Wilhelm Gerner

Provisional Black Belt

Email Philip here

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

Forge