Greta Kruse

Green Stripe

Substituted three Green Belt Achievements for final Green Stripe Achievement

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 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

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)
 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

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
 Stretch prep: Front split
 V-Stretch: 90
KICK DEVELOPMENT
 Side: clear & hold, knee (E)
 Side: tour – wall, BR, BS (E)
 Side: 4 ratchet test, wall (E)
 Back: clock accuracy test (E)
 Spin heel: belt (P)
 Turning: belt (E)
 Wall: side/turning/hooking (E)
 Wall: Suska dips (E)
BREAKS
 Back:  3 from 5 (P)
 Side:  (P)
 Turning: (P)
SET COMBINATIONS
 Double front side back
 Side back turning
 Side back side back

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
 Back: j-ch vs step (E)
 Spin heel: chest (P)
 Spin heel: belt (E)
 Turning: chest (P)
 Axe kick: chest (E)
 Suska dips: unsupported (E)
BREAKS
 Side: 3 from 5 (P)
 Side:  b/r stance (P)
 Back: 4 from 4 (E)
 Back: chest (P)
 Back: belt (O)
 Turning:  (P)
SET COMBINATIONS
Front > side > gliding side
Back > stepping back
Side > jumpchange back
TRADEMARK COMBOS
Approved for development

 Double #1 decided
 Double #2 decided

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, thigh (E)
Spin heel: chest (E)
Spin heel: chin (P)
Turning: chest (E)
Turning: head (P)
Jumping front: chin (E)
BREAKS
Side/back: 2 from 2 (E)
Back: (P)
Back: 4 from 4 (E)
Back: chest (O)
 Turning: (O)
SET COMBINATIONS
 Double side
 Fake side > jumpchange > back
Front > side > gliding side > back
TRADEMARK COMBOS
Approved for development

Triple #1 decided
 Triple #2 decided
 Triple #3 decided
Sparring ready

 Double #1 certified
Double #2 certified

Black 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
 Back: j-ch vs step (E)
 Spin heel: chest (P)
 Spin heel: belt (E)
 Turning: chest (P)
 Axe kick: chest (E)
 Suska dips: unsupported (E)
BREAKS
 Side: 3 from 5 (P)
 Side:  b/r stance (P)
 Back: 4 from 4 (E)
 Back: chest (P)
 Back: belt (O)
 Turning:  (P)
SET COMBINATIONS
Front > side > gliding side
Back > stepping back
Side > jumpchange back
TRADEMARK COMBOS
Approved for development

 Double #1 decided
 Double #2 decided

Orange Board | Green Board | Blue Board | 19mm pine | (E) Each leg | (P) Preferred leg | (O) Off Leg

To Earn my Black Belt…

Any 40

of the 75 Black Belt Achievements listed below

At least 7

in each of the four categories

Backfilled

any missing Beginner or Intermediate Achievements

First Aid

Must have current First Aid Certificate. (Or Junior First Aid Certificate if under 15)

Provisional

Provisional Black Belt is awarded once you’ve completed 20 of the 40 Achievements.

Breaks

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)
 Back stance:  (P)
 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)

Technique

TRADEMARK COMBOS
 Quad #1: certified
 Quad #2: certified
 Quad #3: certified
 Quad #4: certified
 Grand Tour: Showcase all TCs*

* Demonstrate all your doubles, triples and quads combinations, preferred and mirrored.

PATTERNS
 Pattern tour: Beg, Int, Adv
 Your pattern: Create & Master

ACCURACY TESTS
 20/20:  J/change back kick (E)
 40/40: Cycle 4 core kicks* (E)

* Side & back kicks to green board, turning & spinning heel to head high mitt. Flow is Side (E)>Back (E)>Turning (E)>Spinning heel (E), then loop.

OTHER
 Side: clear & hold, chest (E)
 Linear kicks: Video (E)*
 Lateral kicks: Video (E) **
 Aerial kicks: Video (E) ***

* (1) Side • (2) Leading leg side • (3) Back •  (4) Stepping back • (5) Jumpchange back • (6) Front
** (1) Turning • (2) Leading leg turning •  (3) Jumpchange turning • (4) Spinning heel • (5) Jumpchange spinning heel • (6) Stepping spinning heel
*** (1) Jumping front • (2) Jumping side • (3) Jumping back • (4) Jumping turning • (5) Jumping spinning heel • (6) Flying side

Conditioning

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
 10 km run: 65 min or better
 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

Self Defence

AVOIDANCE & CONTROL
 Prevention & de-escalation
 Basic takedowns 1-5
 Basic takedowns 6-9

RESPONSE TO RESTRAINT
 Chokes & headlocks 1-6
 Clothing grabs 1-5
 Same side wrist grabs 1-6
 Cross wrist grabs 1-6

DEFENCE AGAINST ATTACK
 Punch defence 1-5
 Punch defence 6-10
 Basic knife defence 1-6

SHOWCASE (Compulsory)
 Presentation: any 15*

*Demonstrate to any four classes, with commentary

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