Beginner (A1)

Fighting Stance

Movement

Drill: Follow the leader - add Sprawls called out by instructor (be careful of headbutts!)

Straight Punch with Advance

Inside Defense

Choke from behind with a push

Drill: Groups of 3; one person makes Straight Punch with Advance; second person makes Inside Defense; third person attack Puncher with Choke from Behind with a push

 

Intermediate (C2)

Defensive Front Kick

Drill: Groups of 3; 1 striker, 2 pad holders; Striker non stop pushes on the pad, 2nd pad holder gives a verbal signal and walks towards striker (not too fast), striker makes a Defensive Front Kick and continues punching

Bearhug Behind Arms Caught

Ground- Kick Off the Guard

Drill: Groups of 3; 1 defender, 1 pad holder and 1 attacker; Defender starts on the ground with attacker in his/her guard, Kick off from Guard, get up, non stop Front Kicks-Groin on the pad, Attacker; makes a Bearhug Behind Arms Caught; Defender; makes a strong and aggressive defense and reset!

 

Advanced (C2)

Muay Thai Pads- 2 Rounds of 5 Minutes

Round 1- Regular Stance- Combinations include Kicks, Elbow, Knees- DOUBLE UP on the last technique of every combo.

Round 2- Opposite Stance- Same as above

Gun- Review Gun form front, behind, side (front and behind arm)- First slow and then fast

Drill: Groups of 3; 1 Defender, 2 Attackers; Defender; defends non stop Gun threats, first slow and then fast.

 

BEGINNER CLASS (A2)

Straight Punches

Elbow #2

Hammerfist Side

Knees

Combo: Elbow #2/hammerfist with same hand/control and deliver knees

Choke from the Front with a Push

Drill: eyes closed; attacker makes Choke from the Front with a Push OR holds a pad and pushes from the side while staying close; defender must make the choke defense OR make elbow #2 and follow with additional strikes

INTERMEDIATE CLASS (C2)

Ground - Foot Grab Stripping

Ground - Foot Grab Spin Inward

Ground - Foot Grab Spin Outward

Reverse Headlock Standing

Drill: Defender starts on the ground; Attacker grabs the foot and the Defender makes a Foot Grab Defense; the defender then gets up.  As the Defender gets up, the Attacker makes Reverse Headlock, and the Defender makes the defense

ADVANCED CLASS (C2)

Tabata Strikes:  20 seconds of work/10 seconds of rest:

4 rounds of punching; 4 rounds of front kick (2 rounds each leg); 4 rounds of round kick (2 rounds each leg); 4 rounds of knees (2 rounds each leg)

Ground - Arm Bar (review); practice both sides

Ground - Leg Triangle; practice both sides

Drill: attempt leg triangle, transition to Arm Bar if you cannot finish the triangle

Drill: start with Leg Triangle; if the top person can escape, continue grappling; 90 second rounds, then switch positions (you can include striking if you want to!)

 

 

 

BEGINNER CLASS (A2)
Palm Strike
Movement - pivot left
Movement - shuffle right
Drill: Left/Right Palm Strike - then move to the left or right; pad holder follows; repeat
Front Kick (groin)
Round Kick
Drill: pad holder moves around room giving targets for Front Kick Groin and Round Kick; do TWO rounds alternating
Combo: Left/Right PalmStrikes/Left Round Kick
Combo: Right/Left Palm Strikes/Right Round Kick
Multiple Attacker Drill: groups of 3; give palm strikes to one assailant; try to move so that the 2nd assailant cannot get to you; if he does, start punching his pad and keep away from the first assailant, etc.

INTERMEDIATE CLASS (C2)
Focus Mitts: Left/Right/Left Hook/duck left hook/Left Hook/Right Cross
Bearhug from Behind - Arms Caught
Bearhug from Behind - Arms Free
Drill: eyes closed, bearhugs arms free or caught

ADVANCED CLASS (C2)
Light Sparring - 3 rounds
Long Gun Behind at Distance
Bayonet Stab Live and Dead Side
Drill: Long Gun from various angles from behind; attacker gives verbal warning; defending must turn and recognize whether the attacker is threatening OR charging forward, and make the regular defense or a Bayonet Defense

Beginner (A2)
Left/Combination
Front Kick Groin
Drill: Movement- Pad holder; mixes it up, holds for either Punches or Front Kicks, On "GO" non stop fast and aggressive Punches or Kicks for 30 secs.
Choke from the Front (1-handed)
Headlock from Behind
Ground-Side Kick

Intermediate (C2)
Hook Punch
Outside Slap Kick
Focus Mitts- Combination: Outside Slap Kick, Right Cross, Left Hook, Right Cross
Inside Defense v. Left/Right
Defense v. High Front Kick (redirect)
Reverse Headlock Standing
Barricade Drill: Defender; defends Reverse Headlock from standing, then he/she must go through a barricade of people with pads; after he/she gets through, he/she makes 20 strong and aggressive punches on the pad.

Advanced (C2)
Drill: Left/Right/Right Elbow 10x
10 Push Ups
10 Round Kicks (5 each side)
10 Sit up/Stand up (partner assist)
4 Rounds as fast as possible, then switch!
Knife- off angle upward stab (live and dead side)
Knife-off angle straight stab (live and dead side)
Drill: Eyes Closed, attacker; gives a verbal signal and makes either Downward stab or Upward Stab (live or dead side)

Beginner (A1)

Front Kick vertical target

Round Kick

Drill:

- 6 Squats, 2 R- Leg Front Kick vertical target, 2 L-Leg Front Kick vertical target, 2 R-Leg Round Kicks, 2 L-Leg Round Kicks

- 4 Squats, 4 R- Leg Front Kick vertical target, 4 L-Leg Front Kick vertical target, 4 R-Leg Round Kicks, 4 L-Leg Round Kicks

- 2 Squats, 6 R- Leg Front Kick vertical target, 6 L-Leg Front Kick vertical target, 6 R-Leg Round Kicks, 6 L-Leg Round Kicks

Inside Defense v. Straight Punch Low

Choke from Front with a push

Drill: Groups of 2, Defender;  20 seconds of non stop burpees, then closes eyes, Attacker; Makes Choke from front with a push or gives a verbal signal Inside Defense v. Straight punch Low.

 

Intermediate (C2)

Focus Mitts- Straight Punches

Drill: Disturbing Drill- defender covers and absorbs while partner hits with focus mitts: on command the defender make Left/Right combination, then immediately covers as the partner hit with focus mitts again.

Outside Slap Kick

Defense v. High Round Kick (2 and 3 points)

Bearhug from Behind Arms Free

Drill: Groups of 3, Disturbing drill as above, Attacker; makes Bearhug from Behind (arms free)

 

Advances (C2)

Chop (inside)

Focus Mitts:  Round 1- Combo: Right Cross, Left IHook, Right Chop (inside)

Round 2: Same combo as above, opposite stance.

Gun to the side of the Head

Gun from the Front, 2 Handed technique

Drill: Groups of 3, intense focus mitt work, Attacker; gives a verbal signal and makes various Gun threats.

 

 

BEGINNER CLASS (A2)
Straight Punches
Knees
Elbows 4-7
Combo: Left/Right/Left knee/Right Elbow #7
Choke Behind with a Push

INTERMEDIATE CLASS (C2)
Focus Mitts: 3 rounds of combos 1-4
Inside Defenses
Hook Punch Defenses
Defense v. High Round Kick (2 and 3 points of contact)
Drill: 1 attack - 1 defend; straight punch OR hook punch OR high round kick
Drill: ass above, add counterattacks
Sparring: light sparring, both attack, both defend

ADVANCED (C2)
2 front kicks with a switch (relax, it's just for fun!)
Knife -- off angle/dead side attack downward stab
Knife -- off angle/dead side attack upward stab
Drill: Knife from various angles

Hey everyone, the StrikeFit certification originally scheduled for this weekend is going to be rescheduled. We'll announce the new date later today.

I know that some of you will be disappointed. If you want to attend a cert, PLEASE REGISTER ONLINE. We had six people committed to this course. This is enough to run the course, but we had to reschedule for other reasons.

When we decided to reschedule, I talked with each person personally, and they were OK with the rescheduling. If you did not register, we didn't now you wanted to come, so we did not consult with you.

I'm very sorry for any inconvenience. We want to keep the KM Alliance personal and inter-connected. That's why I contacted all the people myself! But we are just getting too big to simply "know" if you want to come to a course. Please REGISTER, and you will be in the loop, I promise.

BEGINNER CLASS (A2)
Straight Punches
4 Straight Punches in Advance (footwork)
4 Straight Punches In Retreat (footwork)
Knees
Headlock from Behind
Drill: groups of 3; defender makes 4 straight punches going forward and backward; at any time, the third person can make Headlock from Behind

INTERMEDIATE CLASS (C2)
Defensive Front Kick
Drill: attacker starts at distance and approaches; defender must make Defensive Front Kick (safety warning: attacker MUST NOT stop until he is kicked)
Inside Defense v. Left/Right
Inside Defense v. Left/Right - lean back and trap
Drill: groups of 3; defender makes defenses against left/right; at any time, a third person with a pad can approach from the side; the defender must make a Defensive Front Kick (lightly to attacker's body), then move to the new attacker and make defenses against left/right, etc.

ADVANCED CLASS (C2)
Focus Mitts: combos 1-4
Overhand Right Punch
Combo #10: Overhand Right/Left Uppercut/Overhand Right
Long Gun Live Side
Long Gun Dead Side

Beginner Class (A2)
Movement-Fighting Stance Moving Forward, Left, Right Combination
Straight Punch with Retreat
Knees-Include moving/spinning attacker for control
Choke from the front with a push- Work both sides
Drill: Defender eyes closed- Attacker; Makes Choke from the front with a push from various angle Or holds pad for punches, gives a verbal signal, vary the distance to force defender to either move forward for strikes or retread and strike

Intermediate (C2)
Bobbing and Weaving
Focus Mitts-
Combo- Bob and weave/Right Cross/Left Hook
Combo- Bob and Weave/Left Hook/Right Cross/Jab/Jab/Cross
Combo- Jab/Cross/Hook/Cross/Bob and weave/Cross/ Hook/Bob and Weave/Hook/Cross/Jab/Jab/Cross.
Slow Fighting: open hands, SLOW motion.  Straight and Hooks only, use inside defense and 360 from level 1.                               Reverse Headlock from Standing
Advanced (C2)
3 Round Drill
Focus Mitts- Combo # 3/Slip Left/Slip Right/Cross/Hook/Cross
Knife- Upward Stab
Knife- Downward Stab
Drill: Groups of 3/Focus Mitts
Defender; works above combo on mitts, Attacker; makes an upward stab or downward stab (recoiling to simulate multiple stabs), Defender; must make block and control the knife, after a successful defense the defender gets back to striking.

Beginner (A2)
Straight Punch with Advance
Round Kick
Front Kick
Drill: Movement; Straight Punch with Advance, Front Kick, Round Kick
Inside Defense
Choke from the Front with a Push
Drill: Defender eyes closed, attacker makes a choke from Front with a push Or gives a verbal signal, Inside Defense

Intermediate (C2)
Muay Thai Pads- 3 Rounds of 1 Minutes- INTENSE Training, no rest between combinations!
Round 1) Double Round Kicks & Knees
Round 2) L-Jab, R-Cross, L-Hook, 2 Round Kicks (Right Leg)
Round 3) L-Jab, R-Cross, L-Hook, 2 Round Kicks (Right Leg), R-Cross, 2 Round Kicks (Left Leg)
Inside Slap Kick
Inside Defense v. Left/Right
Defense v. High Round Kick Reflexive
Drill: Movement; Inside Defense v. Left/Right and Defense v. High Round Kick (Reflexive)
Bearhug Behind Arms Caught
Ground- Kick off from Guard
Drill: Groups of 3, One defender, one attacker and one pad holder; Defender; Kick off the guard, get up and attack the pad with non stop front kicks (Groin), attacker; make an aggressive Bearhug from behind, Defender; Makes a strong and aggressive  defense.  Reset!

Advanced (C2)
Overhand Right
Focus Mitts- General Combinations; Include; Elbows, Overhand Right and Sprawls, Switch stance after every sprawl.
2 Straight Knees with a Switch
Sweep with Heel Kick
Long Gun from the Front- live side
Long Gun from the Front- dead side