BEGINNER CLASS (B2)

Straight Punches

Knees

Elbows 2 and 3

Drill: Groups of 3; 2 kick shield holders; 1 striker. Striker begins by sending all out straight punches to pad. At any time, second kick shield holder can tap or give a verbal cue to the side or behind. Striker throws appropriate elbow depending on angle and follows up with 4 knees, and then immediately returns to throwing hard aggressive punches to punching pad.

Drill: Same as previous drill, but now when striker is throwing the elbow to follow up knees, the pad holder for punches sprints to a different spot in the room. Striker finishes their knees and must find original pad holder. Repeat.

Headlock from Behind

Drill: Same as previous drill except that pad holder cuing for elbow to knees can also drop pad and attack with Headlock from Behind. Striker will defend, and then return back to punching first pad.

 

INTERMEDIATE CLASS (D2)

Bobbing/weaving

Defense v. High Front Kick (redirect)

Partner drills; Boxing gloves and shin guards on

Round 1: Using gloves as focus mitts, A calls punch combinations 1-10. At any time, A can throw a hook with either hand at B. B defends by bobbing and weaving. If hook is to rear side of B's body, B counters with a combination 6. If hook is to lead side of B's body, B counters with a 7.

Round 2: A adds in attacking with a High Front Kick. B redirects and counters with a 6 or 7.

Ground – Guard Reversal

Drill: In addition to everything from Round 2, A calls "TAKEDOWN!" B either does back fall break or sits down safely. A gets in B's guard and B perform Guard Reversal. Both stand up and return to drill.

 

ADVANCED CLASS (D2)

2 Front Kicks with a Switch

All basic combatives on kick shield for target recognition. On instructor's call of "DOWN!" striker sprawls and throws a knee. On instructor's call of "SPRINT!" striker throws non-stop 2 Front Kicks with a Switch until they hear "TIME!" and then return back to target recognition.

Knife – kick from distance

Knife – defense v. downward stab

Drill: Ground, Pound, and Stab. Wearing a belly pad, A is at one end of the room with curved kick shield and knife. B is at other side of mat, eyes closed. A performs 30 Ground and Pound strikes on kick shield then picks up knife and sprints to B. A decides when to offer a verbal cue to B to open their eyes, or can choose to begin stabs with training knife to chest. If B has time, B should kick defense from a distance against the knife. Otherwise, B performs Defense v. Downward Stab. Repeat for time before switching.

BEGINNER CLASS (B1)
Hammerfist Forward
Hammerfist Downward
Tombstone Drill: Pad holder calls for “Punches!” striker delivers 2-5 hammerfists forward. Pad holder calls for “Kick!” striker delivers groin kick followed by 1-3 hammerfists downward. Second round, add sprawls.
Choke from the Side
Drill: 2-4 people. Same drill as above, but now attackers bring on choke from the side randomly. Strikers must defend choke, finish the fight, and return urgently to striking the pad.

INTERMEDIATE CLASS (D1)
Headbutt Forward
Headbutt Backward
Focus Mitt Drill: 1 pad holder, 1 striker. Pad holder only needs 1 focus mitt. Pad holder holds focus mitt ~1 inch behind striker’s head. Mitt holder taps striker’s head with the mitt. Striker delivers backward headbutt, looks, delivers elbow #3 to turn around, and then delivers 3-5 combatives to the focus mitt (punches, elbows, headbutts forward) before resetting.
Ground – Headlock Side weight Backward
Ground – Headlock Side weight Forward
Scramble Drill: 2 people. 1 attacker, 1 defender. Defender has 60 seconds to get out of the ground headlock from the side. Attacker must hold defender in headlock for 60 seconds. Attacker may transition from weight forward to weight backward as necessary to maintain control of defender. If defender is successful before time limit, immediately resent and go again.

ADVANCED CLASS (D1)
Scissor Front Kick
Scissor Round Kick
Thai Pad Drill: Pad holder calls for combos “1-10 round” or “1-10 front”. All combos must be delivered with appropriate scissor kick at the end. 1^st round establish range. 2^nd round establish power. 3^rd round add sprawls.
Ground – Leg Triangle from Guard
Ground fighting Drill: Starting from full guard, partners have 30 seconds to either improve their position or submit their partners. Winner may rest for 30 seconds after round, while partner does AMRAP of burpees for 30 seconds. Next round, partners switch positions. After both people have started in both positions, everyone finds a new partner.

BEGINNER CLASS (B1)

Straight Punches: Left/Right/Right/move out of range as pad holder tries to touch with tombstone pad (be sure the punches have power, then move away)

Straight Punch Low

Inside Defense v. Straight Punch Low

Headlock from Behind

Drill: groups of 3; one person makes Straight Punch Low; second person defends; third person attacks puncher with Headlock from Behind

 

INTERMEDIATE CLASS (D1)

Focus Mitts: 3 rounds of 2 minutes, emphasize movement after combination

Fall Break

High Fall Break

Defense v. Choke Full Mount

Defense v. Headlock Full Mount

Drill: non-stop punches; on command of "down," the defender makes a fall break; second attacker jumps on top in full mount and makes Choke or Headlock; defender defends, gets back up, then continues punching

 

ADVANCED CLASS (D1)

Thai Pads (3 rounds of 3 minutes: focus on power; fewer reps per round are OK as long as maximum power is generated in each combo)

One Arm Shoulder Throw

Guillotine

Defense v. Guillotine

BEGINNER CLASS (B1)

Straight Punch – emphasize starting from passive stance, or other unprepared positions

Hammerfist Down

Knees — practice knees without grabbing

Choke from Behind with a Push

INTERMEDIATE CLASS (D1)

Side Kick

Back Kick

Drill: groups of three; punch pad, third person gives signal to make Side Kick or Back Kick.

Review Choke from the Side

Review Choke from Behind

Drill: Recognize Distance — kick, hammerfist, elbow, or choke defense (from the side or behind)

ADVANCED CLASS (D1)

Shuttle Run (start at one end of the room, sprint to first line and back, second line and back, third line and back, etc.) x 5; 1 minute rest between runs, but must do 15 push ups during rest

Gun Front

Gun Behind

Machine Gun Takedown, gunman standing behind the defender

BEGINNER CLASS (B1)

Left/Right Combination

Advancing Punch

Movement - backward and forward

Combo: Left/Right/move back out of range of jab/Advancing Right Punch

360 (use focus mitts)

Drill: pad holder moves around and either calls for the combination above or makes 360 attack

Front Kick Vertical Target

Drill: use light Front Kick Vertical Target to body to maintain distance; when pad holder says "punch," make the combo above

 

INTERMEDIATE (D1)

Hook Punch

Combo#6 and #7

Defense v. Hook (covering)

Defense v. Hook (extended)

Drill: attacker makes any combination of 2 punches (straights and hooks); defender defends and makes 1 counterattack; do several rounds with different partners

Drill: attacker makes any combination of 3 punches (straights and hooks); defender defends and makes 2 counterattacks; do several rounds with different partners

Note: if your class already has experience and you have more time, include uppercut and uppercut defense

 

ADVANCED (D1)

Overhand Right Punch

Combo: Left/Right Straight/Left/Overhand Right

Side Kick Review - emphasize using forward leg for Side Kick from fighting stance in a fighting context (rather than self defense)

Pucking/Rowing Defense v. Medium Side Kick

Sparring: include Side Kicks and Overhand Rights

 

BEGINNER CLASS (B1)
Elbows 4 and 5
Round Kick
Drill: Group of three. 1 striker, 2 tombstone pad holders. Striker throws leg kicks at one pad holder, resetting between each kick. Second pad holder randomly approaches from behind jarring the striker with their pad. Striker must look first and deliver either elbow 4 or 5 as appropriate before turning and facing second pad holder. Second pad holder now holds for leg kicks and the drill continues.
Headlock from Behind
Drill: A/B drill. Half the class is group A, other half is group B. Group A attacks, group B defends. Attackers may either hold a pad for elbows 4 or 5 or headlock defenders from behind. Switch roles in the next round.

INTERMEDIATE CLASS (D1)
Round Kicks Low- Review
Side Kick (with and w/o advance)
Combination: Side Kick/Round Kick Low
Defense Vs. Hook (Covering)
Defense Vs. Uppercut
Drill: Focus Mitts: 2 rounds of 2 minutes; basic combination; Pad holder; anytime during the rounds makes a Hook OR Uppercut at the striker; striker makes the appropriate Defense and continues with combination.
Choke from Behind Against Wall

ADVANCED CLASS (D1)
Scissor Front Kick
Scissor Round Kick
Stick- Overhead Defense
Stick-Baseball Bat Defense
Drill: Thai pad free-work mixing in scissor front and round kicks. 1-2 attackers verbally get striker’s attention before bursting in with stick attack (overhead or baseball bat swing). Note: If padded sticks are available, attackers may start hitting the striker repeatedly (enough to get their attention, not enough to cause injury) with the same attack to trigger the defense response under higher stress.

BEGINNER CLASS (B1)

Conditioning: 30 rounds of straight punches, then groin kicks, then knees; 30 seconds of rest between each set of strikes; do 3 rounds each before switching

Advancing Straight Punch

Inside Defense v. Straight Punch

360

Drill: right hand only, defend Straight Punch or 360

Drill :left hand only, defend Straight Punch or 360

Drill: defend left or right, Straight or 360

 

INTERMEDIATE CLASS (D1)

Focus Mitts: Combinations 6 and 7

Defense v. Left Hook (extended and covering)

Inside Def. with Counter v. Left Punch

Inside Def. with Counter v. Right Punch (2 and 1 counterattacks)

Drill: slow work, defend left or right straight, include counters when possible; be sure to switch partners several times; add additional counterattacks

Fight Simulation Drill: attacker makes Left Punch: defender makes Inside Defense w. Counter; attacker then throws a right hook; the defender must defend and continue with counters

Fight Simulation Drill: attacker makes Right Punch; defender makes Inside Defense w. Counter (1 or 2); attacker than throws a left hook; defender must defend and continue with counters

 

ADVANCED CLASS (D1)

Thai Pads: 3 rounds of 3 minutes; at least one round in opposite stance

Ground: basic guard management; bottom person should try to prevent the top person from posturing up; if he does, do Kick Off From The Guard

Ground: Guillotine

Ground: Defense v. Guillotine

Ground: light sparring on the ground; several rounds of 2 minutes

BEGINNER CLASS (A1)

Punches-Straight

Hammerfist Downward

Round Kick (Both sides)

Conditioning Drill: 1 round of 3 minutes

10 Punches - Straight

1 Sprawl

10 Hammerfist Downward

1 Sprawl

10 Front Kicks (Both sides)

1 Sprawl

10 Round Kicks (Both sides)

1 Sprawl

*Run a lap around the room then start again from the top!

Inside Defense

Drill: defender starts from the ground, does 5 push ups and quickly stands up; once the defender is on his/her feet, the attacker makes an Inside defense attack or holds a pad for Punches; defender makes the appropriate defense or attacks the pad until pad holder calls “time!”, reset!

Choke from the side

Choke from behind with a push

 

INTERMEDIATE CLASS (D1)

Focus mitt combinations 1-4 (experienced students, try opposite stance OR add a sprawl) 3 rounds of 2 minutes

Defense v. Hook (extended)

Defense v. Hook (Covering)

Drill: Focus mitt combinations 1-4; anytime during the drill, pad holder attacks with a hook punch, striker; make a successful defense and continue working the combinations

Choke from Behind with a pull

Drill: defender; non stop strikes on the pad, defend Choke from behind with a pull and continue attacking the pad

 

ADVANCED CLASS (D1)

Scissor Round Kick

Spinning Heel Kick

Kicking combination: Scissor Round Kick/Spinning Heel Kick

Sliding Defense v. Spinning Heel Kick

Stopping Defense v. Spinning Heel Kick

Stick – Baseball bat swing

Drill: Eyes Closed, attacker gives a verbal signal and attacks with a Spinning Heel Kick (Slowly!) OR baseball bat swing (Also Slowly!)

BEGINNER CLASS (B1)

Punches Straight

Straight Punch Low

Combination: Left/Right combination, Straight Punch Low

Elbow 4-7

Inside Defense v. Straight Punch Low

Choke from the Front with a push

Drill: Eyes closed, defend choke with a push or Inside defense v. Straight Punch Low

 

INTERMEDIATE CLASS (D1)

Muay Thai Pads

Round 1- Cross, Hook, Right Round Kicks, Right Knee

Round 2- Cross, Hook, Cross, Left Round Kicks, Left Knee

Round 3- Cross, Hook, Right Round Kicks, Right Knee,

Cross, Hook, Cross, Left Round Kicks, Left Knee

Choke from Behind with a pull

Drill: Basic combos on pads, Choke from behind with a pull

 

ADVANCED CLASS (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 and gives a verbal signal, striker; 2 Back Kicks with a Switch and continue working combination on pads

Advanced Gun- under chin, in mouth, grabbing hair etc.

Advanced Gun- from Kneeling Position

Drill: 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 CLASS  (B1)

Hammerfist forward

Hammerfist downward

Drill: 30 seconds non-stop aggressive hammerfists forward. On instructor's call of "DOWN!" both pad holder and striker kneel and striker throws hard and fast hammerfists for another 30 seconds. Instructor calls "DOWN!" and striker lays on back, pad holder mounts or stands over striker, and striker makes hammerfists from prone position. Last "DOWN!" is 30 seconds of ground and pound with striker mounted on pad.

Choke from Behind with a Push

Drill: Split class into A's and B's. A's stand in neutral with eyes closed. B's are roaming attackers and can push from the front for 6-10 hammerfists until pad holder calls "TIME!" or apply Choke from Behind with a Push.

 

INTERMEDIATE CLASS (D1)

Front Kick to a Vertical Target (review)

Side Kick

Uppercut Back Kick

Drill: Monkey in the Middle; 2-3 pad holders; 1 striker. Striker stands in center. When pad holder (stationed at front, side, or behind) give verbal cue, striker throws the appropriate combative from above given the angle. Emphasize non-stop verbal cues for a dynamic round.

Drill: Same as above except now striker must follow up with non-stop hand combatives. Pad holders may interrupt with verbal cue after just 1 or 2 strikes or make striker work for longer.

Choke from Behind Against a Wall

Choke from Behind with a Pull

Drill: A/B Drill. A's are stationed facing the wall, a foot or so away. B's are roaming attackers and can apply Choke from Behind Against a Wall or Choke from Behind with a Pull.

 

ADVANCED CLASS (D1)

Plucking/Rowing Defense v. Side Kick

Scissor Round Kick

Thai Pads

Round 1: Free work with punches and kicks. Pad holder can throw side kick at striker at any time. Striker defends with Plucking/Rowing Defense v. Side Kick

Round 2: Add sprawls

Round 3: When pad holder calls "UP!" striker throws a Scissor Round Kick to the Thai Pads

Gun from Behind, Attacker Close (hug defense)

Drill: Groups of 3. 1 pair of thai pads; 1 striker/defender; 1 attacker. Repeat work from Round 3 on Thai Pads. Attacker can apply Gun from Behind, Attacker Close (hug defense) at any time. Defender makes defense and immediately returns back to pads.