Preparing for grading 30 Days Before…

KNOWLE TKD

30-Day Grading Prep Checklist

Prepare with clarity, confidence, and control.

🥋 Daily Practice

☐ Pattern Practice (10–20 min)

☐ Kick Drills (10–15 min)

☐ Sparring Skills (2–3 rounds)

☐ Conditioning (15–20 min)

☐ Theory Practice (15 min)📅 Weekly Goals

Week 1–2

☐ Clean up diet

☐ Review patterns slowly

☐ Practice terminology

☐ Build cardio base

Week 3

☐ Simulate grading pattern

☐ Practice theory aloud

☐ Increase sparring intensityWeek 4

☐ Final polish

☐ Light meals

☐ Mental rehearsal

☐ Prioritize sleep

🥗 Fuel & Rest

☐ Hydration (2–3L/day)

☐ Protein with every meal

☐ Whole carbs for energy

☐ Healthy fats for joints

☐ Sleep 7.5–9 hrs/night

☐ Foam roll or stretch daily

☐ Rest day (Sunday)🧘 Mindset Training

☐ Visualize grading day

☐ Practice breathing (Box: 4-4-4-4)

☐ Rehearse entering dojang

☐ Speak pattern meanings aloud

☐ Review instructor feedback

🏁 Final 5 Days

☐ Day 25: Full simulation

☐ Day 26: Light review

☐ Day 27: Recovery + visualization

☐ Day 28: Final polish

☐ Day 29: Rest + mental prep

☐ Day 30: Grading Day — arrive early, breathe,

execute