Lizzie Richards
Provisional Black Belt
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 (112° 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
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 (130° 20/7/21)
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 (115° 18/8/22)
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: 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)
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 kick: 4 in a row each leg
✓ Spinning 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
Forge
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)
Forge tracker
Status updated to reflect lessons attended even where illness/injury prevented active training.
Forge Set 8
• Not completed yet
• Not completed yet
• Not completed yet
• Not completed yet
• Not completed yet
• Not completed yet
• Not completed yet
• Not completed yet
• Not completed yet
• Not completed yet
Plastic Orange | Green | Blue | Brown | Black | Pine 12mm | 15mm | 19mm | Leg (E) Each | (P) Preferred | (O) Off
My Trademark Combos
Doubles
A: Leading leg front > skipping side
B: Turning > jumpchange spin heel
Triples
A: Double turning > stepping back > skipping side
B: Stepping tornado > spinning heel > side
C: Instep front > side > jumpstep back
Quads
A: Front > Back > Gliding side > Leading leg jumping side
B: – – –
Grey: In development | Blue: Certified for sparring
My Power Profile
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)
✓ Clock drill (Left)
✓ 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
FINAL BEGINNER TEST
✓ 10 randomly selected Achievements from entire beginner syllabus
The new Intermediate Achievements
Next: Blue Belt
SIDE KICK Burial: back stance (E) Targeting: mixed speeds (E) Wall: slow prep, fast kick (E)
BACK KICK Sector: targeting 4-6 (R) Sector: targeting 8-6 (L) Burial: from back stance (P)
TURNING KICK Height Test: midsection (E) Rechamber: double tap (E) Depth: through 2 targets (E)
SPINNING HEEL KICK Prefix: step or j/change (P) Triggered: partner calls (E) Depth: through 2 targets (E)
AERIAL/OTHER (any 1 of…) Jumping front: scissor (P) Crescent Kick: (P)
Next: Brown Stripe
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)
Next: Brown Belt
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)
Orange Board | Green Board | (E) Each leg | (P) Preferred leg