. We are in our LAST training week of the year, and it is our REWARDS week. Please see the upcoming event section below to know what times your classes are offered.

 

Please Note: The Tiger-Cub, white, and yellow belt promotion ceremony remains at 5:30. The Jr. Green-Black, Teen, and Adult promotion ceremony has been changed to 6:15 instead of 6:45. Please note the time change, and remember full uniform.

In next week's newsletter, Students will receive two different lesson plans to complete over the Christmas holiday break. Students that complete the documentation with parents signature, and post a picture of their training to our Tiger-Rock Martial Arts of Wets Knoxville Facebook page will receive a class credit per hour of training at home. Maximum class credit is three for the holiday break. 

Please make sure your name is below for the food drive merit badge (if not below email WestKnoxTigerRock@gmail.com A.S.A.P.):

Skyler Fetty     Brayden Beckman     Joshua Judzewitsch    Adrian Hughes     Emma Skou    
Lydia Twigg    Quin Irwin     Logan Holbrook     Nathan Holbrook    Austin Holbrook    
Ethan Lopez     Jeremiah Bowman     Jordan Reiling     Sofia Hamilton      Calvin Hamilton     

Maya Bowling     Jack Holdenreid     Brooke Childress     Zach Pare     Bella Reeves     Halen Reeves     Ali Reeves     Ethan Bowker      Jaylen Drinnen      Aidan Allison

Please make sure your name is below for the practice at home merit badge:

Jordan Reiling     Emma Skou     Skyler Fetty      Amelia Hamilton

Next cycle's merit badges:

Students will choose one of the harvest forms (korean name), and write a short research paper on the topic. General Guidelines for the research paper will be posted onto kicksite, and emailed out shortly. 

The second merit badge will be a skill building merit badge. Students will have thirty seconds to complete a complex skill based on their rank at the end of each class, if the student misses one of the kicks they will be disqualified for that days class. Tiger Cubs-Jump Front Kick (10x), White & Yellow Belt-Jump Front Kick (15x), Green-Brown Belt-Spin Crescent Kick (10x), Black Belts-Jump Spin Crescent Kick (15x).

Next Cycle's Weapon is the Nun-Chuck ($14.98). Weapons classes are offered every Saturday at 12:00p.m. The weapons program is offered to All-Access students for free, and is $5.00 per class for students not on the All-Access Program.  You may also rent a weapon for $5.00 per class instead of purchasing one.

12/17: Promotion Ceremony
           Tiger Cubs, Jr. White, & Yellow Belts 5:30p.m.
           Jr. Blue-Black, Adult, Teen 6:15p.m.
12/18: Fight Night (Regular Schedule)

12/19: Forms Classes (Regular Schedule

12/20: Fun Night (Wear your favorite silly Christmas shirt & TKD pants)

12/21: Last day of classes for 2013.

1/2/14: Classes resume

Your proud instructor,

 
Senior 4th Degree Tiger-Rock Black Belt & Certified TaeKwonDo Trainer
Tiger-Rock Grappling TrainerCDT Protection Instructor


Phone: (865) 247-4437
Email: WestKnoxTigerRock@gmail.com

Website: www.WestKnoxTigerRock.com