Beginner (B3)
Movement in fighting stance (forward, backward, left, right)
Palm Heel Strike
Knees
Basic Takedown Defense (changing height, moving feet)
Hammerfist to the Side
Elbow #4
Drill: 2 curved kick shield holders; 1 Striker. Pad holder 1 holds for 2 palm heel strikes or 2 knees. 2nd Pad holder can give a tap from the side for Hammerfist to the Side or from behind for Elbow #4, followed up by 4 palm heel strikes.
Drill: Now striker must attempt to stack attackers when they see 2nd pad holder attempting to tap them from the side or behind. Using the frame-hold position, Striker moves Pad holder 1 to use them as a human shield against Pad holder 2, while still delivering knees.
Ground-Side Position and Side Kick from Ground
Ground-Getting up
Drill: 1 defender, 1 pad holder. Defender and pad holder begin at opposite ends of the mat. Pad holder initiates drill by walking towards striker at a constant speed. Striker must get up as quickly as possible, get into a fighting stance and then deliver nonstop palm heel strikes until instructor calls "TIME." As the striker has success, the pad holder increases speed until striker must perform Side Kick from Ground and then get up.

Intermediate (B3)
Focus mitts and belly pad
Round 1: Basic combinations
Round 2: Basic combinations + knees
Round 3: Upside down pyramid
15 seconds power straight punches
20 seconds power hooks
20 seconds power uppercuts
30 seconds Olympic burnout
45 seconds knees, frame-hold or clinch
30 seconds Olympic burnout
20 seconds power uppercuts
20 seconds power hooks
15 seconds power straight punches
Choke from Behind Against a Wall
Choke from Behind with a Pull
Outside Defense #5
Drill: A/B Drill. A's are Defenders and stand spaced apart facing a wall. B's are roaming attackers and can apply Choke from Behind Against a Wall, Choke from Behind with a Pull or can give a verbal cue from the side/off angle and throw a punch for A to make Outside Defense #5.

Advanced (B3)
General Defense v. Medium to High Kicks
Plucking/Rowing Defense v. Side Kick
Partner drills: Gloves and shin guards on
Round 1: Combinations 1K-10K, back and forth. Striker hits partner's gloves like focus mitts. Defending/receiving partner makes 2 or 3 point block v. Medium Round Kick
Round 2: Combinations 1K-10K. Combinations stay in order, but kick can go to the body or the head. Now defending/receiving partner makes General Defense v. Medium to High Kick.
Round 3: Same as Round 2, but Striker begins or ends their combination with a Side Kick. Defending/receiving partner makes Plucking/Rowing Defense v. Side Kick
Gun from Behind at a Distance
Drill: Open/Close: Large groups of 5 or more; 1 attacker; 1 defender; everyone else with curved kick shields. On instructor's call of "CLOSE" pad holders surround, pressure, and jostle defender. Defender has hands up to protect their head, but is not striking pads or fighting out. Attacker is waiting outside perimeter of pads. On instructor's call of "OPEN" pad holders take a few steps back to open the circle, allowing Attacker enough space to make a verbal cue for Gun from Behind at a Distance.
Drill: Open/Close 2: Same as previous drill, but now Attacker can make a Medium to High Kick, Side Kick, or Gun from Behind at a Distance. Defender makes defense with follow up combatives as appropriate and returns back to neutral for instructor's call for "CLOSE."

Beginner (B3)
Hammerfist Forward
Hammerfist Downward
Tombstone Drill: 1 or 2 punch hammerfist combinations (forward or downward), groin kicks, and sprawls. 3 rounds: 90-seconds freework, 30 second flurry at the end. Round 1 flurry hammerfist forward, round 2 flurry hammerfist downward, round 3 flurry groin kicks.
Choke from the Side

Intermediate (B3)
Back Kick
Defensive Back Kick with a Spin
Hair Grab Side, Impending Knee
Shark Tank Drill: 1 defender, 4 attackers (front, both sides, and behind). Attackers in front and behind have kick shields and call for spinning back kick or back kick respectively. Attackers on the side perform hair grabs with impending knee.

Advanced (B3)
Kick Paddle (or Focus Mitt)Warm-up: Medium-to-high round kicks & spinning heel kicks. Students should focus on flexibility, not power.
Sliding Defense vs. Medium-to-High Round Kicks
Sliding Defense vs. Spinning Heel Kick
Stopping Defense vs. Spinning Heel Kick
Stick-Baseball Bat Defense
Shark Tank Drill: 1 defender, 4 attackers. Attackers throw Medium-to-high round kicks and spinning heel kicks (50% speed, 1% power), as well as baseball bat swings with a stick. If necessary, for added difficulty attackers may also randomly throw in self-defenses from levels 1-3.

Beginner (B3)
Left Right Combination
Round Kick
Knees (Regular and Round)
Drill: Introduce Muay Thai Pads
-- Round 1- Pad holder- Calls out straight punch combinations- 1-4 (straight punches)
-- Round 2- Straight punch combinations plus Round kicks & Knee strikes
Wrist Releases
Inside Defense
Choke from Behind with a push
Drill: Defender, yes closed; attacker gives a verbal signal and makes a straight punch or makes choke from behind with a push

Intermediate (B3)
Side Kick (with and without advance)
Combo: Side Kick, side Hammer fist followed by knee strikes
Outside defense v. Right Punch
Hair Grab Behind
Bearhug Behind Lifting
Drill: Focus Mitts
Defender combo #5; attacker make a Hair Grab from behind OR Bearhug Lifting
Ground- Strike from Full Mount
Ground- side mount to full mount

Advanced (B3)
3 Round Drill
Ax Kick
Combo: Front Kick Groin (Back Leg) followed by an Ax Kick (Forward Leg)
General Defense v. Medium to high Kicks
Hip Throw
stick- overhead defense
Headlock from the side, spinning inward
Drill: Groups of 3, one large shield
Defender non stop knee strikes; attacker gives a verbal signal and makes an overhead defense OR Headlock from the side, spinning inward

 

BEGINNER CLASS (B3)

Palm Strikes/Elbows review

Combo: Left/Right/Right Elbow

Knees (emphasize with a switch)

Choke from the Side (both sides)

Drill: Barricade Drill – knees until pad holder tells you to run; push through barricade of pads; punch target at end; 2nd attacker makes Choke from the Side

 

INTERMEDIATE CLASS (B3)

Thai Pads: Combo #3 with knee

Thai Pads: Combo #4 with knee

Bearhug Front and Behind, Arms Free

Bearhug Front, Lifting

Bearhug Behind, Lifting

Drill: groups of 4; one person in the middle, two hold pads. The defender strikes targets as instructed; at any time, the last person can make any of the bearhugs practiced in this class.

 

ADVANCED CLASS (B3)

A/B Drill w/sprawls: striker; 3 Sprawls before sprinting to the other pad

Ax Kick

Combo: Front Kick-groin/Ax Kick

Stick- Overhead

Stick- Baseball bat swing

Drill: Defender; non- stop sprawls, attacker gives a verbal signal and makes stick attack.  Defender; makes the proper defense and continues with sprawls.

 

 

Beginner (B3)

Punches Straight

Round Kick

Switch Round Kick

Thai Pads: 3 Rounds of 2 minutes; Straight punch combinations include Round Kicks/Switch Round Kick; Round 2: add sprawls; round 3: add sprawls, 2 push ups and non-stop punches the last :30 seconds of the round

Inside Defense

Choke from the Front (1 handed)

Quick Drill: Use an object as a barricade (ie; a chair, a stack of pads) bet. Defender and Attacker taking away the option of kicking to the groin, defend Choke from Front (1 handed pluck)

Drill: Eyes Closed; defend Choke from Front OR Inside Defense

 

Intermediate (B3)

Heel Kick

Combination: Focus Mitts: Forward leg Heel Kick/Cross/Hook/Cross, (Both sides)

Outside Defense v. a Right Punch

Hair Grab Side, impending Knee

Hair Grab Behind

Drill: Non-stop strikes on pad; defend either Hair Grab; after the defense attacker attacks with a wild right punch, defender; defends (Outside Defense v. Right Cross) and continues with non-stop strikes on the pad.

 

Advanced (B3)

Thai Pads MEET Ground and Pound: Thai Pads and one kicking shield per group; 2 Rounds of 3 minutes. (Opposite stance), basic combinations, Knees, Elbows, Kicks; On instructor’s signal “Down”, striker; mounts pad and delivers non-stop strikes from mount. On instructor’s signal  “Up”, striker stands up and continues working combinations on Thai Pads.

Hip Throw

Quick Drill: Any level 1 & 2 techniques; execute a hip throw when available

Stick-Overhead defense

Stick-Baseball bat defense

Drill: Defender; Ground and pound; attacker gives a verbal signal and makes a Stick attack; defender; make the appropriate defense and back to non-stop strikes from mount.

Beginner (B3)

Hammerfist forward

Hammerfist downward

Round Kick

Drill: Pyramid: 20 seconds forward hammerfist, 30 seconds 2 round kicks right and 2 round kicks left, 45 seconds hammerfist downward

Choke from the Behind with a Push

Drill: Round Robin: A is pad holder. B is striker. C is defender. B sprints to pad and throws 10 forward HF, 10 DW HF, and 10 Round Kicks, then takes pad. A sprints to C and applies Choke from Behind with a Push.

 

Intermediate (B3)

Basic Takedown Defense

Side Kick

Defensive Back with a Spin

Focus mitts and belly pad

Round 1: Free work with all the combinations students know; 1-4 or 1-10  +

Round 2: On combinations 3, 7, and 9, Striker uses hook to disguise step across centerline with lead leg, and makes a side kick with lead leg to belly pad

Round 3: Same as Round 2, but Striker takes a deeper step across centerline off combinations ending with a hook and makes Defensive Back Kick with a Spin

Ground – Elbow Escape

Ground – escape from guard (gouge and stack)

Drill: Attacker Flow: Gloves on. A holds gloves like focus mitts for hand combinations for B and can mimic takedown for Basic Takedown Defense. On instructor's call of "DOWN" B gets on ground safely and A mounts. B makes Elbow Escape. A makes Escape from Guard (gouge and stack) and B should be careful to cover head and defend any strikes where possible, and throw light, tapping strikes to A to create some realism. (Note to students that once their knowledge base increases, there are better options for next move.)

 

Advanced (B3)

Interval Round Day!

 

Interval Round 1: 4:00 minute round

-40 seconds free work on the bag

-40 seconds jump rope

-40 seconds 5 jumping jacks, 5 air squats, 5 push ups, 5 sit ups

-40 seconds free work on the heavy bag

-40 seconds jump rope

-40 seconds 5 jumping jacks, 5 air squats, 5 push ups, 5 sit ups

1 minute rest

Interval Round 2: 4:00 minute round

-30 seconds straight punches

-30 seconds  air squats

-30 seconds 2 round kicks right, 2 round kicks left

-30 seconds sit ups

-30 seconds free work

-30 seconds push ups

-30 seconds free work

-30 seconds burpees

1 minute rest

Interval Round 3: 4:00 minute round

15 seconds on, 15 seconds rest  on the heavy bag

Defense v. Bayonet Stab, live and dead side

Drill: Groups of 4-5: Circle of Death: One defender in center, everyone else is an attacker. Nonstop attacks for 1:30. All levels 1-3, plus any appropriate attacks for student's level, plus Defense v. Bayonet Stab, live and dead side.

BEGINNER (B3)
Eye Strike
Elbow #6
Focus Mitt Drill: pad holder holds one focus mitt approximately head level. Striker throws eye strike with lead hand, closes distance and throws elbow #6. Once comfortable with drill, both striker & pad holder may begin to move between combinations.
Choke from Front (1-handed)

INTERMEDIATE (B3)
Basic Takedown Defense/Spinning on Centerline
Review Bearhug Defenses (Front & Rear)
Bearhug Front (lifting)
Bearhug Behind (lifting)
Circle-of-Death: 1 defender, rest of class attacking constantly. All level 1 self-defenses + bearhug attacks with or without lifting.
ADVANCED (B3)
Gun from Behind at a Distance
Long Gun from Behind - Touching (both sides)
Circle-of-Death: 1 defender, rest of class attacks. All lower level self-defenses involving attacks from behind + hand gun from behind at a distance + long gun from behind (touching)

BEGINNER (B3)
Knees w/ Clinch
Hammerfist Side
DRILL:
Grps 2, Striker, Padholder. Striker neutral/eyes closed. Padholder cues for either HF Side. Striker opens, sends, orients and finishes with Knees until Pad cues to “RESET!”
Choke Side
DRILL - FINAL:
Same as above, but partner has option of cueing with pad or attacking with Choke Side.
___________

INTERMEDIATE (B3)
Outside Defenses (1-5)
SPARRING - Trigger
Grps 2. A/B. Determine who will send trigger. Defender will begin with hands lower than fighting stancy. Attacker will send straight punch to begin round. Defender will attempt to defend, but regardless free sparring. 20 second rounds. Switch roles each round.
Choke Front Against Wall
DRILL:
Grps 2. Defender/Attacker
Rnd 1: Regular attack/defense
Rnd 2: Explore using Outside defense to intercept the choke.
SAFETY NOTE: Have attacker switch attacker to aim for lower chest or shoulders to avoid slamming choke on.
Choke Rear Against Wall
DRILL - FINAL:
Grps 2. Defender slowly circles in front of wall, eyes open. Attacker can decide to apply either Choke. If Front, Defender can attempt to intercept choke.
__________

ADVANCED (B3)
Axe Kick
Spinning Outside Slap Kick
DRILL: Hollywood
Grps 2, Attacker (glove on), Defender. Attacker holds weapon out in gloved hand. Defender performs spinning kick to slap it out of hand and get to exit. Instructor should designate an item to serve as the “exit,” moving it during the exercise to test awareness.
Hip Throw
Headlock Side, Spinning Inward
DRILL - FINAL:
Roaming Attackers. Defenders neutral, eyes closed. Attackers apply Headlock Spinning Inward. After defense, Defender attempts to mount/keep Attacker from gaining dominant position/getting to feet. If Attacker regains dominance/feet, s/he moves on to victim, while Defender resets for another attack.

BEGINNER CLASS (B3)
Straight Punch with Advance (quick lesson)
Inside Defense
Inside Defense v. Straight Punch Low
Ground – Side Position
Ground – Side Kick
Ground – Get Up from Side
Drill: defender makes Inside Defense; puncher can also yell “Down!” and defender must drop down into a Ground Side Position, give a kick to the air, and get back up
INTERMEDIATE CLASS (B3)
Focus Mitts: Combo #6, add movement to right after the cross
Focus Mitts: combo #7, add movement to left after the hook
Outside Defenses 1-5
Bearhug Front (lifting)
Choke Front Against Wall
Drill “Back To The Wall”: defender stands with back to wall, eyes closed; attacker either gives a verbal signal and makes a straight punch from any angle OR makes Choke Front Against Wall
ADVANCED CLASS (B3)
Combination #8, then shuffle right
Combination #9, then step/pivot left
Baseball Bat
Baseball Bat v. Left Handed attacker or Right Handed Backhand
Drill: eyes closed, defend against Baseball Bat from the right or left side

BEGINNER CLASS (B3)

Straight Punches

Hammerfist Forward

Drill: 30 seconds of punches (straight and hammer forward) – 2 rounds (3 if you want to make it difficult!)

Knees – practice switching feet (i.e., start with right leg forward; switch feet and give right knee)

Choke from Behind with a Push

INTERMEDIATE CLASS (B3)

Basic Takedown Defense/spin on centerline – include in warm up

Defense v. Hook Punch

Sparring: hands only

Sparring: include Basic Takedown Defense

Ground: Arm Bar from Guard

Drill: attempt arm bar; if it fails, kick and get up, spar for 1 minute

ADVANCED CLASS (B3)

Free work to pad, including punches, elbows, headbutts, kicks, and knees – 4 rounds of 30 seconds each

Plucking/Rowing Defense v. Front Kick

Plucking/Rowing Defense v. Side Kick

Gun from the Front

Gun from Behind at a Distance

Drill: eyes closed, any of these attacks