BEGINNER CLASS (A3)

Straight Punches

Drill - Belt Drill

360 - include the concept of counterattacks, including knees (you can do simultaneous counterattack if you want to)

Choke from Behind

Drill: non-compliant attacker -- attacker makes Choke from Behind; defender makes the defense; as the defender tries to counter, the attacker steps back, then steps forward with a big 360 attacker; defender makes the 360 defense, then finishes with more counterattacks

INTERMEDIATE CLASS (C3)

Hook Punch

Focus Mitts: Combo #7 (Left Hook/Right Straight/Left Hook) - emphasize bursting forward on the first hook

Hair Grab from the Front

Bearhug from Behind, Arms Caught

Drill: eyes closed, either self defense attack or push defender, then hold for Combo #7.

ADVANCED CLASS (C3)

Focus Mitts: Left/Right/step and pivot right/Right Cross

Single Leg Takedown

Combo: Left/Right/step and pivot right/Right Cross/Single Leg Takedown

Knife from Full Mount

Drill: Partner 1 makes the Combo lightly to partner's hands, then makes takedown and takes full mount and pulls out knife; Partner 2 makes defense against Knife from Full Mount

BEGINNER CLASS (A3)

Left/Right Combination

Front Kick Groin

Drill: Groups of 2, one small shield, the pad is placed in the center of the room between the two partners, partners are at opposite sides of the room facing away from the pads, doing push ups. On instructors signal "GO", they must get up, run to grab a pad. The person that grabs the pad first is either holding or punches or front kick groin. Strikers; non-stop punches or kicks until “TIME” is called. Reset & Repeat!

Head Lock From Behind

Ground- Getting up

Drill: Groups of 3, one small shield, Defender starts on their back, gets up and attacks the pad with straight punches, attacker; at any given time makes a headlock. Reset!

INTERMEDIATE CLASS (C3)

Belt Drill

Hook Punch

Uppercut Punch

Combination: Left Uppercutt/Right Cross/Switch Left Round Kick (left leg)

Combination: L/R Uppercut/Left Hook/Right Cross/Right Round Kick

Defense v. Low Round Kick (absorbing)

Drill: Light Sparring-2-90 second rounds- include low round kicks

Hair Grab Front

ADVANCED CLASS (C3)

Drill: Monkey in Middle- groups of, one person in the middle; strike one pad until hit with the other pad; turn with appropriate strikes and engage that pad, etc. 75 seconds each person

Headlock from the Side- review

Headlock Spinning Inward

Headlock- Neck break

Drill: attacker makes a headlock; the defender defends, and the two people end up on the ground; immediately, both should begin fighting for a position of dominance

BEGINNER CLASS (A3)

Punches- Straight

Front Kick (Groin)

Drill: Partner calls out even numbers (mostly 2, 4, 6) and striker makes that many punches, leading with the forward hand. At least twice during the round, the partner calls out a number higher than 10.

360

Choke from the Front (2-Handed)

Drill: eyes closed, choke, 360 or push with pad and react with straight punches

 

INTERMEDIATE CLASS (C3)

Hook Punch

Combination: Jab/Cross/Hook/ Low Round Kick

Spinning Heel Kick

Combination: Jab/Cross/Hook/Spinning Heel Kick

Defense v. Low Round Kick (Absorb)

Defense v. Low Round Kick (Shin Block)

Drill: 1 for 1 Sparring Drill- 2 rounds of 3 minutes: Combo: Jab/Cross/Hook/Low Round Kick- One partner starts the combo off, making light contact, the other partner covers, blocks, slips or catches punches, Absorbs or shin blocks the Low Round Kick and IMMEDIATELY counters with the same combo.

Bearhug Front Arms Caught

 

ADVANCED CLASS (C3)

Thai Pads- 2-3 minute rounds-Start each round with 10 round kicks on each side. Include, elbows, knees, kicks (low & high) and Sprawls.

Face to Face Throw

Headlock from the side (review)

Headlock from the side, Spinning Inward

Side Control- Elbow escape

Drill: Headlock, Spinning Inward, attacker tries to escape from side control

BEGINNER CLASS (A3)

Groin Kick

Front Kick Vertical Target

Combo: Left Front Kick Vertical Target/Right/Right Elbow

Choke from the Front (2 handed)

 

INTERMEDIATE CLASS (C3)

Focus Mitts: Combo #5 (L/R/Left Hook/R/Left Uppercut)

Outside Defenses 1-5

Headlock from the Side

Drill: eyes closed; verbal signal and punch from outside angles OR no verbal signal and Headlock from the Side

 

ADVANCED CLASS (C3)

Focus Mitts: Combos 1-4, end with Front Kick Vertical Target each time (pad holder absorbs body kick)

Kick Defense v. Knife

Downward Stab v. Knife

Drill: eyes closed, verbal signal; open eyes and determine distance, kick or hand defense

BEGINNER CLASS (A3)

Conditioning!

Movement- Fighting Stance Moving Forward, Left, Right, Back

Palm Heel Strikes

Front Kick Groin

A/B Drill

L/R Combination

Knees

Tabatta Strikes- 20 seconds work/10 seconds rest- 4 Rounds

Choke from behind

Drill: groups of 4-5; defender is in the middle, make the appropriate strike when bummed by the or defend Choke from Behind

 

INTERMEDIATE CLASS (C3)

Thai Pad Combos 1-4, 2 Rounds of 2 minutes

Outside Defense v. Right Punch

Defense v. Front Kick (redirect)

Drill: Eyes closed, make the appropriate defense

Hair Grab Front

Hair Grab Side, impending Knee

Drill: Groups of 3; Work combinations of Thai pads, attacker, attacks with either Hair Grab, defender; makes the appropriate defense and continues working combinations.

 

ADVANCED CLASS (C3)

Focus Mitts- Opposite stance- 2 rounds of 3 minutes

Thai Pads- Opposite Stance- 3 rounds of 3 minutes

Gun from the Side, in Front of the Arm

Headlock from the Side, spinning inward

Drill: either attack slow speed

Drill: either attack full speed

I am an advocate for making Olympic weightlifting training part of martial arts training, with some caveats. Let’s look at the pros and cons. 

First, some definitions. The Olympic lifts are the Snatch (the barbell goes from ground to overhead in one explosive movement) and the Clean & Jerk (the barbell goes from the ground to shoulder height with the athlete standing upright, and then from shoulder to overhead).  For the sake of argument, let’s also include several partial versions of the Snatch and Clean & Jerk that weightlifters use to improve the various segments of a lift.  Essentially, I’m advocating any version or segment of weightlifting that involves explosiveness and technique.

Practicing these movements isn’t just about increasing strength. There are many less technical exercises you can do for that (squats, bench press, pull ups, etc.) and there are also simpler movements that include explosiveness (loaded squat jumps, box jumps, some kettle bell exercises, etc.).  But there are few movements that require as much coordinated movement from the bottoms of your feet to the top of your upraised arms as the Olympic lifts. When you practice these lifts, you are combining strength training, which is beneficial for martial arts, and timing, which is crucial for martial arts.

There are three negatives to acknowledge when considering whether or not to incorporate Olympic lifting into your training.  First, weightlifting is ancillary, not essential to martial arts. As said earlier, you can get the some benefits from other activities, so if your schedule is tight, you should probably exclude Olympic weightlifting. Second, Olympic weightlifting has a steeper learning curve than other exercises, so if you already have too much on your mental plate (learning Krav Maga, getting ready for an MMA fight, starting a new job), the details of lifting might be too much. Third, Olympic lifts are axial (top to bottom, up and down, hips open and closed) movements. There is some direct benefit in these movements for grapplers; however, striking techniques almost always include torsional (rotational) movements of the hips and shoulders. You won’t get that from Oly lifts.

Despite these negatives, I still see a place for Olympic lifting in a martial arts regimen. The essence of striking is the efficient delivery of explosive force on a target, which requires technique and timing. The essence of grappling is an understanding of body awareness, often under tension, and explosive movement. Olympic lifts are an amazing expression of technique, timing, body awareness, and explosiveness under a load.

After an initial investment of time to learn Oly lifts safely, they become an effective strength and coordination building routine that can benefit your self defense training.

BEGINNER CLASS (A3)

Elbows 1-3

Knees w/ Clinch

DRILL:

Grps 2, Striker, Padholder. Striker neutral, eyes closed. Padholder cues for Elbow 1-3, Striker sends appropriate elbow, orients, clinches and sends a Knee burst. Reset on Padholder’s cue.

Choke Rear

DRILL - FINAL:

Roaming attacker can cue for Elbow + Clinch/Knees or Choke Rear.

_____________

INTERMEDIATE CLASS (C3)

Hook Punch + Combos 1-4

Defense v. Low Round Kick (Shin Block)

DRILL:

Grps 2, Striker, Padholder. Padholder cues for Combo 1-4, Striker adds opposite side RHK depending on combo. Padholder blocks RHK before calling next combo.

Ground - Escape Guard (gouge and stack)

DRILL/FLOW - FINAL:

Grps 2. Padholder cues for Combo 1-4 to gloves, striker adds opposite side RHK. Partner step/catches RHK and sweeps. Partner enters guard and gouges/stacks to return to standing. Switch “Padholder” after every flow.

_____________

ADVANCED CLASS (C3)

Spinning Outside Slap Kick

COMBO:

Spinning Outside Slap Kick + Combo 1-4 (based on padholder’s command)

Hip Throw

DRILL:

Grps 2, Defender, Attacker. Attacker sends downward 360. Defender defends and applies Hip Throw.

Headlock Side (spinning inward)

DRILL - FINAL:

Roaming Attackers apply Headlock Side (spinning inward)

BEGINNER CLASS (A3)
Warmup Drill: Musical Pads
Each group of 2 should get a Tombstone and scatter them around mat. Students perform Shadowboxing around pads. On “GO!” students attempt to grab pad. If successful, they are holding for all out straight punches. If unsuccessful, they are striking.

Elbows 1-3

Drill: Cue & Do
Padholder cues striker for Elbows 1-3. On cue striker sends 2 elbows, turns and finishes with a burst of straight punches until padholder cues “RESET!”

Front Groin Kick

Drill: Kick Pyramid
Striker performs 2, 4, 6, 8, 10 Front Groin Kicks. After each level on one side, sprawl, switch stance and do same number on opposite side.

Front Choke (2-handed)

INTERMEDIATE CLASS (C3)
Hook Punches

Thai Pad Work:
1. Bas Combinations 1-4, punches only
2. Bas Combinations, adding opposite side Round House Kick.

Defense v. Low Round Kick (absorbing)
Defense v. Low Round Kick (shin block)

Mini-Drill 1:
Groups of 2. Alternating Round House Kick and Defense.

Mini-Drill 2:
Same as #1 but add counter strikes after kick defense.

Hair Grab Front
Hair Grab Side
Hair Grab Behind

Final Drill:
Groups of 3: Focus Mitt Holder, Striker, Attacker. Striker works combinations to focus mitts. Pad holder can attack with round house kicks. Attacker can apply any hair grab.

ADVANCED CLASS (C3)
Warmup Drill: Ground & Pound Drag Race
Groups of 2, lying side by side at one end of gym, with a single Kickshield at other end. On “GO!” both must army crawl to the pad. The “winner” mounts the pad into all out strikes while the “loser” distracts.
NOTE: You may encourage the partners to lightly interrupt in-transit, just ensure it does not turn into a grappling match.

Side Fallbreaks (Review)
Forward Rolls (Review)
Hip Throw
Side Headlock (Review)
Side Headlock, Spinning Inward

Final Drill:
Roaming attacker applies Headlock, defense is based on momentum of attack. Additional roaming attacker can cue for any combative or self defense (based on defender’s experience) while the defender is finishing/getting up from defense.

BEGINNER CLASS (C3)
Elbows 1-3
Combo: L/R Straight + R Elbow 1
Knees w/ Clinch
Combo: L/R Straight + R Elbow + Clinch/Knees
Advanced: Gun from Behind (touching)

INTERMEDIATE CLASS (C3)
Hook Punch
Bas Combos 1-4
Defense vs. Round Kick Absorb & Shin Block

DRILL:
Groups of 2, A/B. Gloves on, used as focus mitts. A sends Bas 4 + RHK. B defends kick, then sends combo.

Bearhug Behind (Lifting)

ADVANCED CLASS (C3)
W/U DRILL: Advanced Shoulder Tag
Rnd 1: One for One 360 attack/defend only
Rnd 2: One for One 360 attack/defend + counter
Rnd 3: One for One 360 attack/defend + counter + finish
Hip Throw
Cavaliers 1-4
Knife Downward Stab
Hollywood Attack: Downward Stab + Defense + Hip Throw + Control/Takeaway

Final Drill:
Groups 3, padholder, defender, attacker w/ knife. All out strikes to pad. Attacker cues, defender faces, knife attack to takedown. Back on pad.

BEGINNER CLASS (A3)

Punches- Straight

Front Kick (Groin)

Drill: Partner calls out even numbers (mostly 2, 4, 6) and striker makes that many punches, leading with the forward hand. At least twice during the round, the partner calls out a number higher than 10.

360

Choke from the Front (2-Handed)

Drill: eyes closed, choke, 360 or push with pad and react with straight punches

 

INTERMEDIATE CLASS (C3)

Hook Punch

Combination: Jab/Cross/Hook/ Low Round Kick

Spinning Heel Kick

Combination: Jab/Cross/Hook/Spinning Heel Kick

Defense v. Low Round Kick (Absorb)

Defense v. Low Round Kick (Shin Block)

Drill: 1 for 1 Sparring Drill- 2 rounds of 3 minutes: Combo: Jab/Cross/Hook/Low Round Kick- One partner starts the combo off, making light contact, the other partner covers, blocks, slips or catches punches, Absorbs or shin blocks the Low Round Kick and IMMEDIATELY counters with the same combo.

Bearhug Front Arms Caught

 

ADVANCED CLASS  (C3)

Thai Pads- 2-3 minute rounds-Start each round with 10 round kicks on each side. Include, elbows, knees, kicks (low & high) and Sprawls.

Face to Face Throw

Headlock from the side (review)

Headlock from the side, Spinning Inward

Side Control- Elbow escape

Drill: Headlock, Spinning Inward, attacker tries to escape from sid