Sid Banerjea
Brown Belt
Substituted 3 Brown Belt Achievements for final Brown Stripe Achievement – we will backfill before Advanced class.
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 119º 2/6/21
KICK DEVELOPMENT Side: clear & hold, knee (E) 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 (127° recorded) Side: clear & hold, thigh (E)
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)
TRADEMARK COMBOS
Approved for development Double #1 decided Double #2 decided
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
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 (122* recorded) Side: clear & hold, belt (E)
SIDE KICK Burial: lead leg, zero tell (E) Targeting: slow…fast (E) Wallwork: both, off wall (E)
BACK KICK Right Sector: targeting 10-12 Left Sector: targeting 2-12 Burial: with prefixes (E)
TURNING KICK Height Test: head (E) Rechamber: Double paddles (E) Targeting: Pivoting Bag RL & LR
SPINNING HEEL KICK Prefix: spinstep (P) 1 Paddle: Random distances (E) 2 Paddles: Reversals RL & LR
AERIAL/OTHER Jumping Side: back stance (P) Jumping Back: (P) Flying Side: (P)
TRADEMARK COMBOS
Approved for development Triple #1 decided Triple #2 decided Triple #3 decided
Sparring ready Double #1 certified Double #2 certified
BREAKS Side Kick: Break 1 Back Kick: Break 1 Turning Kick: Break 1 Your Choice: Break 1 Your Choice: Break 2
Next: 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: 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: Jumping front > side
B: Jumping side > skipping side
Triples
A: Turning > spinning heel > jumping spinning heel
B: Front > side > back
A: Turning > back > jumping turning
Quads
A: – – –
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
Orange Board | Green Board | (E) Each leg | (P) Preferred leg