BEGINNER CLASS (B1)

Straight Punch

Straight Punch with Advance

Straight Punch Low

Inside Defenses

Inside Defense v. Straight Punch Low

Drill: Defend Left Punch only, high or low; then right punch only, high or low, then either

If you have time, and with more advanced groups, introduce SLOW fighting, straight punches only

INTERMEDIATE CLASS (B1)

Hook Punch

Combos #3 & 4

Combos # 6 (right straight/left hook/right straight) and 7 (left hook/right straight/left hook)

Defense v. Hook Punch (extended)

Defense v. Hook Punch (covering)

Inside Defense review

Drill: defend straight or hook (left only, then right only)

Sparring: light sparring, 50% speed, with straights and hooks

ADVANCED CLASS (B1)

Focus Mitts: 2 rounds of 2 minutes

Sparring drill (with gloves, etc.) – defend any single attack from the left hand; then any single attack from the right hand

Sparring drill: defend Left Straight/Right Round Kick OR Right Straight/Left Round Kick

Sparring drill: defend Left/Right/Left Round Kick OR Right/Left Hook/Right Round Kick

Sparring: 2 minutes rounds, 60% speed and power

BEGINNER CLASS (B1)

Straight Punch

Hammerfist Downward

Round Kick

Drill: STACKED!

Round 1: 30 seconds maximum effort Straight Punches, 15 seconds rest

Round 2: 30 seconds Straight Punches, 30 seconds Downward Hammerfists, 15 seconds rest

Round 3: 30 seconds Straight Punches, 30 seconds Downward Hammerfists, 30 seconds 2 round kicks right and 2 round kicks left

Choke from Behind with a Push

Drill: Round Robin; Groups of 3 A/B/C: A holds for punches at one end of the room; at the other end, B stands with eyes closed; C makes Choke from Behind with a Push to B; B defends, then sprints across the room while C stands with eyes closed; B makes 10 straight punches, then takes the pad; A runs across the room and attacks C. So all 3 students are rotating through attacking, being attacked, punching, and holding for punches.  They rotate continuously.

 

INTERMEDIATE CLASS (B1)

Side Kick

Back Kick

Uppercut Back Kick

Drill: Groups of 3; 1 focus mitt holder; 1 curved kick shield holder; 1 striker. Striker throwing basic combinations to focus mitts. Curved KS holder gives a verbal cue from the side or behind and holds for Side Kick, Back Kick, or Uppercut Back Kick. Striker throws appropriate kick and turns and face to follow up with 6 hand combatives, then returns to focus mitts.

Ground – trap and roll

Ground – def. v. choke full mount

Drill: A/B Drill: A's on their backs with eyes closed. B's are roaming attackers and can mount for Trap and Roll, apply Choke from Full Mount, OR grab a curved KS and verbal cue for Front Kick from the Ground from Level 1.

 

ADVANCED CLASS (B1)

Thai Pads

Round 1: Hands only

Round 2: Hands and feet + sprawls

Round 3: Every kick combo finishes with 2 kicks. Include sprawls and clinch knees

Gun to the Side of the Head

Gun from the Side, Behind the Arm

Drill:

Drill: Half the class has curved kick shields and the other half has training guns. Students randomly scatter the pads and guns across mat. On instructor's call of "GO!" students begin running in random directions anywhere on mat. On instructor's call of "DOWN!" students who touch a curved kick shield first get to throw Ground and Pound strikes and students who didn't get a pad must do burpees until instructor calls "TIME!" at which point students return to running. Instructor will also call "GUN!" Students who get to a gun get to be attackers using Gun to the Side of the Head or Gun from the Side, Behind the Arm, and those who could not grab a gun in time stand in neutral to be attacked.

BEGINNER CLASS (B1)
Palm Strike
Palm Strike Combo: Left/Right/Right
Elbow #1
Combo: Palm Strikes Left/Left/Right/Right Elbow
Knees – emphasize control and turn, use attacker as a shield
Choke Front (1 handed pluck)
Awareness Drill: groups of 3; defender closes his eyes; the attacker makes the choke, while a third person stands somewhere nearby; the defender must defend, then spin the attacker so that he is between the defender and the third person

INTERMEDIATE CLASS (B1)
Hook Punch
Combos 3 & 4
Combos 6 (rear straight/front hook/rear straight) and 7 (front hook/rear straight/front hook)
Defense v. Hook Punch (extended)
Defense v. Hook Punch (covering)
Inside Defense review
Drill: defend straight or hook (left only, then right only)
Sparring: light sparring, 50% speed, with straights and hooks

ADVANCED CLASS (B1)
Punch one direction, kick in another
Drill: Group of 3. 1 focus mitt holder, 1 striker, 1 kick shield holder. Focus mitt holder and striker free work. Kick shield holder approaches striker and gets attention verbally. Striker includes a kick with any punch of the current combination.
Full Nelson – throw
Full Nelson – sweep
Drill: Defender stands in the middle of a crash pad with eyes closed. Attacker applies full nelson. Defender either throws attacker forward or sweeps attacker backward and finishes with combatives

BEGINNER CLASS (B1)

Straight Punch Review

Drill: belt drill

Advancing Straight Punch

Straight Punch Low

Inside Defense

Inside Defense v. Straight Punch Low

Drill: defend high or low straight punch

 

INTERMEDIATE CLASS (B1)

Back Kick

Drill: groups of 3; attack one target; when defender hears signal, make a back kick to a second threat then turn to continue attacking that threat; continue

Ground - Elbow Escape from Full Mount

Drill: groups of 4; start on ground, make Elbow Escape to stand up, then continue with drill as above until group leader says "down!" Reset and continue

 

ADVANCED CLASS (B1)

Thai Pads: Combo #3/block right low kick/Combo #3

Sparring: 10 second rounds (90% speed, light contact) with a 5 second break to find a new partner; 15 rounds

Gun from the Front - attacker pulling back on the gun or falling down from the punch

 

BEGINNER (B1)

Movement - include turning/pivoting

Straight Punch - Advancing

DRILL:

Groups of 2, Striker, Padholder. Begin facing each other just out of striking range. Padholder moves and Striker follows, maintaining distance. On instructor’s “GO!” cue Striker sends Straight - Advancing and continues with a burst of punches, ending by stepping offline and pivoting. Padholder reorients to square and both return to moving/awaiting next cue.

Hammerfirst - Forward

DRILL:

Same as above, but after Straight - Adv, Striker sends a burst of Hammerfist strikes before stepping offline/pivoting.

Choke Front w/ Push

DRILL - FINAL:

Groups of 3, designate A/B/C. (A) begins at one end of gym awaiting Choke Attack. (B) waiting to attack. (C) at opposite end waiting for pad cue. (B) chokes (A). After defending, (A) runs down , grabs pad and cues (C) for Straight - Adv + Hammerfist Burst. (C) steps offline and runs down to attack (B), while (A) sets up for pad cue.

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INTERMEDIATE (B1)

Headbutt (Front, Side, Rear)

DRILL:

Groups of 3-4, Striker, Pad1, Pad2, Pad3 (Tombstones). Striker begins back against wall, Pads pressing against. Pads jostle Striker, also raising pad and cueing “HEY!” for Headbutt. Striker sends appropriate Headbutt and fights off wall/out of Pads (Note, clinching is permitted if available). After getting free, reenter Pads and reset.

Choke Front Against Wall

Choke Rear Against Wall

DRILL:

Groups of 3-4, Defender, Pad1, Pad2, Pad3 (Tombstones). Same as above, but Pads can also drop and attack with either Choke depending on angle. NOTE: Pads should also attempt to turn Defender while jostling to create additional angles.

___________

ADVANCED (B1)

Review Ground Defenses:

Groups of 2. Defender lies on back. Attacker can apply any L2-L4 attack. After defense, switch roles.

Ground - Guillotine

Ground - Guillotine Defense

DRILL - FLOW

Groups of 2, A/B. (A) on back, (B) mounts and sends strikes, chokes, or headlocks. (A) defends as necessary. After roll (B) applies Guillotine. Reset, switching starting positions.

DRILL - FINAL: Free Roll

Groups of 2 begin in various starting positions (Mount, Guard, On-belly/back, Back-to-Back, etc.). On “GO!” begin fighting for dominance/submission. 1 minute rounds, rotate partners often.

BEGINNER CLASS (B1)

Straight Punch with Advance

Straight Punch with Retreat

Round Kick

Drill: A's hold for B's at one end of the mat. On instructor's "GO!" B's make Straight Punch with Advance all the way across room and at the end of mat, make a round kick right or left depending on A's hold. Then B makes Straight Punch with Retreat all the way back. Once A and B reach beginning point, they switch. Have students attempt to get the most rounds in as a team in 2 minutes. Winning team does not do 5 burpees.

Choke from the Side

Round Kick from the Ground

Drill: Groups of 3; A's hold pad; B's are Strikers/Defenders; C's are attackers. A holds for 4 Straight Punches with Advance, 4 Straight Punches with Retreat, and 2 round kicks right, 2 round kicks left. At any time, C can apply Choke from the Side OR give verbal cue of "DOWN" and B makes Round Kick from the Ground.

 

INTERMEDIATE CLASS (B1)

Hook Punch

Uppercut Punch

Drill: Focus mitt combinations 8 (Rear Uppercut/Lead Hook/Cross), 9 (Lead Uppercut/Cross/Lead Hook), and 10 (Cross/Lead Uppercut/Cross)

Drill: 30/60/90

30 Seconds: Nonstop Punches

15 Seconds Rest

60 Seconds: Knees in the Thai Clinch

15 Seconds Rest

90 Seconds: Striker starts with straight punches, on instructors call of “SPRAWL", defender sprawls, gets up and changes to Knee strikes. Switch strikes after every sprawl.

Basic Takedown Defense (quick review)

Inside Defense with Counter v. Left Punch

Inside Defense with Counter v. Right Punch (2 counters)

Inside Defense with Counter v. Right Punch (1 counter)

Drill: A can throw a left or right straight punch. B defends with an inside defense with counter from above with follow-up combatives.

Drill: Non-compliant Attacker: During follow-up combatives, A can make the beginning of a takedown by attempting to put shoulder to B's torso/waist and hands behind their legs. B should intercept with Basic Takedown Defense.

 

ADVANCED CLASS (B1)

Thai Pads

Round 1: Free work using combinations 1K-10K

Round 2: Free work. Add the following covering defenses and counters: Cover against the left hook and counter with a 7, cover against the right hook and counter with a 6,

Round 3: Free work. Add cover against the left hook to the body and counter with an 8, cover against the right hook to the body and counter with a  9

Full Nelson – finger strip

Full Nelson – throw

Full Nelson – sweep

BEGINNER CLASS (B1)
Palm heel strike
Round kick
Movement drill: alternate power palm heels and round kick from opposite leg on tombstone or Thai pads down the length of the mat. Then have the pad holder stand at angles to the front and side of the defender (in neutral stance). On the pad-holder’s command to go, the striker turns, delivers a palm heel/round kick combo.
Headlock from behind

INTERMEDIATE CLASS (B1)
Warm up: shrimp across mat. Forward single and two-leg shrimp backwards, side shrimp, and forward shrimp. Have students get used to the movements, then put them in a “shrimp box:” two strokes backwards, side, forwards, and side.
Ground- back fall break
Ground – forward roll
Ground – backward roll
Drill: Defender starts with eyes closed, attacker bumps hard from front or back. Defender does fall break or roll, then pops up and strikes the tombstone until “time” is called.
Ground – elbow escape
Drill: attacker has focus mitts or boxing gloves and tries to slap the defender’s shoulders. Defender must escape from a determined attacker in full mount while defending punches. 

ADVANCED CLASS (B1)
Focus mitt drills (MMA gloves or bare knuckles): Round 1- combos 1-10 with uppercut variable (last punch of combo is uppercut), Round 2- add elbow variable (add either elbow #1 or elbow #6 to the end of the combo, using opposite hand of last punch), Round 3- headbutt variable (same as elbow, but with head)
Jumping spinning back kick
Long gun from the front – live side
Drill: one attacker gives focus mitt combos while another attacker attacks with long gun, making sure to present live side. Repeat as desired.

BEGINNER CLASS (B1)

Quick combative review -- this is a self defense heavy lesson plan!

Choke from Behind with a Push

Choke from the Front with a Push

Drill: eyes closed, either attack

 

INTERMEDIATE CLASS (B1)

Uppercut

Focus Mitts: Combo #8 (right uppercut/left hook/right straight)

Focus Mitts: Combo #9 (left uppercut/right straight/left hook)

Defense v. Uppercut

Light sparring, emphasize uppercuts

Ground: trap and roll

 

ADVANCED CLASS (B1)

Focus Mitts: 3 rounds of 2 minutes

Clinch: striking and covering from the clinch

Gun from the Front (2 handed)

Gun Across Counter Top

Drill: gun defense with resisting attacker (pulling on weapon, punching at defender, etc. -- use headgear)

 

Beginner (B1)

Straight Punch with Advance

Straight Punch with Retreat

Drill: Striker; eyes closed, Pad holder holds pad at a close distance for a bit further away from striker and gives a verbal signal, striker makes either Straight Punch with Advance OR Straight Punch with Retreat.

Choke from the Side

Ground: Front Kick

Drill: Groups of 3, 1 Large Pad; Defender; on their back, Front Kick from Ground, get up and follow up with counter attacks, attacker makes a Choke from the side; Defender; defend and reset.

 

Intermediate (B1)

Side Kick (with and without advance)

Back Kick

Combo: Side Kick/Back Kick (both sides)

360 with counterattacks

Choke Behind with a Pull

Drill: Attacker fights back!

Groups of 3; Defender; non-stop strikes on pad; attacker makes Choke Behind with a Pull, as the defender is making their defense, attacker takes a step back and makes a 360 attack. Defender; makes the appropriate defense and continues with counterattacks on pad.

 

ADVANCED CLASS (B1)

Thai Pads: 3 Rounds of 3 Minutes.

Round 1: Combos- Include Kicks, Knee, Elbows

Round 2: Opposite Stance- add sprawls

Round 3: Kicks and Knees ONLY- Pad holder may call kick and knee combos to make this round challenging for their partner.

Long Gun from the Front – live side

Long Gun from the side- dead side

Ground: Leg Triangle

BEGINNER CLASS (B1)

Straight Punch with Advance

Straight Punch with Retreat

Drill: Striker; eyes closed, Pad holder holds pad at a close distance for a bit further away from striker and gives a verbal signal, striker makes either Straight Punch with Advance OR Straight Punch with Retreat.

Choke from the Side

Ground: Front Kick

Drill: Groups of 3, 1 Large Pad; Defender; on their back, Front Kick from Ground, get up and follow up with counter attacks, attacker makes a Choke from the side; Defender; defend and reset.

 

INTERMEDIATE CLASS (B1)

Side Kick (with and without advance)

Back Kick

Combo: Side Kick/Back Kick (both sides)

360 with counterattacks

Choke Behind with a Pull

Drill: Attacker fights back!

Groups of 3; Defender; non-stop strikes on pad; attacker makes Choke Behind with a Pull, as the defender is making their defense, attacker takes a step back and makes a 360 attack. Defender; makes the appropriate defense and continues with counterattacks on pad.

 

ADVANCED CLASS (B1)

Thai Pads: 3 Rounds of 3 Minutes.

Round 1: Combos- Include Kicks, Knee, Elbows

Round 2: Opposite Stance- add sprawls

Round 3: Kicks and Knees ONLY- Pad holder may call kick and knee combos to make this round challenging for their partner.

Long Gun from the Front – live side

Long Gun from the side- dead side

Ground: Leg Triangle