🎙️ Show Notes (Episode 98)

Title: From White Belt to 4th-Degree Black Belt (Part 2) The Grind

Hosts: John Hallett with Josh Hammerling

Summary

Intermediate belts are where the honeymoon ends and the work begins. John breaks down plateaus, mental reps, and the difference between chasing numbers vs respecting the movement. From shadowboxing in hallways and job sites to Bas Rutten audio rounds, this episode shows what it really takes to move from “I’ve got it” to I’m actually getting good. Plus: why many quit here, how coaching accelerates learning, and why “good for your belt” isn’t the same as excellent.

Key Moments / Topics

• The plateau: why progress feels slower after early belt jumps
• “Good for your belt” vs true quality technique
• Mental reps: visualizing like sport (football/baseball analogies)
• Bas Rutten audio rounds, heavy bag & shadowboxing routines
• Carryover from Taekwondo → refining Krav Maga strikes
• Teaching as training: reps you get by coaching others
• Dunning–Kruger danger zone at mid-belts
• “Respect the movement,” not just the clock or rep target
• Why removing strict rep numbers from advanced belt reqs may be healthier

Learning Highlights

• Consistency beats novelty: show up, get reps, fight the plateau.
• Quality > Count: don’t chase the spreadsheet; chase the skill.
• Mental Reps Work: visualize the movement, timing, and next steps.
• Teach to Learn: coaching exposes gaps and locks in fundamentals.
• Slow is smooth: feel positions, fix errors, then add speed/power.

Who This Is For

• Mid-belt students feeling stuck
• Instructors mentoring intermediates
• Athletes crossing over from other arts
• Anyone tempted to “program hop” when the grind hits

Pull Quotes

• “It’s not respecting the movement when you’re just racing the clock.”
• “Good for a green belt isn’t the same as good.”
• “Put in the reps—shadowbox, bag work, mental reps—everywhere.”

Mentioned

• Bas Rutten audio workouts (shadowboxing / heavy bag)
• ClearSky.Training audio workouts inspired by that format

🎧 Listen & Subscribe

• Spotify
• Apple Podcasts
• Universal Link
• YouTube Playlist