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 (120° recorded) Side: clear & hold, knee (E)
SIDE KICK Burial: back stance (E) Targeting: fast (E) Wallwork: slow prep, fast kick (E)
BACK KICK Right Sector: targeting 4-6 Left Sector: targeting 8-6 Burial: from back stance (P)
TURNING KICK Height Test: midsection (E) Rechamber: scaffold smash (E) Targeting: triggered (E)
SPINNING HEEL KICK Prefix: step or j/change (P) 1 Paddle: triggered (E) 2 Paddles: through 2 targets (E)
AERIAL/OTHER (any 1 of…) Jumping front: scissor (P)
BREAKS Side Kick Break 1 Back Kick Break 1 Turning Kick: Break 1
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 (122° recorded) Side: clear & hold, thigh (E)
SIDE KICK Burial: skipping, triggered (E) Targeting: slow (E) Wall: fast prep, slow kick (E)
BACK KICK Sector: targeting 7-9 (R) Sector: targeting 5-3 (L) Burial: zero tell (E)
TURN KICK Height Test: V crossover (E) Tracking: moving up/down (E) Rechamber: double to bag (E)
SPINNING HEEL KICK Prefix: double (P) Tracking: moving up/down (E) Alignment: through the gap (E)
AERIAL/OTHER Jumping Turning: scissor (P) Axe kick: inside & outside (P)
TRADEMARK COMBOS
Approved for development Double #1 decided Double #2 decided
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
Red 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 (125° recorded) Side: clear & hold, belt (E)
SIDE KICK Burial: lead leg, zero tell (E) Targeting: slow…fast (E) Wallwork: both, off wall (E)
BACK KICK Right Sector: targeting 10-12 Left Sector: targeting 2-12 Burial: with prefixes (E)
TURNING KICK Height Test: head (E) Rechamber: Double paddles (E) Targeting: Pivoting Bag RL & LR
SPINNING HEEL KICK Prefix: spinstep (P) 1 Paddle: Random distances (E) 2 Paddles: Reversals RL & LR
AERIAL/OTHER (any 3 of…)
Jumping Side: back stance (P) Jumping Spinning Heel: (P) Jumping Back: (P) Flying Side: (P) Hooking Kick: (P)
TRADEMARK COMBOS
Approved for development Triple #1 decided Triple #2 decided Triple #3 decided
Sparring ready Double #1 certified Double #2 certified
BREAKS Side Kick: Break 1 Back Kick: Break 1 Turning Kick: Break 1 Your Choice: Break 1 Your Choice: Break 2
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 (122° 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
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: Turning > Back
B: Jumping turning > Spinning Heel
Triples
A: Gliding Side > Skipping side > Back
B: Turning > Tornado > Spinning Heel
C: Jumping turning > Tornado > Back
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 Power Profile
My Beginner Class Achievements
Yellow Belt
CONDITIONING
Pushups: 10
Crunches: 24
Squats: 40
T-Test: 1 minute
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
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