My Intermediate Class Achievements
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)
Orange Board | Green Board | Blue Board | 19mm pine | (E) Each leg | (P) Preferred leg | (O) Off Leg
My Power Profile
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
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
My Black Belt Achievements
Orange Board | Green Board | (E) Each leg | (P) Preferred leg
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)
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
Front Kick (L)
7,083 Ward, Cael
7,070 Loh, Nicholas
6,464 Johnston, Matthew
5,202 Pedler, Michael
4,357 Christopherson, John
3,875 Guesnon, Julian
3,719 McCarthy-Lee, Max
3,604 Jorgensen, Kit
3,470 Sheldon, Riley
3,332 Earle, Georgia
3,186 De Feijter, Jonathan
3,135 Scott, Georgina
3,096 Dhillon, Bishan
3,046 Murphy, Ethan
2,554 Earle, Melinda
2,383 Fard, Anahita
2,367 Caldwell, Luke
2,183 Ward, Kiara
2,162 Joseph, Eliah
1,988 Crowden, Niamh
Side Kick (L)
16,762 Ward, Cael
14,307 Johnston, Matthew
10,339 Zahedpur, Kasra
7,096 Pedler, Michael
6,995 Loh, Nicholas
6,618 Ward, Cian
5,607 Dundas-smith, Hannah
5,220 Sheldon, Riley
4,792 Dhillon, Bishan
4,766 Murphy, Ethan
4,449 Scott, Georgina
4,420 Power, Matt
4,333 McCarthy-Lee, Max
4,162 Kartchner, Jackson
3,842 Rai, Aaditya
3,680 Christopherson, John
3,219 De Feijter, Jonathan
3,002 Farzan, Dario
2,976 Caldwell, Luke
2,974 Jorgensen, Kit
Back Kick (L)
12,973 Ward, Cian
12,962 Johnston, Matthew
9,346 Zahedpur, Kasra
6,854 De feijter, Daniel
6,353 Ward, Cael
5,278 Dhillon, Bishan
5,160 Tattersall, Soraya
4,903 McCarthy-Lee, Max
4,682 Rai, Aaditya
4,266 Pedler, Michael
3,934 Murphy, Ethan
3,713 Power, Matt
3,543 De Feijter, Jonathan
3,146 Tsoulias, Andreas
3,130 Guesnon, Julian
3,121 Jorgensen, Kit
2,946 Farzan, Dario
2,943 Ward, Kiara
2,757 Scott, Georgina
2,528 Vallam, Lakshay
Turning Kick (L)
12,664 Sheldon, Riley
11,481 Ward, Cael
10,676 McCarthy-Lee, Max
10,136 Loh, Nicholas
10,126 Farzan, Dario
10,002 Jorgensen, Kit
8,310 Vallam, Lakshay
7,071 Guesnon, Julian
5,368 Johnston, Matthew
4,718 Pace, Mika
4,600 Rai, Aaditya
4,503 Power, Matt
4,186 Tsoulias, Andreas
4,046 Hodgens, Celeste
3,449 Christopherson, John
3,323 Crowden, Niamh
3,035 Pedler, Michael
2,925 Mahajan, Aarush
2,706 Dhillon, Bishan
2,658 Wootten, Caitlin
Side Kick (R)
28,876 Gleeson, Bevan
20,514 Vidler, Alex
19,806 Ward, Cael
16,995 Johnston, Matthew
15,620 Zahedpur, Kasra
14,839 Vidovic, Zane
14,750 Murphy, Ethan
13,979 Ward, Cian
13,758 Grgic, Oliver
11,193 McCarthy-Lee, Max
11,096 Pedler, Michael
11,016 Randhawa, Aayush
10,813 Power, Matt
9,856 Jorgensen, Kit
9,468 De feijter, Daniel
9,096 Kartchner, Jackson
7,385 Scott, Georgina
7,159 Pandy, Fergus
6,737 Biddle, Charyssa
6,493 Frizell, Jack
Front Kick (R)
14,461 Gleeson, Bevan
12,365 Ward, Cael
10,737 Johnston, Matthew
8,177 Rai, Aaditya
7,014 Ward, Cian
6,516 Pandy, Fergus
6,229 Zahedpur, Kasra
5,982 De feijter, Daniel
5,364 McCarthy-Lee, Max
4,906 Loh, Nicholas
4,897 Guesnon, Julian
4,648 Christopherson, John
4,452 Murphy, Ethan
3,778 Pracy, Oliver
3,396 Kartchner, Jackson
3,363 Scott, Georgina
3,163 Dundas-smith, Hannah
3,020 Hodgens, Celeste
2,891 Earle, Georgia
2,868 Jorgensen, Kit
Back Kick (R)
18,556 Ward, Cael
15,826 Murphy, Ethan
12,697 Ward, Cael
11,230 Jorgensen, Kit
10,890 Kartchner, Jackson
9,380 Zahedpur, Kasra
8,865 McCarthy-Lee, Max
8,363 Ward, Cian
8,035 Gleeson, Bevan
7,827 Rai, Aaditya
7,799 Power, Matt
6,748 Dundas-smith, Hannah
6,599 Pedler, Michael
6,536 Loh, Nicholas
6,361 Dhillon, Bishan
5,815 Mahajan, Aarush
5,654 De feijter, Daniel
5,417 Memmolo, Declan
5,298 Pandy, Fergus
5,173 Randhawa, Aayush
Turning Kick (R)
40,133 Vidler, Alex
37,674 Ward, Cael
28,654 Gleeson, Bevan
26,759 Vidovic, Zane
26,465 Ward, Cian
20,445 Zahedpur, Kasra
20,049 Loh, Nicholas
19,103 Memmolo, Declan
18,230,Johnston, Matthew
17,978 Dhillon, Bishan
17,856 Pedler, Michael
16,127 De feijter, Daniel
14,796 Jorgensen, Kit
13,473 Sheldon, Riley
12,834 McCarthy-Lee, Max
12,192 Roberts, Isaac
11,474 Kartchner, Jackson
10,261 Rogers, Ben
10,172 Guesnon, Julian
9,890 Christopherson, John
Recommended Next Achievements
Recommended Next Achievements
Cards go here