This month we have a special article written by Brown Belt student, Pam Tao.

"Okay! One person in the center of the circle, standing with your eyes closed! Everyone else will put on all Level 1 and 2 attacks on this person! And I want overlapping attacks! No stopping! No breaks!"

So you stand there with your eyes closed, surrounded by a dozen of yournew best friends…steadying your breathing, waiting for the attacks… The metal music starts blaring and the first set of hands closes on your throat, and you react and do the defense!

Krav Maga does a great job at preparing us to react to the unknown or unexpected, like the random attack in class. But how do you prepare for the expected?

Yes, you've signed up for a belt test. You've taken tests before, sure. You've maybe even entered a few competitive events like road races. With a Krav test, you know what to expect; you know the date of the test and where it will be, what it will cover and even who will be in our testing group. You can do this! But how do you stack the deck even more in your favor?

Let's back up a step. Why test? Think about it. Your Krav Maga instructors can't follow you around a la the "Pink Panther" movies and randomly attack you like Cato ambushes Inspector Clouseau in order to see how well you can defend yourself… The next best way? Yes, test you…but test you in such a way that you must rely on your muscle memory, instincts and spirit!

So, given the above, how do you get your muscles to remember and perform for the multi-hour experience?

First, obviously, know the material backwards and forwards. Know it COLD. Know the names of the things on which you'll be tested and be able to perform them without any iota of hesitation. Get to the point where someone can call out a test item or put it on you and you can immediately visualize or perform the entire action, no thinking, only reaction. Be able to describe training points that you know your test proctors will be looking for. If you're unclear of a particular skill, write out a description of the entire defense, draw pictures of the moves, go through it very slowly and be mindful of each movement (like "Krav Tai Chi") or explain it to someone willing to listen. Explaining something to someone is a surefire way to make sure you understand it.

Make a list of the curriculum for which you are responsible and rank the material according to how well you know each. Bring the list to class. When the instructor asks who is testing and what material you'd like reviewed, you can answer quickly and get your curriculum issues sorted out.

Take classes from a variety of instructors. Each teacher has a slightly different training emphasis, and a different style of teaching and communication. If you feel comfortable, seek out a student who has been through that test before, perhaps one whom you feel has similar training challenges or strengths, and ask him or her your questions. You'll want to pick up as much information as possible and increase your chances of absorbing valuable tips from any source possible that will hone your Krav skills.

Second – and Tito Ortiz was right – conditioning is a fighter’s best friend. Get in great shape. Running and jumping rope will help, but remember, Krav – and most street fights – are very short bursts of maximum effort of a variety of muscles. Train for that. Take the conditioning class, which features strength and endurance training of functional movement in very intense bursts.

Also, if you can, take several classes in a row as you hit your training stride. This gets you in tip-top shape, but it also addresses the other important part of your preparation: your brain. During a multi-hour or multi-day test, one of the first things to happen is a loss in ability to focus as sharply as you would if you were fresh and not tired. If you're not used to training for more than an hour or two, things can start to get a little mentally tiring and your attention can start to wander. If you lose the ability to stay focused, your technique may deteriorate; you may forget key training points, and your chances of making mistakes increases, which may cause a bit of frustration. Train your attention span to be engaged for several hours in a row.

Then, structure your conditioning and preparation program to make sure your preparation is available to you when you need it, precisely at the test date. Take a tip from distance runners. They train hard and "peak" before their event. Then, they "taper" to a rest period right before the event. Then, on the day of the event, they are ready and trained, but not exhausted. Work your way up to a peak of taking a few classes in a row the weekend before the test, being careful to avoid injury. Remember, at this point, you’re VERY close to your goal!

Now, start your taper by taking classes only to review the material and get familiar with your testing partner (if you’ve made arrangements with someone to take the test with you). Take Stretch & Flex and yoga as your only work outs right before the test. Rest the day before the test and spend that time calming yourself, if you’re nervous, while visualizing the entire testing session, from walking in the door to walking out.

Third – at this point in the list, it’s clear that you’re asking a lot from your body and mind. You need good food. And you need to support your training. Find a diet that fuels your body's ability to sustain a demanding schedule and enable recovery. At the very least, you can't go wrong with, to paraphrase from the last nutrition seminar, deleting from your diet, sugar – in all its forms – and anything with a label, i.e., "processed". Take a Nutrition Seminar at the school and read Barry Sears' The Zone for a truly "dialed in" training diet. Plan your pre- and during- test menu so you're adequately powered.

Drink LOTS of water. Eat lots of cruciferous (dark green, leafy) vegetables and lean protein. Get recovery massages or take hot baths after hard workouts. And – this cannot be overstated – get plenty of good quality sleep. Keep in mind that caffeine, and all of the "sins" – nicotine, alcohol, and stress – can wreak havoc on your nightly shuteye and, therefore, your body's ability to repair itself.

Fourth and finally, take care of your spirit. ("My what?") That’s right. Look after your mental health. Keep a journal or check in with yourself in short meditation sessions at home after training.

Be wary of over-training, obsessing, and needless stressing over the test. Pick out a few creature comforts that make training easier: Munching on a strong mint or a light, favorite snack during a long, tiring stretch? Wearing a favorite t-shirt? Listening to some inspiring songs on your headphones before working out? Bring a few of these things to test day and think ahead to a responsible reward or celebration after it's all over! The little things can bolster the spirit and lend some perspective through all of your hard work.

Above all, make sure you're happy with your testing experience…

…Because this test is going to be fun! It's going to be difficult and exhausting, but you're incredibly prepared and so you're confident. You're nervous too, but that's good; a little adrenaline is good. You're got every right to be proud of yourself in undertaking this experience because, really, in training hard and taking care of yourself, you've already passed a test of commitment, health, and – the main reason we’re all at KMSF – SAFETY.