Preparing for your Black Belt

The black belt grade is the most intensive examination of all martial arts levels. A black belt test evaluates your proficiency at demonstrating kick/punch combinations and grappling techniques that have been practiced over the past three to four years. Performing all aspects of the learned skills and techniques in a one-day test requires that your body is in peak condition and you have a high level of confidence in your abilities. Preparing for your black belt should begin at least four months before the test.

Conditioning

Step 1
Combine aerobic and strength conditioning in a regimented training program that takes place over a 16-week period, peaking four weeks before the test. The weeks leading up to the test should be a cool-down period that allows your body to store resources for the grueling examination.

Step 2
Focus on aerobic exercises that mimic the particular style of martial arts. Increasing the intensity of footwork and handwork movements develops your reflexes and stamina. Keep records of the conditioning and chart the time given to each session. Set a goal that exceeds your immediate aerobic capabilities.

Step 3
Alternate strength training with aerobic training. Strength training should include manipulating weight through the ranges of motion that duplicate fighting moves. Apply traditional weight training methods where weight is increased at a steady gradient. Know your limits and do not over-train.

Practice

Step 1
Begin practice sessions by working on the aspects of fighting that need the most work. This provides a warmup period as you concentrate on refining moves and techniques at half-speed.

Step 2
Practice mock fighting scenarios with others who are preparing for their black belt. Walk through a series of punch and kick combinations. Perform the combinations at full speed using hand-held pads to protect one another.

Step 3
Refine your fighting moves in front of a mirror. Ask a friend or instructor to video record your practice sessions. Discuss the nuances of your footwork and handwork as you review the video.

Nutrition

Step 1
Maintain a regular intake of complex carbohydrates during the conditioning and training. Carbohydrates are an essential energy source stored in the muscles as glycogen. Complement your nutrition with protein, vegetables and fresh fruit. Avoid fats and sweets that slow your system and spike blood sugar levels.

Step 2
Test and evaluate any special nutrition or carbo-loading during the training period. Note the improvements you feel during rigorous workouts. Most trainers do not recommend carbo-loading in excessive amounts that your body may not be accustomed to. Mock training scenarios that include special nutrition should be charted for reference.

Step 3
Hydrate regularly with fresh water. Dehydration can occur on many levels and it is important to avoid the adverse affect of dehydration on your body and mind. Consult your instructor or a nutrition expert on the amount of water needed to compensate for minerals and other elements lost through perspiration.

References
International Taekwon-Do: Preparation for Black Belt Grading
Master Mohammad Club: Black Belt Attitude
North American Tae Kwon Do
Read more: http://www.livestrong.com/article/368592-how-to-prepare-for-my-black-belt/#ixzz1ktOVIAjr