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General Documents

Black Belt Grading Fitness Tests

June 2019

This page outlines the current fitness tests required by itkd for black belt gradings, effective June 2019.

1-3 dan black belt gradings

Applicants should be prepared for the test on the first day of the black belt grading. NB There are allowances for age or injury - please see the black belt handbook for details.

1. Press-ups
Applicants must complete as many press-ups as they can with good form, without pausing for longer than one second. Hands and feet should be a shoulder width apart and ensure the body is straight throughout the exercise.

Straighten arms fully on each rep and lower the body until the sternum or chin touches the partner's fist placed on the floor. Feet must be in contact with the floor at all times with hips and thighs staying off the ground.
max. 4 points

2. Front Plank
Hold the front plank position with good form. Keep the body straight without dropping or lifting the hips.
max. 4 points

3. Pad work
Applicants are required to kick a pad continuously for three 2 minute rounds with a 1 minute break in between rounds. Kicks that are expected are turning kicks, front kicks, back kicks, pick-shape kick, side kicks and flying kicks. The holder of the pad moves around calling for the kicks to be performed. Points for pad work are awarded by the Examiners taking into account: power, endurance, technique and spirit.
max. 4 points

4. Beep Test (15 meter)
Applicants complete the 15 metre (UK Police) beep test. max. 4 points. Scoring is below.

More information pertaining to the Beep Test

Here is some extra information and videos about the Beep test:

Note we are doing the 15 metre test. The app we recommend called "Team Beep Test" by Bitworks Design (ios only). Use the UK Police test to get the 15m version.

Alternatively you can dowload this audio file which can be played on any device.

ITKD Beep Test - 15m


4-6 dan black belt gradings

Monthly Assessment

All candidates must complete a monthly assessment with your Supervisor. We are interested in your work and progress over the 6 month time period. We recommend the assessment be carried out around the first week of each month, beginning 6 months prior (The last test can be slightly early - say a week before the grading).

Below are the tests required and information that your Supervisor will need to provide. Assessment results must be uploaded by the supervisor by the 7th of each month starting 6 months prior.

  • Weight & Waist measurement
    Use a tape measure to measure your waist circumference in cm, level with your umbilicus.

    See more information and help on correct measuring technique here

  • Core Strength Test
    Record how long you can stay in the Front Plank Position. Front Plank demonstrated

    Aim is to hold for 4 minutes. Record the time in minutes / seconds.

  • Strength-Endurance Test*
    Record how many of each exercise you can correctly complete in one minute. There is a one minute rest between exercises. Complete the exercises in the following order each month.

Exercise 1: Hand Release Press Ups
Keep the knees and hips off the floor at all times.

Exercise 2: Air Squats
Make sure the hips are lower than the knees on each squat. Stand up completely upright at the completion of each squat.

Exercise 3: Chin Ups
Perform with the hands facing you at one shoulder width apart.

Exercise 4: Burpees
Jump and clap at the top. How you get down and back up off the floor is up to you - it is not necessary to bring the feet to the outside on the hands as demonstrated in the video.

See these exercises demonstrated

*The Strength Endurance Test is optional for candidates over 60 years of age.
*There are scaling options for anyone who can not complete the exercises prescribed. Please check with Master McPhail for details in these cases. For example: See band assisted Chin-up option and training advice » Or consider the Ring Row or inverted Row if you are unable to do Chin-Ups. For press ups of the hand release method causes strain on the shoulders then revert to the normal press up technique.


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