BEGINNER CLASS
Palm Heel Strike
Hammer fist Forward
Combo: R&L-Palm Heel Strike/Right Hammerfist/Right Elbow
Choke from Behind with a push
Drill: Defender; eyes closed defend either Choke OR make non-stop Palm heel strikes on pad when bumped by the attacker/pad holder
Ground: Round Kick
Quick Drill: Ground: Round Kick, get up, non-stop Hammerfist Forward
INTERMEDIATE CLASS
Focus Mitts: 3 Rounds of 2 Minutes- Opposite Stance
Headbutt Forward
Combo: Jab/Cross/Hook/Headbutt
Choke from Behind with a Pull
Drill: Groups of 3, Focus Mitts; Striker works combinations on mitts; attacker makes Choke from Behind with a Pull, defender makes a strong defense and continues working the mitts.
Ground: Fallbreak back, high
Ground: Forward roll
ADVANCED CLASS
Thai Pads- 3 rounds of 2 minutes, (opposite stance), 200 meter run between rounds
Full Nelson- Finger Strip
Full Nelson- Throw
Ground: Guillotine
Ground: Defense v. Guillotine
BEGINNER CLASS
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
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
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
Straight Punch
Palm Heel Strike
Hammerfist Forward
Drill: Tombstone pad holder calls for a number between 1 and 6. Striker throws that number of hand combatives in broken rhythm (not just left/right), using a combination of Straight Punch, Palm Heel Strike, and Hammerfist Forward.
Drill: Striker begins with nonstop aggressive hand combatives. After 15 seconds, instructor calls "DOWN!" and both Pad holder and Striker move to kneeling, where Striker continues a flurry of hand strikes. After another 15 seconds, Striker safely gets on back, Pad holder stands over them, and Striker must throw hand combatives from the prone position. On instructor's call of "UP!" they move back to kneeling. The last 15 seconds should be with both Striker and Pad holder standing.
Choke from the Front (1-handed)
Choke from the Front with a Push
Drill: A/B Drill. A's stand in neutral position with eyes closed. B's are roaming attackers and can attack with Choke from the Front (1-handed) or Choke from the Front with a Push.
INTERMEDIATE CLASS
Headbutt Forward
Headbutt Side
Headbutt Backward
Drill: Striker begins in neutral with eyes closed. Pad holder gives verbal cue at very close range from either the front, side, or behind. Striker performs appropriate headbutt, then when pad holder takes a step back, follows up with mid-range Level 1 combatives, i.e. punches/palms, or hammerfist to side followed up by punches/palms until pad holder calls "TIME!"
Drill: Same as previous drill except instead of only taking a step back after the headbutt, Pad holder can stay in the same spot. If Pad holder does not take a step back, Striker should turn and face and follow up with frame-hold or clinch knees until Pad holder calls "TIME!"
Choke Behind Against Wall £
Choke Behind with a Pull
Drill: A/B Drill: A's line up facing wall. B's are roaming attackers and can attack with Choke from Behind Against a Wall, Choke from Behind with a Pull, or grab a pad and verbal cue for Headbutt Backward to follow up combatives (hand strikes or knees) until B calls "TIME!"
ADVANCED CLASS
Jumping Spinning Back Kick
Drill: Shared Interval Round 1: Partner groups; 1 curved kick shield; 4 minute round. 15 seconds maximum effort, on instructor's call of "SWITCH" Partner A gives pad to B and immediately begins striking with the same combative B just completed. Combatives in this order: 1) hand combatives, 2) Front Kick Groin, 3) 2 punches and a push up, 4) Jumping Spinning Back Kick.
Drill: Shared Interval Round 2: Same as above with the following order of combatives: 1) Straight Punches, 2) Jumping Spinning Back Kick, 3) Round Kick to a Sprawl (alternating kicking leg), 4) clinch knees.
Gun to the Side of the Head
Drill: Groups of 3; 1 Pad holder; 1 Attacker; 1 Striker/Defender. Pad holder holds for any two hand combatives or 1 kick (round kick, Front Kick Groin, Front Kick to a Vertical Target, Jumping Spinning Back Kick, etc.). Striker must throw the appropriate combative based on the hold. Attacker can apply Gun to the Side of the Head at any time. Striker makes defense and immediately returns to striking pad.
BEGINNER CLASS
Elbow #4
Elbow #5
Drill: 1 striker, 1 tombstone pad holder. Striker starts in passive stance, pad holder bumps striker with pad. Striker delivers either elbow 4 or 5 and gets to control position as quick as possible. 3-5 combatives once in control position before resetting.
Headlock from Behind
Drill: Same as above, but now add headlock from behind to possible attacks
INTERMEDIATE CLASS
Uppercut back kick
Drill: Partners practice delivering uppercut back kick & turning into control position as quick as possible. Deliver combatives once in control position before resetting.
Ground - Headlock from side (weight forward)
Ground - Headlock from side (weight back)
Rodeo Drill: 1 minute rounds. Each partner gets to be attacker (Ground - headlock from side) for a full minute. Attacks may only shift weight forward & backward to prevent defender from escaping. Defender must escape as many times as possible in 1 minute.
ADVANCED CLASS
Jumping Spinning Back Kick
Thai Pads: 3, 1-minute rounds. Freework combinations. Mix in as many jumping spinning back kicks as possible.
Ground - Guillotine
Ground - Defense vs. Guillotine
Ground Sparring: 90 second rounds. Both participants try for submissions (maintaining a dominant position is a secondary objective). Light palm strikes are allowed, particularly if any participants attempt to simply hold on and stop trying to improve their position.
BEGINNER CLASS
Straight Punch Review
Left/Right Combination
Round Kick (both legs; discuss switching movement with foreward leg)
Combo #1 to tombstone pad
Combo #2 to tombstone pad
Choke from Behind with a Push
INTERMEDIATE CLASS
Tombstone Pad: 2 rounds of 2 minutes; emphasize straight punches and elbows #1 and #6 to pad
Side Kick- include turning to face new threat
Drill: groups of 3; one person does basic strikes to tombstone pad; second pad holder from either side gives signal; defender makes Side Kick, then turns to continue striking the new threat; do TWO rounds of 1 minute each, alternating.
Choke from the Front Against a Wall
Choke from Behind Against a Wall
ADVANCED CLASS
Thai Pads: 3 Rounds of 2 minutes, 1 minute rest. Combos 6 & 7, sometimes punches only, sometimes ending with knees, sometimes ending with elbows. Focus is on power, NOT cardio, so allow short reset or break between striking combinations.
Sparring drills: 4 rounds of 1 minute; each round, one person attacks with 3-4 strikes; the other person defends and counters; the original attacker should just cover up rather than defend;
Long Gun from the Front, live and dead side
BEGINNER CLASS
Punches- Straight Punch
Straight Punch Low
Knee Strike (quick review)
Combo: Straight Punch Low, 4 straight punches, 2 knees
Inside Defense
Inside Defense v. Straight punch Low
Drill: defender eyes closed; inside defense or defense against a low punch
Headlock from behind
Drill: defender eyes closed; inside defense or defense against a low punch, Headlock from behind
INTERMEDIATE CLASS
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
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
Have your class do a 1000 burpees and call it day! Just kidding, Happy April fools!
BEGINNER CLASS
Straight Punch with Advance
Drill: Eyes Closed, partner holds pad either in normal punch range or a step out, partner has to open eyes and make the appropriate punch.
Choke from behind with a push
Drill: Groups of 3- Defender; eyes closed, on pad holders signal, defender makes an advancing push followed by a punch flurry, 3rd person comes up from behind and makes choke form behind push, defender defends, then resets.
INTERMEDIATE CLASS
Side Kick
Back Kick
Drill: Groups 5; Defender in the middle, pad holder will say "Hey!", defender makes the appropriate kick
Bearhug Front- Arms Caught
Bearhug Front - Arms Free (with space)
Bear Front- Arms Free
Drill: Divide the class into A/B. A's close their eyes, B's attack anyone in the room with a front bear hug
ADVANCED CLASS
Gun from the Front
Gun to the Side of the Head
Gun from the side, Behind the Arm
Drill: Disturbance Drill; Groups 4-5; Defender is in the middle, pad holders are SAFELY, shoving defender while yelling, shouting and creating chaos, attacker makes gun threats from todays lesson.
BEGINNER CLASS
Straight Punches
Drill: Left Punch 20 times, Right Punch 20 times x 2
Elbows 1-3
Combo: Left Punch/Right Elbow
Choke From Behind
INTERMEDIATE CLASS
Front Kick with Advance – train from both fighting and neutral stance
Drill: eyes closed; pad holder shoves the defender and steps back, holding the pad for groin kick; defender opens eyes and bursts forward with Front Kick with Advance
Defense v. Low Round Kick (absorbing)
Defense v. Low Round Kick (shin block)
Drill: Inside Defend Straight Punch or Low Round Kick
ADVANCED CLASS
Slow Fighting – no gloves, light strikes with open hands, light contact
Stick Overhead – defense v. off angle (dead side)
Practice this also against an attacker making a downward swing with two hands or an attacker swinging downward with the right hand, but from the left side of the attacker’s body
Drill: groups of 4; defender fights with one attacker using open hands; second attacker picks up stick to attack; fourth person calls out warning, and the defender must break off and defend the stick.
BEGINNER CLASS
Front Kick Vertical Target review
Knees – include Muay Thai Clinch
Knees – spinning on the centerline (explain concept of using attacker as a shield)
Combination: Front Kick Vertical Target, Clinch, Knee, spin, Knee
360 – include counterattacks
Drill: 2 attackers; defender’s eyes are closed; on verbal signal, the defender opens his eyes and either makes Front Kick Vertical Target/Knee combination or defends 360 and counterattacks; in either case, the defender must then spin to avoid a 2nd attacker
INTERMEDIATE CLASS
Drill: Tabata Ground and Pound- 4 Rounds of 20 seconds, 10 seconds rest between rounds.
Defensive Front Kick
-Defensive front Kick followed by counter attacks
Drill: Groups of 2, 2 large shields; striker; non- stop strikes from mount position, pad holder gives a verbal signal “Hey!” and starts to walk towards striker, striker; quickly stands, makes a Defensive Front Kick and continues with counter attacks until pad holder calls “time!”, Striker then gets back to working the pad from mount position.
Outside Defense 1-3 Review
Hairgrab from the Front
Drill: eyes closed, hair grab OR verbal signal and defend wild punch
Bearhug Front Arms Caught
Drill: as above, add in bearhug
ADVANCED CLASS
2 Front Kicks with a Switch
Drill: 10 rounds- 5 Jump Squats, 3 x 2 Front Kicks with a Switch
Sliding Def. v. High Round Kick
Stick- left handed attacker
Drill: Sliding defense v. high round kick OR stick
BEGINNER CLASS
Punches-Left/Right combination
Knees (emphasize switch knee and returning to stance)
Elbow 1
Partners; curved kick shield
Round 1: Pad holder calls any number 1-4. Striker throws that number of straight punches, beginning with lead hand.
Round 2: Pad holder calls 1Knee-4Knee. Striker throws that number of straight punches followed by opposite knee, i.e. 1Knee=Jab/Rear Knee, 2Knee=Jab/Cross/Lead Knee
Round 3: Pad holder calls 1Knee-4Knee. Striker throws combination followed by opposite elbow 1, i.e. 1Knee=Jab/Rear Knee/Lead Elbow 1, 2Knee=Jab/Cross/Lead Knee/Rear Elbow 1.
Wrist Releases (emphasize Defender appearing compliant, not showing aggression on release, and making space into a good modified fighting stance)
360 Defense vs. the Haymaker
Drill: A/B Non-compliant attacker. A's are standing with eyes closed in neutral. B's can apply wrist release and back off once Defender makes space, verbal cue and then throw Haymaker when Defender's eyes are open, or apply wrist release and when Defender releases wrist, make Haymaker.
INTERMEDIATE CLASS
Uppercut punch
Partners; focus mitts
Round 1: Combinations 7 (Lead hook/Cross/Lead Hook) and 8 (Rear uppercut/Lead hook/Cross)
Round 2: Combinations 9 (Lead uppercut/Cross/Lead Hook) and 10 (Cross/Uppercut/Cross)
Round 3: Combinations 7, 8, 9, 10 + 2UP (Jab/Rear Uppercut) and 3UP (Jab/Cross/Lead Uppercut)
Outside Defense #5
Hair Grab from Behind
Drill: A/B/C. A is holding focus mitts calling combinations from Round 3. B is Striker/Defender. C can verbal cue and throw punch from B's side for Outside Defense #5, or apply Hair Grab from Behind.
ADVANCED CLASS
Partner and Kick Shield
1 2 minute round of basic target recognition each: 2 punches, Front Kick Groin, Round Kick, Knee, or Front Kick to a Vertical Target.
Drill: Combative Stations: Multiple Lines of 5 or so depending on numbers (add G&P to a pad if you need to even the group numbers up). One minute at each station, non-stop, as hard and fast as possible. 10 seconds to transition to next pad. After full rotation, pad holders and strikers switch roles.
Round 1 Stations:
-Straight punches
-FGK
-2 round kicks right, 2 round kicks left
-Two Knees with a Switch
-Two Front Kicks with a Switch for Advanced
Round 2 Stations:
-2 palms to an elbow
-Clinch Knees
-Forward Hammerfists
-Two Back Kicks with a Switch
-2 punches to a burpee
Machine Gun Takedown
One Arm Shoulder Throw