BEGINNER CLASS (A2)

Straight Punch

Front Kick

“Find Your Partner” drill with punches or kicks.

Choke from Behind

Drill: “Monkey in the Middle” – group of 5 people; 1 person in the middle, 3 people with pads, 1 attacker; the person in the middle must strike different pads on command; at any time, the attacker can make Choke From Behind

INTERMEDIATE CLASS (A2)

Uppercut Punch

Combination: Left Uppercut/Right Straight/muay thai clinch/Left Knee

Outside Defenses 1-5

Drill: defender’s eyes are closed; partner gives a verbal signal and attacks with STRAIGHT PUNCH from any angle; defender must defense and counter.

Inside Defense v. Left/Right combination

Inside Defense v. Left/Right combination using 1 hand

ADVANCED CLASS (A2)

Knife – upward stab

Knife – low straight stab (treat like upward stab)

Knife – straight stab (sternum/chest/face)

Drill: Defender; eyes closed, defend Knife

BEGINNER (A2)

Movement in Fighting Stance

DRILL: Follow the Leader

Groups of 2. Leader, Follower. Begin facing each other in fighting stance. As Leader moves. Follower attempts to maintain original distance. Switch roles for multiple rounds, allowing Leader to add additional movements, burpees, knee tucks, etc.

Palm Heel Strikes

DRILL: Follow the Padholder

Same as above, but Leader hold pad for Palm Strikes. Instructor can all out “1” for a single strike, “2” for a combo, or “GO!” for a burst.

Rear Elbows 3, 4, 5

DRILL: Follow the Striker

Same as above, but Leader is now Striker, Padholder positions behind. As Leader moves, Padholder follows calling out “3/4/5”. Striker sends appropriate Elbow.

Choke Rear w/ Push

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INTERMEDIATE (A2)

Defensive Front Kick

DRILL:

Groups of 3, Striker, Padholder, Attacker. Striker sends all out strikes to pad. Attacker approaches from either side. Striker sends DFK and returns to striking original pad.

REVIEW: Headlock Rear

Headlock Side

Reverse Headlock (Guillotine)

DRILL: FINAL

Roaming Attackers apply any Headlock above. Defend and reset.

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ADVANCED (A2)

Knife - Left hand attacker

Sweep - Forward Kick

Sweep - Backward Kick

Ground - Def vs. Full Mount, hands pinned

Ground - Def vs. Full Mount, wrists together

DRILL:

Groups of 2, Defender, Attacker. Defender neutral, eyes closed. Attacker performs either sweep, then mounts applying either attack. Defend and reset.

Ground - Downward Stab from Mount (if time)

DRILL - FINAL:

Same as above, but Attacker has additional option of Downward Stab.

BEGINNER CLASS (A2)
Font Kick Review
Round Kick – practice various angles and targets, including the inside of the forward leg
Knees
Right Round Kick/Right Knee combination
Choke Front Push

INTERMEDIATE CLASS (A2)
Focus Mitts – Right Cross/Left Hook
Focus Mitts — Cover v. Right Haymaker Punch/Right Cross/Left Hook
Focus Mitts — attackers shove defender to create distance, then burst in with Right Haymaker; defender Covers v. Right Haymaker/Right Cross/Left Hook
Defense v. Left/Right Combo (lean back and trap)
Defense v. High Round Kick (2 and 3 pts. of contact)

ADVANCED CLASS (A2)
Focus Mitts – Right Cross/Left Hook
Focus Mitts — Cover v. Right Haymaker Punch/Right Cross/Left Hook
Focus Mitts — attackers shove defender to create distance, then burst in with Right Haymaker; defender Covers v. Right Haymaker/Right Cross/Left Hook
Practice Right Hook (sucker punch), generating power without telegraphing
Knife Upward Stab
Knife Straight Stab

Beginner (A2)
Palm Heel Strike
Horizontal elbows (1-3)
Choke from the front (1-hand pluck)
Drill: Defender starts with 20 burpees as fast as possible and then waits with eyes closed. They are then attacked with either choke from the front or a bump with a kick shield. The defender must not know who their attacker will be. Defender must respond accordingly (palm heels or knees to pad) while also yelling out a description of their attacker, e.g. "Tall, short brown hair, blue eyes, white shirt..." etc.

Intermediate (A2)
Review fall breaks and getting up safely
Review front and round kicks from the ground
Ground - Foot grabs (stripping, inward spin, and outward spin)
Bearhug from behind (arms caught)
Drill: Defender starts in ground fighting position and is attacked with a foot grab. Once they free the foot they get up and strike a kick shield. An attacker bearhugs from behind, trying to trap the arms. Once they are free the drill restarts.

Advanced (A2)
Warm up - 10 seconds each: pushups (fast), jumping jacks, squats (fast), jacks, crunches (fast), and jumping jacks. After a 15 second rest, the round repeats. Repeat 5-10 times.
Clinch work - partners start in neutral clinch position and try to establish dominant hand position, delivering light knees throughout.
Spinning outside slap kick
Scissor front kick
2 jumping front kicks
Jumping side kick
Combo (to tombstone or kick paddle): inside slap kick, spinning outside slap kick, Scissor front kick, spinning heel kick, jumping side kick. If you get it all post a video!

Beginner Class (A2)

Movement- Moving –Shadow Boxing w/o Punches or kicks

Punches-Left/Right combination

Palm Heel Strike

Shadow Boxing with Punches

Drill: Part 1- 3 rounds of :20 seconds; Punches and Palm heel strikes from mount

Drill: Part 2- Shadow Boxing; on instructors signal “DOWN!” non-stop strikes from mount. On instructors signal “UP!” get up fast and continue shadow boxing

Choke from behind with Push

Headlock from Behind

 

INTERMEDIATE CLASS (A2)

Front Kick Vertical Target (review from level 1)

Defensive Front Kick – include follow up combatives

Drill: attacker advances with Defensive Front Kick; defender makes the kick; attacker either reacts to the kick and retreats OR simply stops, and defender finishes with additional combatives.

Kick Off From Guard

Foot Grab – Stripping

Drill: attacker is on top in guard; defender kicks off from guard; attacker stands up, grabbing defender’s foot; defender makes the Foot Grab defense.

 

ADVANCED CLASS (A2)

Combo: Left Front Kick Vertical Target/Right Cross/Left Hook/Right Straight/Left Elbow #1

Hip Throw – hook under arm; if experienced, practice opposite side

Sparring Drill: one attack/one defender; defender try to incorporate Hip Throw into counterattacks

Knife Forward Slash

Knife Back Slash

Note: if experienced, make the slashes very straight, almost like straight stab.

 

 

 

Beginner (A2)
Straight Punch with Advance
Straight Punch with Retreat
Inside Defenses
Choke from the front with a push
Drill: Eyes closed; verbal warning followed by puck or no verbal warning, choke from the front with a push

Intermediate (A2)
Thai Pads- 2- 5 Minute Rounds- Basic Combinations, include- Knees, sprawls & elbows.
(Work them hard!)
Defense v. High Round Kick (2&3 Points)
Defense v. High Round Kick (reflexive)
Defense v. High Round Kick (covering)
Defense v. High Round Kick (redirect)
Drill: Leg sparring, add straight punches after a few rounds

Advanced (A2)
Knife Attacks!
Downwards stab, Upward stab, straight stab, forward/backward slash (work both sides and off angle)
Drill: knife attacks from any angle

BEGINNER (A2)

WARMUP:

Straights, Elbow 1, KneesAdvancing Straight Punch

COMBO:

Advancing L/R Straight + R Elbow + Clinch Knee

Inside Defenses

DRILL:

Defenders in fighting stance, eyes closed. Attackers roam cueing and sending straight for defense or holding pad for combo above.

Choke Front - 1 Handed

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INTERMEDIATE (A2)

WARMUP: Plow the Field

Grps 3. Striker, Padholder, Bungee holder. Striker, Bungee start at one end of gym, padholder at opposite end. Striker must run/crawl to pad while partner gives resistance with bungee. Once to pad, send all out strikes to pad while partner continues to provide resistance. Reset for several rounds.

Inside Defense v. Left/Right (Lean Back and Trap)

Inside Defense v. Left/Right (1 Hand)

Bearhug Behind Arms Caught

Bearhug Behind Arms Caught (Remove Arms)

DRILL - FINAL:

Grps 3, Padholder, Defender, Attacker. Defender neutral, eyes closed. Padholder cues by pushing defender back toward attacker with pad. Attacker applies Bearhug. If possible, defender should remove hands and begin sending strikes to pad while attacker pulls giving resistance. If defender cannot remove hands, perform bearhug defense then all out strikes to pad. Regardless padholder cues to RESET!

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ADVANCED (A2)

WARMUP:

Grps 2. Sparring Gear On. One person in mount. On “BEGIN!”, person on top begins sending strikes, person on bottom covers/absorbs. On “GO!” person on bottom performs trap, buck and roll. Once in guard, person on top begins sending strikes as person on bottom absorbs. On “GO!” person on bottom kicks off from guard. Reset with each beginning in opposite starting positions.

2 Jumping Front Kicks

Jumping Round Kick

**For both kicks progress to starting from a kneeling position and getting to feet (stand or jump to) before performing the kick(s).

Gun Front Review

Gun Front - From Kneeling Position

Beginner (A2)
Straight Punch Low
Inside Defense v. Straight Punch Low
Choke from the Front (1-handed pluck)
Drill: 3 people. 1 kickshield holder, 1 striker, 1 attacker. Striker throws broken straight punch flurries at kick mixing in low straight punches. Attacker verbalizes “Choke!” pushing pad holder off to the side. Defender immediately assumes passive stance, lets choke come on, then defends with 1-hand pluck technique.

Intermediate (A2)
Focus mitt combinations (3×1.5 min rounds), 30 second “rest” between rounds AMRAP burpees
Inside Slap Kick
Outside Slap Kick
Defense v. Standing Reverse headlock
Drill: 3 people. 1 focus mitt holder, 1 striker, 1 attacker. Striker throws combinations at focus mitts (called by focus mitt holder), mixing in inside/outside slap kicks. Attacker verbalizes “Threat!” placing a hand on the striker’s shoulder and signaling them to bend forward at the waist to allow the attack to come on. Defender immediately performs defense technique and then continues with focus mitt combinations.

Advanced (A2)
Chops (inside & outside)
Spinning Outside Slap Kick
Ground – Defense v. Full mount (hands pinned & wrists together variations)
Drill: 3 people. 1 focus mitt holder, 1 striker, 1 attacker. Striker throws broken flurries of inside & outside chops at focus mitts. Mitt holder calls, “Kick!” and steps back allowing striker to perform spinning outside slap kick. Attacker verbalizes “Down!” and striker immediately does a fall break to attacker can get into full mount. Attacker pins the defender’s wrists (apart or together). Defender performs appropriate skill, then gets back up and continues striking focus mitts.

Beginner (A2)
Fighting Stance and movement (front, back, left, and right)
Follow the leader - Round 1 partner A moves forward, rearward, or to the side; partner B follows, keeping orientation and distance constant. Instructor calls "switch."
Punches - left/right combination
Follow the leader - round 2: same as before, but partner A has focus mitts and holds for left/right combo. Round 3: now the instructor can call "sprawl" or "go." On "go," both partners run across the room to the furthest wall from their current position, do 3 burpees, then find their partner and resume the drill.
Inside Defenses

Intermediate (A2)
Thai pad combinations  (3x3 min rounds)
#1: adv. jab, cross, jab, mid round kick
#2 - lead front kick (vertical target), cross, hook, cross, lead mid round kick
#3 - jab, cross to body, lead hook to body, mid round kick
Defense vs. round kick (2 and 3 points)
Bearhug behind arms free
Drill - two attackers: attacker 1 has focus mitts and attacks with either 360-style attack or round kick defense, then holds for straight punches to mitts. Attacker 2 will bearhug from behind at random intervals, then defender returns to address partner 1.

Advanced (A2)
Warm up - jogging with periodic rolls (forward and backwards), fall breaks, and takedown shoots. Compete to see who has the highest dive roll over tombstone pads
Scissor round kick
Jumping round kick
Review beginner and intermediate self defense (chokes, bear hugs, headlocks, etc.) with light resistance
Sweeps with forward kick and heel kick
Continue beginner and intermediate self defense but under heavier resistance and defender must end with sweep or takedown

Beginner (A2)
Muay Thai Pad- Pad holder calls out number of straight punches for the striker, (i.e. 2, 4, 6 etc.)
Round Kick- Emphasis on the Forward Leg Round Kick
Combination #1- Left/Right/Left Round Kick
Combination #2- Left/Right/Left/Right Round Kick
Choke from Behind with a Push
Ground- Side Kick

Intermediate (A2)
Focus Mitt Work- 5 Rounds, 1 Minute, non-stop combinations
Inside Defense v. Left/Right
Inside Defense v. Left/Right (lean back and trap)
Inside Defense v. Left/Right (1 hand)
Sparring Games: slow, open hands, one person uses only one hand (as though injured)

Advanced (A2)
Stacked is Back!
Round 1- 30 sec. non-stop punches- 10 sec. rest
Round 2- 30 sec. non-stop punches, 30 sec. non-stop Front Kick- Groin- 15 sec. rest
Round 3- 30 sec. non-stop punches, 30 sec. non-stop Front kick- Groin, 30 sec. Sprawl/4 Knees
Chops (inside and outside)
Plucking/Rowing Def. v. Side Kick
Knife- kick from distance
Drill: defend against a Side kick, or Knife form distance- Eyes closed