BB Prep Home Practice Sheets

On the right side of this page under "links" there are 12 home practice sheets which correspond to the lessons we cover each week in the Black Belt Prep class. Download the current week's pdf file from the list to the right to practice at home. Flip Brown Belts are required to complete the worksheet and bring it back to BB Prep next week. Advanced Brown Belts and Brown Belts are encouraged to complete it, but are not required to.

3 Mile Run - 8 Week Training Schedule

The Couch-to-5K Running Plan

This beginner's running schedule (by Josh Clark, from CoolRunning.com) has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months. It is a realistic training schedule for Black Belt Candidates (who have not already been running consistently). If you begin following this schedule after passing the flip test, and are disciplined, you will be well prepared for the 3 mile run on your exam.

BB Conditioning Test

The goal of a Black Belt Conditioning Test is to do as many GOOD reps of each exercise required for the conditioning portion of the BB Exam in 60 seconds as possible. Students are responsible for keeping track of their own numbers and recording them at the end of each round. Count carefully! It can be confusing to remember what number you are on, or your total, when tired.

These scores give us a reference point from which we can track YOUR PROGRESS. Do not compare yourself to the other candidates - challenge yourself to improve YOUR NUMBERS. Feel free to try the test at home and have your parents, a friend or training partner count your reps for you. Send me your #'s, and the date completed, and I will post your scores if you like.

BB Conditioning Test - 60 Second Challenge
The exercises are (in order from Left to Right): Push Ups, Crunches, Jumping Jacks, Squats, Tuck Jumps. Your Total Score is all the reps for all 5 exercise scores added together.

6 Week BB Candidate Training Template

In the links to the right is the workout schedule Mr. Sam and his dad (Bryon) worked out for his training leading up to his BB exam (Jr. Black: 6 Week Training Template). They generously offered to share it with our future Black Belts to help them prepare for their exams. This is a great example of how to set up an at home training schedule. Use it "as is" or modify it to suit your specific needs. Thank you Mr. Sam and Bryon!

Enjoy,
Mr. Herrman

BB Candidates - 8 Weeks Until Exam

Next Black Belt Exam Dates:
Sparring & Conditioning is Wednesday 8/6 (6:45-7:45pm)
Curriculum & Run is Saturday 8/9 (9:30am-2:30pm)

Time to ramp up your training! Only 8 weeks until your exam.

Black Belt Candidates should be training 6 days/week until their exam.

At AMA Training Checklist:
•Attend Advanced BBT Class 2x/week
•Attend BB Prep and Sparring on Fridays
•Do your best on everything (from the moment you enter the school until you exit) -- 100% effort and execution
•Make your basics perfect (stances, cambers, foot/hand positions, etc.)
•Improve your power, speed & accuracy
•Black Belt Conditioning: 50 reps of each exercise minimum every day
(Don’t cheat! Make sure your form is correct.)

At Home Training Checklist:
•2 months before: 1 mile run (2-3x/week), 1 month before: 2 mile runs (2-3x/week)
•Reviewing curriculum at home on days you are not at AMA
There are many ways to do this. The most important thing is consistency and that you are getting lots of reps of each form & technique.
EX: Review 1 of the BB prep dvd’s each day for 1 hour (3x total) – You will have reviewed the entire curriculum by the end of the week.
•Black Belt Conditioning: 50 reps of each exercise minimum every day
(Don’t cheat! Make sure your form is correct.)
•Ask your parent’s to be the attacker so you can practice your self-defense on a body (Be Nice!)
•Make plans to practice outside of class with another BB Candidate 1x/week