BEGINNER

Palm Heel Strikes

Knees

Round Kick

Combo: Left Palm Strike/Right Round Kick

Combo: Right Palm Strike/Left Round Kick

Choke from Front (1 handed)

Drill: Groups of 3; Defender starts on the ground with push ups, on instructors signal “UP”, defender gets up and makes 10 strong Knees on the pad, once the defender is done with their knee strikes, the attacker makes 10 aggressive Choke from Front, defender makes an aggressive defense and gets back on the ground for push ups. Repeat for 5 Rounds.

 

INTERMEDIATE

Straight Punches (review)

Hammerfist Forward (review)

Drill: non-stop punches- Standing, then from knees, then on back, then on knees again, then standing. Don’t Stop!

Bearhug Arms Free

Bearhug Arms Free

Drill: Groups 2; defender eyes closed, defend either Bearhug or attack the pad when bummed!

 

ADVANCED

Chops (inside and outside)

2 Front Kicks with a Switch

Drill: Alternate Tabatta-Kicks/Jump Squats- 20 sec. work- 10 sec. rest, 8 rounds

20 seconds- Jump Front Kicks with a Switch- 10 Seconds rest

20 seconds- Jump Squats- 10 seconds rest

** repeat for 8 rounds**

Knife – attacker holding defender with left hand

Knife – off angle upward stab (live and dead side)

Knife – off angle downward stab (live and dead side)

Knife – off angle straight stab (live and dead side)

Drill: Monkey in the Middle Drill- First round 60 seconds, second round 90 seconds- non-stop attacks (level 1, 2, 3 &4) including knife.

 

BEGINNER CLASS
Straight Punches
Straight Punch Low
Round Kick
Round 1: Straight punches only. Pad holder calls a number between 1 and 4. Striker makes that number of straight punches, always beginning with the lead hand.
Round 2: Work changing levels on straight punches with straight punch to the body. Pad holder calls a number with “Low” at the end, i.e. 2 Low, 3 Low and the last punch will be a straight punch to the body. Have pad holder orient the pad vertically for these combinations to allow for a smoother level transition.
Round 3: Pad holder calls 1K-4K. Add a round kick to the end of the combination.
Drill: Dive for the Pads. Have partners line up facing each other at the center of the mat with the curved KS between them. Partners should be equidistant from the pad, with elbows on knees. On instructor’s call of “GO!” students attempt to grab the pad. Whoever touches pad first gets to hold for nonstop straight punches until instructor calls “TIME.” Play with variations of distance (3 steps away, at opposite ends of the mat), combatives (do a few rounds with round kick as the combative instead of straight punches), and how they must get there (begin on stomach facing away from pad, bear crawl, army crawl, etc.). Rotate one line at regular intervals to allow for different match-ups.
Inside Defense v. Straight Punch Low
Choke from the Front with a Push
Drill: Same as above, but the first person to touch the pad can now hold for 20 straight punches OR attack with Straight Punch Low OR attack with Choke from the Front with a Push.

INTERMEDIATE CLASS
Focus mitts and belly pad; 2 minute rounds, 30 second rest in between
Round 1: Combinations 8, 9, and 10 (cross, lead uppercut, cross–students may turn standard cross into an overhand punch if they are familiar with it)
Round 2: At any time in between calling combinations, mitt holder can take 3 steps back to create space and walk straight into striker. Strike throws a Defensive Front Kick.
Round 3: Without stepping back first, mitt holder can walk into striker and attempt to apply a sloppy clinch. If striker can, they will stop partner’s oncoming momentum with a Defensive Front Kick. If they are caught in clinch, they must keep their balance, and attempt to swim/pummel for a better position until mitt holder calls “BREAK!” Mitt holder disengages and holds for an 8.
Inside Defense v. Left/Right
Inside Defense v. Left/Right (lean back and trap)
Inside Defense v. Left/Right (1 hand)
Ground – Guard Reversal
Drill: A attacks B with Left/Right. B defends using one of the defenses from above and makes follow-up combatives. On instructor’s call of “TAKEDOWN” A safely mimics a takedown and gets into B’s guard. B makes Guard Reversal and both return to standing and the Left/Right combination.

ADVANCED CLASS
2 Front Kicks with a Switch
2 Knees with a Switch
Drill: 4 minute interval round. Partners alternate all-out sprint combatives every 15 seconds. When instructor calls “SWITCH!” partners must immediately switch pads and other person begins striking.
1st 15 second interval: Hand combatives (switch)
2nd 15 second interval:
2 Front Kicks with a Switch (switch)
3rd 15 second interval: 2 Knees with a Switch (switch)
4th 15 second interval: 1 round kick and a sprawl (switch)
Repeat 3 times
Gun from the Front, 2 handed technique
Knife – attacker holding defender with left hand
Drill: Dive for the knife/gun. Have partners line up facing each other at the center of the mat with the knife or a gun between them. Partners should be equidistant from the weapon, with elbows on knees. On instructor’s call of “GO!” students attempt to grab the weapon. Whoever can get it first gets to be the attacker for attack from above and partner must make defense. Play with variations of distance (3 steps away, at opposite ends of the mat) and how they must get there (begin on stomach facing away from knife, bear crawl, army crawl, etc.). Rotate one line at regular intervals to allow for different match-ups and weapons

BEGINNER 
Fighting Stance
Movement in Fighting Stance
Review: Groin Kick
Round Kick
Drill: Finding range. 1 tombstone pad holder, 1 striker. Pad holder and striker start in fighting stance in kicking range. Pad holder takes one step in any direction and holds for either a groin kick or a round kick. Striker moves in fighting stance to recover their kicking range and delivers requested kick. Repeat.
Headlock from Behind

INTERMEDIATE
Defensive Front Kick
Drill: Advancing attacker. 1 kick shield holder, 1 striker. Striker starts in passive stance, pad holder starts 3m (~10ft.) away. Pad holder walks towards striker at a constant pace with intent to walk through striker. Striker delivers defensive front kick to stop and/or repel pad holder's advance. As striker has success, pad holder should increase their speed to a light jog, then eventually a full sprint.
Ground - Kick off from Guard
Ground - Guard Reversal (Scissor Sweep)

ADVANCED CLASS 
Overhand Right Punch
Focus Mitt Rounds: Free work combinations, incorporate the overhand right as single punches or as part of combinations.
Review: Forward Roll
Headlock from Behind, Attacker Jumping (Throw)
Ground - Leg Triangle from Guard
Drill: Working in pairs, 1 choker, 1 thrower. Thrower stands in passive stance facing a crash mat. Choker jumps on thrower's back and headlocks thrower from behind. Thrower executes defense and gets to either side control or full mount on Choker. Choker must then work to recover their guard and finish with leg triangle from guard.

BEGINNER

Palm Heel Strike

DRILL: 3 Position Strikes

Groups of 2, Striker, Pad. Striker sends burst of Palm Heels from cued position (Standing, Kneeling, Back). Transition between positions for time.

Hammerfist Forward

DRILL:

Groups of 2, Striker, Pad. Striker sends burst of Palm Heels or Hammerfists based on instructor’s cue. Strikes should be constant, not stopping to rest or transition between strikes.

Ground - Side Position

Ground - Side Kick

DRILL - FINAL: Sawtooth Drill

Groups of 4+, Striker, 3+ Padholders. Padholders line up kneeling, facing a wall. Striker begins at one end, in Side Position, back to wall. Kickshields should be angled 45 degrees with fronts facing away from Striker. On “GO!” Striker must move down the line of pads by striking, kicking, and scooting until exiting the opposite end.

___________

INTERMEDIATE

Inside Defense vs. Left/Right

Bearhug Rear - Arms Free

DRILL:

Groups of 3, Defender, Attacker1, Attacker2. Attacker1 sends Left/Right Straight for defense. Attacker2 attacks ATTACKER1 with Bearhug Rear. Defend and return to sending strikes to Defender.

Reverse Headlock Standing (Guillotine)

DRILL:

Groups of 3, Defender Attacker1, Attacker2. Same as above, but as part of Bearhug Rear defense, Attacker1, should place Attacker2 into a Guillotine (after turning toward) and Attacker2 defends.

______________

ADVANCED CLASS

Thai Pads - 3 rounds of 3 minutes

Simple Takedown

Leg Triangle

Drill: attacker makes Simple Takedown; defender pulls guard, executes Leg Triangle

Defense v. Leg Triangle

Drill: Partner A makes Simple Takedown; Partner B pulls guard and executes Leg Triangle; Partner A defends Leg Triangle and gets to side control

BEGINNER CLASS

Introducing Thai Pads

Punches- Left/Right Combination

Elbow #1

Round Kick

Round Kick- with a switch

Thai Pads: Left/Right/Right Elbow

Thai Pads: Left Punch/Right Round Kick

Thai Pads: Right Punch/Left Round Kick- with a switch

Thai Pads: Right Punch/Left Round Kick (with a switch)/Left Punch/Right Elbow

Choke from Front with a Push

 

INTERMEDIATE CLASS

Basic Combatives

Drill: Monkey in the Middle- groups of 3, one person in the middle; strikes on pad until the hit with the other pad; turn with appropriate strikes and engage that pad. 60 seconds each person

Inside Defense v. Left/Right

Bearhug Behind Arms Caught

Bearhug Behind Arms Free

Drill: Monkey in the Middle- groups of 3; one person in the middle; strikes on pad until hit with pad or attacked with bearhugs, make the appropriate strike or defense.

 

ADVANCED CLASS

Thai Pads- 3 Rounds of 2 minutes- Non stop combiations, end every combo with a round kick/Knee- 30 second rest

Mouth of Hand

Combo- R-Uppercut, L-Hook, Mouth of Punch/Round Kick/Knee

Gun from Behind Touching

Gun from the Side, Behind the Arm

 

 

BEGINNER CLASS
Straight Punch with Advance
Straight Punch with Retreat
Round Kick
Drill: Groups of 2; 1 pad holder; 1 striker. Striker performs 5 round kicks right and 5 round kicks left, then Straight Punch with Advance to one end of the mat, sprawls, and makes Straight Punch with Retreat back to starting point, then sprawls again. Students switch roles and places after each round completed. As many rounds as possible for time.
Headlock from Behind
Ground–Side Position
Ground–Side Kick
Drill: Groups of 3; A has curved kick shield; B is defender; C has curved kick shield and attacks. A calls “ADVANCE!” for 4 Straight Punches with Advance, “RETREAT!” for 4 Straight Punches with Retreat, or holds for Round Kick. At any time, C can call “DOWN!” and B gets to ground in Side Position, (can back fall break if they know how, otherwise just sit safely), orients towards C, and performs Side Kick from the Ground. C can also drop pad and attack B with Headlock from Behind.

INTERMEDIATE CLASS
Gloves and Shin guards for Partner Drills
Round 1: Using gloves like focus mitts, A holds for B for free work, hands only, plus sprawls. 2:30 round, then switch.
Round 2: Now A holds for B, calling combinations 1K-4K or 1K-10K, depending on what their partner knows. B should place kick on leg or body with control. On receiving the kick, A can absorb kicks to the leg or 3 point block round kick to the body, but impact should be very light. 2:30 round, then switch roles.
Defense v. High Round Kick (2 and 3 points)
Defense v. High Round Kick (covering)
Round 3: Same as Round 2, but now in between calling for combinations, A can attack B with High Round Kick. B defends using 2 or 3 point block or covering.
Ground – Kick off from Guard
Ground – foot grab strip
Drill: Round 3 from earlier, but now in addition to calling combinations and throwing the High Round Kick, A can call “DOWN” and mimic takedown motion. B gets on their back and A can get in guard for Kick off From the Guard or grab foot for Foot Grab Strip.\

ADVANCED CLASS
Mouth of Hand Punch
2 Straight Knees with a Switch
Focus mitts and belly pad
Round 1: Free work; combinations with kicks, elbows, and knees
Round 2: Any time pad holder calls for 1Knee-10Knee, Striker makes combination with 2 Straight Knees with a Switch.
Round 3: After making 2 Straight Knees with a Switch, Striker grabs focus mitt like back of head and makes Mouth of Hand Punch
Gun from the Side, Behind the Arm
Knife – attacker holding defender with left hand
Drill: Scatter enough knives and guns across the mat so that only half the class will be able to get a weapon. Have students run in random directions around mat, backwards, forwards, zig-zag, sideways. On instructor’s call of “GO” students can attempt to grab whatever weapon is closest to them. Students who get a weapon will be attackers. Students who cannot secure a weapon are defenders and wait in passive stance. Depending on weapon, Attackers make Gun from the Side, Behind the Arm or Knife – attacker holding defender with left hand. Once all the defenders have been attacked, weapons go back on the ground and students return to running.

BEGINNER CLASS 
Elbows 4-7
Recognition Drill: 1 tombstone pad holder, 1 striker. Striker starts in passive stance with eyes closed, pad holder prompts striker by bumping them with the pad. Striker delivers appropriate elbow (4-7) and then follows up with control position & combatives
Choke from the Front with a Push
Choke from Behind with a Push
Drill: Same as above. Now attacker may opt for pushing chokes from either direction.

INTERMEDIATE CLASS
Inside Slap Kick
Outside Slap Kick
Focus Mitt Drill: Free work combinations, pad holder intermittently calls for slap kicks.
Review: Inside Defenses
Inside Defense vs. Left/Right (2 defenses, lean back & trap, and 1-handed variations)
Drill: 1 attacker, 1 defender. Attacker starts outside punching range, Defender starts in fighting stance with eyes shut. Attacker verbally gets defender's attention and waits for defender's eyes to open. Once defender opens their eyes, attacker may burst in with either a single straight punch or a left/right combination. Defender uses appropriate inside defenses.

ADVANCED CLASS
2 Front Kicks with a Switch
2 Straight Knees with a Switch
Review: Gun from Behind, touching
Long Gun from Behind, touching (both sides)
Roaming Attacker Drill: 1-3 roaming attackers with handguns & long-guns available. Rest of class works in pairs, bare-handed focus mitt combinations. Roaming attackers approach strikers only and put a gun in their back. Strikers defend, follow up with combatives, and return to striking once they assess that the attacker is neutralized.

BEGINNER CLASS

Straight Punch with Advance

Inside Defenses

Headlock from Behind

Drill: one attack, one defend with Inside Defenses; at any time, random attackers walk around the room and attack the punchers with Headlock from Behind

 

INTERMEDIATE CLASS

Focus Mitts: Left/slip right cross/Left Hook/Right Cross

Kick Off from Guard

Reverse Headlock Standing

Bearhug Behind, Arms Free

Drill: start on ground with Attacker 1 in guard; make Kick Off from Guard; as you stand up, Attacker 1 puts you in Reverse Headlock standing; as you finish the defense, Attacker 2 attacks with Bearhug From Behind, Arms Free

 

ADVANCED CLASS

Thai Pads: 2 rounds, 3 minutes, very fast pace!

Gun From Behind, Touching

Gun From Behind, Walking

Gun From Behind, Hugging Technique

BEGINNER CLASS
Punches- L/R Combination
Round Kick- Emphasize Switch Round Kick
Muay Thai Pads:
First Combo- L/R Combination/Switch Round Kick (Left Leg)
Second Combo- R/Left Combination/Round Kick (Right Leg)
Third Combo- L/R combination/switch round kick/R/L Combination/Round Kick
Choke from Front (1 hand)
Ground Side Position
Ground Movement
Get Up from Ground from Side Position- both sides
Drill: Kick and Get up, then either punch pad or defend choke

INTERMEDIATE CLASS
Drill: Upside Down Pyramid!
Fast, Strong and Super Aggressive!
45 sec- Non- Punches, Elbows & Headbutts
10 sec Rest
35 Sec- Non- Stop POWER Round kicks (both legs)
10 sec Rest
20 Sec- Non-Stop knee Strikes
10 Sec Rest
20 Sec- Non- Stop Front Kicks- Groin (both legs)
10 Sec Rest
35 Sec- Non- Stop Knee strikes
10 Sec Res
45 Sec-Non- Punches, Elbows & Headbutts
Defensive Front Kick
Combination- defensive front kick/Left/Right punches/2 knees
Ground- getting up (quick review)
Ground- foot grab, strip
Ground- foot grab, spin inward
Ground- foot grab, spin outward
Barricade Drill: defender starts on the ground with eyes closed; foot is grabbed, and he must make the appropriate defense and get up; then he must go through a barricade of pep[;e with pads; after he gets through, he makes a defensive front kick followed by 6 knees

ADVANCED CLASS
2 Front Kicks with a Switch
2 Straight knees with a Switch
Knife – off angle upward stab (live and dead side)
Knife – off angle downward stab (live and dead side)
Knife – off angle straight stab (live and dead side)
Drill: Groups of 4-5; one defender, 10 Burpees, 30 seconds non-stop strikes from mount, then get up and defend non-stops attacks, Level 1, 2 & 3, plus Knife.

BEGINNER CLASS

Straight Punches

Elbows 4-7

Combo: Left/Right/Left Elbow #6

Combo: Left/Right/Right Elbow #6

Choke from Behind with a Push

Drill: eyes closed; push from front, make Combo Left/Right/Right Elbow #6 OR the attacker makes Choke from Behind with a Push

 

INTERMEDIATE CLASS

Thai Pads: Combo #2 with kick/Right/Left Hook

Thai pads: Combo #3 with kick/Left Hook/Right

Bearhug from the Front, Arms Free (space and base) -- quick review

Reverse Headlock Standing

Drill: Partner A makes bearhug attempt; Partner B does space and base, then attempts Reverse Headlock Standing; Partner A defends

 

 

ADVANCED CLASS

Sweep with Heel Kick

50/50 Clinch -- work position make Sweep with Heel Kick

Drill: 50/50 clinch -- work position -- if the attacker tries to create distance, give knee (lightly); if the attacker stays close, make the sweep

Long Gun, Live Side

Long Gun Dead Side