First Second
Yellow Belt
My Beginner Class Achievements
Yellow Belt
CONDITIONING
Pushups: 10
Crunches: 24
Squats: 40
T-Test: 1 min
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
Switched
Green Stripe
CONDITIONING Pushups: 15 Crunches: 32 Squats: 52 Jump test: 360 Stretch prep: V stretch Stretch prep: Butterfly Stretch prep: Front split
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) Side: bending ready stance (E) Spin heel: wall, slow arc (E) Turning: scaffold drill (E)
OTHER Sparring guard check HR stance punching Palm heel block
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)
Back: Rotation Drill (Right)
Back: Rotation Drill (Left)
Back: wall supported (E)
Spin heel: wall, fast arc (E)
Spin heel: spin only (E)
Spin heel: bag smash (P)
Turning: wall, 1st stage (E)
Turning: wall, 2nd stage (E)
BREAKS
Front: (P)
Side: Each leg (5 tries max)
STRIKING TECHNIQUES
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: clock drill (Right) Back: clock drill (Left) Spin heel: bag smash (O) Spin heel: concept demo (P) Turning: bag smash (P) Turning: wall supported (E) Turning: 2 mitts (P)
BREAKS Side: 3 from 5 (P) Back: (P)
SET COMBINATIONS Side > back
FINAL BEGINNER CLASS TEST 10 randomly selected Achievements from entire beginner syllabus
Orange Board | Green Board | (E) Each leg | (P) Preferred leg
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
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
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
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)
Black Stripe
CONDITIONING
✓ Pushups: 52
✓ Crunches: 105
✓ Squats: 170
✓ Set: Level 13
✓ Chain sparring: 12 min
✓ 50 kicks: back (E)
✓ 50 kicks: j-ch turning (E)
✓ Hamstring: thumbs to floor
✓ Front raise: head (E)
✓ Side raise: head (E)
✓ V-Stretch: 120
KICK DEVELOPMENT
✓ Side: clear & hold, midsection (E)
✓ Spin heel: double, chin (P)
✓ Jumping back: into bag (P)
BREAKS
✓ Side Kick: Break 1
✓ Back Kick: Break 1
✓ Turning Kick: Break 1
✓ Spinning Heel: Break 1
SET COMBINATIONS
✓ Double side > j-ch spin heel
✓ Spin heel > j-ch back
TRADEMARK COMBOS
✓ All 2×2, 3×3 showcased
TECHNIQUE SHOWCASE
Videos
✓ Side kick | Left | Right |
✓ Back kick | Left | Right |
✓ Turning kick | Left | Right |
✓ Spinning heel kick | Left | Right |
TRADEMARK COMBOS
Sparring ready
✓ Triple #1 certified
✓ Triple #2 certified
✓ Triple #3 certified
OTHER
✓ Intermediate Pattern
BREAK OPTIONS
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
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: 4 in a row each leg
✓ Spin 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 shoulder grab
• vs same side wrist grab
• vs opposite side wrist grab
• vs lapel behind neck
• 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: To be decided before Brown Stripe
B: To be decided before Brown Stripe
Triples
A: To be decided before Brown Belt
B: To be decided before Brown Belt
C: To be decided before Brown Belt
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
Front Kick
Right Leg
20,489 McCarthy-Lee, Charlie
9,259 Budd, Alexander
8,063 Stone, Emma
5,042 Maclay, Patrick
4,628 Gao, Richard
4,219 Shields, Olivia
4,203 Lum, Eleanor
4,164 Tattersall, Soraya
3,594 Kimberley, Eloise
3,559 Tidswell, Abel
3,556 Wootten, Caitlin
3,537 Sharma, Anika
3,461 Kong, Mia
3,394 Kuske, Meadow
3,252 Wagh, Vivaan
3,134 Shaw, Joshua
3,067 Banerjea, Shrey
2,832 Wu, John
2,768 Phipps, Amelie
2,441 Mahbub, Zayan
Left Leg
11,238 McCarthy-Lee, Charlie
8,550 Hodgens, Lucas
4,928 Maclay, Patrick
4,508 Wu, John
4,141 Kuske, Meadow
3,701 Tattersall, Soraya
3,561 Wootten, Caitlin
3,097 Tidswell, Abel
2,953 Kimberley, Eloise
2,247 Shaw, Joshua
2,079 Phipps, Amelie
1,966 Shields, Olivia
1,762 Corr, Finnian
1,619 Banerjea, Shrey
1,519 Wagh, Vivaan
1,362 Rajapaksha, Vinudi
Side Kick
Right Leg
23,913 McCarthy-Lee, Charlie
20,853 Banerjea, Sid
14,752 Hodgens, Lucas
13,028 Anderson Moore, Sebastian
10,301 Maclay, Patrick
9,401 Jiang, Timmy
8,812 Budd, Alexander
8,331 Wootten, Caitlin
7,983 Stone, Emma
7,417 Balran, Vishnu
6,740 Kimberley, Eloise
6,635 Shields, Olivia
6,214 Banerjea, Shrey
5,865 Gamper, Juliette
4,714 Tattersall, Soraya
4,477 Anderson, Sophia
4,471 Marriott, Hugo
4,380 Tidswell, Abel
4,340 Roempke, Charlotte
4,263 Lum, Eleanor
Left Leg
13,125 McCarthy-Lee, Charlie
11,959 Tattersall, Soraya
9,750 Hodgens, Lucas
6,207 Wootten, Caitlin
5,318 Gao, Richard
4,642 Kimberley, Eloise
4,231 Kuske, Meadow
4,102 Shields, Olivia
4,038 Lum, Eleanor
3,856 Tattersall, Darian
3,289 Wu, John
3,250 Herath, Saiyaara
2,916 Anderson, Sophia
2,862 Phipps, Amelie
2,541 Banerjea, Shrey
2,474 Tidswell, Abel
2,466 Sharma, Anika
2,361 Wagh, Vivaan
2,234 Thakur, Amay
2,106 Shaw, Joshua
Back Kick
Right Leg
24,846 McCarthy-Lee, Charlie
12,728 Banerjea, Sid
6,758 Dolphinl, Hamish
6,059 Gamper, Juliette
6,016 Tidswell, Abel
5,177 Wu, John
5,095 Wootten, Caitlin
4,631 Anderson, Sophia
4,446 Kimberley, Eloise
4,260 Phipps, Amelie
4,104 Shaw, Joshua
3,987 Tattersall, Soraya
3,748 Wagh, Vivaan
3,727 Corr, Finnian
3,696 Franklin, Heath
3,475 Shields, Olivia
3,302 Iyer, Tanay
3,067 Wu, Aaron
2,919 Garrick, Shantini
2,863 Gao, Richard
Left Leg
10,991 McCarthy-Lee, Charlie
6,647 Tattersall, Soraya
5,007 Wootten, Caitlin
4,261 Gamper, Juliette
3,826 Kimberley, Eloise
2,961 Wu, John
2,533 Herath, Saiyaara
2,328 Phipps, Amelie
2,185 Kuske, Meadow
1,983 Corr, Finnian
1,876 Tidswell, Abel
1,638 Wagh, Vivaan
1,124 Gao, Richard
664 Shields, Olivia
Turning Kick
Right Leg
54,498 Banerjea, Sid
36,866 Hodgens, Lucas
32,781 McCarthy-Lee, Charlie
26,356 Budd, Alexander
22,204 Franklin, Heath
20,396 Kimberley, Eloise
19,848 Dolphinl, Hamish
19,788 Jiang, Timmy
19,120 Wootten, Caitlin
18,279 Stone, Emma
17,918 Gamper, Juliette
16,736 Tidswell, Abel
16,718 Wu, John
15,733 Maclay, Patrick
14,785 Anderson Moore, Sebastian
14,069 Sampson, Alana
13,715 Bourne, Genevieve
13,180 Damo, Victoria
11,355 Ahmed, Hamza
11,343 McGlade Lancaster, Charlie
Left Leg
16,478 Gamper, Juliette
15,415 Budd, Alexander
13,544 McCarthy-Lee, Charlie
13,043 Tattersall, Soraya
11,121 Kimberley, Eloise
11,078 Wootten, Caitlin
8,820 Wu, John
8,493 Tidswell, Abel
6,469 Bourne, Genevieve
6,221 Tattersall, Darian
6,128 Shields, Olivia
6,073 McGlade Lancaster, Charlie
5,357 Banerjea, Shrey
5,198 Lum, Eleanor
5,010 Phipps, Amelie
4,928 Herath, Saiyaara
4,593 Damo, Victoria
4,509 Maclay, Patrick
3,728 Wagh, Vivaan
3,539 Gao, Richard
| Monday | ||||
|---|---|---|---|---|
|
White Belts |
Yellow Belts |
Green Stripes |
Green Belts |
|
| Oct 13 | 10 pushups | Side kick checklist: 6 in 60 seconds |
T-Test: 3 minutes |
Spinning heel kick concept demo |
| Oct 20 | PYP Walk in JLH – no Achievements | |||
| Oct 27 | Side kick: reclining |
Side kick: wall, slow |
Side kick: gliding |
Side kick: reverse (E) |
| Nov 03 | T-Test: 1 min |
Front snap kick to hard target | Side kick: wallwork, fast |
Green board side kick: 3 from 5 |
| Nov 10 | Horseriding stance | Stretch Prep: V Stretch |
64 squats | 52 crunches |
| Nov 17 | Forward stance | Side Kick: BR stance |
Hamstring stretch: index fingers on toes |
Turning kick: wall supported |
| Nov 24 | Side kick: diagonal stamp |
Jump test: 360 |
Side kick, yellow board: once each leg, 5 attempts total |
Back kick: yellow board |