Tristan Nolan

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 *130 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 (135 recorded)
KICK DEVELOPMENT
✓ Back: j-ch vs step (E)
✓ Spin heel: chest (P)
✓ Spin heel: belt (E)
✓ Turning: chest (P)
✓ Axe kick: chest (E)
✓ Suska dips: unsupported (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
✓ Front > side > gliding side
✓ 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, thigh (E)
Spin heel: chest (E)
Spin heel: chin (P)
Turning: chest (E)
Turning: head (P)
Jumping front: chin (E)
BREAKS
 Side Kick: Break 1
 Back Kick: Break 1
 Turning Kick: Break 1
 Your Choice: Break 1
 Your Choice: Break 2
SET COMBINATIONS
 Double side
 Fake side > jumpchange > back
✓ Front > side > gliding side > back
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: 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, belt (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
Approved for development

✓ Quad #1 decided
✓ Quad #2 decided
✓ Quad #3 decided
✓ Quad #4 decided
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)
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…

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: Leading leg front > Turning
B: Back > Turning

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

Orange Board | Green Board | (E) Each leg | (P) Preferred leg