Lachlan Denoon

belt_white2

White Belt

My Beginner Class Achievements

Next: 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 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)
 Side: Rotation Drill (Right)
✓ Side: 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

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

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)
Spinning Heel: 24 cm (P)
Spinning Heel: 12 cm (O)

To Earn my Black Belt…

Plastic Orange | Green | Blue | Brown | Black |      Pine 12mm | 15mm | 19mm |      Leg (E) Each | (P) Preferred | (O) Off

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

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