Beginner (B1)
Palm Heel Strikes
Palm Heel Strike from Mount
Drill: Ground, Pound & Drag drill
Head Lock from Behind
Choke behind with a push
Drill: 3 Round Drill with Attacks! **Use attacks from todays lesson**

Intermediate (D1)
Double time Tabata- 40 seconds of intense work, 20 seconds of rest, 4 rounds
• Punches
• Front Kicks
• L/R Combination, Right elbow
• Knees
Headbutt Forward
Combination: L/R Combination, Right Elbow, Forward Headbutt
Inside Defense with counter v. Left punch (live side)
Inside Defense with counter v. Right punch (one counter)
Forward Roll
Drill: Focus Mitts
Striker; non-stop straight punches on pads, instructor; calls out a number (ie. 2, 3, 4….) and the striker must execute the number of forward rolls called out by the instructor. Be sure to stay in front of your partner, stand up as soon as you’re done.

Advanced (D1)
Thai Pads: 2 rounds of 2 minutes
20 Straight punches- 2 Sprawls
20 Hooks- 2 Sprawls
10 Round Kicks (Right)- 2 Sprawls
10 Round Kicks (Left)- 2 Sprawls
20 Knees- 2 Sprawls
Plucking/Rowing Defense v. Side Kick
Stick - Overhead defense
Advanced Gun – under the chin, in mouth, grabbing hair etc
Drill: defender eyes closed, defend Stick overhead, Advanced Gun or Plucking/Rowing defense v.Side Kick

Beginner (B1)
Straight Punch with Advance
Straight Punch with Retreat
Drill: pad holder starts at punching range, moves deliberately forward or back; puncher must react with an advance or retreating punch
Front Kick
Headlock from Behind
Drill: pad holder moves around the room, offering targets for front kick, or straight punch with advanced; at the same time assign 2-3 attackers to move around, giving headlock from behind to the strikers at random

Intermediate (D1)
Muay Thai Pads
Round 1- Cross, Hook, 2 Right Round Kicks, Right Knee
Round 2- Cross, Hook, Cross, 2 Left Round Kicks, Left Knee
Round 3- Put the two combos together (Cross, Hook, 2 Right Round Kicks, Right Knee,
Cross, Hook, Cross, 2 Left Round Kicks, Left Knee)
Choke from Behind with a pull
Drill: Basic combos on pads, Choke from behind with a pull

Advanced (D1)
2 Back Kicks with a switch
Drill: Groups of 3, Large Shield, Focus Mitts; Combinations on focus mitts, 3rd person walks towards striker from behind with a large shield, gives a verbal signal, striker; 2 Back Kicks with a Switch.
Advanced Gun- under chin, in mouth, grabbing hair etc.
Advanced Gun- from Kneeling Position
Dril: Punching or Kicking, gun under chin, or gunman from distance orders defender to kneel, then approaches; defender must make the gun defense from a Kneeling position

BEGINNER (B1)
Straight Punches
Advancing Straight Punch
Inside Defenses
Front Choke 1 hand pluck
*Also practice early detection/intercepting the choke

Final Drill:
Defender eyes closed. Attacker can apply front choke for tactile cue. Attacker can also cue verbally to send straight punch or front choke. Defender can use inside defense/intercept choke.

INTERMEDIATE (D1)
Headbutt forward/up (others if time)
Hook Punch
Hook Defense Covering/Extended
Front Choke Against Wall

Final Drill:
Attacker applies choke against wall. Defender fights of wall trying to work in headbutts, hooks as counters.

ADVANCED (D1)
Thai Pad Combos:
3x2 min

Overhand Right
Combo #10:
Overhand right, left upper, OH right

Drill: Find Partner + Knees
Striker begins in various positions, kneeling, lying, etc, eyes closed. Pad holder moves somewhere around room. On GO! Striker runs to partner for all out knees.

Stick Def: Downward Swing
Stick Def: Baseball Bat

Final Drill: Cone Swipe
Partners face each other in the center of the room with a cone, water bottle, etc between. Each also has a stick on the ground behind them near the wall. On instructor's cue, they attempt to grab the object. The person who doesn't runs to stick and returns to attack. Reset after defense.

BEGINNER CLASS (A3)

Footwork - step and pivot left, step and pivot right

Palm Heel Strikes - include step and pivot

Knees - include both "self defense" position and muay thai clinch

Knees - spinning on the centerline using muay thai clinch

360 Defenses - include simultaneous counterattack (from level 2)

Drill - make 360 defense with counterattack, catch in muay thai clinch, deliver knees

 

INTERMEDIATE CLASS (C3)

Hook Punch

Uppercut Punch

Combo: Right Hook/Right Uppercut

Combo: Left Hook/Left Uppercut

Defense v. Uppercut Punch

Defense v. Hook (covering)

Drill: defend hook/uppercut combo

Drill: slow fighting, hands only, multiple rounds

 

ADVANCED CLASS (C3)

Knife Downward Stab - after basic defense, discuss defense/counterattack and then disengage and run

Gun from the Front - discuss the need to get two hands on the weapon immediately after the counterattack

Drill: eyes closed, gun or knife

Drill: eyes closed, gun or knife, resisting attacker

 

BEGINNER CLASS (A3)

Palm Heel Strikes (quick lesson)

Front Kick (groin)

Knees

Wrist Releases

Choke from the Front (2 hands)

Palm Heel Strikes (quick lesson)

Front Kick (groin)

Knees

Wrist Releases

Drill: verbal cues -- attacker grabs wrist; if he gives verbal threats, defender should make a groin kick or knee; if he seems more passive, make wrist release

Choke from the Front (2 hands)

 

INTERMEDIATE CLASS (C3)

Back Kick

Defensive Back Kick with a Spin

Bearhug Behind (arms free)

Bearhug Behind, Lifting

Drill: either bear hug from behind

 

ADVANCED CLASS (C3)

Front Kick Vertical Target (review)

Combo: Left/Right/Right Front Kick Vertical Target

Jumping Front Kick

Simple Takedown

Side Control

Escape from Side Control

 

BEGINNER (A3)
Palm Heel Strikes
Front Kick Vertical Target

Drill: Reaction
Padholder begins at various distances from the striker. On the instructor’s cue of “OPEN”, striker opens eyes and sends either FKVT or Palm Heel burst, based on distance.

Front Choke 1-Hand Pluck
Advanced Technique: Ground - Side Choke (Stomping Out)

Final Drill:
Defender begins on ground. Attacker applies side choke. After getting to feet, Defender runs to opposite end of gym to deliver a FKVT + Palm Heel burst. On “RESET” returns to back, eyes closed.

INTERMEDIATE (C3)
360 w/ Counter

Drill: Line of Attackers
One defender stands in front of a single line of attackers. Attackers approach 1 at a time sending any 360 attack. Defend/Counter (only time for 1 punch), then attacker moves to back of the line.

360 w/ Counter + Burst/Control
Include bursting and wrapping to control the arm after the initial defense/counter.

Wrist Releases (Review)

Drill: Role Reversal
Attacker applies any wrist grab. Defender uses appropriate release, then immediately attacks with a 360. Switch original attacker each round.

Advanced: Gun to the Side, Front of Arm
In addition to the regular defense, eventually allow the attacker to attempt to use a wrist release during the attack. Defender must adjust, burst and try to redirect/control/wrap the gun.

ADVANCED (C3)
Axe Kick
Lower Body Series: Knee w/o Clinch + FGK + Axe Kick
Face to Face Throw
Ground: Trap, Buck & Roll (Review*)
Ground: Choke while Mounted (Review*)
*For both review techniques, attacker should provide heavy resistance during defense.

Final Drill/Flow: Role Reversal
Defender performs Face-to-Face throw and transitions to mount. Original attacker (now mounted) must fight to get to feet/dominant position. Note: If original defender does not end up in mount after the throw, fight continues from the ground.

BEGINNER CLASS (A3)

Straight Punches: Left/Right Combo

Drill: punching/sprint/push up drill

Elbows 1-3

Knees

Drill: Knees across the room

Choke from Behind

INTERMEDIATE CLASS (C3)

Hook Punch

Uppercut Punch

Defense v. Hook (extended)

Defense v. Uppercut

Sparring Drill: attacker makes combo #3 or combo #4 (use uppercut); defender defends

Sparring Drill: attacker makes combo #8 (right upper/left hook/right straight) or combo #9 (left upper/right straight/left hook); defender defends

Sparring: light contact sparring, hands only.

During sparring, discuss movement on angles

 

ADVANCED CLASS (C3)

Sparring Drill: attacker makes combination Left/Right/Left Round Kick; defender defends and counters with Right/Left Round Kick

Sparring Drill: attacker makes combination Right/Left Hook/Right Round Kick; defender defends and counters with Left/Right Round Kick

Sparring: 3 rounds of 2 minutes, light contact; use MMA gloves or open hands (light contact)

Knife - kick from distance

Knife - Upward Stab; after the basic technique has been taught, discuss being let, getting stabbed first, and then reacting on the second stab.

Drill: sparring, with two or three random attackers walking around with knives; they can attack anyone; the defender must react after the first stab and control the knife, etc.

 

BEGINNER CLASS (A3)

Straight Punches

Elbows 1-3

Knees

Combo: Left/Right/Right Elbow/Knee

Advanced Technique: Gun from Behind

 

INTERMEDIATE CLASS (C3)

Self Defense Riot!

Headlock from the Side

Hair Grab from the Side

Bearhug from Behind

Drill: eyes closed, any of these attacks!

 

ADVANCED CLASS (C3)

Focus Mitts: basic combinations

Hip Throw

Drill: Left/Right/Hip Throw

Knife Downward Stab

Knife - Ground, Attacker In Guard (trap and use scissor sweep)

Drill:  attacker makes Downward Stab, defender makes the defense; during counters, attacker makes Hip Throw; both people go to ground (in guard); defender defends and finishes

Beginner Class (A3)

Straight Punches

Drill- Belt Drill

Basic Takedown Defense

Knees

Choke from Behind

Drill: as the defender makes Choke from Behind, the attacker tries to grab; the defender makes a Basic Takedown Defense, and continues with Counterattacks. Be sure this is done safely and slowly, especially at the beginning of the dill!

 

Intermediate Class (C3)

Uppercut Punch – Various distances

Drill: Pad holder holds focus mitt for single punches at various angles from Uppercut to Hook, and several angles in between.

Defensive Back Kick with Spin

Drill Groups of 3; one person practices Hook or Uppercut to focus mitts; third person holds kicking shield and calls out for Kick; the striker must deliver Defensive Back Kick with a Spin, and then return to punching

Bearhug Front, Lifting

Bearhug Behind, Lifting

 

Advanced Class (C3)

Side Kick Review

Defense against Side Kicks (review medium and high side kick defenses)

Jumping Side Kick

Gun From Behind

Beginner Class (A3)

Conditioning!

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

Palm Heel Strikes

Front Kick-Groin

A/B Drill

L/R Combination

Knees

Tabatta Strikes- 20 seconds work/10 seconds rest- 4 Rounds

Choke from behind

Drill: groups of 4-5; defender is in the middle, make the appropriate strike when bummed by the or defend Choke from Behind

 

Intermediate Class (C3)

Thai Pad Combos 1-4, 2 Rounds of 2 minutes

Outside Defense v. Right Punch

Defense v. Front Kick (redirect)

Drill: Eyes closed, make the appropriate strike defense

Hair Grab Front

Hair Grab Side, impending Knee

Drill: Groups of 3; Work combinations of Thai pads, attacker; attacks with either Hair Grab from Front or Side, defender; makes the appropriate defense and continues working combinations.

 

Advanced Class (C3)

Focus Mitts- Opposite stance- 2 rounds of 3 minutes

Thai Pads- Opposite Stance- 3 rounds of 3 minutes

Gun from the Side, in Front of the Arm

Headlock from the Side, spinning inward

Drill: either attack slow speed

Drill: either attack full speed