Roman Johnson
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 V-Stretch: 90
(128 recorded Sep 4 2020)
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
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
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 (134° 27/7/21)
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
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
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 Aug 09
• Wed Aug 10
• Tue Feb 8
• 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: Jumping front > leading leg side
B: Turning > spinning heel
Triples
A: Double side > back > turning
B: Leading leg front > hooking > spinning heel
C: Front > Turning > Spinning heel
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
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
Orange Board | Green Board | (E) Each leg | (P) Preferred leg