Tiger-Rock Martial Arts of West Knoxville: 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:

Goals for the week
Lesson Plans
Next Cycles Weapons
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.