Riley Sheldon

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Brown Stripe

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 (121 recorded)
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
☑️ Side Kick Break 1
☑️ Back Kick Break 1
☑️ Turning Kick: Break 1
SET COMBINATIONS
☑️ Double front > side > back
☑️ Side > back > turning
☑️ Side > back > side > back


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)

Next: 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 (119 recorded)
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)
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 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

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)

Forge tracker

Forge Set 2
• Tue Nov 01
• Tue Nov 22

• Wed May 24
• 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 turning > spinning heel
B: Leading leg front > back

Triples

A: Hooking > turning > spinning heel
B: Leading leg front > side > back
C: Leading leg > gliding side > spinning heel

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

Awards earned during COVID 2020 shutdown