BEGINNER CLASS (B3)

(note: the punching portion of this lesson plan must be done quickly as review to save time for later drills)

Straight Punches

Drill: "Go" and "Time" on command, non stop punching to pads

Ground - Side Position

Ground - Side Kick

Ground - Get Up (from side position)

Drill: as above, but pad holder says "Down" and puncher sits down (no fall breaks) into side position, kicks, and gets up to continue punching

Choke From Behind with a Push

Drill: as above, but with groups of 3; third person makes Choke From Behind with a Push at any time.

 

INTERMEDIATE CLASS (D3)

Focus Mitts: Combos 6 and 7

Outside Defenses 1-5

Drill: groups of 3, two people with focus mitts; one person working focus mitt combos 6 and 7; third person making straight punches from outside angles; defender must make an Outside Defense, then continue working Combos 6 and 7 with that attacker; etc.

Choke From Behind With A Pull

 

ADVANCED CLASS (D3)

Thai Pads: Combo 3K

Thai Pads: Combo 3k/check low right kick/Left Kick/Right

Gun from the Front -- add stress with pushing, kicking, etc.

Gun from Behind at Distance

Drill: attacker begins by pushing, slapping, etc. SOMETIMES, the attacker either moves around to the back of the defender or causes the defender to turn/spin before he can defend; defender must decide whether or not to defend immediately or make Gun From Behind At Distance

Beginner Class (B3)

Palm Heel Strikes (from mount)

Knees

Drill: Groups of 2; Striker; Palm Heel Strikes (from mount) on pad holders signal “UP!” strikers quickly stands up and works Knees on pad; on pad holders signal “Down!”, striker mounts and continues with Palm Heel Strikes.

Choke from Front (1 handed)

Choke from Behind with a push

Drill: Monkey in the middle drill- non-stop strikes and self-defense. Make it intense.

Intermediate Class (D3)

Round Kick Low (quick review)

Heel Kick

Combo: Forward Leg Heel Kick, Back Leg Round Kick, Jab, Cross

Reflexive Defense v. Front Kick

Outside Defense v. Front Kick

Choke from Front against the wall

Drill: Eyes closed; defend Front Kick OR Choke

Advanced Class (D3)

Jump Spinning Heel Kick

Hip Throw

Drill: Level 1 & 2 techniques; Hip Throw when possible

Gun from Front

Gun to the Side of the Head

Gun – from behind at a distance

Drill: Monkey in the middle drill + Push ups: non-stop Gun attacks and Strikes. On instructors signal down, defender drops down and does 5 Push ups while others are SAFELY bumping him/her with pads and yelling.

Beginner (B3)

Elbow 4

Punches- Straight Punch

Hammerfist Forward

Knees

Drill: Groups of 3: A/B/C. A holds pad for B, calling out any number 1-10. B throws that number of hand combatives, either straight punches or Hammerfist Forward. C is a roaming attacker and can tap any B from behind with pad. B throws Elbow 4, turns and follows up with 4 knees, before returning to resume hand combatives on A.

Choke from the Side

Drill: Same as above, except C can also drop pad and apply Choke from the Side.

Intermediate (D3)

Side Kick (with and without advance)

Drill: Side Kick Competition! Have 2-4 of the largest people in class holding the curved kick shield with the rest of the students divided evenly into lines in front of them. Everyone tries to get the pad holder to have to move back with Advancing Side Kick. Rotate the big guys in for a couple of tries as well.

Drill: Groups of 3. A/B/C. A’s are holding for B’s, 10 straight punches, 10 FKG, 5 round kicks right, 5 round kicks left, 5 sprawls into a knee. Repeat. C’s can verbal cue for Side Kick or Side Kick with Advance depending on distance, followed up by 4 hand combatives.

Outside Defense 1-5

Drill: Groups of 3. Defender in the middle in neutral position. Attackers make a verbal cue and throw a punch from the front, slightly off angle, or from the side. Defender performs one of the Outside Defense 1-5 with follow up combatives before returning to neutral. Emphasize unpredictable timing between attackers making punch.

Advanced (D3)

Spinning Outside Slap Kick

Drill: Focus Mitts: Combinations 1-10. Add Spinning Outside Slap Kick to any combination ending in a hook (3, 7, 9)

General Def. v. Medium to High Kicks

Gun – from behind at a distance

Drill: Groups of 3. A/B/C. A is attacking B with Medium to High Kicks. B defends with General Defense v. Medium to High Kicks. C is a roaming attacker and can attack any B at any time with Gun – from behind at a distance.

BEGINNER CLASS (B3)

Hammerfist Forward
Hammerfist to the Side
Knees (regular)
Drill: 1 striker, 2+ pad holders. Striker throws broken hammerfist flurries & knees at one pad holder. Another pad holder jolts the striker from the side at random. Striker looks, then throws a hammerfist to the side in order to turn & face new threat. Striker continues to throw hammerfist flurries and knees until next pad holder gets striker's attention.
Choke from Front (1-handed)
Drill: Same as above, but now pad holders have the option of ditching the pad and choking the striker from the front. Striker performs 1-handed defense, and finishes with combatives. Next attacker should be ready to go immediately.

INTERMEDIATE CLASS (D3)

Review Back Kick
Defensive Back Kick with a Spin
Thai Pad Drill: 3, 1-min rounds. Mix in Defensive back kick with a spin. Belly pads are strongly recommended.
Ground - side mount position & strikes
Ground - Arm lock from side (kimura)
Drill: 1 minute rounds. Partners start in side mount position. Person on top attempts to get a submission, person on bottom attempts to improve their position. If either person succeeds within 1 min, both reset to their original positions. Next minute, partners switch roles. After both partners serve in both roles, find a new partner.

ADVANCED CLASS (D3)

Jumping Spinning Back Kick
Thai Pad Drill: 3, 1-min rounds. Mix in jumping spinning back kick. Belly pads are strongly recommended. Safety Note: Strikers should focus on making accurate contact FIRST before applying power to their kicks
Knife - threat defense to live side
Knife - threat defense to dead side
Drill: Circle-of-death. 1 defender 3+ attackers. Main focus should be knife threat defenses. Attackers should mix in any standing defenses from lower levels (i.e. chokes, bearhugs, wrist grabs, etc.). As soon as defense is complete and defender is moving to finish with combatives, next attack should come on immediately. Note: Start students off going 50% speed for 30 seconds. When instructor says, "GO!" drill ramps up to 100% speed for 1-2 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 (B3)

Left/Right

Elbows 4-7

Ground - Side Position and Movement

Ground - Side Kick

Ground - Get Up

Choke from the Side

INTERMEDIATE CLASS (D3)

Focus Mitts: Right/Left Hook

Focus Mitts: Left Hook/Right

Focus Mitts: Left/Right Hook

Focus Mitts: Right Hook/Left Hook

Hair Grab from the Side

Bearhug Behind Lifting

ADVANCED CLASS (D3)

Combatives: distance continuum - get in with kicks, punches, elbows, headbutts, the elbows, punches, kicks to get out

Long Gun from Behind, Touching

Hand Gun from Behind at a Distance

Drill: combatives drill above, with a second attacker making threats with gun or long gun

Beginner (B3)
Hammerfist Forward
Hammerfist Downward
Hammerfist to the Side
Drill: Striker eyes closed, pad holder bumps striker from the front or from the side, striker; make the appropriate hammerfist and follow with counter attacks until pad holder calls time.
Wrist Releases
Choke from the side
Drill: Defender; eyes closed, attacker; either bumps defender and holds for Hammerfists or makes a choke from the side

Intermediate (D3)
Back Kick
Drill: Groups of 3, Large shield, Focus Mitts- working basic combinations, Pad holder with the large shield gives a verbal signal and walks towards striker from behind, striker; executes a back kick and continues working the mitts
Choke Behind with a pull
Bearhug Behind (lifting)
Ground- Fallbreak Back
Drill: Groups of 3, Large Kicking shield; Defender; eyes closed, pad holder; (safely) shoves defender with the pad, defender makes a Back Fallbreak, quickly gets up and follows up with strikes, attacker; makes either Choke from behind with a pull or Bearhug behind (lifting)

Advanced (D3)
3 Round Drill
Jump Spinning Heel Kick
Combo- Spinning Heel Kick/Jump Spinning Heel Kick
Long Gun from the Front- Live Side
Long Gun from the Front- Dead Side
**Introduce wrapping defense for the above techniques, if the instructor knows it**
Drill: Groups of 4-5, 2 minutes, 1 defender; non-stop attacks, any level 1,2,3 techniques, include Long Gun (both Live and Dead Side)

BEGINNER CLASS (B2)

Palm Strikes

Knees

Basic Takedown Defense (add knees)

Headlock from Behind

Drill: groups of three: palm strikes, basic takedown defense; third person attacks with headlock from behind

INTERMEDIATE CLASS (D2)

3 Round Drill

Round Kick (review) — work on higher round kicks

Reflexive Def. v. High Round Kick

Inside Defense (review) – practice from passive stance

Inside Defenses with Counterattacks

Drill: from passive stance, defend high round kick or straight punch; add counters

ADVANCED CLASS (D2)

Striking on the Ground from Full Mount

Ground – Full Mount, Hands Pinned (snow angel)

Ground – Full Mount, Hand Pinned Together

Knife – upward stab

Drill: groups of 3; defend Full Mount, Hands Pinned, get up, and defend knife

Beginner (B2)

Punches- Straight Punch

Front Kick (groin)                                                                        £

Front Kick to a Vertical Target                                                        £

Knees

Drill: Combative Stations: Pad holders stand in one line with strikers in front of them. Each pad holder holds for one combative the entire round (punches, Front Kick Groin, Front Kick to Vertical Target, Knees). Striker throws for the combative on the pad in front of them for 30 seconds as hard and fast as possible. On instructor's cue, striker line has a 5 second break and rotates to the pad to their right and begins the new combative for 30 seconds. Depending on numbers, instructor can make multiple lines of pad holders and strikers, add a Ground and Pound station, and/or a station with a plyometric, i.e. 2 punches and a push-up, Front Kick Groin and a jumping air squat, etc.

Advanced Technique: Knife – downward stab

Drill: Half the class has curved kick shields and the other half has a knife. Students randomly scatter the pads and knives across mat. On instructor's call of "GO!" students begin running in random directions anywhere on mat. On instructor's call of "DOWN!" students who touch a curved kick shield first get to throw Ground and Pound strikes and students who didn't get a pad must do burpees until instructor calls "TIME!" at which point students return to running. Instructor will also call "KNIFE!" Students who get to a knife get to be attackers and those who could not grab a knife in time stand in neutral to be attacked.

Intermediate (D2)

Focus mitts and belly pad

Round 1: All basic punch combinations

Round 2: Striker doubles up the last strike of every combination, i.e. if focus mitt holder calls "3" striker throws a jab/cross/lead hook/lead hook

Round 3: Everything in round 2, but mitt holder can call "CLINCH!" and Striker pulls holder into Thai clinch and throws 4 knees.

Defense v. Hook (extended and covering)

Defense v. Uppercut

Inside Defense v. Left/Right

Drill: Wall Drill: Round 1: with gloves on and mouthpieces in, one person from each group lines up in fighting stance with back foot against a wall (defender) and attacker stands in front of them. Attacker can throw one hook, one uppercut, or the Left/Right combination and defender performs defense. Defender can move their lead foot, but must stay in the pocket as back foot must remain in place.

Round 2: After 4 or more punches from Attacker, Defender can throw one hook, one uppercut, or one straight punch in response.

Round 3: Everything from Round 2, but if Defender can pull Attacker into Thai clinch, they switch places and Defender gets to be on the outside.

Advanced (D2)

2 Straight Knees with a Switch

Groups of 3: 1 pair of thai pads, 1 KS, 1 striker.

Round 1: Free work on thai pads. KS holder can verbal cue for side kick, advancing side kick, back kick

Round 2: Kick shield holder can also call "SWITCH" and Striker must throw 2 Straight Knees with a Switch to curved kick shield, spin pad holder on centerline as human shield against Thai pad holder, and then another 2 Straight Knees with a Switch before returning to Thai Pads

Gun from the Side, Behind the Arm

Gun from Behind (touching)

Drill: Groups of 3 A/B/C. A's throw 4 straight punches or 2 Straight Knees with a Switch to B's pad, depending on hold. C's are roaming attackers and can apply Gun from the Side, Behind the Arm or Gun from Behind (touching) to any A.

BEGINNER CLASS (B2)
Movement-Fighting Stance (Forward, Backward, Left, Right)
Left/Right Combination
Front Kick (groin)
Drill: Cauldron. 3 rounds. Tombstone pad holder calls for “punches” or “kick”. Striker delivers left/right combination or groin kick respectively. 1^st round, 1 L/R combo and 1 kick. 2^nd round 2 L/R combos (4 punches) and 2 kicks. 3^rd round, 3 L/R combos (6 punches) and 3 kicks. Note: If necessary, for added difficulty make students “purchase” rest by doing 5 burpees at the beginning of the rest period. The faster they complete the burpees, the longer they get to rest.
Choke from the Front (2-handed)
Drill: A/B drill. Half the class in group A, other half in group B. Group B stands in passive stance with eyes shut, Group A randomly attacks people in group B with either a choke from the front (2-handed) or by jarring them with a tombstone (to get their attention) and holding for a L/R combo or groin kick. After the round is over, switch roles. Safety Note: Attackers choosing to jar defenders with the pad should take extra care not to knock anyone over. It should be surprising, not painful.

INTERMEDIATE CLASS (D2)
Bobbing/Weaving/Slipping
Focus Mitt Drill: Round 1, mitt holder swings a haymaker, striker bobs & weaves, then counters with either combo 6 (cross/hook/cross) or combo 7 (hook/cross/hook). Round 2, mitt holder throws a straight punch (aim to “high five” striker’s face), striker slips and counters with combo 8 (rear uppercut/hook cross) or combo 9 (front uppercut/cross hook).
Reverse Headlock Standing
Drill: Group of 3. 1 focus mitt holder, 1 striker, 1 attacker. Striker and focus mitt holder combine pad work combos from previous drill. Focus mitt holder throws either haymakers or straight punches and striker moves and counters appropriately. Attackers randomly yells “Down! Down! Down!” Focus mitt holder backs out and striker bows forward allowing reverse headlock to come on. Striker defends, finishes the fight and then immediately returns to focus mitt work.

ADVANCED CLASS (D2)
Review 360 defense w/ counter (top half of circle)
Cavaliers 1-4
Knife - defense vs. downward stab
Knife - defense vs. forward slash
Note: If students are proficient with these defenses against a right-handed attacker, incorporate left-handed attacks as well.
Drill: Red Rover Drill. 1-3 students will be defenders, rest of class are attackers. Defenders start on one side of the room, attackers are on the other. When instructor says “GO!”, everyone casually walks to the other group’s side of the room taking any path through the designated training area they wish (simulates a busy sidewalk). Attacking group should huddle and secretly determine who is attacking whom prior to walking across the room. Every attacker should carry a knife in their waistband, but may choose to attack empty handed or use the knife on their own. If defenders are successful in their defense, then they will switch groups with their respective attacker for the next round. If not, they remain in the defender’s group until they’re successful. Note: Attacking group is more than welcome to mess with defenders by foregoing an attack on any given round. Safety Note: Attackers should make sure defender has adequate time to identify the threat by either verbally getting their attention, or physically jarring them before administering the attack.