June 28, 2010

CURRICULUM

A1FC Belt Requirements: Adult MMA

By: Ryan Griffith Owner, Lead Instructor 

Watch this ten minute video and see the required 30 Self Defense Techniques for achievement of a Black Belt at A1 Fitness / Martial Arts. Find below a description of each of the moves.

White Belt

  • Stances: choonbee,right lead fighting stance, left lead fighting stance

Strikes:

  • Punches: jab, cross, front foot step jab, front foot step cross, back foot step jab, back foot step cross
  • Kicks: front kick, side kick
  • Misc: Knee, elbow, eye poke, thumb in eye, headbutt, bite, bend fingers back
  • Defenses: duck, sprawl, slip right, slip left
  • Tumbles: right shoulder roll, left shoulder roll, break fall left, break fall right, break fall back, break fall foward
  • Combat Drill: simulated sparring, ground game, multiple attackers with bags, clench body, clench neck, defense against stick, defense against knife, defense against gun, stick against knife, stick against gun, knife against stick, knife against gun, wrist escapes, attack-react drill, grappling positions drill, hip escape.

Weapon:

  • Kali stick: Angles*
  • Push Ups: 20
  • Jacks: 50
  • Leg Lifts: 10
  • Murphys: 10

Self Defense Techniques:

1. A: Bear Hug (Under Arms)- opponent grabs me around my waist, under my arms, my right arm comes up and back as I turn to my right, head lock my opponents head, thumb eyes, elbow, and knee.

  • B: Bear Hug (Over Arms)- opponent grabs me around my waist, over my arms, I drop my hips as I step to the right with my right foot, my left foot steps behing my opponent, both of my hands push opponent away.
  • C: Choke From Behind –  opponent puts their right arm around my neck from behind, , my left arm comes down and back as I turn to my left, knee, both of my hands push opponent away.

2. A: Single Leg Takedown- right lead fighting stance, opponent jabs, I duck, put my right forearm to opponents right hip, my left hand grabs opponents right ankle, push hip back and down as I hold ankle, push opponents foot across, mount, push opponents arm across their face, grab from behind head, elbow.

  • B: Pull Down– right lead fighting stance, opponent hooks with their right hand, I inside double forearm block, thumb in opponents eye, elbow, pull opponents head straight down to the ground.

3. A: Roll Off- opponent starts mounted on me, I grab around their waist, bury my face in their stomach, pull them down so their hands are on the ground, reach up hook their left elbow,bridge and roll to the right, pin their knee down, my left knee goes over their thigh, mount.

  • B: Guard, Guillotine, push off- opponent starts inside my guard, I guillotine with my right arm, I put my left knee on opponents chest, my right foot goes on opponents chest, I push opponent off, I stand up.

Gold Belt

  • Stances: stand up from ground fighting stance

Strikes:

  • Punches: back foot step jab, back foot step cross, straight blast
  • Kicks: roundhouse kick, jump front kick, double front kick, double roundhouse kick, step-in side kick, spin back kick, outside crescent kick, inside crescent kick, Jump roundhouse kick
  • Defenses: boxing blocks- straight, hook to head, hook to body, straight to body
  • Combat drill: sweeping game, joust, sumo
  • Weapon: Bo staff Angles
  • Push Ups: 20
  • Jacks: 50
  • Leg Lifts: 10
  • Murphys: 10
  • Creed: I strive to be smart, strong

Self Defense Techniques:

4. Arm Drag Single Leg Take-down – opponent grabs my right hand with their left hand, I reach across with my left hand and grab their left wrist, yank and twist my hand free, pull their arm across, reach and grab behind their knee, lift their knee up, grab their foot with my left hand, lift foot until opponent falls, figure 4 leg lock, toe hold, heel hook.

5. Duck Under – right lead fighting stance, opponent jabs, duck, step in with left, hug opponent from behind, drop to knee, hug around opponent knees, squeeze knees together, drive shoulder forward, rear naked choke.

6. Standing Above Take-down- opponent stands above me with one foot on each side, I grab the back of my head and squeeze my elbows together in front of my face, I put my chin to my chest, my right foot goes on opponents stomach, I push opponents stomach as I grab both ankles, take-down, follow up to mount.

Green Belt

Strikes:

  • Punches: hook punch,spin back fist, hammer fist
  • Kicks: 360 roundhouse kick, spin crescent kick, jump spin back kick, jump double front kick, hop-in kicks, multiple kicks without touching, knee
  • Defenses: slip right, slip left
  • Combat drill: sweeping game, sparring

Weapons:

  • Bo staff: figure 8
  • Kali stick: Angles *
  • Push Ups: 30
  • Jacks: 60
  • Leg Lifts: 15
  • Murphys: 10
  • Creed: Respectful, Responsible

Self Defense Techniques:

7. Choke From Behind – opponent puts right arm around my neck from behind, I drop down to both knees, put right shoulder to the ground, put my right foot under opponents armpit, left leg goes over opponents head, sit back for armbar, elbow pinch, straight armbar opposite arm.

8. Head Roll-Out – right lead fighting stance, opponent jabs, I step left, pat block left, punch right, my right hand grabs opponents head, I knee with the right knee, pull opponents head down, roll opponent out, sidemount, reach under opponents arm forcing their arm across their face, hook head, squeeze.

9. Elbow Knee Escape -Guard, Kimura, Guillotine – I start om my back, opponent is mounted, my right hand grabs opponents left knee and push it down, my right knee goes under opponents left leg, catch half guard, my left hand grabs opponents right knee and push it down, my left knee goes under opponents left leg, catch full guard , my right hand grabs opponents left wrist, my left armpit goes to opponents left shoulder, reach behind opponents arm, I grab my right forearm, I lie back, I bring opponents hand to the back of their head, my left arm reaches over opponents head and under the front of their neck, I grab my hand and squeeze, I let go of neck, I put my left knee on opponents chest, my right foot goes on opponents chest, I push opponent off, I stand up.

Purple Belt

Strikes:

  • Punches: step back jab, step back cross, uppercut, elbow
  • Kicks: hook kick, spin hook kick, jump spin crescent, rapid fire jump front kick, drop side kick, jump knee
  • Defenses: inside double forearm block
  • Combat drill: grappling

Weapons:

  • Bo Staff: pool stick move, spin back strike, jump strike
  • Kali stick: figure 8
  • Push Ups: 40
  • Jacks: 70
  • Leg Lifts: 20
  • Murphys: 20
  • Creed: Honest, Dedicated

Self Defense Techniques:

10. Bear Hug From Behind (Over Arms) – opponent bear hugs me from behind (over my arms), I bend knees, get hips low, swim my right arm down and back as I step my right foot so I am facing opponent, lock hands behind opponents lower back, I put my shoulder  on opponents chest, pull opponents hips in, put left leg behind opponents right leg, takedown.

11. Clench-Ankle Pick – right lead fighting stance, opponent hooks, I stephold opponents front foot forward, left forearm block, I punch with my right hand, grab back of opponents head with both hands (clench), pull opponents head down above their right foot, I grab opponents right ankle with my left hand, push opponent back, takedown, knee on stomach, pull head in.

12. Can Opener – start in opponents guard, hold opponents bicepts, come up to a squated position, both hands grab opponents head, I pull their head toward my stomach, when they open their guard I push both of their legs to the right, I sidemount, right arm under opponents left armpit, 2 arm locks from sidemount.

Blue Belt

Strikes:

  • Punches: knifehand strike, all angle punches
  • Kicks: jump switch kicks, jump double knee, tai kick, tornado kick, dragon tail
  • Combat drill: sparring with takedowns

Weapons:

  • Bo Staff: overhead switch
  • Kali Stick: switch behind shoulder,
  • Knun Chucks: figure 8, roll to hip, roll to shoulder
  • Push Ups: 50
  • Jacks: 80
  • Leg Lifts: 25
  • Murphys: 20
  • Creed: Respectful and Confident

Self Defense Techniques:

13. Bear Hug From Behind (Under Arms)- opponent bear hugs me from behind (under my arms), I lean forward, grab opponents heel, I push back on opponents leg with my behind, groin kick.

14. Scissor Kick – right lead fighting stance, opponent jabs, I side kick, right leg goes behind opponent, my left leg goes across opponents waist, takedown, my left leg roundhouse kicks opponent to face.

15. Sidemount To Guard – start with opponent sidemounted on my right side, my left forearm goes across opponents throat, my right forearm goes to opponents hip, I push opponents throat and hip, I bring my right knee to opponents stomach then my knee goes across opponents stomach to the other side, close guard, trap opponents left arm with my head and shoulder, I pull opponents straightened arm to my stomach.

16. Stick Takedown – opponent swings stick from my left to right, with the stick in their right hand, I stay away until the stick passes by me, I immediately rush in, I grab opponents wrist with my right hand, my left hand grabs the stick on opposite side of opponents head, I grab the stick with both hands and pull it straight to the ground.

Second Degree Blue Belt

Strikes:

  • Punches: ridge-hand, superman punch, jump spin backfist, spin back elbow
  • Kicks: axe kick, spin axe kick, whirlwind spin back kick, tornado roundhouse kick, tornado side kick, 360 back spin kicks, side knee
  • Combat drill: grappling with strikes

Weapons:

  • Bo Staff: roll across hip
  • Kali Stick: Angles*: strikes with 2 sticks, figure 8 with 2 sticks
  • Push Ups: 60
  • Jacks: 90
  • Leg Lifts: 30
  • Murphys: 20
  • Creed: I’ll try my best in all that I do.

Self Defense Techniques:

17. Shoulder Grab – opponent grabs both shoulders from behind, as my right arm comes up, I turn to the right, my left arm pushes opponents tricept to my right, my right arm goes to opponents neck, I get behind opponent, my right hend grabs my left shoulder, my left hand pushes the back of opponents head, I squeeze.

18. Double Leg Takedown –right lead fighting stance, opponent jabs, I front kick, right leg goes in front of opponent, my left knee almost touches the floor, I hug around opponents knees, my right ear goes to opponents stomach, squeeze opponents knees together, I drive them back using my shoulder.

19. Sidemount To Armbar – start with opponent sidemounted on my right side, my left forearm goes across opponents throat, my right forearm goes to opponents hip, I push opponents throat and hip, I bring my right shin to opponents armpit, my left leg goes over opponents head, I hold opponents right arm with my left arm, my right arm hooks opponents left knee, lifting, opponents knee, causing opponent to roll, I hug opponent wrist with my left arm, lean to the left then straight back, apply armbar.

20. Stick Hip Toss – opponent swings stick from my left to right, with the stick in their right hand, I step in with my right foot before opponent swings stick, my left arm forearm blocks, I punch opponents nose with my right hand, my left arm overhooks opponents right arm, my left arm underhooks opponents left arm, my right and left feet step in front of opponent facing same direction as opponent, I bend my knees, pull opponent over my hip, I straighten my legs and pull opponent to the ground in front of me, kasikatami sidemount, hook opponents right arm with my right leg, shoulder lock.

Red Belt

  • Punches: flying uppercut, superman elbow, jump spin back elbow, uppercut elbow, swimming elbow
  • Kicks: whirlwind spin crescent kick, whirlwind spin axe kick, whirlwind spin hook kick, jump triple front kick
  • Combat drill: grappling with a knife, energy drill with stick

Weapons:

  • Bo Staff: baseball swing spin strike, overhead strike opposite direction.
  • Knun Chucks: Angles strikes
  • Kali Sticks: heaven and earth in the air and on the bag
  • Push Ups: 70
  • Jacks: 100
  • Leg Lifts: 35
  • Murphys: 30
  • Creed: I’ll show my positive attitude everywhere

Self Defense Techniques:

21.Guillotine – opponent leaning forward comes in for a tackle with their head to my right side, my right arm wraps around opponents neck, I sprawl, I knee with my right, squeeze guillotine, underhook opponents right arm with my left, lift opponents arm up, hold head down, takedown, hold guillotine, follow opponent down, I keep my right hand on my chest, palm facing me, roll slightly as to lift opponents head up.

22. Front Kick – right lead fighting stance, opponent front kicks with the right, I step my left foot in, catch opponents leg under their knee with my right arm, push opponents head back with my left hand, takedown, I hold opponents leg, my left knee goes to opponents waist, then between their legs as I sit on my left side on the opponents left side, kneebar, I put opponents foot behind my right shoulder, stiaighten my body kneebar.

23. Guard, Arm Across Sweep – I start om my back, opponent is in my guard, I pull opponents right arm across to their left side with my right arm, my left hend grabs opponents right hand beind their head, I hold opponents right arm with my left arm, my right arm hooks opponents left knee, lifting, opponents knee, causing opponent to roll, apply armbar, opponent defends by pulling elbow out and rolling into me, I catch triangle, I hook opponents right leg with my left arm, apply triangle, with my head and shoulder, I pull opponents straightened right arm to my stomach.

24.Knife Cut Thigh – with right hand opponent thrusts knife, I grab opponents arm with both hands, push down to cut opponents thigh, then lift opponents arm up, I step my left foot in, break arm over shoulder, I turn to the right, pull opponents arm straight down, knee on stomach.

25. Knife On Throat From Behind – opponent has a knife on my throat with their right hand, I grab opponents arm with both hands, I step right, left foot steps behind opponent, I bring my head out behind opponent as I use the knife to cut opponents side/stomach, knee, lift opponents arm, kimura takedown, knee on stomach kimura

Brown Belt

Strikes:

  • Punches: flying uppercut 360 cross, double punch, superman elbow
  • Kicks: rolling axe kick, cartwheel kick, front kick jump side kick, tornado knee
  • Combat drill: Bo staff sparrirng, energy drill with knife

Weapons:

  • Kali Sticks: Haven and Earth with a partner
  • Push Ups: 80
  • Jacks: 110
  • Leg Lifts: 40
  • Murphys: 20
  • Creed: Martial Arts is my way of life

Self Defense Techniques:

26.Shirt Grab Roll Out – Opponent grabs my shirt with their right hand, I punch to their nose with my right hand, my right hand grabs opponents head as I bring my right arm up and weave it to  underhook opponents right arm, pull opponents head down, push opponents arm to the left, takedown, knee on stomach, figure 4 arm lock.

27.Roundhohse Kick – right lead fighting stance, opponent front roundhouse kicks with the right, I double forearm block, my left hand grabs opponents right heel, my right forearm pushes down and back on opponents knee sit mount, pull head in

28.Push Back Trip – I start on my back, opponent starts standing in front of me, I lean to my right side, I grab opponents left leg with my right hand, my left foot goes to opponents stomach and pushes them back as I hook their right foot from dehind with my right leg, takedown, I get up fighting stance.

29. Gun Outside- opponent points gun at me with their right hand, create distraction, doth hande grab gun as I step to the left (out of the way of the gun), step in front of opponent as I point gun at opponent, knee, take gun.

30.Gun Inside- opponent points gun at me with their right hand (keep finger out of trigger), create distraction, both hands grab gun as I step to the right (out of the way of the gun), step in front of opponent as I point gun at opponent, knee, take gun.