Beginner (A1)

L/R Combination

Knee

Front Kick Groin

Round Kick

Drill: 3 Round Drill

Choke from Front (2 Hands)

Choke from the Side

Choke from Behind

Drill: Groups of 4-5; one defender- non stop attacks, 1st round slow and easy, 2nd round fast and aggressive

INTERMEDIATE CLASS (A1)

Focus Mitt/Disturbing Drill — left/right combo on command, partner striking with mitts to disturb; defender must cover

Uppercut Punch

Drill: level 1 self defense, incorporating uppercuts into counterattacks

Bearhug Front, Arms Caught

ADVANCED CLASS (A1)

Conditioning: 3 rounds

Front Kick/Round Kick/Knee (all on same leg) 5x left, 5x right

5 burpees

Cavaliers 1-4

Headlock from Behind (review)

Knife Threat with space – slap, kick, run

Knife to Throat – dead side

Knife to Throat – live side

Drill: Groups of 4-5; one defender- non stop attacks, 1st round slow and easy, 2nd round fast and aggressive

BEGINNER (A1)
Side Hammerfist
DRILL:
Groups of 3, Striker, 1 Padholder, 1 Roaming Padholder. Strikers send strikes focusing on power/form over frequency. Roaming Padholder cues for Side Hammerfist. Striker sends, turns and sends Straight burst to new pad. On “RESET!” cue, returns to original pad.

360 Defense
DRILL:
Same as above, but Roaming Padholder can cue for Side Hammer OR pad swing for 360.

Choke Rear
DRILL - FINAL:
Roaming Attackers apply Choke Rear. As defense is made, Attacker can choose to jump back from defense and send 360 attack.
___________

INTERMEDIATE (A1)
Uppercut Punch
COMBO:
Build to L/R Straight + L Hook + R Upper Cut + L Upper Cut + R Hook + R/L Straight

Headbutt Rear
DRILL:
Groups of 3, Striker, 2 Focus Mitt Holders. Striker sends above combo. Other Holder cues for Rear Headbutt. Striker sends, turns and begins combo on new pads. Repeat for time.

Headlock Side
DRILL - FINAL:
Roaming Attackers cue with Side Headlock or Rear Headbutt + Focus Mitt Combo
___________

ADVANCED (A1)
Axe Kick
COMBO:
4 Straight Punches + Front Groin Kick + Axe Kick (Same Leg), switch fighting stance, repeat.

Jumping Front Kick
DRILL: Pad Line
Padholders line up in a line. Strikers perform a single kick to pad, then shuffle to next pad.

Headlock Side - Spinning Inward
DRILL - FINAL:
Roaming Attackers can apply either Headlock Side Regular OR Spinning Inward. Defender responds accordingly.

Beginner (A1)
Punches- Straight
Drill- Punches/Sprint/Push ups
Elbow 1-3
Choke from the side
Drill: Groups of 3; non stop punches, defend choke from the side

Intermediate (A1)
Basic Punching and Kicking to large shield
Drill: "in" and "out" on instructors command, practicing distance continuum (kicks, punches, then elbows and knee, etc)
Front Kick with Advance (fighting and neutral)
Defense v. Low Round Kick (absorb)
Defense v. Front Kick (stoping)
Bearhug Front Arms free (space)
Bearhug Front Arms free (neck leverage)

Advanced (A1)
Focus Mitts- 3 Rounds of 2 minutes- Non stop combinations - 30 Sec rest. (opposite stance)
Mouth of Hand Punch
Combo- R- Uppercut, L-Hook, Mouth of Hand Punch
Gun from Behind (touching)
Gun from the side, Behind the Arm

HAPPY NEW YEAR!

BEGINNER (A1)

Left/Right Combination

Front Kick to a Vertical Target

Knees (regular and round)

Drill: Combo- Front Kick Vertical Target, L/R combination followed by non stop knees. On instructors signal, 3 Burpees, 3 Push ups and repeat combination.

Wrist Releases

Choke from Behind

Drill: Defender Eyes Closed, Attacker; make choke from behind Or bump defender with pad and hold for strikes.

INTERMEDIATE (A1)

Hook punch

Headbutt forward

Focus Mitt Combination: Left, Right, Left Hook, Headbutt forward

Kick off from guard

Choke from the Side on the Ground – show kicking first, similar to kick off from guard

Choke from the Side on the Ground – arm bar

Drill: Choke from the Side — if the attacker stays close, use arm bar; if you can make space,kick him away; get up and work focus mitts (use today’s combo) then drop down and restart.

ADVANCED CLASS (A1)

Focus Mitts – Right Cross/Liver Shot

Focus Mitts – Right Cross/Live Shot/Left Hook

Body Absorption – light work

Toe The Line! – stand across from partner, two lines, both attack with body shots; then move on to next person.

Gun Side Front of Arm – work both sides

BEGINNER (B3)
Knees w/ Clinch
DRILL: Find Your Padholder
Groups of 2. Strikers begin on belly, eyes closed. Padholder positions somewhere in room. On “GO!” striker gets up, locates Padholder and sends burst of Knees before cue to “RESET!”

Ground - Side Position/Movement
Ground - Side Position Getup
Ground - Side Position Front Kick
DRILL - FINAL:
Groups of 3, Striker, 2 Padholders. Striker begins on ground in Side Position. Striker follows as Padholder moves, when within range, Striker sends Side Front Kick, Getup and finds other Paholder for burst of Knees. Second padholder cues to “RESET!”
___________

INTERMEDIATE (D3)
Uppercut Back Kick
Bearhug Rear Arms Free
Bearhug Rear Arms Free (Lifting)
DRILL:
Groups 3, Defender, Padholder, Attacker. Defender sends all out strikes to pad. Attacker applies Bearhug Lifting. Defend and return to striking.

Ground - Side Mount Position and Strikes.
Ground - Fallbreak Side
DRILL - FINAL:
Groups 3, Defender, Padholder, Attacker. NOTE: Striker’s side should be toward Crash Pad. Defender sends all out strikes to pad. Attacker applies Bearhug Lifting, attempting to take to the ground. Defender defends if possible. If taken to ground, Attacker should attempt to gain Side Mount, but should not turn into a long grappling round to keep groups moving.
___________

ADVANCED (D3)
Spinning Outside Slap Kick
DRILL:
Focus Mitt holders scattered around room. Strikers run to each, performing a kick. Perform ONE burpee after each kick. Second round TWO burpees, THREE third round.

Hip Throw
DRILL:
Same as above, but people scattered through the room simply get tossed by the people running around instead of kicked.

Knife - Threat to Dead Side
Knife - Threat to Live Side

DRILL-FINAL: Dizzy Drill
Attacker’s nearby their partner. Partner places head on stick, touching the ground. On “SPIN!” defenders must spin as fast as possible around stick. On “DEFEND!” defender should move stick a safe distance away, Attacker applies Knife Threat, defend accordingly. After first defense, reset a defend again, and again, a total of three threats/defenses as dizziness wears off. Switch roles for next round.

BEGINNER CLASS (B3)

Movement

Straight Punches – Left/Right Combo

Drill — Circle Drill — puncher makes Left/Right Combo, then moves in a half circle around the pad holder; after moving 180 degrees, make Left/Right Combo and move back 180 degrees. During movement, the puncher should be just outside of punching range. This is a basic drill for improving footwork.

Straight Punch with Advance

Inside Defenses

INTERMEDIATE CLASS (D3)

Straight Punches

Hammerfist Punches

Drill: pushed from side, give hammer fist followed by straight punches; resent with eyes closed

Outside Defenses 1-5

Choke Behind Review

Choke Behind with a Pull

Drill: eyes closed; Choke Behind Pull OR verbal warning and then straight punch from either side.

ADVANCED CLASS (D3)

Belt Drill — 3 rounds each! 30 seconds – 45 seconds – 30 seconds

Gun Front

Long Gun Front (live side)

BEGINNER CLASS (B3)

Palm Strikes

Hammerfist Forward

Drill: non-stop punches and hammerfist forward

360

Inside Defense v. Straight Punch Low

Drill: defend v. straight punch low OR any 360

INTERMEDIATE CLASS (D3)

Bearhug Behind Arms Free

Bearhug Behind (finger leverage)

Ground: Elbow Escape from Full Mount

Drill: defender punches pad; attacker makes Bearhug From Behind, Arms Free; defender makes the bearhug defenses OR the attacker says "Down!"; defender must go down and allow attacker to get full mount; defender defends and gets up, continues

ADVANCED CLASS (D3)

Thai Pads: Left/Right/step and pivot right/Right/Left Round

Thai Pads: Left Hook/Right/Left Hook/step and pivot left/Right Round

Full Nelson, Sweep

Long Gun from Behind, Touching

 

We will have a 2-Day StrikeFit® Instructor Certification January 21-22, 2017. This cert is designed to give, and refine, the tools you'll need to successfully run a safe and fluid, kick-butt calorie burning, FUN heavy bag class.

Happy Holidays!!!

BEGINNER CLASS (B3)
Stance
Movement
Movement + Pivot (see video)
Left/Right/pivot left
Left/Right/pivot right
Straight Punch Low
Inside Def.
Inside Def. v. Straight Punch Low
Defense high or low straight punch

INTERMEDIATE CLASS (D3)
Combative Combinations to Large Shield
– Left/Right/Front Kick Vertical Target
– Right/Left Knee
– Left/Right/Right Elbow/Right Knee
Pull Arm – burst forward and counter attack
Hair Grab from the Side
Ground – Elbow Escape
Drill: pulled by arm or hair; defender makes hair grab defense BUT if the attacker yells “down!” the defender must act as though they have been dragged to the ground; attacker takes full mount, defender defends.

ADVANCED CLASS
3 Round Drill
Thai Pads - 3 Rounds of 3 Minutes; include knees, elbows and sprawls
Spinning Outside Slap Kick
Long Gun Live Side

Beginner Class (B3)
Palm Heel Strikes (from mount)
Knees
Drill: Groups of 2; Striker; Palm Heel Strikes (from mount) on pad holders signal “UP!” strikers quickly stands up and works Knees on pad; on pad holders signal “Down!”, striker mounts and continues with Palm Heel Strikes.
Choke from Front (1 handed)
Choke from Behind with a push
Drill: Monkey in the middle drill- non-stop strikes and self-defense. Make it intense.

Intermediate Class (D3)
Round Kick Low (quick review)
Heel Kick
Combo: Forward Leg Heel Kick, Back Leg Round Kick, Jab, Cross
Reflexive Defense v. Front Kick
Outside Defense v. Front Kick
Choke from Front against the wall
Drill: Eyes closed; defend Front Kick OR Choke

Advanced Class (D3)
Jump Spinning Heel Kick
Hip Throw
Drill: Level 1 & 2 techniques; Hip Throw when possible
Gun from Front
Gun to the Side of the Head
Gun – from behind at a distance
Drill: Monkey in the middle drill + Push ups: non-stop Gun attacks and Strikes. On instructors signal down, defender drops down and does 5 Push ups while others are SAFELY bumping him/her with pads and yelling.