BEGINNER CLASS

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

L/R Combination- Review

Straight Punch Low

Combination: Straight Punch Low, L/R Combination

Inside Defense v. Straight Punch Low

Drill: Groups of 2; Defender eyes closed; pad holder bumps defender and holds for today’s combination OR gives a verbal signal and makes a Straight Punch Low.

Choke from Front (1-handed)

Choke from Front with a Push

 

INTERMEDIATE CLASS

Round Kicks Low- Review

Side Kick (with and w/o advance)

Combination: Side Kick/Round Kick Low

Defense Vs. Hook (Covering)

Defense Vs. Uppercut

Drill: Focus Mitts: 2 rounds of 2 minutes; basic combinations; Pad holder; anytime during the rounds makes a Hook OR Uppercut at the striker; striker makes the appropriate Defense and continues with combinations.

Choke from Behind Against Wall

 

ADVANCED CLASS

Warm up with basic self-defense techniques

Overhand Right

Combination: Overhand Right/L-Uppercut/Right Cross

Drill: Focus Mitts: 2 rounds of 3 minutes- Combinations plus today’s combination, include sprawls and push ups.

One Arm Shoulder Throw

Drill: Non-stop self-defense techniques, One Arm Shoulder Throw when possible

Stick- Overhead Defense

Stick-Baseball Bat Defense

BEGINNER CLASS 
Combination: Left/Right/Left Knee
Combination: Left/Right/Left/Right Knee
Elbows 4-7
Drill: eyes closed; pad holder strikes the defender from various angles behind and the sides; defender gives the appropriate elbow, then turns to give additional strikes.
Choke from the Side – work both sides

INTERMEDIATE CLASS 
Back Kick
Drill: Back Kick from either side, then turn and make additional counters
Choke from Behind (review)
Choke from Behind Against Wall
Drill: stand facing wall; from behind, attacker pushes with pad then holds for Back Kick OR makes Choke from Behind Against Wall

ADVANCED CLASS 
Side Kick (review)
Plucking/Rowing defense v. medium side kick
Stick – Overhead Defense
Drill: eyes closed, either side kick or Stick Overhead

BEGINNER CLASS

Straight Punches: Left/Right/Right/move out of range as pad holder tries to touch with tombstone pad (be sure the punches have power, then move away)

Straight Punch Low

Inside Defense v. Straight Punch Low

Headlock from Behind

Drill: groups of 3; one person makes Straight Punch Low; second person defends; third person attacks puncher with Headlock from Behind

 

INTERMEDIATE CLASS

Focus Mitts: 3 rounds of 2 minutes, emphasize movement after combination

Fall Break

High Fall Break

Defense v. Choke Full Mount

Defense v. Headlock Full Mount

Drill: non-stop punches; on command of "down," the defender makes a fall break; second attacker jumps on top in full mount and makes Choke or Headlock; defender defends, gets back up, then continues punching

 

ADVANCED CLASS

Thai Pads (3 rounds of 3 minutes: focus on power; fewer reps per round are OK as long as maximum power is generated in each combo)

One Arm Shoulder Throw

Guillotine

Defense v. Guillotine

BEGINNER CLASS

Left/Right Combination

Advancing Punch

Movement - backward and forward

Combo: Left/Right/move back out of range of jab/Advancing Right Punch

360 (use focus mitts)

Drill: pad holder moves around and either calls for the combination above or makes 360 attack

Front Kick Vertical Target

Drill: use light Front Kick Vertical Target to body to maintain distance; when pad holder says "punch," make the combo above

 

INTERMEDIATE

Hook Punch

Combo#6 and #7

Defense v. Hook (covering)

Defense v. Hook (extended)

Drill: attacker makes any combination of 2 punches (straights and hooks); defender defends and makes 1 counterattack; do several rounds with different partners

Drill: attacker makes any combination of 3 punches (straights and hooks); defender defends and makes 2 counterattacks; do several rounds with different partners

Note: if your class already has experience and you have more time, include uppercut and uppercut defense

 

ADVANCED

Overhand Right Punch

Combo: Left/Right Straight/Left/Overhand Right

Side Kick Review - emphasize using forward leg for Side Kick from fighting stance in a fighting context (rather than self defense)

Pucking/Rowing Defense v. Medium Side Kick

Sparring: include Side Kicks and Overhand Rights

 

BEGINNER CLASS

Straight Punches

Hammerfist Forward

Front Kick Groin

Round Kick

Drill: Shared interval round; 15 seconds on then switch back and forth for 4 minutes. As hard and fast on work interval as possible!

2 times through of:

15 seconds Straight Punches (switch pad on Instructor’s call and partner immediately begins their 15 seconds of striking!)

15 seconds Front Kick Groin (switch)

15 seconds Hammerfist Forward (switch)

15 seconds 2 Round Kicks right leg, 2 round kicks left leg (switch)

Headlock from Behind

Drill: Groups of 3; 1 pad holder; 1 striker/defender; 1 attacker. Pad holder can hold for 2 straight punches or 2 forward hammerfists, 1 Front Kick Groin, or 1 round kick. At any time, Attacker can apply Headlock from Behind. Striker makes defense and immediately returns to pad.

 

INTERMEDIATE CLASS

Focus Mitts

Round 1: Free work, combinations 1-10

Round 2: Add 1Elbow-10Elbow (whatever hand finishes punching, throw the opposite elbow)

Round 3: Elbow Flow: on calls with the elbow, make three elbows: first elbow is across, second elbow is up (Elbow #6), and third elbow makes a downward trajectory as if over an attacker whose hands are up

Reflexive Defense v. Front Kick Groin

Choke from Behind with a Pull

Drill: A/B Drill: A’s are attackers and can attack any B with a verbal cue and then make Front Kick Groin or can apply Choke from Behind with a Pull

 

ADVANCED CLASS

Partners; 1 curved kick shield per group

Round 1: Target Recognition: Pad holder can hold for 2 punches, Front Kick Groin, Round Kick, Knee, or Defensive Front Kick

Round 2: Target recognition, but have strikers with their backs to the wall and curved kick shield holders in front of them. When instructor yells “CLINCH!” striker clinches pad holder in Thai Clinch position, throws two knees and spins them on centerline to get away from the wall, and throws non-stop knees until instructor calls “TIME!”. Reset. As many phases as you want and then switch.

Round 3: Same as Round 1 except PADHOLDER has back to wall and instead of clinch, Instructor calls “STOP!” (For safety) then “KICK!” Striker throws Defensive Front Kick and tries to sprint to opposite end of mat. Pad holder drops pad and tries to chase them and tag them with two hands. If striker is caught before touching wall, they do 5 burpees. If pad holder doesn’t catch them, 2 burpees.

Stick Overhead

Stick, Off Angle

Drill: Monkey in the Middle: Groups of 3; 2 attackers; 1 defender. Attackers can make Stick Overhead or Stick Off Angle attack, or any attack from levels 1-3.

BEGINNER CLASS
Hammerfist Forward
Hammerfist Downward
Choke from the Front (1-handed)
Choke from the Front with a push
Drill: A/B drill. Group A attacks, Group B defends. Starting from passive stance, eyes closed. Either choke from front (static or pushing).

INTERMEDIATE CLASS
Thai Pads: 3 minute rounds; for the last thirty seconds of each round, do non-stop round kicks
Ground – Elbow Escape
Ground – Trap and Roll
Drill: attacker is in full mount and makes light punches, defender must deal with punches and improve position

ADVANCED CLASS
2 Jumping Front Kicks
Stick – Baseball Bat Defense
Drill: Tabata Flurry Jumping Front Kicks. 4 rounds – 20 second flurry, 10 seconds of rest (2 min total). Immediately following the Tabata, strikers go into passive stance, eyes closed. Pad holders swap pad for a stick and begin attacking strikers with baseball bat swing. After completing technique, strikers immediately reset to passive stance and wait for next attack. Strikers must defend against stick attacks for 2-3 minutes.

BEGINNER CLASS

Conditioning: 30 rounds of straight punches, then groin kicks, then knees; 30 seconds of rest between each set of strikes; do 3 rounds each before switching

Advancing Straight Punch

Inside Defense v. Straight Punch

360

Drill: right hand only, defend Straight Punch or 360

Drill :left hand only, defend Straight Punch or 360

Drill: defend left or right, Straight or 360

 

INTERMEDIATE CLASS

Focus Mitts: Combinations 6 and 7

Defense v. Left Hook (extended and covering)

Inside Def. with Counter v. Left Punch

Inside Def. with Counter v. Right Punch (2 and 1 counterattacks)

Drill: slow work, defend left or right straight, include counters when possible; be sure to switch partners several times; add additional counterattacks

Fight Simulation Drill: attacker makes Left Punch: defender makes Inside Defense w. Counter; attacker then throws a right hook; the defender must defend and continue with counters

Fight Simulation Drill: attacker makes Right Punch; defender makes Inside Defense w. Counter (1 or 2); attacker than throws a left hook; defender must defend and continue with counters

 

ADVANCED CLASS

Thai Pads: 3 rounds of 3 minutes; at least one round in opposite stance

Ground: basic guard management; bottom person should try to prevent the top person from posturing up; if he does, do Kick Off From The Guard

Ground: Guillotine

Ground: Defense v. Guillotine

Ground: light sparring on the ground; several rounds of 2 minutes

BEGINNER CLASS

Punches-Straight

Hammerfist Downward

Round Kick (Both sides)

Conditioning Drill: 1 round of 3 minutes

10 Punches - Straight

1 Sprawl

10 Hammerfist Downward

1 Sprawl

10 Front Kicks (Both sides)

1 Sprawl

10 Round Kicks (Both sides)

1 Sprawl

*Run a lap around the room then start again from the top!

Inside Defense

Drill: defender starts from the ground, does 5 push ups and quickly stands up; once the defender is on his/her feet, the attacker makes an Inside defense attack or holds a pad for Punches; defender makes the appropriate defense or attacks the pad until pad holder calls “time!”, reset!

Choke from the side

Choke from behind with a push

 

INTERMEDIATE CLASS

Focus mitt combinations 1-4 (experienced students, try opposite stance OR add a sprawl) 3 rounds of 2 minutes

Defense v. Hook (extended)

Defense v. Hook (Covering)

Drill: Focus mitt combinations 1-4; anytime during the drill, pad holder attacks with a hook punch, striker; make a successful defense and continue working the combinations

Choke from Behind with a pull

Drill: defender; non stop strikes on the pad, defend Choke from behind with a pull and continue attacking the pad

 

ADVANCED CLASS

Scissor Round Kick

Spinning Heel Kick

Kicking combination: Scissor Round Kick/Spinning Heel Kick

Sliding Defense v. Spinning Heel Kick

Stopping Defense v. Spinning Heel Kick

Stick – Baseball bat swing

Drill: Eyes Closed, attacker gives a verbal signal and attacks with a Spinning Heel Kick (Slowly!) OR baseball bat swing (Also Slowly!)

BEGINNER CLASS

Left/Right

Elbow #1

Combos: Left/Right/Left Elbow and Left/Right/Left/Right Elbow

Front Kick Vertical Target

Drill: combs above or Front Kick Vertical Target

360 Defense - include counterattacks

 

INTERMEDIATE CLASS

Inside Defense w/Counter v. Left

Inside Defense w/Counter v. Right (1 counter)

Reflexive Defense v. Front Kick

Drill: defender in passive stance, eyes closed, verbal signal, attacker steps forward with Right Punch or Groin Kick. NOTE: for a more difficult drill, attacker can make Left or Right Punch

 

ADVANCED CLASS

Round Kick review

Scissor Round Kick

Ground - Leg Triangle; include punching face/elbowing head

Ground - Arm Bar (review), include kicking the attacker away and getting up

Drill: transition from Leg Triangle to Arm Bar

BEGINNER CLASS 
Fighting Stance & Movement
Front Kick to Vertical Target
Ground - Back Position
Ground - Front Kick
Ground - Getting Up
Drill: 1 kick shield holder, 1 striker. Striker starts on the ground in back position with kick shield holder in position to receive a front kick. Striker delivers kick, does technical stand up and then delivers front kick to vertical target from standing following up with basic combatives to finish the fight. Reset & repeat.

INTERMEDIATE CLASS
Headbutts (Forward, to the Side, Backward, and Upward)
Focus Mitt Rounds: Groups of three. 1 striker, 2 focus mitt holders. Current focus mitt holder calls for combinations 1-10. Other focus mitt holder may get striker's attention at anytime from the side or rear. Striker must use appropriate headbutt for entry and then carry on with combos 1-10 with new mitt holder. Focus mitt holders should alternate back & forth frequently
Ground - Headlock Side, weight forward
Ground - Headlock Side, weight backward
Rodeo Drill: 2-minute rounds. 1 attacker, 1 defender. Attacker starts with headlock from the side, Defender starts flat on their back with no frame arms in place. Once the round begins attackers may shift their weight forward & backward to prevent defender from escaping. Defender must escape & reset as many times as possible in 2-min. At the end of the round, partners switch. Once both partners have fought both positions, have students find a new partner & repeat.

ADVANCED CLASS
Scissor Front Kick
Scissor Round Kick
Ground - Leg Triangle from Guard
Ground - Basic Defenses vs. Leg Triangle (both arms in/out, tackle the leg, stacking with knee on belly)
Drill: 1-minute rounds. 1 attacker, 1 defender. Attacker starts in bottom position of guard. Defender allows leg triangle attack to come on (attacker's leg across the back of their shoulders). Defender attempts to defend as late as possible, working to get up & get out of the fight. Attacker attempts to finish the leg triangle.