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: 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
Next: 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)
Next: 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
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)
Next: 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)
To Earn my Black Belt…
Any 40
of the 75 Black Belt Achievements listed below
At least 7
in each of the four categories
Backfilled
any missing Beginner or Intermediate Achievements
First Aid
Must have current First Aid Certificate. (Or Junior First Aid Certificate if under 15)
Provisional
Provisional Black Belt is awarded once you’ve completed 20 of the 40 Achievements.
Breaks
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)
✓ Back stance: (P)
✓ 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)
Technique
TRADEMARK COMBOS
✓ Quad #1: certified
✓ Quad #2: certified
✓ Quad #3: certified
✓ Quad #4: certified
✓ Grand Tour: Showcase all TCs*
* Demonstrate all your doubles, triples and quads combinations, preferred and mirrored.
PATTERNS
✓ Pattern tour: Beg, Int, Adv
✓ Your pattern: Create & Master
ACCURACY TESTS
✓ 20/20: J/change back kick (E)
✓ 40/40: Cycle 4 core kicks* (E)
* Side & back kicks to green board, turning & spinning heel to head high mitt. Flow is Side (E)>Back (E)>Turning (E)>Spinning heel (E), then loop.
OTHER
✓ Side: clear & hold, chest (E)
✓ Linear kicks: Video (E)*
✓ Lateral kicks: Video (E) **
✓ Aerial kicks: Video (E) ***
* (1) Side • (2) Leading leg side • (3) Back • (4) Stepping back • (5) Jumpchange back • (6) Front
** (1) Turning • (2) Leading leg turning • (3) Jumpchange turning • (4) Spinning heel • (5) Jumpchange spinning heel • (6) Stepping spinning heel
*** (1) Jumping front • (2) Jumping side • (3) Jumping back • (4) Jumping turning • (5) Jumping spinning heel • (6) Flying side
Conditioning
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
✓ 10 km run: 65 min or better
✓ 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
Self Defence
AVOIDANCE & CONTROL
✓ Prevention & de-escalation
✓ Basic takedowns 1-5
✓ Basic takedowns 6-9
RESPONSE TO RESTRAINT
✓ Chokes & headlocks 1-6
✓ Clothing grabs 1-5
✓ Same side wrist grabs 1-6
✓ Cross wrist grabs 1-6
DEFENCE AGAINST ATTACK
✓ Punch defence 1-5
✓ Punch defence 6-10
✓ Basic knife defence 1-6
SHOWCASE (Compulsory)
✓ Presentation: any 15*
*Demonstrate to any four classes, with commentary
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