SEPTEMBER 2013 ...Awaiting
BELTS (in ascending order)
White
Red
Yellow
Orange
Green
Purple
Blue
Brown
Black
GRADINGS SYLLABUS
WHITE BELT
3 minutes skipping
15 press ups
20 star jumps
20 sit ups
15 squat thrusts
5 x jab
5 x cross
5 x left hook
5 x upper cut
5 x front kick (front leg)
5 x side kick (front leg)
5 x roundhouse (front leg)
5 x roundhouse (back leg)
2 x jab, cross, left hook, cross
2 x jab, cross, left round elbow, right upper cut
2 x jab, cross, left knee (with stance change)
2 x jab, cross, right knee, right roundhouse
2 x front kick, jab, cross, right roundhouse
* All combos must be completed on pads
RED BELT
3 minutes skipping
18 press ups
25 star jumps
25 sit ups
18 squat thrusts
5 x jab
5 x cross
5 x left hook
5 x right hook
5 x upper cut
5 x front kick (front leg)
5 x front kick (back leg)
5 x side kick (front leg)
5 x roundhouse (front leg)
5 x roundhouse (back leg)
3 x spinning back kick
3 x jumping knees
2 x jab, cross, left hook, cross
2 x jab, cross, left round elbow, right upper cut
2 x jab, cross, left knee (with stance change)
2 x jab, cross, right knee, right roundhouse
2 x front kick, jab, cross, right roundhouse
2 x left hook, cross, left hook, right roundhouse
2 x jab, cross, left hook, spinning back kick
* All combos must be completed on pads
1 minute shadow sparring (punches and elbows only)
2 minutes shadow sparringYELLOW BELT
4 min skipping
15 tuck jumps
30 star jumps
20 press ups
20 squat thrusts
30 sit ups
5 jab
5 cross
5 hook
5 uppercut
5 uppercut elbows (right arm)
5 uppercut elbows (left arm)
5 push kick (front leg)
5 push kick (back leg)
5 side kick (front leg)
5 roundhouse (right leg)
5 roundhouse (left leg)
5 jab knees (right leg)
5 jab knees (left leg)
5 jumping knees (back leg)
5 spinning back kick (back leg)
jab + cross + hook + roll + hook
jab + cross + hook + knee (back leg) + middle roundhouse kick (back leg)
hook + cross + left body uppercut + left hook + clinch
double jab + knee (right leg) + pad man throws right roundhouse + catch leg + elbow
jab + cross + uppercut to body (left hand) + 2 to 8 elbow (right arm) + uppercut to body (left hand)
jab + cross + pad man throws high roundhouse kick (right leg) + block + counter with right roundhouse
2 x 2 min. rounds of sparring
*All combos must be completed on pads
*When sparring must wear appropriate protective gear (mouth piece, 14/16oz gloves, shin guards and groin guard).
ORANGE BELT
2 min. escape clinch
ORANGE BELT
5 min skipping
18 tuck jumps
35 star jumps
20 press ups
20 squat thrusts
35 sit ups
5 push kick (front leg)
5 push kick (back leg)
5 side kick (front leg)
5 roundhouse (right leg)
5 roundhouse (left leg)
5 jab knees (right leg)
5 jab knees (left leg)
5 side knees (right leg)
5 side knees (left leg)
5 jumping knees (back leg)
5 spinning back kick (back leg)
jab + cross + hook + roll + hook + jab knee (back leg)
jab + cross + hook + knee (back leg) + middle roundhouse kick (back leg)
hook + cross + left body uppercut + left hook + clinch + 3 knees of your choice
double jab + knee (right leg) + pad man throws right roundhouse + catch leg + elbow
jab + cross + uppercut to body (left hand) + 2 to 8 elbow (right arm) + uppercut to body (left hand)
jab + cross + pad man throws high roundhouse kick (right leg) + block + counter with right roundhouse
block low roundhouse kicks (kicks thrown on the outside of the front leg)
block low roundhouse kicks (kick thrown on the inside of the front leg)
2 x 2 min. rounds of sparring
*All combos must be completed on pads
*When sparring must wear appropriate protective gear (mouth piece, 14/16oz gloves, shin guards and groin guard).
*For blocking kicks everybody must wear shin protectors
GREEN BELT
5 min skipping
18 tuck jumps
25 burpies (sprawl + star jump)
15 normal press ups
10 close grip press ups
45 sec plank
10 x sprawl + roundhouse kick (right leg)
10 x sprawl + roundhouse kick (left leg)
10 x squat + knee (right leg)
10 x squat + knee (left leg)
*The sprawls and squat combos (40 in total) must be performed in maximum 2 min.
Demonstrate 2 ways of escaping from clinch
Demonstrate 3 different elbow strikes
jab + left hook + cross + left side knee
left hook + roll + left hook + right jab knee
push kick(front leg) + right jab knee + right roundhouse + jab
jab + right hook to body + left hook to head
outer crescent(front leg) + right cross + left uppercut to body
left hook + cross + left hook + right uppercut + right cross + left elbow (diagonally)
1 min sparring (only blocking)
2 x 2 min sparring (demonstrate various techniques)
*All combos must be completed on pads or bags
*When sparring must wear correct protective gear
PURPLE BELT
5 min skipping
25 burpies (sprawl + star jump)
17 normal press ups
10 close grip press ups
5 clapping press ups
30 sec side plank (lift up arm and leg) - right side
30 sec side plank (lift up arm and leg) - left side
2 min sit ups with 5kg medicine ball (lift ball above head & catch ball on stomach)
10 x sprawl + roundhouse kick (right leg)
10 x sprawl + roundhouse kick (left leg)
10 x squat + knee (right leg)
10 x squat + knee (left leg)
*The sprawls and squat combos (40 in total) must be performed in maximum 2 min.
Demonstrate 2 ways of escaping from clinch
Demonstrate 3 different elbow strikes
Demonstrate blocking roundhouse kicks (low and mid section)
jab + left hook + cross + left side knee + left roundhouse kick
jab + left hook + cross + left hook + right knee
left hook + roll + left hook + right jab knee + left push kick
push kick(front leg) + right jab knee + right roundhouse + jab
double jab + right hook to body + left hook to head
outer crescent(front leg) + right cross + left uppercut to body + left hook to head
left hook + cross + left hook + right uppercut + right cross + left elbow (diagonally)
inner crescent + side kick (same leg) + right turning kick
1 min sparring (only blocking)
2 x 3 min sparring (demonstrate various techniques)
*All combos must be completed on pads or bags
*When sparring must wear correct protective gear
BLUE BELT
Demonstrate 3 stretches for different muscles
in your arms
Demonstrate 3 stretches for different muscles
in your legs
7 min skipping
25 burpies (sprawl + star jump)
10 normal press ups
10 close grip press ups
5 clapping press ups
25 burpies (sprawl + star jump)
10 normal press ups
10 close grip press ups
5 clapping press ups
10 wide press ups
40 sec legs scissors
40 sec legs scissors
45 sec leg press(1 leg at a time)
2 min sit ups with 5kg medicine ball (lift ball above head & catch ball on stomach)
10 x sprawl + roundhouse kick (right leg)
10 x sprawl + roundhouse kick (left leg)
10 x squat + knee (right leg)
10 x squat + knee (left leg)
*The sprawls and squat combos (40 in total) must be performed in maximum 1.45 min.
Demonstrate dominant clinch control (1 min)
2 min sit ups with 5kg medicine ball (lift ball above head & catch ball on stomach)
10 x sprawl + roundhouse kick (right leg)
10 x sprawl + roundhouse kick (left leg)
10 x squat + knee (right leg)
10 x squat + knee (left leg)
*The sprawls and squat combos (40 in total) must be performed in maximum 1.45 min.
Demonstrate dominant clinch control (1 min)
Demonstrate clinch escape followed by
effective striking (1 min)
Demonstrate 3 different elbow strikes
Demonstrate blocking roundhouse kicks (low and mid section) & counter with kicks or knee strikes
jab + left hook + cross + left side knee + left roundhouse kick
jab + left hook + cross + left hook + right knee
left hook + roll + left hook + right uppercut + left hook
push kick(front leg) + right jab knee + right roundhouse + cross + left hook
double jab + right hook to body + left hook to head + right low kick
outer crescent(front leg) + right cross + left uppercut to body + left hook to head
left hook + right uppercut + right cross + left elbow (diagonally)
inner crescent + side kick (same leg) + push kick (same leg) + right roundhouse high kick
Demonstrate 3 different elbow strikes
Demonstrate blocking roundhouse kicks (low and mid section) & counter with kicks or knee strikes
jab + left hook + cross + left side knee + left roundhouse kick
jab + left hook + cross + left hook + right knee
left hook + roll + left hook + right uppercut + left hook
push kick(front leg) + right jab knee + right roundhouse + cross + left hook
double jab + right hook to body + left hook to head + right low kick
outer crescent(front leg) + right cross + left uppercut to body + left hook to head
left hook + right uppercut + right cross + left elbow (diagonally)
inner crescent + side kick (same leg) + push kick (same leg) + right roundhouse high kick
come up with a 4, 5 and 6 strikes efficient combo
& demonstrate
3 x 3 min sparring (demonstrate various techniques)
BROWN BELT
Demonstrate 3 stretches for
different muscles in your: arms
& legs and 1 stretch for your back & chest.
8 min skipping
25 burpies (sprawl + star jump)
15 normal press ups
10 close grip press ups
5 clapping press ups
25 burpies (sprawl + star jump)
15 normal press ups
10 close grip press ups
5 clapping press ups
6 spider man press ups
1 lap (10-15 meters) frog jumps
1 lap (10-15 meters) frog jumps
1 lap farmer’s walk (while holding a 5kg weight
behind your head)
45 sec leg press(1 leg
at a time)
3 min sit ups with 5kg medicine ball (lift ball above head & catch ball on stomach & other varieties at the examiner’s discretion)
3 min sit ups with 5kg medicine ball (lift ball above head & catch ball on stomach & other varieties at the examiner’s discretion)
1 min. demonstrate dominant clinch + knee strikes
to body and legs
2 min. demonstrate escape from clinch (more then 1 way) followed by the following strikes: knees to the body, low/mid/high roundhouse kicks, elbow strikes to any part of the body (except the groin), and punches to body and head.
2 min. demonstrate escape from clinch (more then 1 way) followed by the following strikes: knees to the body, low/mid/high roundhouse kicks, elbow strikes to any part of the body (except the groin), and punches to body and head.
Demonstrate various elbow strikes (minimum 3)
Demonstrate blocking roundhouse kicks (low and mid section) & counter with kicks, knee strikes, punches and elbow strikes.
Demonstrate blocking roundhouse kicks (low and mid section) & counter with kicks, knee strikes, punches and elbow strikes.
Jab + uppercut to body + uppercut to head + hook to
head (all with left hand)
Cross + uppercut to body + uppercut to head +
hook to head (all with right hand)
From using the same combat stance, demonstrate:
*jumping knees (back leg)
*jumping knees (front leg)
*scissor knees
*turning kicks to body & head
*tornado kicks
Jab + cross + back knee + roundhouse same leg
Push kick front leg + knee back leg + cross elbow
+ clinch and turn opponent + knee (any leg)
jab + left hook to head + right
hook to body + left hook to head + right low kick
double jab + cross + left
uppercut to body + right 3 to 9 elbow
jab + right hook to head + left
uppercut to body + right low kick
pad man throws mid roundhouse +
catch leg + 12 to 6 elbow to leg + turning elbow to head
front leg push kick + front leg
side kick + spinning back fist
front leg push kick + front leg
side kick + spinning elbow to head
3 straight punches + knee (back
leg)
3 straight punches + right 3 to
9 elbow + left knee
4 straight punches + step back
+ uppercut to head (back hand) + left hook to head + right low kick
come up with a 4, 5, 6, 7 and 8
strikes efficient combo & demonstrate (use any type of legal strike
except double jabs or continuos straight punching)
4 x 3 min sparring (demonstrate various techniques)
BLACK BELT
Answer these questions:
How many judges are mandatory in a kick/thai boxing
fight?
Are elbow strikes permitted in a kickboxing fight?
Are knee strikes permitted in a thai boxing fight?
In concordance with the club’s rules & regulations,
are students allowed to wear jewellery during training?
In
concordance with the club’s rules & regulations, when sparring, are knee
protectors optional or mandatory?
Teach and take part in a 5 min warm up of your
choice
Teach 3 joint mobility exercises
Teach 3 stretches for different muscles in your
arms
Teach 3 stretches for different muscles in your
legs
1 min shadow boxing
10 min skipping
25 burpies (sprawl + star jump)
15 normal press ups
10 close grip press ups
5 clapping press ups
25 burpies (sprawl + star jump)
15 normal press ups
10 close grip press ups
5 clapping press ups
5 wide press ups
30 sec bicycle crunches
30 sec bicycle crunches
30 sec legs scissors
45 sec leg press(1 leg at a time)
2 min sit ups with 7kg medicine ball (lift ball above head & catch ball on stomach)
10 x sprawl + roundhouse kick (right leg)
10 x sprawl + roundhouse kick (left leg)
5 x squat + knee (right leg)
5 x squat + knee (left leg)
2 min sit ups with 7kg medicine ball (lift ball above head & catch ball on stomach)
10 x sprawl + roundhouse kick (right leg)
10 x sprawl + roundhouse kick (left leg)
5 x squat + knee (right leg)
5 x squat + knee (left leg)
5 x squat + push kick (left leg)
5 x squat + push kick (right leg)
*The sprawls and squat combos (40 in total) must be performed in maximum 1.45 min.
Demonstrate dominant clinch control (1 min)
*The sprawls and squat combos (40 in total) must be performed in maximum 1.45 min.
Demonstrate dominant clinch control (1 min)
Demonstrate clinch escape followed by effective
striking (1 min)
Teach and demonstrate 3 different elbow strikes
Teach and demonstrate 3 different elbow strikes
Teach and demonstrate 3 different knee strikes
Demonstrate blocking roundhouse kicks (low and mid section) & counter with kicks or knee strikes
Teach and Demonstrate:
Demonstrate blocking roundhouse kicks (low and mid section) & counter with kicks or knee strikes
Teach and Demonstrate:
jab + left hook + cross + left side knee + left roundhouse kick
left hook + cross + left hook + right knee
left hook + roll + left hook + right uppercut + left elbow
push kick(front leg) + right jab knee + right roundhouse + right knee + left roundhouse
double jab + right cross + left knee + jab + step out
outer crescent(front leg) + right cross + right uppercut + left hook
jab + cross + slip a jab + right cross
inner crescent + side kick (same leg) + push kick (same leg) + right roundhouse high kick
left hook + roll + left hook + right uppercut + left elbow
push kick(front leg) + right jab knee + right roundhouse + right knee + left roundhouse
double jab + right cross + left knee + jab + step out
outer crescent(front leg) + right cross + right uppercut + left hook
jab + cross + slip a jab + right cross
inner crescent + side kick (same leg) + push kick (same leg) + right roundhouse high kick
4 straight punches + slip a jab + right cross +
left hook
come up with a 5, 6 and 7 strikes efficient combo +
teach & demonstrate
3 x 2 min sparring (demonstrate
various techniques)
ABOUT WHAT WE DO...
Our classes are modern, exciting and energetic, for any level of experience, age or gender. A mixture of Muay Thai, Boxing, Full Contact Kickboxing, K1 style, Fitness and Self Defence.
Our main objective is to work around everyone's needs, and help people achieve their goals.
We plan our classes very carefully and always add new things so that it never gets tedious, and because we always try to stay number 1, we chose our exercises so carefully so that the student's benefits will be maximized at full. Here is a list of the many benefits you could collect or work towards if you decide to join us: Lose weight, tone muscles, improve fitness level, self esteem, courage, reflexes, balance, co-ordination, speed, flexibility, power, blood circulation, knowledge, learn how to cotrol your actions, your power and relief stress.
If you are really keen in achieving a specific goal/s or you want all the attention to be focused on you, we also offer 1 on 1 sessions, as frequently as needed. (Find out about prices and/or promotions on the "prices" page).
