BEGINNER CLASS (B2)
Palm Heel Strike
Hammerfist to the side
Combination: Hammerfist to the side, transition to face the pad and follow up with 6 Palm Heel strikes.
Drill: Striker eyes closed; pad holder bumps striker from the front and from the side; striker makes the appropriate combative.
Choke from the Front with a push (include off angles)
Drill: 5 Rounds- 10 Burpees, 20 Palm Heel strikes, defend Choke from the front with a push 10x- vary angles.
INTERMEDIATE CLASS (B2)
Inside Defense (review)
Hook Punch Defense (extended)
Hook Punch Defense (covering)
Drill: defend straight or hook (left only); then straight or hook (right only)
Drill: both attack and defend, lightly
Sparring: 2 minute rounds
ADVANCED CLASS (B2)
Fighting in the Clinch: slow work such as knees and head butts
Gun Side, in Front of the Arm
- emphasize additional counterattacks such as knees and head butts
Gun Side, Front of Arm- attacker reaching and putting left hand on gun, preventing immediate disarm
Gun Front, Pushing Into Stomach
BEGINNER (B2)
Left/Right Combo
L/R + R Elbow
L/R + R Elbow + Clinch/Knee
L/R + R Elbow + Knee/Knee + 90 Degree Pivot
DRILL:
Grps 3-4+, Striker, others Padholders. Padholders make a circle around Striker. Striker circles in center in fighting stance. As Striker squares to a Padholder, Padholder can walk forward randomly. Striker reacts, sending Combo above, resetting in center.
Ground - Back Position
Ground - Getting Up
DRILL-FINAL: Tueller Drill
Grps 2. Padholder, Striker. Strikers begin in Ground Back Position, Padholders line up in front of them from various distances. When Striker begins to get up, Padholder begins moving forward. When Striker gets to feet, Striker sends portion of combo above beginning with Punches, Elbow or Clinch/Knees depending on distance of Padholder.
BONUS: Instructor should walk around gym through drill. As Strikers finish combo, they should orient the Padholder between themselves and the instructor.
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INTERMEDIATE (B2)
Hook Punch
Hook Punch Defense (Covering)
DRILL:
Grps 2, Padholder, Defender. Both standing across from each other. Padholder keeps a hold of one end of pad, throwing the other end out to simulate a hook punch. Defender uses Covering defense then bursts in with upper body strike burst (punches, hammers, elbows)
DRILL: Bas #3 w/ Defenses
Grps 2, Gloves on. Alternate Striker, Padholder (using gloves). Striker sends Bas #3 sending Hook to partner’s head. Partner should cover/defend. After defense Striker should cover and partner sends mixture of 10 strikes high/low.
Defense vs High Round Kick (2 and 3 Points)
DRILL:
Grps 2, Padholder, Defender. Same as above but Padholder should swing pad to simulate high round kick. After defense, Padholder should position pad allowing Defender to burst in with inside Round House Kick
TRIGGER SPARRING:
Grps 2, A/B. Designate a letter to trigger. On “BEGIN” round can begin with a Hook Punch or High Round House Kick. After defense, spar for 20 seconds. Alternate who triggers as well as switch partners.
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ADVANCED (B2)
Mouth of Hand Punch
COMBO:
MOH Punch + L/R Elbow
Add Clinch/Knees burst to finish.
Chops (Inside/Outside)
COMBO:
L/R Straight + L/R Elbow + R Outside Chop + L Inside Chop + Add Clinch/Knees burst to finish.
BEGINNER CLASS (B2)
Punches Straight
Knees/switch knees/ knees from thai clinch
Drill: Introduce Muay Thai Pads- 3 rounds of 2 minutes
360 Defense
Choke from Behind
Drill 1: Eyes closed defend 360 OR Choke from Behind
Drill 2: Non-stop knees from clinch position, defend Choke from Behind.
INTERMEDIATE CLASS (B2)
Knees/switch knees/ knees from thai clinch- quick review
Conditioning- Tabatta Knees; :20 Sec work; :10 Sec Rest (well, not really!); 8 rounds
Basic Takedown defense
Drill: striker delivers non stop knees on pad, anytime during the round, pad holder changes levels to simulate a takedown, striker must make the basic takedown defense and continue with knees
Ground- Trap and roll
Ground- Elbow Escape
Drill: Groups of 3, one large shield; attacker puts defender in full mount; defender must defend against the mount using today’s ground techniques to get to his/her feet and then attack the pad with non-stop knees until pad holder calls time! Rest!
**attackers should make it difficult (not impossible) for defenders to get out of mount position**
ADVANCED CLASS (B2)
Warm up- basic strikes
Drill: Monkey in the middle drill
Spinning Heel Kick (both sides)
Kicking Combo- L-Round kick,/R-spinning hook kick
Gun from Behind (touching)
Advanced Gun- from the Side or Behind, assailant using off hand
BEGINNER CLASS (A2)
Muay Thai Pad- Pad holder calls out number of straight punches for the striker, (i.e. 2, 4, 6 etc.)
Round Kick- Emphasis on the Forward Leg Round Kick
Combination #1- Left/Right/Left Round Kick
Combination #2- Left/Right/Left/Right Round Kick
Choke from Behind with a Push
Ground- Side Kick
INTERMEDIATE CLASS (A2)
Focus Mitt Work- 5 Rounds, 1 Minute, non-stop combinations
Inside Defense v. Left/Right
Inside Defense v. Left/Right (lean back and trap)
Inside Defense v. Left/Right (1 hand)
Sparring Games: slow, open hands, one person uses only one hand (as though injured)
ADVANCED CLASS (A2)
Stacked is Back!
Round 1- 30 sec. non-stop punches- 10 sec. rest
Round 2- 30 sec. non-stop punches, 30 sec. non-stop Front Kick- Groin- 15 sec. rest
Round 3- 30 sec. non-stop punches, 30 sec. non-stop Front kick- Groin, 30 sec. Sprawl/4 Knees
Chops (inside and outside)
Plucking/Rowing Def. v. Side Kick
Knife- kick from distance
Drill: defend against a Side kick, or Knife form distance- Eyes closed
BEGINNER CLASS (A2)
Movement- Fighting stance, Moving Forward, Left, Right, Back (drill both both sides)
Punches- Left/Right Combination
Drill: "Go" & "Time"- On Instructors signal "Go", non-stop punches, on Instructors signal "Stop", off the pad, move around
Choke from Behind with a Push
Headlock from Behind
Drill: Groups of 3; defender works straight punch combinations on pad (i.e.: R/R/L, L/R/L. etc..) attacker; makes Headlock from Behind or Choke from Behind with a Push.
INTERMEDIATE CLASS (A2)
Defensive Front Kick
Combination: Defensive Front Kick/Left/Right Combination/ 2 Knees
Inside Defense v. Left/Right
Bearhug from Behind Arms Free
Drill: Defender; Eyes closed, attacker; makes a Bearhug from Behind Arms Free or gives a verbal signal, makes Left/Right combination
Ground- Escape form Guard (gouge and stack)
Drill: Groups of 3, One large pad; defender; escape from Guard, stands up, pad holder walks towards defender, defender makes a Defensive Front Kick followed by non stop punches until pad holder calls "Time". Reset!
ADVANCED CLASS (A2)
Drill: Striking Transition- non stop striking drill; the attacker starts in a standing position, striking on pad; then he drops to his knees, then to his back, then again back to his knees, then standing.. but never stops striking! Alternate with partner, three rounds each
Knife- defense v. downward stab- (work both sides & different angles)
Ground- Def. v. Full Mount, hands pinned
Drill: Groups of 3 and a small pad; Defender starts on the ground and defends against Full Mount, Hands pinned, stands up, non stop strikes on pad, attacker; gives a verbal signal, Knife- downward stab- (either side, off angle)
BEGINNER (A2)
DRILL - WARMUP:
Grps 2, Striker, Padholder. Padholder holds against chest. Instructor cues “PUNCH” or “HAMMER.” Striker sends strike burst, changing to appropriate strike as cued. On “SWITCH” striker takes pad and partner begins burst.
Hammerfist - Side
Knees w/ Clinch
DRILL:
Grps 3, Striker, Padholder A, B. Striker grabs Pad A in clinch sending all out knees. Pad B cues to either side for Hammer, into Clinch/Knees. Striker continues to rotate between pads when cued.
Headlock - Rear
DRILL - FINAL:
Grps 3. Same as above, but additional pad holder can choose to cue for Side HF/Knees or Rear Headlock. If headlock, defender should return to other pad for Knees.
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INTERMEDIATE (A2)
Takedown Defense - Basic, Spinning on Centerline
DRILL: Roaming Attacker
Defenders position around room, neutral, eyes closed. Attackers roam, give verbal cue and attempt takedown. Defenders open, react and reset.
360 w/ Counter
DRILL: Multiple Attacker
Grps 3, Defender, Attacker A, B. Defender eyes closed, fighting stance. Attackers decide who is attacking, then tell Defender to open eyes. Attacker sends 360. Defender defends/counters then clinches and stacks in front of second Attacker who is trying to tag Defender’s shoulder.
Headlock - Reverse (Guillotine)
DRILL - FINAL:
Grps 3. A, B, C Similar as above, Partner A standing, neutral in front of Partners B and C. Partner B sends 360, (A) defends/counters/finishes with knees eventually applying Headlock - Reverse to (B). (B) defends. After defense, (C) will attack (B) with a 360 restarting the sequence. (A) is awaiting to attack (C) with 360.
This sequence should flow the entire time and is easier to do than to read.
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ADVANCED (A2)
DRILL - WARMUP: All Run
Grps 2, A, B.
Rnd1: On “RUN” everyone runs randomly around room. On “DOWN” everyone performs a fall break in place, then gets up and resumes running.
Rnd2: “RUN”=run. On “A” or “B” cued partner finds their partner and performs Sweep - Heel Kick.
Gun - Behind, Touching
Gun - Behind, Hostage
Gun - Behind, Ground, Mounted
DRILL - FINAL:
Grps 2, A, B. Instructor designates which group is attacking/defending. Defenders spread out around the room, neutral, eyes closed. Attackers roam, applying any of the 3 gun attacks. Note for Mounted, attacker should first sweep defender who will then roll onto stomach.
BEGINNER CLASS
Left/Right Combination
Front Kick Groin
Drill: Groups of 2, one small shield, place the pad in the center of the room between the two partners, partners are on opposite sides of the room doing push ups facing way from the pad. On instructors signal "GO", get up quickly and sprint to grab a pad. The partner who grabs a pad first is holding, the other striking. Pad holders can either hold for front Kicks or punches. Strikers; fast and aggressive strikes until instructor calls "TIME". Repeat
Choke from Front with a Push
Choke from Behind
Drill: Groups of 4-5, one defender, non-stop attacks
INTERMEDIATE CLASS
Thai Pads- 2-2 min Rounds
Drill: Slow Fast
Pad holder; call out a single strike for the striker to do, ie) Jab, Cross, Hook, Uppercut, Elbow
Striker; Double up on the technique called and make it SUPER powerful! Many times during the Round the instructor yells "Fast", striker; non stop fast, aggressive and powerful strikes, on instructor "Slow", back to power shots.
Ground- trap and roll
Ground- Elbow escape
Ground- def. v. Choke
ADVANCED CLASS
Focus Mitts: 2- 5 minute rounds
Basic combinations, elbows, knees, Kicks & Sprawls
Light Sparring Drill: 2-2 Min Rounds
Round 1) 1 person defends/1 person Attacks
Punches & Kicks- Moving/Blocking- no counters
Round 2) Light Sparring- Kicks & Punches- Move/Defend and counter
Advanced testing Sparring Drill Sneak Peak!!
Tabata Sparring:
20 sec. rounds- 10 sec. rest- 1 person stays in for 4- 20 sec rounds, then Switch.
Advanced Gun- from side or behind, assailant using off hand
BEGINNER CLASS (B2)
INTERMEDIATE CLASS (B2)
ADVANCED CLASS (B2)
BEGINNER CLASS (B2)
Hammerfist to the Side
Left/Right Combination/Right Elbow
Combination: Hammerfist to the Side/Left/Right Combination/Right Elbow
Knees
Combination: Hammerfist to the Side/Left/Right Combination/Right Elbow/ 2 Knees
Choke from the Front (2-Handed)
Choke from the Front with a Push
Drill: defender eyes closed; attacker makes Choke from the Front (2-Handed), Choke from Front with a Push, or shoves defender from the side; defender makes the appropriate defense and executes todays combination when shoved with pad.
INTERMEDIATE CLASS (B2)
Focus Mitts: Left/Right Combintion
Drill: Focus Mitts with Disturbing- Pad holder strikes partner continuously while partner covers and absorbs; when pad holder slaps mitts together, the partner makes Left/Right Combination, then the pad holder goes back to striking. This drill should be very fast and aggressive.
Bobbing & Weaving
Inside Defense with Counter v. Left Punch
Inside Defense with Counter v. Right Punch (2 Counters)
Inside Defense with Counter v. Right Punch (1 Counter)
Drill: Defend Left or Right punch (slow), then faster
ADVANCED CLASS (B2)
A/B Drill: Basic strikes to a Large shield, sprint/5 burpees with a knee tuck at the other end.
Spinning heel kick (opposite stance)
Focus Mitts: opposite stance
Drill: Basic Combinations 1-4; add spinning heel kick to the combo
Knife-Defense v. Downward Stab
Advanced Gun- from the front, assailant pushing
Drill: Defender eyes closed; attacker gives a verbal signal or pushes defender and makes Gun from the Front attack.
BEGINNER CLASS (B2)
Left/Right combination
Left/Right/Right Elbow Strike
Drill: light striking on the pad with straight punches; on pad holder's command ('Go!") burst in with Left/Right/Right Elbow aggressively, then move back out and continue with light strikes.
360 Defense
Choke from Front (2- Handed)
Advanced- downward stab
Drill: Non compliant attacker!!
Groups of 2, one knife; attacker; choke from front, after defender's initial defense, attacker takes a step back and attacks with a downward stab.
INTERMEDIATE CLASS (B2)
Focus Mitt- 3 rounds of 3 minutes
Basic Takedown Defense/Spin on centerline
Drill: Focus mitt holder moves around, either gives signal for combinations, or shoot in and the puncher must defend
Ground- Guard Reversal- work both sides
Ground- Elbow Escape
Flow Drill: Guard Reversal; bottom person makes Elbow Escape to Guard; Guard Reversal, repeat!
Ground: def v. choke full mount
ADVANCED CLASS (B2)
Tabata thai pads (20 seconds on, 10 seconds off) round 1- Left and Right punches, round 2- right round kicks, round 3 - Left round kicks, round 4- sprawl, right cross/left hook
Cavaliers 1-4
Advanced Gun- from the front, assailant pushing
Advanced Gun- from the front, assailant pushing, slapping, kicking
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