BEGINNER CLASS (A2)

Straight Punches

Drill: belt drill

Straight Punch Low

Combo: Left Low/Right High Punch

Inside Defense

Inside Defense v. Straight Punch Low

Drill: defend high or low straight punch

 

INTERMEDIATE CLASS (C2)

Thai Pads: 3 rounds of 2 minutes

Inside Defense v. Left/Right

Inside Defense v. Left/Right (lean back and trap)

Round Kick - review high round kicks

Defense v. High Round Kick (2 or 3 points of contact)

Drill: one attack, one defend: left/right combo or high round kicks

ADVANCED CLASS (C2)

Focus Mitts: Combo #8/duck left hook/Right/Left Hook

Focus Mitts: Combo #9/duck right hook/Left Hook/Right

Focus Mitts:

Sparring: one person in the middle; 1 minute rounds against different opponents

Cavaliers 1-4

Knife Threat - Live Side

Knife Threat - Dead Side

Drill: either side threat

Beginner (A2)
Straight Punch with Advance
Straight Punch with Retreat
Drill: eyes closed, partner holds pads in normal range, close range or a step out, partner has to open eyes and make appropriate punch
Choke from behind with a push
Drill: Groups of 3- defender starts eyes closed, pad holder says "Hey!", defender makes an advancing or Retreating punch followed by a punch flurry, 3rd person comes up from behind and makes choke from behind with push, defender defends, then resets.

Intermediate (C2)
3 Round Drill
Bearhug from the Front Arms Caught
Bearhug from the Front Arms Free (Space)
Bearhug from the Front Arms Free (neck leverage)
Drill- defender; eyes closed, bearhug from front is made, defender defends and a 2nd attacker attacks with a pad that the defender has to send combatives to until pad holder calls "Time!"

Advanced (C2)
Mouth of Hand Punch
Focus Mitts- Combination: Jab/Cross/Hook/Mouth of Hand Punch
Focus Mitts- 2 rounds of 3 minutes- Opposite Stance- Include Mouth of Hand Punch
Gun from Behind touching
Drill: light sparring, at any point attacker comes up and holds gun to the defenders back, defend then go back to sparring

Beginner (A2)
Palm Heel Strikes
Drill: Groups of 2 (partners should be about same size and hight), Small shield; Non stop Palm Heel Strikes, on instructors signal "GO", striker Fireman or Piggy back carries pad holder to the opposite end of the room and back, and continues with strikes.
Choke from the Front (1-handed)
Choke from the Front with a Push
Choke from the Back with a Push
Drill: Groups of 4-5; 90 seconds, One defender, non stop attacks.

Intermediate (C2)
Drill: A/B Drill
Ground- Guard Reversal
Ground- Elbow escape (Quick Review)
Flow Drill: Guard Reversal to Elbow Escape; Groups of 2; one partner on their back in mount position, then makes elbow escape, transitions to guard position and from there makes guard reversal, now, the other partner is on the bottom and needs to elbow escape to guard and guard reversal. Repeat!
Reverse Headlock Standing
Drill: Groups of 3; defender; Strikes from the mount, 2nd person safely tackles defender off the pad, and mounts them, defender;  makes elbow escape and transitions to guard, from there makes guard reversal technique and stands up, 3rd person then immediately attacks with Reverse Headlock, defender makes a strong defense and Resets.

Advanced (C2) 
Overhand Right
Muay Thai Pads- 3 rounds of 3 minutes- Combinations, Kicks, Knees and Elbows. Be sure to include Overhand Right in combinations.
** Round 2- add sprawls, plus 4 Push Ups
** Round 3- Double up on the last technique of every combination
Long Gun from the Front- live side
Long Gun from the Front- dead side
Defense v. Bayonet Stab, live and dead side

 

BEGINNER (A2)
Warmup Drill: Punch/Backpedal Suicide
Groups of 2 (Padholder, Striker) at one end of gym. Striker begins with all out punches, on instructor cue, must backpedal to opposite end, then sprint back to pad a total of 3 times and return to striking, next must backpedal/sprint 2..., then 1. Repeat back up again, 1, 2, 3 times before switching.

Retreating Straight Punches
Elbows 4-7
Headlock from Behind

Final Drill:
Groups of 3 (Padholder, Striker/Defender, Roaming Attacker/Padholder)
Striker works retreating straight punches across room based on padholder. Roamer can apply Rear Headlock or tap with pad for Elbow 4 or 5. BONUS: Padholder can also cue for a straight punch burst, then reset into retreating punch across room.

INTERMEDIATE (C2)
Round House Kick (Review)
Warmup 1: Alternating Partner Hurdle Kicks
One person crouches down into a ball, the partner sends a round house kick over, then switch, kicker crouches down and croucher stands to send RHK.

Warmup 2: Alternating Thai Pad Kicks
Both with Thai Pads, padholder shows for either side kick. Vary height, building for high RHK.

Defense vs. High Round Kick (reflexive)
Defense vs. High Round Kick (2 and 3 points)
Defense vs. High Round Kick (covering)

Drill:
Groups of 2. Thai Pad holder sends High RHK, defense is made, then defender burst in with counters to Thai Pad and resets.

Ground - Foot Grab Spinning Inward
Ground - Foot Grab Spinning Outward
Ground - Foot Grab Strip

Final Drill: Role Relay
Groups of 3 (A, B, C). B is on back with A holding ankle. C is at opposite end of gym. When drill begin, A pulls/twists ankle. B defends, gets up and runs to send a High RHK to C. C defends/counters (to air). C runs to pull A’s ankle as B sets up for a A’s High RHK after defending.

ADVANCED (C2)
Warmup Drill: Cue & Do
Rnd 1: Combatives Only
Striker eyes closed. Padholder cues for any combative. Encourage Advancing Front Groin Kick.
Rnd 2: Combatives and Self Defense
Partner can cue for any combative OR self defense.

Overhand Right Punch

Focus Mitt Work:
Rnd 1: Bas/Free form Combos
Rnd 2: Combo #10 -Overhand Right/Left Uppercut/Overhand Right

Long Gun From Front - Live Side
Long Gun From Front - Dead Side
With both Long Gun Defenses, build intensity so the attacker can react to the defender/fight for the gun.

BEGINNER CLASS (A2)

Straight Punches

Front Kick (groin)

Drill: groups of three; one pad holder holds for straight punches, the other for front kicks; the defender starts with punches; when the other pad holder hits him, he must turn and give front kicks; go back and forth until instructor calls time.

Knees - do knees with and without grabbing the attacker

Combo: Front Kick/Knee

Choke from Behind with a Push

Drill: eyes closed; attacker pushes with pad and holds for punches OR pushes with pad and holds for groin kicks OR makes Choke from Behind with a Push.

 

INTERMEDIATE CLASS (C2)

Focus Mitts: Left/Right/slip right/Right/sprawl

Focus Mitts:Left/Right/Left Hook/step and pivot/Right Straight Punch

Outside Slap Kick

Combo: Left Outside Slap Kick/Right Straight Punch (just for fun!)

Headlock from Behind (review) - work both sides!

Reverse Headlock Standing

Drill: two attackers; defender defends Reverse Headlock; while making counters, the second attacker makes Headlock from Behind with either arm

 

ADVANCED CLASS (C2)

Gun from Behind (touching) - practice turning to either side

Drill: when the defender makes the defense, the attacker should pull back with the gun

Drill: when the defender defenders, the attacker should put his left hand up to try to block the defender's forward progress; this makes the defense a little awkward!

Knife Threat from Behind

Drills: do the same drills as above!

BEGINNER CLASS (A2)

Fight Stance and Movement

Straight Punches moving forward

Straight Punches moving backward

Advancing Straight Punch

Inside Defenses

Ground - Side Position and movement

Ground - Side Kick

Ground - Get Up

Drill: attacker makes slow straight punches; defender defends; on the instructor's command, the defender drops down into Side Position and moves, while the partner picks up a pad; on instructor command, the defender gives a side kick to the pad, gets up and punches a pad until the instructor calls time; then continues making Inside Defenses. NOTE: the partner must be ready to pick up the pad and then put it down to make punches for Inside Defenses

 

INTERMEDIATE CLASS (C2)

Warm Up Straight Punches, Elbows, Headbutts

Drill: Tabata Striking (20 seconds, 10 second rest) for 8 rounds

Defensive Front Kick

Drill: groups of 3; punch one target; when the second attacker approaches from an angle, make a Defensive Front Kick and then continue striking the first pad

Ground: Kick Off from Guard

Ground: Arm Bar from Guard

Ground: Defense v. Arm Bar (if you know it; it not don't worry, we are putting it on video for you soon!)

Drill: attacker in guard, makes punches; control attacker with guard, then either kick off or make arm bar

ADVANCED CLASS (C2)

Drill: ground and pound drill; sprint to the other end of the room and come back

Mouth of Hand Punch

Mouth of Hand Punch - variation, use at a long-distance hook

Sweep with Heel Kick

Combo: Left/Right/Left/Right Mouth of Hand Punch/Knee/Sweep

Ground: Leg Triangle from Guard

Ground: Defense v. Leg Triangle

Drill: 1st person makes combination and sweeps 2nd person; 2nd person gets Guard and tries a Leg Triangle; 1st person makes the defense

 

Beginner Class (A2)
Front Kick Vertical Target
Knees
Combo: Front Kick Vertical Target/Knee
360
Choke from Behind with a push

Resistance Drill: attacker makes Choke from Behind with aPush; defender defends; attacker steps away and throws a 360 attack; defender defends and continues with counterattacks

Intermediate Class (C2)
Focus Mitts: 3 rounds x 2 minutes each
Outside Slap Kick
Inside Slap Kick
Inside Defense v. Left/Right
Defense v. High Round Kick (2 & 3 points)
Defense V. High Round Kick (Covering)
Drill: defender eyes closed, defend Left/Right straight punches or High Round Kicks
Ground- Arm Bar from Guard

Advanced Class (C2)
Thai Pads- 2 rounds x 5 minutes each- Opposite Stance; combos, kicks, sprawls, knees and elbows, on instructors signal "Down" the striker gets on the ground and pad holder mounts striker; striker must improve position; get up and continue working combinations on the thai pads.
Gun from Front Review
Gun from Behind (touching)
Long Gun from the Front- Live Side
Knife- off angle upward stab (live and dead side)
Drill: Eyes closed, any of these weapons

Beginner (A2)
Punches- L/R Combination
Round Kick- Emphasize Switch Round Kick
Muay Thai Pads:
Round 1- L/R Combination/Switch Round Kick (Left Leg)
Round 2- R/Left Combination/Round Kick (Right Leg)
Round 3- 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 (C2)
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
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 (C2)
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 (A2)
Warmup Drill: Knee Speed/Power/GO!
Striker holds padholder in Muay Thai Clinch and sends knees based on instructor cue. “SPEED”=alternating knees as fast as possible, focusing on speed
“POWER”=lower frequency knees focusing on as hard as possible, focusing on form.
“GO!”=Mix of speed and power.

Palm Heel Strike
Drill:
Striker eyes closed. Padholder cues from any angle (front, side, rear). Striker opens eyes, turns to face pad (if necessary) and sends a burst of palm heel strikes until padholder cues to reset. Striker can send side/rear strikes while turning, if known.

Elbows 4-7
Drill:
Similar to above, but striker is cued for and sends appropriate elbow, turns to get padholder into clinch and send all out knees until told to reset.

Choke from the Front with a Push

INTERMEDIATE (C2)
Warmup Drill: Stomp Relay
Groups of 2. Both begin at one of the gym with a KS on the ground, curve down. One begins all out stomps on the pad. The other moves to the opposite end of gym and back, by assigned movment (run/sprint, shuffle, bearcrawl, etc.) to relieve striker.

Defensive Front Kick

Drill: Walking Kicks
Beginning at one end of the gym, striker kicks padholder across room with DFKs, alternating kicking after each kick.

Ground - Kick off from Guard
Ground - Guard Reversal

Final Drill: “Free Roll”
One partner is in other’s guard. Both attempt to gain/keep dominant position. Person on bottom can use any known techniques, but should emphasize Kick Off/Guard Reversal if possible.

ADVANCED (C2)
Warmup Drill: Retzef Combo
Padholder with Tombstone held to chest. On instructor’s cue of “GO!”, the striker sends a constant series of strikes consisting of overhand, straight and uppercut punches using both hands. Goal is to move as fluid and fast as possible, minimizing time between strikes.
Perform several rounds beginning slow and working up to full speed.

Chops (inside and outside)
Mouth of Hand Punch

Combo:
Either chop/Opp Hand HF/Mouth of Hand Punch

Gun Front Review (Redirect + Punch)

Gun to the Side of the Head

Final Drill:
Striker returns to Retzef Combo above. Attacker approaches placing gun to striker’s head. For added intensity, instructor can cue to “RUN!” requiring the striker to sprawl, then run and touch the walls on opposite ends of the gym (doesn’t matter which they run/touch first) before returning to their padholder.

BEGINNER CLASS (A2)
Straight Punches
Drill: Find Your Partner
Straight Punch Low
Combo: Left/Low Left Punch/High Right Punch
Inside Defenses
Inside Defense v. Low Punch

INTERMEDIATE CLASS (C2)
Focus Mitts: Left/Right Combo (emphasize movement)
Inside Defense (review)
Inside Defense v. Left/Right
Bearhug from the Front, Arms Caught
Ground - Foot Strip
Drill: foot strip, then get up; attacker makes bearhug OR left/right combination and the defender must defend

ADVANCED CLASS (C2)
Overhand Right Punch
Combo #10: Overhand Right/Left Upper/Overhand Right
Headlock from Behind (review)
Throw: Headlock from Behind (attacker jumping on back)
Knife - hostage from behind
Drill: eyes closed, attacker either jumps on back or makes knife threat from behind