BEGINNER CLASS (B1)
Combination: Left/Right/Left Knee
Combination: Left/Right/Left/Right Knee
Elbows 4-7
Drill: eyes closed; pad holder strikes the defender from various angles behind and the sides; defender gives the appropriate elbow, then turns to give additional strikes.
Choke from the Side – work both sides

INTERMEDIATE CLASS (D1)
Back Kick
Drill: Back Kick from either side, then turn and make additional counters
Choke from Behind (review)
Choke from Behind Against Wall
Drill: stand facing wall; from behind, attacker pushes with pad then holds for Back Kick OR makes Choke from Behind Against Wall

ADVANCED CLASS (D1)
Side Kick (review)
Plucking/Rowing defense v. medium side kick
Stick – Overhead Defense
Drill: eyes closed, either side kick or Stick Overhead

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)

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)
Straight Punch with Advance
Straight Punch with Retreat
Drill: pad holder starts at punching range, moves deliberately forward or back; puncher must react with an advance or retreating punch
Front Kick
Headlock from Behind
Drill: pad holder moves around the room, offering targets for front kick, or straight punch with advanced; at the same time assign 2-3 attackers to move around, giving headlock from behind to the strikers at random

INTERMEDIATE CLASS (D1)
Muay Thai Pads
Round 1- Cross, Hook, 2 Right Round Kicks, Right Knee
Round 2- Cross, Hook, Cross, 2 Left Round Kicks, Left Knee
Round 3- Put the two combos together (Cross, Hook, 2 Right Round Kicks, Right Knee,
Cross, Hook, Cross, 2 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, gives a verbal signal, striker; 2 Back Kicks with a Switch.
Advanced Gun- under chin, in mouth, grabbing hair etc.
Advanced Gun- from Kneeling Position
Dril: 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 (B1)

Straight Punches

Hammerfist Forward

Front Kick Groin

Round Kick

Drill: Shared interval round; 15 seconds on then switch back and forth for 4 minutes. As hard and fast on work interval as possible!

2 times through of:

15 seconds Straight Punches (switch pad on Instructor’s call and partner immediately begins their 15 seconds of striking!)

15 seconds Front Kick Groin (switch)

15 seconds Hammerfist Forward (switch)

15 seconds 2 Round Kicks right leg, 2 round kicks left leg (switch)

Headlock from Behind

Drill: Groups of 3; 1 pad holder; 1 striker/defender; 1 attacker. Pad holder can hold for 2 straight punches or 2 forward hammerfists, 1 Front Kick Groin, or 1 round kick. At any time, Attacker can apply Headlock from Behind. Striker makes defense and immediately returns to pad.

 

Intermediate (D1)

Focus Mitts

Round 1: Free work, combinations 1-10

Round 2: Add 1Elbow-10Elbow (whatever hand finishes punching, throw the opposite elbow)

Round 3: Elbow Flow: on calls with the elbow, make three elbows: first elbow is across, second elbow is up (Elbow #6), and third elbow makes a downward trajectory as if over an attacker whose hands are up

Reflexive Defense v. Front Kick Groin

Choke from Behind with a Pull

Drill: A/B Drill: A’s are attackers and can attack any B with a verbal cue and then make Front Kick Groin or can apply Choke from Behind with a Pull

 

Advanced (D1)

Partners; 1 curved kick shield per group

Round 1: Target Recognition: Pad holder can hold for 2 punches, Front Kick Groin, Round Kick, Knee, or Defensive Front Kick

Round 2: Target recognition, but have strikers with their backs to the wall and curved kick shield holders in front of them. When instructor yells “CLINCH!” striker clinches pad holder in Thai Clinch position, throws two knees and spins them on centerline to get away from the wall, and throws non-stop knees until instructor calls “TIME!”. Reset. As many phases as you want and then switch.

Round 3: Same as Round 1 except PADHOLDER has back to wall and instead of clinch, Instructor calls “STOP!” (For safety) then “KICK!” Striker throws Defensive Front Kick and tries to sprint to opposite end of mat. Pad holder drops pad and tries to chase them and tag them with two hands. If striker is caught before touching wall, they do 5 burpees. If pad holder doesn’t catch them, 2 burpees.

Stick Overhead

Stick, Off Angle

Drill: Monkey in the Middle: Groups of 3; 2 attackers; 1 defender. Attackers can make Stick Overhead or Stick Off Angle attack, or any attack from levels 1-3.

BEGINNER CLASS (B1)
Hammerfist Forward
Hammerfist Downward
Choke from the Front (1-handed)
Choke from the Front with a push
Drill: A/B drill. Group A attacks, Group B defends. Starting from passive stance, eyes closed. Either choke from front (static or pushing).

INTERMEDIATE CLASS (D1)
Thai Pads: 3 minute rounds; for the last thirty seconds of each round, do non-stop round kicks
Ground – Elbow Escape
Ground – Trap and Roll
Drill: attacker is in full mount and makes light punches, defender must deal with punches and improve position

ADVANCED CLASS (D1)
2 Jumping Front Kicks
Stick – Baseball Bat Defense
Drill: Tabata Flurry Jumping Front Kicks. 4 rounds – 20 second flurry, 10 seconds of rest (2 min total). Immediately following the Tabata, strikers go into passive stance, eyes closed. Pad holders swap pad for a stick and begin attacking strikers with baseball bat swing. After completing technique, strikers immediately reset to passive stance and wait for next attack. Strikers must defend against stick attacks for 2-3 minutes.

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  (B1)

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)

Left/Right

Elbow #1

Combos: Left/Right/Left Elbow and Left/Right/Left/Right Elbow

Front Kick Vertical Target

Drill: combs above or Front Kick Vertical Target

360 Defense - include counterattacks

 

INTERMEDIATE CLASS (D1)

Inside Defense w/Counter v. Left

Inside Defense w/Counter v. Right (1 counter)

Reflexive Defense v. Front Kick

Drill: defender in passive stance, eyes closed, verbal signal, attacker steps forward with Right Punch or Groin Kick. NOTE: for a more difficult drill, attacker can make Left or Right Punch

 

ADVANCED CLASS (D1)

Round Kick review

Scissor Round Kick

Ground - Leg Triangle; include punching face/elbowing head

Ground - Arm Bar (review), include kicking the attacker away and getting up

Drill: transition from Leg Triangle to Arm Bar

Beginner (A1)

Straight Punches

Knees

Round Kick

Drill: Partner AMRAP (As Many Rounds as Possible): 20 straight punches, 10 knees, 5 round kicks right and 5 round kicks left, 3 burpees. Switch for as many rounds as possible in 3 minutes.

Choke from Behind

Drill: A/B Drill

 

Intermediate (D1)

Thai Pads

Round 1: Pad holder calls for combinations 1K-4K

Round 2: Striker adds lead hook/cross or cross/lead hook at the end of combo, i.e. 1K=Jab/Rear round kick/lead hook/cross, 2K=Jab/cross/lead round kick/cross/lead hook

Round 3: Add opposite kick to the combination from Round 2, i.e. 1K=Jab/Rear round kick/lead hook/cross/lead round kick, 2K=Jab/cross/lead round kick/cross/lead hook/rear round kick

Choke from the Front Against a Wall

Choke from Behind with a Pull

Drill: Partner groups; A stands two steps from wall with eyes closed. B turns A in circle, mixing up clockwise and counter-clockwise so as to create confusion. B can stop A at any time and apply Choke from the Front Against a Wall or Choke from Behind with a Pull or Choke from the Front with a Push (if A does not have back to wall when stopped). As soon as choke is applied, A opens eyes and makes appropriate defense.

 

Advanced (D1)

Dutch style combos; Thai pads and shin guards (Striker should place low kicks on leg for appropriate targeting, but significantly decrease level of power we would use on pads. Holder/low kick receiver should absorb v. Low round kick to lessen impact.)

Combo 1: Cross/lead body shot/overhand right/lead hook to the head/low round kick

Combo 2: Lead switch kick/cross/lead hook/rear low round kick

Combo 3: Lead uppercut/cross to the body/lead hook to the head/cross/lead low round kick

Combo 4: Jab/cross/lead body shot/rear knee

Stick, Horizontal Swing

Advanced Gun—under chin, in mouth, grabbing hair, etc

Drill: Groups of 3-4. Monkey in the Middle for Stick, Horizontal Swing or Advanced Gun—under chin, in mouth, grabbing hair, etc. and all lower level attacks.