Hamish McLean

Blue Belt

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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 (150 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

Next: 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 • 123° 12/11/20
KICK DEVELOPMENT
☑️ Side: clear & hold, thigh (E)
⬛️ Side:
Burial, skipping (E)
⬛️ Side:
wall fast prep, slow kick (E)
☑️ Spin heel: chest (L)
☑️ Spin heel: chest (R)
⬛️ Spinning Heel: double (P)
⬛️ Turning Kick: V crossover (E)
⬛️ Back Kick: zero tell burial (E)
⬛️ Back Kick: sector 7-9 (R)
⬛️ Back Kick: sector 5-3 (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
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)

Next: 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
⬛️ Side: clear & hold, thigh (E)


SIDE KICK
⬛️ Burial: skipping, triggered (E)
⬛️ Targeting: measure…hit (E)
⬛️ Wall: fast prep, slow kick (E)
BACK KICK
⬛️ Sector: targeting 7-9 (R)
⬛️ Sector: targeting 5-3 (L)
⬛️ Burial: zero tell (E)
TURNING KICK
⬛️ Height Test: V crossover (E)
⬛️ Tracking: moving up/down (E)
⬛️ Power: jumpchange to bag (E)
SPINNING HEEL KICK
⬛️ Prefix: double (P)
⬛️ Tracking: moving up/down (E)
⬛️ Alignment: through the gap (E)
AERIAL/OTHER (any 2 of..)
⬛️ Jumping Turning: scissor (P)
⬛️ Jumping Side: leading leg (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

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
Side: clear & hold, belt (E)


SIDE KICK
Burial: lead leg, zero tell (E)
Prep: clearing obstacles (E)
Off Walll: slow/fast, fast/slow (E)
BACK KICK
Sector: targeting 10-12 (R)
Sector: targeting 2-12 (L)
Burial: with prefixes (E)
TURNING KICK
Height Test: head (E)
Traffic Light: 3 targets (E)
Double strike: RL and LR
SPINNING HEEL KICK
Prefix: spinstep (P)
Distance manage: random (E)
Reversals: RL and 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

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: j-ch turning (E)
Hamstring: thumbs to floor
V-Stretch: 120
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)
Spinning Heel: 24 cm (P)
Spinning Heel: 12 cm (O)

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

My Power Profile

0
Side Kick (L)
0
Front Kick (L)
0
Back Kick (L)
0
Turning Kick (L)
0
Side Kick (R)
0
Front Kick (R)
0
Back Kick (R)
0
Turning Kick (R)
0
Total

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: Double side > Jumping side
B: Spinning heel > Jumping turning

Triples

A: – – –
B: – – –
C: – – –

Quads

A: – – –
B: – – –


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

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
OTHER
 Beginner pattern

Orange Board | Green Board | (E) Each leg | (P) Preferred leg