BEGINNER CLASS (A3)

Front Kick Vertical Target

Knees

Left/Right Combo

Drill: Pad holder moves around with pad, then gives signal to strike; defender makes Front Kick Vertical Target/Left/Right/Right knee

Ground - Back Position and Movement

Ground - Front Kick

Ground - Get Up

Drill: start on ground, kick and get up, then make the combination

 

INTERMEDIATE CLASS (C3)

Hooks

Pre-emptive Strike: right hook from modified fighting (deescalation) stance

Bearhug Front, Arms Caught

Bearhug Behind, Arms Caught

Bearhug Behind, Lifting

Bearhug Front, Lifting (arms free and arms caught)

Drill: eyes closed, any of these bear hugs

 

ADVANCED CLASS (C3)

Focus Mitts: Combos 1-4

Simple Takedown

Focus Mitts: Combos 1-4, include takedown

Gun From Behind, Touching

BEGINNER CLASS (A3)

Straight Punches

Knees

Drill: non-stop striking with punches or knees on pad holder's command

Basic Takedown Defense

Muay Thai Clinch

Drill - work those two positions, including elbows and knees when possible

Choke from Behind

Drill: one group eyes closed, different attackers walk around and make Choke From Behind.

 

INTERMEDIATE CLASS (C3)

Focus Mitts: 1 minute each of the following combinations:

- Combo #3

- Combo #6

- Combo #7

- 4 Straight Punches leading with Left

360 with Counterattack

Outside Defense with Counter v. Right Punch

Defense v. Low Round Kick (shin block)

Defense v. Low Front Kick (redirecting)

Drill: Defend either low kick OR right haymaker. For right punch, use either defend we worked on today.

ADVANCED CLASS (C3)

Cavaliers 1-4

Inside Defense v. Left/Right - Lean Back and Trap (review)

Drill: add cavalier after the Lean Back and Trap, just for the fun of it!

Hip Throw

360 Defense w/counter (review)

Defend Right Haymaker with 360 and counter, then make a Hip Throw

Drill: attacker makes Left/Right OR Right Haymaker and defender responds with techniques above; sometimes attacker resists and the Cavalier or the Hip Throw fails. If the cavalier fails, the defender reacts with right hammer fist, punches, etc; if the Hip Throw fails, the defender turns back quickly and clinches, gives knees etc.

 

 

Beginner (A3)

Front Kick Vertical Target

Knee

Combination: Front Kick Vertical Target followed by Knee strike

Ground: Front Kick

Ground: Getting up

Drill: Groups of 2, large kicking shield, defender starts from the ground, gets up and makes space, pad holder walks towards defender, defender makes Front Kick to a vertical Target followed by non-stop knees until pad holder calls “time!”. Reset!

Choke from the front (2 handed)

 

Intermediate (C3)

Defensive Back Kick

Drill: Groups of 3, focus mitts, large kicking shield, striker makes basic boxing combinations on focus mitts, 2^nd pad holder, sporadically, walks towards the striker from behind and gives a verbal signal, striker; makes a defensive back kick and continues working combinations on the mitts.

Headlock the Side

Hair Grab from Behind

Drill: Drill: Groups of 3, focus mitts, large kicking shield, striker makes basic boxing combinations on focus mitts, attacker; makes Headlock from the side OR Hair Grab Behind, defender; makes the proper defense and continues working the mitts.

 

Advanced (C3)

Focus mitts- 4 rounds of 2 minutes

Round 1- Jab/Cross/Bob & Weave/ Cross/Hook/Cross

Round 2- Jab/Cross/Bob & Weave/ Cross/Hook/Cross (opposite stance)

Round 3- Jab/Cross/Bob & Weave- while bobbing and weaving transition to your opposite stance and counter with a Cross/Hook/Cross., followed by -Jab/Cross/Bob & Weave- while bobbing and weaving transition to your regular stance and counter with a Cross/Hook/Cross. Repeat!

***This round is designed to help striker feel more comfortable transitioning from regular stance to opposite stance and vise versa! ***

Round 4- Regular Boxing combinations, any time during the round, pad holder calls the above combo, striker; makes the combo and switches his/her fighting stance.

Gun to the Side, in Front of the Arm

Gun from the Front, Pushing into Stomach

 

If you're going to RevGear University in Boston on October 1 & 2, 2015, be sure to check out Krav Maga Alliance's very own John Whitman's StrikeFit® Certification.

Feel free to sign-up and take the course while you're there!

Sign-up for RevGear University Boston by clicking here:
http://revgearuniversity.com/product/strikefit-certification-boston/

---

StrikeFit® is an exclusive heavy bag workout developed by John Whitman, owner of Alliance Training Center. This high energy kickboxing program isn't just "cardio kickboxing." StrikeFit® is an all-around workout that includes heavy bag and pad work combined with everything from kettlebells to medicine balls and plyometrics to wind sprints.

The StrikeFit® Certification will teach you how to put strike combinations together properly, get students motivated and most of all, have fun and get fit. Whether your students are pro athletes or beginners, all skill levels can participate and benefit from this all around workout. Students will leave the class drenched in sweat, feeling pushed to the limits but wanting more!

---

BEGINNER (A3)
W/U DRILL:
Grps 2, striker, padholder. Striker lays on belly, eyes closed, face covered. Padholders position somewhere around the room. On GO! strikers get up, find padholder and send all out Straight Punch OR Front Groin Kick, based on instructor’s cue. Reset, repeat for rounds.

Knees w/ Clinch
Ground Back Position
Ground Front Kick
Ground Getup

FINAL DRILL: Tueller Drill PLUS
Grps 2, defender, padholder/attacker. Defender begins on ground. Attacker begins some distance away from feet holding Kick Shield. When the DEFENDER begins to get up, the attacker can advance. Depending on the speed of the attacker, defender my 1: Return to back position/Send Kicks (CAREFUL!), 2: Get up, clinch and knee. 3. Get up and create distance.
Attacker should begin from various distances to test defender’s get up speed and decision making.
________

INTERMEDIATE (C3)
W/U DRILL: 1 Minute Drill
Grps 2, padholder, striker. Striker begins sending all out straight punches, sprawls on “DOWN!”, then all out kicks, sprawl again when cued, then all out Elbow 1, repeating this sequence on cue, until a minute has lapsed.

Wrist Releases
Front Kick Vertical Target
MINI DRILL:
Grps 2, defender, attacker. Attacker applies any wrist grab. Defender defends and creates space with Defensive Front Kick.
NOTE: The DFK should not be full power due to making actual contact.

Advanced Technique - Gun Side : In Front of Arm

FINAL DRILL:
Grps 2, defender, attacker. Attacker can apply Gun Side. Defender defends. However attacker can use wrist grab defense to interrupt defense. Defender must react, staying out of line of fire while trying to gain control/push pressure on the attacker.
________

ADVANCED (C3)
Ground Sparring: 3x1min, beginning in various positions
Cavaliers 1-4
Ground Stomp Defense (Turtle/Cover and Kick Upward)
DRILL: Roaming Attacker/Role Reversal
Defenders, Attackers. Defenders begin neutral stance, eyes closed, hands up. Attackers can apply cavalier to any defender, taking them to the ground. Once on the ground, attacker attempts to send head stomp. Defend and get up. Defender then becomes an attacker and attacker sets up as defender.

Knife Downward Stab

FINAL DRILL:
Same as above. However attacker has a knife in waist band. After being kicked off from the stomp, attacker can pull knife and attack as defender is getting up.

BEGINNER CLASS (A3)

Palm Strikes

Drill - Belt Drag Drill -- partner starts out punching the pad, then must  turn and sprint across the room and back, but another person holds them back with a belt around the waist.  2 rounds, then switch

Combo: Left/Right Elbow #1

Advanced Technique: Gun from Behind

 

INTERMEDIATE CLASS (C3)

Focus Mitts: Right Uppercut/Left Hook

Focus Mitts: Left Uppercut/Right Straight

Ground - Side Control

Ground - Side Control to Full Mount (slide knee across belly)

Ground - Side Control to Knee to Belly and Get Up

Ground - Escape Side Control Using Shrimping (kick off or pull guard)

 

 

ADVANCED CLASS (C3)

Sparring Drills: Left/Right/Liver Shot, partner defends, 1 for 1

Sparring Drills: Right/Left Uppercut/Right/Left Round Kick, partner defends, 1 for 1

Sparring Drills: Left/Right Round Kick/Right/Left Hook/Right, partner defends, 1 for 1

Knife - Downward Stab v. Left Handed Attacker

Knife - Upward Stab v. Left Handed Attacker

 

We had 5 great people come out for a recent Level 3 Instructor Certification. The group was smaller than usual, but their energy and abilities more than made up for it! (more…)

BEGINNER CLASS (A3)

Straight Punches

Elbows 1-3

Combo: Left/Right/Right Elbow

Groin Kick

Choke from the Front (2 hands)

Drill: eyes closed; the attacker makes Choke OR pushes with pad and holds for the punch combination OR pushes and holds the pad for a groin kick.

 

INTERMEDIATE CLASS (C3)

Outside Defenses 1-5

Defense v. Low Round Kick (absorbing)

Defense v. Low Front Kick (redirecting)

Drill: one attack/one defend, low kicks

Drill: groups of 3; one attack/one defend low kicks; at any time, second attacker gives a verbal signal and makes a straight punch from the side; defender makes an outside defense, counters, then returns to defend against the first attacker

 

ADVANCED CLASS (C3)

Thai Pads Combos 6 & 7, emphasize high round kicks

Sliding Defense v. High Round Kick

Gun from the Side, Front of Arm

Drill: make the gun defense, emphasize attacker reacting and fighting; defender must control and give counters with knees and head butts until making the disarm

 

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 (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 (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)
Straight Punches
Ground- Back Position and Movement
Ground- Front Kick
Ground- Get Up from Ground
Drill: defender starts on feet, punching non stop; instructor yells "down!" and the defender sits and goes to Ground Position; pad holder moves around, and the defender moves around properly to defend; the instructor yells "Go!" and the pad holder steps forward; the defender kicks and gets up, and continues punching. Repeat 3 or 4 times
360 Defense
Choke from Behind
Drill: defender; eyes closed, attacker; makes a choke from behind or gives a verbal command and makes a 360 defense

Intermediate (C3)
Focus Mitts- Combos 1-3
Defensive Front Kick
Drill: Groups of 3, Focus Mitts, Long Shield; Puching Combos 1-3; Person with the long shield gives a verbal signal and steps towards striker; Striker makes Defensive Front Kick and continues working the Focus Mitts
Defense v. Low Round Kick (shin block)
Outside Defense v. Right Punch
Hair Grab Front
Drill: defender eyes closed; attacker makes a Hair grab or gives a verbal signal, Defense v. Low Round Kick or Outside Defense v. Right Punch

Advanced (C3)
Focus Mitts/Thai Pads from opposite stance
Jumping Front Kick
Cavaliers 1-4
Gun to the Side, in Front of Arm
Gun from Behind (touching)
Headlock from the Side, spinning inward
Drill: striker; punching non stop, attacker; attacks with any of the above self defenses.