My Intermediate Class Achievements
Blue Belt
CONDITIONING
Pushups: 32 Crunches: 64 Squats: 100 Set: Level 10 Chain Sparring: 3 min Plank: 3 min Hamstring: 4th fingers to floor V-Stretch: 90 (133 recorded)
KICK DEVELOPMENT Side: clear & hold, knee (E) Spin heel: midsection (L) Spin heel: midsection (R) Turning: midsection (L) Turning: midsection (R) Clock drill: jumpchange (L) Clock drill: jumpchange (R) Scaffold drill: instant (E) Suffixes: reverse side (E)
BREAKS Side Kick Break 1 Back Kick Break 1 Turning Kick: Break 1
SET COMBINATIONS Side > skipping side > gliding side Side > back > side
BREAK OPTIONS
Side: 6 from 6 (3 each foot)
Side: 3 from 5 (O)
Side: (P)
Back: 3 from 5 (P)
Back: 2 from 2 (1 each leg)
Turning: (P)
Turning: 20cm (P)
Brown Stripe
CONDITIONING
Pushups: 38
Crunches: 76
Squats: 120
Set: Level 11
Chain sparring: 6 min
T-Test: 6 min
Hamstring: 2nd fingers to floor
V-Stretch: 100 149° (12/11/20)
KICK DEVELOPMENT
Side: clear & hold, thigh (E)
Spin heel: chest (L)
Spin heel: chest (R)
Turning: chest (L)
Turning: chest (R)
Back: random prefixes (L)
Back: random prefixes (R)
Axe kick: midsection (P)
Suffixes: Back kick (E)
BREAKS
Side Kick: Break 1
Side Kick: Break 2
Back Kick: Break 1
Back Kick: Break 2
Turning Kick: Break 1
Your Choice: Break 1
SET COMBINATIONS
Back > stepping back
Side > jumpchange back
TRADEMARK COMBOS
Approved for development
Double #1 decided
Double #2 decided
BREAK OPTIONS
Side: BR Stance (O)
Side: BR stance (P)
Side: (O)
Side: BR stance (P)
Side: 3 from 5 (P)
Side: (O)
Back: 6 from 6 (3 each leg)
Back: (O)
Back: (P)
Back: (P)
Turning: (O)
Turning: 20 cm (O)
Turning: (P)
Spinning Heel: 12cm (P)
Brown Belt
CONDITIONING
Pushups: 45
Crunches: 90
Squats: 145
Set: Level 12
Chain sparring: 9 min
Plank: 4 min 30
Hamstring: 5th fingers to floor
V-Stretch: 110 (141° recorded)
KICK DEVELOPMENT
Side: clear & hold, belt (E)
Spin heel: chin (L)
Spin heel: chin (R)
Turning: head (L)
Turning: head (R)
Jumping front: chin (P)
Jumping turning: chest (P)
Jumping side: midsection (P)
Suffixes: double side (P)
BREAKS
Side Kick: Break 1
Back Kick: Break 1
Turning Kick: Break 1
Your Choice: Break 1
Your Choice: Break 2
SET COMBINATIONS
Skipping jab > spinning heel
Spinstep spinning heel
TRADEMARK COMBOS
Approved for development
Triple #1 decided
Triple #2 decided
Triple #3 decided
Sparring ready
Double #1 certified
Double #2 certified
BREAK OPTIONS
Side: BR Stance, 4/4 (2 each leg)
Side: 6/6 (3 each leg)
Side: BR Stance (O)
Side: (P)
Side: leading leg (P)
Back: 6/6 (3 each leg)
Back: 6/6 j/c (3 each leg)
Back: 6/6 step (3 each leg)
Back: (O)
Back: (O)
Turning: 2/2 j/c (1 each leg)
Turning: (O)
Spinning Heel: 16cm (P)
Next: Black Stripe
CONDITIONING
Pushups: 52
Crunches: 105
Squats: 170
Set: Level 13
Chain sparring: 12 min
50 kicks: j-ch turning (E)
Hamstring: thumbs to floor
V-Stretch: 120 (129° recorded)
Side: clear & hold, midsection (E)
GATEWAY TESTS
Side: Int Test Tour
Back: Int Test Tour
Turning: Int Test Tour
Spin Heel: Int Test Tour
Aerial: Any 5 from Int (P)
Aerial: Any 3 from Int (O)
TECHNIQUE SHOWCASE
Videos
Side Kick (L)
Side Kick (R)
Turning Kick (L)
Turning Kick (R)
Back Kick (L)
Back Kick (R)
Spinning heel kick (L)
Spinning heel kick (R)
COMBINATIONS
Set Combos
Side > Back > Side
Side > skip side > glide side
Double side > j-ch spin heel
Spin heel > step back
Sparring ready
Triple #1 certified
Triple #2 certified
Triple #3 certified
Trademark Showcase
All 2×2, 3×3 showcased
PATTERNS
Intermediate Pattern
BREAKS
Side Kick: Break 1
Back Kick: Break 1
Turning Kick: Break 1
Spinning Heel: Break 1
Side: >> 6/6 (3 each leg)
Side: 6/6 J/C (3 each leg)
Side: 2/2 B/R Stance (1 each leg)
Side: 2/2 B/R stance (1 each leg)
Side: 3/5 (O)
Side: 3/5 (P)
Side: (O)
Back: 3/5 (P)
Back: 2/2 (1 each leg)
Back: (P)
Back: 6/6 J/C (3 each leg)
Back: J/C (P)
Turning: chambered (P)
Turning: J/C (P)
Orange Board | Green Board | Blue Board | 19mm pine | (E) Each leg | (P) Preferred leg | (O) Off Leg
My Power Profile
To Earn my Black Belt…
Technical
Conditioning
TRADEMARK COMBOS
✓ Quad #1: certified
✓ Quad #2: certified
✓ Grand Tour: All 2×2,3×3,4×4
PATTERNS
✓ Pattern tour: Beg, Int, Adv
✓ Your pattern: Create & Master
CONTROL & ACCURACY
✓ 12/12: J/change back kick (E)
✓ Side: clear & hold, chest (E)
TECHNIQUE VIDEOS
✓ Side kick: 4 in a row each leg
✓ Back kick: 4 in a row each leg
✓ Turning kick: 4 in a row each leg
✓ Spinning heel: 4 in a row each leg
✓ Side/Back/Side/Back: each way
CORE FITNESS
✓ Pushups: 60
✓ Crunches: 120
✓ Squats: 200
✓ Set: Level 14
✓ Chain sparring: 15 minutes
✓ Plank: 6 min
✓ T-Test: 9 min
✓ Defending sparring: 6 min
✓ Stress test: 180 kicks*
* to heavy bag: side (E)>jumpchange turning (E)>jumpchange back (E) and loop
FLEXIBILITY
✓ Front splits: each way
✓ Butterfly: knees on floor
✓ Hamstring: knuckles on floor
✓ V-Stretch: 140
RAW POWER
✓ Powerscore: 120,000 or greater
✓ Level 5: Any two techniques
Breaking
Self Defence
SIDE KICK
✓ Any stance: (P)
✓ 5 from 5: (E)
✓ Leading leg: 2 from 2 (E)
✓ Jumpchange: (E)
✓ BR, arms pinned: (E)
✓ Back stance: (P)
✓ Gliding: (P)
✓ Concrete: Besser block cap (P)
BACK KICK
✓ 5 from 5: (E)
✓ Back stance: (P)
✓ Stepping: (P)
✓ Back stance: (O)
✓ Jumpchange: 2 from 2 (E)
✓ Jumpchange: >>> (E)
SPINNING HEEL KICK
✓ Back stance: 2 from 2 (E)
✓ Back stance: (O)
✓ Stepping: (P)
✓ Jumpchange: (P)
TURNING KICK
✓ Back stance: (P)
✓ Speed break: low/high (P)
✓ Chambered: (O)
✓ Leading leg: 2 from 2 (E)
AERIAL KICKS
✓ Jumping back: (O)
✓ Jumping back: (P)
✓ Jumping spin heel: (O)
✓ Jumping spin heel: (P)
✓ Jumping turning: (O)
✓ Jumping turning: (P)
✓ Flying side: (P)
OTHER BREAKS
✓ Front Kick: 2 from 2 (E)
✓ Front Kick: (P)
✓ Axe kick: 2 from 2 (E)
✓ 5 from 5: Own choice
✓ 10 from 10: Own choice
✓ Palm heel: (P)
✓ Horizontal Elbow: (P)
✓ Twisting: (P)
✓ Twisting: 2 from 2 (E)
Control Fundamentals
• Basic escort hold
• Chicken wing
• Gooseneck
• S-Bend lock
• Controlling (on back)
• Controlling (on stomach)
• Controlling (Basing against wall)
• Transitioning from back to stomach
Basic Takedowns 1-5
• Takedown 1
• Takedown 2
• Takedown 3
• Takedown 4
• Takedown 5
Basic Takedowns 6-9
• Takedown 6
• Takedown 7
• Takedown 8
• Takedown 9
Knife Defence principles
• Positioning & awareness
• Parrying
• Trapping
• Disarms
Knife control & takedown
• vs thrust (double stab, Vidler, KB2)
• vs ice pick (redirect, #3 trap)
• vs sewing machine
• vs double slash
Defence vs chokes & holds
• vs single hand choke
• vs double hand choke
• vs side headlock
• vs rear choke
• vs bearhug
Defence against grabs
• vs single lapel grab
• vs double lapel grab
• vs same side wrist grab
• vs opposite side wrist grab
• vs double shirt grab from behind
• vs double wrist grab
Demonstration
• Narrated demonstration (any 12 techniques)
• vs random attacks
• “White shirt, red Texta” test
Plastic Orange | Green | Blue | Brown | Black | Pine 12mm | 15mm | 19mm | Leg (E) Each | (P) Preferred | (O) Off
My Trademark Combos
Doubles
A: Spinning Heel > Side
B: Double side > side
Triples
A: Jumping front > turning > back
B: Side > Back > Turning
C: Hooking > Stepping spin heel > Side
Quads
A: To be decided before Black Tip
B: To be decided before Black Tip
C: To be decided before Black Tip
D: To be decided before Black Tip
Grey: In development | Blue: Certified for sparring
My Beginner Class Achievements
Yellow Belt
CONDITIONING
✓ Pushups: 10
✓ Crunches: 24
✓ Squats: 40
KICK DEVELOPMENT
✓ Front: front raising (E)
✓ Front: instep to bag (P)
✓ Side: checklist, 4 in 60 seconds
✓ Side: wall, raise & hold (E)
✓ Side: diagonal stamp (E)
✓ Side: reclining (E)
STANCES
✓ Back stance
✓ Forward stance
✓ Horseriding stance
OTHER
✓ How to make a fist
✓ How to make a knife hand
✓ Switched
Green Stripe
CONDITIONING
✓ Pushups: 15
✓ Crunches: 32
✓ Squats: 52
✓ Jump test: 360
✓ Stretch demo: V
✓ Stretch demo: Butterfly
KICK DEVELOPMENT
✓ Front: snap kick to stage (E)
✓ Side: checklist, 6 in 60 seconds
✓ Side: wall, inch kick (E)
✓ Side: clear & hold, shin (E)
✓ Side: wall, slow (E)
✓ Back: 2 stage drill, stopping (E)
✓ Spin heel: wall, X-ray smash (E)
✓ Turning: scaffold drill (E)
OTHER
✓ Blocks: high/outer forearm/low
✓ Sparring guard check
✓ HR stance punching
✓ Palm heel block
Next: Green Belt
CONDITIONING
✓ Pushups: 20
✓ Crunches: 40
✓ Squats: 64
✓ T-Test: 3 min
✓ Hamstring: Touch toes
KICK DEVELOPMENT
✓ Side: checklist, 9 in 90 seconds
✓ Side: wall, fast (E)
✓ Side: gliding (E)
✓ Side: BR stance, knee (E)
✓ Back: wall supported (E)
✓ Back: 2 stage drill, flowing (E)
✓ Spin heel: wall, slow arc (E)
✓ Spin heel: spin only (E)
✓ Turning: wall, 1st stage (E)
✓ Turning: wall, 2nd stage (E)
BREAKS
✓ Front: (P)
✓ Side: 5 attempts (E)
STRIKING TECHNIQUES
✓ Back fist vs Hammer fist
✓ Palm heel strike
Next: Blue Stripe
CONDITIONING
✓ Pushups: 25
✓ Crunches: 52
✓ Squats: 80
✓ Set: Level 9
✓ Plank: 1 min
✓ Hamstring: 3rd fingers to floor
KICK DEVELOPMENT
✓ Side: wall, double (E)
✓ Side: reverse (E)
✓ Side: back stance, belt (E)
✓ Back: x-ray stop (P)
✓ Back: clock drill (E)
✓ Spin heel: wall supported (E)
✓ Spin heel: concept demo (P)
✓ Turning: belt (P)
✓ Turning: wall supported (E)
BREAKS
✓ Side: 3 from 5 (P)
✓ Back: (P)
SET COMBINATIONS
✓ Front > side
✓ Side > back
Orange Board | Green Board | (E) Each leg | (P) Preferred leg
Awards earned during COVID 2020 shutdown
