BEGINNER CLASS (A3)

Conditioning!

Movement- Fighting Stance Moving Forward, Left, Right, Back

Palm Heel Strikes

Front Kick Groin

A/B Drill

L/R Combination

Knees

Tabatta Strikes- 20 seconds work/10 seconds rest- 4 Rounds

Choke from behind

Drill: groups of 4-5; defender is in the middle, make the appropriate strike when bummed by the or defend Choke from Behind

 

INTERMEDIATE CLASS (A3)

Belt Drill

Hook Punch

Uppercut Punch

Combination: Left Uppercutt/Right Cross/Switch Left Round Kick (left leg)

Combination: L/R Uppercut/Left Hook/Right Cross/Right Round Kick

Defense v. Low Round Kick (absorbing)

Drill: Light Sparring-2 rounds of 90 seconds- include low round kicks

Hair Grab Behind

Bearhug from Behind

Drill: Groups of 3; Light Sparring (open hands), one defender, one attacker and one sparring opponent; At any point during the sparring match the attacker attacks with a Bearhug form behind OR Hair Grab from behind. Defender makes the appropriate defense and continues to spar.

 

ADVANCED CLASS (A3)

Warm up with light Sparing: 2 rounds of 2 minutes, Open hand, Shin Guards on

Sparring: Gear on; 2 rounds of 90 seconds

Stress Sparring Drill: 1 round-3 min; Groups of 3, one large shield, 2 sparring opponents and one pad holder; Fighter-A; non stop strikes on pad, on instructors signal “FIGHT!” , Fighter-B advances towards Fighter A and they start to spar; on instructors signal “BACK!” Fighter A-gets back on working the pad with non-stop

strikes- repeat!

Stick- Dead Side

Stick- Left handed attacker

Beginner (A3)

Palm Heel Strike

Front Kick to Groin

Knees

Partners; Curved Kick Shield

Round 1: Target recognition for 2 Palm Heel Strikes or 1 Front Kick Groin

Round 2: Pad holder can call “TAKEDOWN” at any time. Striker makes Basic Takedown Defense, knee,  and spins on centerline for one more knee

Drill: Multiple Attacker Stack. Groups of 3. 2 pad holders. Defender tries to stack attackers.

Basic Ground Position

Front Kick from the Ground

Round Kick from the Ground

Drill: Multiple Attacker Stack + Ground. Attackers can call “DOWN!”. Defender gets in Basic Ground Position, attacks closest target, grabs leg of defender to side to get up.

 

Intermediate (A3)

Thai Pads and Shin Guards

Drill: Combinations 1-4 with a kick. Pad holder can throw the low round kick to striker. Striker defends using the shin block.

Drill: Same as previous drill, but after performing shin block, striker touches defending leg down and then launches that same leg to return with a body level round kick to the Thai pads.

Drill: Puke round! 30 seconds power punches Left/Right combination. 30 seconds 2 round kicks right, 2 round kicks left. 30 seconds speed punches.

Bearhug from the Front, Arms Free

Bearhug from the Front, Lifting

Drill: Circle of Death. Break class into small groups of 3 or 4. 1 defender, everyone else is an attacker. Defender stands in neutral with eyes closed. Attackers can apply Bearhug from the Front, Arms Free OR Bearhug from the Front, Lifting OR any Level 1 self defense technique.

 

Advanced (A3)

Focus mitts; 4 minute rounds

Round 1: Free work on the focus mitts adding Spinning Outside Slap Kick to any combination ending in hook punch (combinations 3, 7, or 9). Show students how to use the hook to cover/distract from initial step across centerline that sets up spin.

Round 2: Focus mitts in opposite stance. Spinning Outside Slap Kick from opposite stance only required for black belts and black belt candidates.

Double Leg Takedown

Hip Throw

Drill: A/B Drill. A’s can attack B’s with any Level 1-3 self defense technique. B’s finish with the initial set up for a Hip Throw when possible/appropriate.

BEGINNER CLASS (A3)
Front Kick Vertical Target
Knees
Combo: Left/Right/pad holder backs up slightly/Front Kick Vertical Target/Knee
Choke From Behind (include combo whenever possible)

INTERMEDIATE CLASS (A3)
Focus Mitts: Combinations 6 and 8 (focus on right lead)
Hair Grab from the Front
Bearhug from Behind, Leverage on Finger
Drill: eyes closed, either attack

ADVANCED CLASS (A3)
Thai Pads – 2 rounds of 2 minutes
Sparring – hands only
Gun from the Front
Machine Gun Takedown

BEGINNER CLASS (A3)

Punches- L/R Combination

Left/Right/Right Elbow to Pad

Drill: light striking on the pad with straight punches; on the pad holder’s command (“go!”) burst in with Left/Right/Right Elbow aggressively, then move back out and continue with light strikes.

Choke from Front

Drill: eyes closed, either defend Choke from the Front or hit with pad and make Left/Right/Right Elbow combination

 

INTERMEDIATE CLASS (A3)

Focus Mitt Combination: Right Uppercut/Left Hook

Focus Mitt Combination: Right Uppercut/Left Hook/Right Cross

Focus Mitt Combination: Right Uppercut/left Hook/Right Cross/Side Step to Left/Right Cross

Bearhug from the Front – Arms Free (space and base)

Bearhug from the Front – Neck Leverage

Drill: eyes closed; partner either pushes, defender opens eyes and makes punch combination OR partner attacks with Bearhug and defender must defend appropriately.

 

ADVANCED CLASS  (A3)

Thai Pads – basic combinations

Drill: groups of 3, two with thai pads; striker must make combinations while moving to keep second pad holder “lined up” so the striker deals with only one at a time; now and then, the second pad holder jumps in and becomes the first pad holder; BLACK BELTS do this from an opposite fighting stance.

Stick- Overhead defense

Drill: Defender starts on their knees, attacker gives a verbal signal and makes an Overhead Stick attack, defender must get to his/her feet as quickly as possible and make an aggressive defense

Beginner (A2)
Movement-Fighting stance (forward, left, right, and back)
Straight punch w/ advance & retreat
Inside defenses
Drill: Group of 3 with 1 tombstone pad. Pad holder moves 1 step in fighting stance in any direction & calls a straight punch combo. Striker moves back into range and delivers combo. When 3rd person randomly yells "Threat!" pad holder backs away, & striker turns to face 3rd person. 3rd person throws an advancing straight punch at striker which should be defended w/ an inside defense. After defending, striker & pad holder resume movement & combos

Intermediate (A2)
Review round kicks
Defense vs. high round kicks (reflexive, 2 points of contact, 3 points of contact, & covering)
Bearhug behind arms free
Drill: defender starts with eyes closed, attacker bearhugs defender from behind (arms free). Defender goes through defense & disengages after combatives. Attacker throws 1 high round kick immediately after being disengaged for defender to defend. Then reset.

Advanced (A2)
Scissor Front Kick
Scissor Round Kick
Knife- defense vs. backslash
Drill: Attacker "hides" knife in their waist band. Attacker holds kick shield for either scissor front or scissor round kick. After defender delivers kick, attacker staggers back, drops pad and draws knife to attack with a backslash. After defender completes defense, reset.

Beginner (A2)
Straight punches (high and low)
Rearward elbows (3, 4, and 5)
Drill: padholder calls out a number 1-5 corresponding to the number of straight punches (high and low) that the striker must execute in any combination they like. At random intervals, another pad holder will bump from behind with a tombstone, and after striking with a rearward elbow they return to striking the 1st pad.
Headlock from behind

Intermediate (A2)
Inside and outside slap kicks
Line drills (drive padholder back in straight line): 1 - R inside slap kick to tombstone, step L straight knee; return with retreating Jab/cross 2- R power cross, step left round kick; return with cross/hook combo
Reverse headlock standing
Drill: defender starts with eyes closed, 1st attacker either bumps with kick shield and holds for strikes or attacks with reverse standing headlock. After either "GO" command from padholder or successful defense, the defender runs to find 2nd attacker in the room, where they deliver strikes to a kick shield until "TIME" is called

Advanced (A2)
Review advancing straight punches
Advanced fun (from front, assailant using off hand)
Drill: while defender strikes tombstone pad, attacker comes up and attacks with gun in left or right hand and a focus mitt in another. Defender redirects correctly, punches the mitt, disarms the gun, and returns to the tombstone. Repeat drill again but using additional "attackers" disturbing defender with focus mitts or kick shields.

Beginner (A2)

Left/Right combo

Round Kick

Knee

Drill 1: Left/Right combo/Right Knee or Left/Right combo/Left Knee

Drill 2: Left/Right combo/Right round kick or Left/Right combo/Left round kick (depending on hold)

Drill 3: Left/Right combo/Right Round Kick/Right Knee or Left/Right combo/Left round kick/Left knee (depending on hold)

Headlock from Behind

Drill: Groups of 3; 1 pad holder; 1 Striker/Defender; 1 Attacker. Pad holder is holding for Drill 3 from earlier in class. Attacker can apply Headlock from Behind at any time. Defender makes defense and immediately returns back to pad.

Intermediate (A2)

Thai Pads

Round 1: 1K-4K or 1Knee-4Knee, on pad holder's call

Round 2: Add an opposite hand straight punch to calls with a kick (i.e. 1K=Jab/Right Kick/Jab, 2K=Jab/Cross/Left Kick/Cross) and an opposite elbow to calls with a knee (i.e. 1Knee=Jab/Right knee/Left elbow, 2Knee=Jab/Cross/Left knee/Right elbow). Emphasize returning back to a good stance after lower body combatives and being prepared to follow up with additional combatives from a balanced position.

Round 3: Puke round! 30 seconds Left/Right power punches, 30 seconds 2 round kicks right and 2 round kicks left, 30 seconds clinch knees, 30 seconds 2 punches and push up, 30 seconds speed punches.

Inside defense v. Left/Right combo

Inside defense v. Left/Right,= (lean back and trap)

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

Drill: 3 for 3, defend against the Left/Right combo or High Round Kick

Advanced (A2)

Scissor Front Kick

2 Jumping Front Kicks

Jumping Round Kick

Drill: Fancy kick puke round! 30 seconds left/right power punches, 30 seconds 2 round kicks right and 2 round kicks left, 30 seconds Scissor Front Kick, 30 seconds 2 Jumping Front Kicks, 30 seconds Jumping Round Kick, 30 seconds speed punches.

Plucking/Rowing Defense v. Side Kick

Sparring drills:

Round 1: 3 step sparring, hands only (A will throw 3 punches while B actively defends. Partners constantly switch roles back and forth until Instructor calls time.)

Round 2: 3 step sparring, boxing and low round kick

Round 3: 3 step sparring, boxing, low round kick, and side kick

Remainder of class is free sparring rounds

BEGINNER CLASS (A2)
Palm Strike
Front Kick to the Groin
Round Kick
Combo: Left Palm Strike/Right Round Kick
Combo: Right Palm Strike/Left Round Kick
Choke Front (1 had)

INTERMEDIATE CLASS (A2)
Strikes from mount position
Outside Slap Kicks (both sides)
Drill: A/B Drill- Strikes from the mount position on one end, and Outside Slap Kicks on the other.
Reverse Headlock Standing
Ground- Trap and Roll (quick review)
Drill: Groups of 3; defender; Strikes from the mount, 2nd person safely tackles defender off the pad and mounts them, defender;  escapes the mount and gets up, 3rd person, then immediately makes Reverse Headlock. Repeat.

ADVANCED CLASS (A2)
Thai Pads – 2 rounds in opposite stance
Scissor Round Kick
Knife – Kick From Distance
Knife – Defense v. Forward Slash
Knife – Defense v. Back Slash  

BEGINNER CLASS (A2)

Straight Punches

Knees (emphasize Muay Thai clinch)

Combo: Left/Right/Right Knee (no clinch)

Combo: Left/Right/Left Knee (no clinch)

Combo: Left/Right/thai clinch/Right Knee

Combo: Left/Right/thai clinch/Left Knee

Choke from Behind with a  Push

INTERMEDIATE CLASS (A2)

Focus Mitts: Combo #8

Focus Mitts: Combo #9

Self Defense Review (basic chokes from Level 1)

Bearhug from Behind, Arms Free

Bearhug from Behind, Arms Caught

Drill: eyes closed, any bearhug from behind Or any choke defense OR basic striking to the pads (punches, knees, kicks, etc. until pad holder says "time!")

ADVANCED CLASS (A2)

Thai Pads: Left/Right/step and pivot right/Left Round Kick

Thai Pads: Left/Right/Left Hook/step and pivot left/Right Round Kick

Self Defense Review (chokes, headlocks, bearhugs)

Basic Gun Review (all techniques your students know: gun from the front, gun to the side of the head, gun from behind, touching, gun to the side in front of the arm, etc.)

Drill: eyes closed, any self defense, striking pads, or gun threat, non-stop!

BEGINNER CLASS (A2)

Left/Right Combination

Round Kick - practice forward and rear leg; with forward leg, discuss options of stepping into the kick v. switch kick, and practice both

Combo #1K and 2K (left/right round kick and left/right/left round kick)

Choke from Behind with a Push

Drill: eyes closed; attacker either pushes from the front and defender makes combo #2 OR the attacker makes Choke from Behind with a Push

 

INTERMEDIATE CLASS (A2)

Focus Mitts: Left/Right/cover v. right hook/Right

Focus Mitts: Left/Right/Left Hook/cover v. left hook/Left Hook

Defensive Front Kick

Side Positions and Strikes

Arm Lock from Side Control

Drill: light Defense Front Kick to opponent's body (no pad); opponent falls down; defender drops into Side Control, makes some strikes, then makes Arm Lock.

 

ADVANCED CLASS (A2)

Thai Pads - 3 rounds of 2 minutes, : 30 second rest

Ground - Hands Pinned Together (snow angel)

Ground - Hands Pinned Together Above Head (trap and roll)

Ground - Arm Triangle

Ground - Leg Triangle

Drill: light ground sparring