Nikolaos Tsoulias

Green Stripe

Email Philip

Complete challenges. Level up. At home.

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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 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)
✓ Back: 2 stage drill, stopping (E)
✓ Spin heel: wall, X-ray smash (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
✓ 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: chin (E)
✓ Spin heel: double, chin (P)
✓ Turning kick: head (E)
✓ 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)

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: 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