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 (A1)

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 (B1)

Punches Straight

Straight Punch Low

Combination: Left/Right combination, Straight Punch Low

Elbow 4-7

Inside Defense v. Straight Punch Low

Choke from the Front with a push

Drill: Eyes closed, defend choke with a push or Inside defense v. Straight Punch Low

Intermediate (D1)

Muay Thai Pads

Round 1- Cross, Hook, Right Round Kicks, Right Knee

Round 2- Cross, Hook, Cross, Left Round Kicks, Left Knee

Round 3- Cross, Hook, Right Round Kicks, Right Knee,

Cross, Hook, Cross, Left Round Kicks, Left Knee

Choke from Behind with a pull

Drill: Basic combos on pads, Choke from behind with a pull

Advanced (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 and gives a verbal signal, striker; 2 Back Kicks with a Switch and continue working combination on pads

Advanced Gun- under chin, in mouth, grabbing hair etc.

Advanced Gun- from Kneeling Position

Drill: 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)

Hammerfist forward

Hammerfist downward

Drill: 30 seconds non-stop aggressive hammerfists forward. On instructor's call of "DOWN!" both pad holder and striker kneel and striker throws hard and fast hammerfists for another 30 seconds. Instructor calls "DOWN!" and striker lays on back, pad holder mounts or stands over striker, and striker makes hammerfists from prone position. Last "DOWN!" is 30 seconds of ground and pound with striker mounted on pad.

Choke from Behind with a Push

Drill: Split class into A's and B's. A's stand in neutral with eyes closed. B's are roaming attackers and can push from the front for 6-10 hammerfists until pad holder calls "TIME!" or apply Choke from Behind with a Push.

Intermediate (D1)

Front Kick to a Vertical Target (review)

Side Kick

Uppercut Back Kick

Drill: Monkey in the Middle; 2-3 pad holders; 1 striker. Striker stands in center. When pad holder (stationed at front, side, or behind) give verbal cue, striker throws the appropriate combative from above given the angle. Emphasize non-stop verbal cues for a dynamic round.

Drill: Same as above except now striker must follow up with non-stop hand combatives. Pad holders may interrupt with verbal cue after just 1 or 2 strikes or make striker work for longer.

Choke from Behind Against a Wall

Choke from Behind with a Pull

Drill: A/B Drill. A's are stationed facing the wall, a foot or so away. B's are roaming attackers and can apply Choke from Behind Against a Wall or Choke from Behind with a Pull.

Advanced (D1)

Plucking/Rowing Defense v. Side Kick

Scissor Round Kick

Thai Pads

Round 1: Free work with punches and kicks. Pad holder can throw side kick at striker at any time. Striker defends with Plucking/Rowing Defense v. Side Kick

Round 2: Add sprawls

Round 3: When pad holder calls "UP!" striker throws a Scissor Round Kick to the Thai Pads

Gun from Behind, Attacker Close (hug defense)

Drill: Groups of 3. 1 pair of thai pads; 1 striker/defender; 1 attacker. Repeat work from Round 3 on Thai Pads. Attacker can apply Gun from Behind, Attacker Close (hug defense) at any time. Defender makes defense and immediately returns back to pads.

BEGINNER CLASS (B1)
Eye Strike
Drill: Using a piece of paper as a target (8.5”x11”) have one partner hold up the paper head height (only holding the top end of the sheet) while the other practices eye strikes on the target. The “goal” is for students to punch holes in the paper with their fingers
Choke from the Front (1-handed)
Choke from the Side
Drill: Circle-of-Death. 1 defender, 4+ attackers. Attackers may choke from the front or side. Defender must use one of the two learned defenses.

INTERMEDIATE CLASS (D1)
360 Defense with Counterattack
Drill: Defender starts in passive stance with eyes closed. Attacker verbally gets defender’s attention. Once defender opens their eyes, attacker winds up and bursts in with outside looping attack. Defender performs appropriate 360 with counter and finishes in control position with combatives before resetting.
Ground – trap and roll
Ground – elbow escape
Rodeo Drill: Pairs of students start with one person in mount on the other. 1 minute on the clock. When the round starts, person in mount must maintain mount for the entire round. Person on the bottom must use trap and roll or elbow escape to get out. If the person on bottom escapes, pairs reset to their original position and begin again. Next round, partners switch places. After both people have fought in both positions, everyone finds a new partner. Repeat.

ADVANCED CLASS (D1)
2 Jumping Front Kicks
Drill: Tabata jumping front kicks. 20 seconds of non-stop jumping front kicks, 10 seconds of rest. Repeat 6 times for a total of 3 minutes before switching partners.
Ground – Guillotine
Ground – Defense vs. Guillotine
Ground Sparring: Partners start in guard position and attempt to submit each other for 1 minute. If a submission occurs before the end of the round, partners reset to their original positions. Next round, partners switch positions. After both partners fight from both positions, everyone finds a new partner. Repeat.

BEGINNER CLASS (B1)

Straight Punch with Advance

Inside Defenses

Ground - Back Position and Front Kick

Ground - Get Up

Drill: make inside defenses; when partner says "down," sit down into Back Position, give a kick to the air, then get up and continue defending

 

INTERMEDIATE CLASS (D1)

Focus Mitts: 2 rounds of 2 minutes, emphasize footwork after the combination; have the pad holder walk forward so the striker must pivot off angle

Side Kick (with and without advance)

Drill: eyes closed; verbal signal from either side; deliver Side Kick then follow up with additional combatives

Choke from Behind with a Pull

Drill: eyes closed, Side Kick or Choke from Behind with a Pull

 

ADVANCED CLASS (D1)

Overhand Right Punch

Combo #10: Overhand Right/Left Uppercut/Overhand Right

Leg Triangle from Guard

Defense v. Leg Triangle From Guard

Drill: good guy/bad guy sparring with good guy starting in guard; goal is either to submit or get up within 1 minute; light striking allowed; change roles every minute. 5 rounds each

Lesson Plan 4/25/13

Beginner (B1)

Palm Heel Strikes

Palm Heel Strike from Mount

Drill: Ground, Pound & Drag drill

Head Lock from Behind

Choke behind with a push

Drill: 3 Round Drill with Attacks!

Intermediate (D1)

Double time Tabata- 40 seconds of work, 20 seconds of rest, 4 rounds

· Punches

· Front Kicks

· L/R Combination, Right elbow

· Knees

Headbutt Forward

Combination: L/R Combination, Right Elbow, Forward Headbutt

Inside Defense with counter v. Left punch (live side)

Inside Defense with counter v. Right punch (one counter)

Forward Roll

Drill: Focus Mitts

Striker; non-stop straight punches, the instructor calls out a number of forward rolls (ie. 2, 3, 4….), the striker must execute the number of forward rolls called out by the instructor. Be sure to stay in front of your partner, stand up as soon as you’re done.

Advanced (D1)

Thai Pads: 2 rounds of 2 minutes

20 Straight punches- 2 Sprawls

20 Hooks- 2 Sprawls

10 Round Kicks (Right)- 2 Sprawls

10 Round Kicks (Left)- 2 Sprawls

20 Knees- 2 Sprawls

Plucking/Rowing Defense v. Side Kick

Stick - Overhead defense

Advanced Gun – under the chin, in mouth, grabbing hair etc

Drill: defender eyes closed, defend Stick overhead or Advanced Gun

Lesson Plan 4/25/13

Beginner (B1)

Palm Heel Strikes

Palm Heel Strike from Mount

Drill: Ground, Pound & Drag drill

Head Lock from Behind

Choke behind with a push

Drill: 3 Round Drill with Attacks!

Intermediate (D1)

Double time Tabata- 40 seconds of work, 20 seconds of rest, 4 rounds

· Punches

· Front Kicks

· L/R Combination, Right elbow

· Knees

Headbutt Forward

Combination: L/R Combination, Right Elbow, Forward Headbutt

Inside Defense with counter v. Left punch (live side)

Inside Defense with counter v. Right punch (one counter)

Forward Roll

Drill: Focus Mitts

Striker; non-stop straight punches, the instructor calls out a number of forward rolls (ie. 2, 3, 4….), the striker must execute the number of forward rolls called out by the instructor. Be sure to stay in front of your partner, stand up as soon as you’re done.

Advanced (D1)

Thai Pads: 2 rounds of 2 minutes

20 Straight punches- 2 Sprawls

20 Hooks- 2 Sprawls

10 Round Kicks (Right)- 2 Sprawls

10 Round Kicks (Left)- 2 Sprawls

20 Knees- 2 Sprawls

Plucking/Rowing Defense v. Side Kick

Stick - Overhead defense

Advanced Gun – under the chin, in mouth, grabbing hair etc

Drill: defender eyes closed, defend Stick overhead or Advanced Gun

Beginner Class (B1)

Straight punch with Advance

Choke from the Front- Review (2 Handed)

Choke from the Front with a push

Drill: Slow work; feel the difference between a static choke or a choke with a push

Inside Defense from Passive Position

Drill: defend against a punch OR a static choke OR a choke with a push

Intermediate Class (D1)

Focus Mitts – Left/Right/Left Hook/Right Cross (build combination slowly)

360 defense with counter attacks

Reflexive defense v. Front Kick

Drill: Eyes closed, attacker gives verbal signal and them makes either 360 or Front Kick to the Groin; defender must make reflexive defense v. Front Kick OR 360 with counter attacks

Advanced Class (D1)

Overhand Right Punch

Focus Mitts- 2 rounds of 5 minutes; incorporate Overhand Right punch in combinations

One Arm Shoulder Throw

Drill: Any level 1 or level 2 techniques; One Arm shoulder Throw, if available

Stick- Overhead defense

Drill: Groups of 3; 1 round of 90 seconds; Light Sparring (open hand/Shin Guards on); Defender; light sparring with partner, 3rd person (attacker); gives a verbal signal and makes an Overhead stick attack, defender; defends and continues with sparring.

Beginner (B1)

Straight Punch with Advance

Straight Punch with Retreat

Round Kick

Drill: Groups of 2; 1 pad holder; 1 striker. Striker performs Straight Punch with Retreat from one end of the mat to the other, then 5 round kicks right and 5 round kicks left, and finish with Straight Punch with Advance. Students switch roles and places after each round completed. As many rounds as possible for time.

Choke from the Side

Ground--Back Position

Ground--Round Kick

Drill: Groups of 3; A has curved kick shield; B is defender; C has curved kick shield and attacks. A calls "ADVANCE!" for 4 Straight Punches with Advance, "RETREAT!" for 4 Straight Punches with Retreat, or holds for Round Kick. At any time, C can call "DOWN!" and B gets to ground in Back Position, (can back fall break if they know how, otherwise just sit safely), and performs Round Kick from the Ground. C can also drop pad and attack B with Choke from the Side.

Intermediate (D1)

Inside Defense with Counter v. Left Punch

Inside Defense with Counter v. Right (2 counters)

Defense v. Hook (covering)

Defense v. Uppercut

Partner drills; gloves and shin guards on

Round 1: Partners drill combinations 6-10 back and forth in order. When A is striking, B will stand in a defensive shell position, gloves on hairline but hands not in front of the eyes. A makes light contact to B's gloves, focusing on form and speed. Once A finishes combination, A will move to a defensive shell position and B will immediately throw the combination. A little footwork and movement in between combinations is good, but this should be tiring and dynamic.

Round 2: A throws a combo from Round 1 at B, who is shelled up. B responds with a jab or a cross. A defends by inside defense or slipping, and comes back with any 3-4 combatives. Switch roles on instructor’s call.

Round 3: Now B can respond with a hook or straight punch. One full round and switch roles.

Round 4: B can respond with a straight punch, hook, or uppercut. One full round and switch roles.

If there is extra time, switch partners for varying sizes and repeat Round 4.

Advanced (D1)

2 Jumping Front Kicks

Round 1: Target Recognition on curved kick shield. If pad hold holds pad horizontally to chest, any 2 hand combatives, a vertical hold is a knee, and can hold for FKG, or round kick on either side. All combatives with legs are 1 strike and hand combatives are 2 strikes. Pad holder can hold in any order, but never for the same combative twice in a row.

Round 2: When instructor calls "UP!" striker performs 2 Jumping Front Kicks to pad.

Round 3: Instructor can also call "DOWN!" pad holder drops kick shield, striker mounts and performs fast and aggressive ground and pound strikes until instructor calls "TIME!" Partners immediately reset back to the Target Recognition.

Review Gun from the Front

Gun from the Front, Kneeling

Drill: A stands at one end of the room with curved kick shield. B is at the other end, doing 3 push ups and 3 air squats on repeat with gun next to them. A mounts pad and does 20 Ground and Pound strikes, then sprints to B, and picks up training gun. If B is standing, A attacks with Gun from the Front. A can also wait until B is in the process of getting up from push-up position to point gun and make a verbal cue, so that B must perform Gun from the Front, Kneeling. Allow time for multiple rounds before switching roles.