Category: Affiliate Lesson Plans
Beginner Class (A3)
Conditioning!
Movement- Fighting Stance Moving Forward, Left, Right, Back
Palm Heel Strikes
Front Kick Groin
A/B Drill
L/R Combination
Knees
Tabatta Strikes- 20 seconds work/10 seconds rest- 4 Rounds
Choke from behind
Drill: groups of 4-5; defender is in the middle, make the appropriate strike when bummed by the or defend Choke from Behind
Intermediate Class (C3)
Thai Pad Combos 1-4, 2 Rounds of 2 minutes
Outside Defense v. Right Punch
Defense v. Front Kick (redirect)
Drill: Eyes closed, make the appropriate defense
Hair Grab Front
Hair Grab Side, impending Knee
Drill: Groups of 3; Work combinations of Thai pads, attacker, attacks with either Hair Grab, defender; makes the appropriate defense and continues working combinations.
Advanced Class (C3)
Focus Mitts- Opposite stance- 2 rounds of 3 minutes
Thai Pads- Opposite Stance- 3 rounds of 3 minutes
Gun from the Side, in Front of the Arm
Headlock from the Side, spinning inward
Drill: either attack slow speed
Drill: either attack full speed
BEGINNER (C3)
Elbows 1-3
Combo: L/R Straight + R Elbow 1
Knees w/ Clinch
Combo: L/R Straight + R Elbow + Clinch/Knees
Advanced: Gun from Behind (touching)
INTERMEDIATE (C3)
Hook Punch
Bas Combos 1-4
Defense vs. Round Kick Absorb & Shin Block
DRILL:
Groups of 2, A/B. Gloves on, used as focus mitts. A sends Bas 4 + RHK. B defends kick, then sends combo.
Bearhug Behind (Lifting)
ADVANCED (C3)
W/U DRILL: Advanced Shoulder Tag
Rnd 1: One for One 360 attack/defend only
Rnd 2: One for One 360 attack/defend + counter
Rnd 3: One for One 360 attack/defend + counter + finish
Hip Throw
Cavaliers 1-4
Knife Downward Stab
Hollywood Attack: Downward Stab + Defense + Hip Throw + Control/Takeaway
Final Drill:
Groups 3, padholder, defender, attacker w/ knife. All out strikes to pad. Attacker cues, defender faces, knife attack to takedown. Back on pad.
BEGINNER CLASS (A3)
Straight Punches
Front Kick, Vertical Target
Drill: groups of 3; one pad holder at one end of the room holds for straight punches; pad holder at other ends holds for front kick vertical target: instructors calls out which side; third person sprints there and strikes
Combination: Right Front Kick Vertical Target/Right Knee
Combination: Left Front Kick Vertical Target/Left Knee
Choke from Behind
INTERMEDIATE CLASS (C3)
Back Kick
Defensive Back Kick with a Spin
Combo: Defense Back Kick with a Spin/Left Knee
ADVANCED CLASS (C3)
Simple Takedown
Combinations Using Gloves Not Focus Mitts: Partner calls out combination 1-4; striker makes combination, then shoots in with Simple Takedown; go back and forth
Gun from the Side in Front of Arm (work both sides)
Gun from the Front, Pushing Into Stomach
BEGINNER CLASS (A2)
Combo: Left/Right/Right Knee
Combo Left/Right/Left Knee
Choke from the Front with a Push
Choke from Behind with a Push
Drill: Non Stop Drill with groups of 3; pad holder stands at one end of the room holding for straight punches; at other end of the room, one person stands with eyes closed; third person makes choke from the front or behind with a push; after attacking, the attacker stands and closes eyes; the defender defends, then sprints across the room and gives 10 left/right combinations; puncher then takes the pad; the former pad holder sprints down and attacks; the drill continues non-stop.
INTERMEDIATE CLASS (C2)
Focus Mitts Combo #8 (right upper/left hook/right straight
Focus Mitts Combo #9 (left uppercut/right straight/left hook)
Bearhug Behind, Arms Free
Ground: Arm Bar from Guard
Drill: attacker makes bearhug and gently takes defender to the ground; once on the ground, defender pulls guard and makes arm bar, then gets up.
Drill: drill starts with defender practicing focus mitt combinations; attacker comes from behind and makes Bearhug From Behind, Arms Free; defender tries to drop weight to stop takedown; sometimes attacker does not make takedown, sometimes he does; if on the ground, the defender pulls guard and makes arm bar.
ADVANCED CLASS (C2)
Sparring: 1 minute rounds
Sparring: 1o second rounds, 5 seconds to switch
Gun to the Side of the Head (regular defense and 2 handed defense)
Knife Downward Stab, Off Angle (work both sides)
Drill: gun or knife from either side
Beginner (A2)
Palm Heel Strikes
Drill: Groups of 2 (partners should be about same size and hight), Small shield; Non stop Palm Heel Strikes, on instructors signal "GO", striker Fireman or Piggy back carries pad holder to the opposite end of the room and back, and continues with strikes.
Choke from the Front (1-handed)
Choke from the Front with a Push
Choke from the Back with a Push
Drill: Groups of 4-5; 90 seconds, One defender, non stop attacks.
Intermediate (C2)
Drill: A/B Drill
Ground- Guard Reversal
Ground- Elbow to Knee escape (Quick Review)
Flow Drill: Guard Reversal to Elbow to Knee escape; Groups of 2; start from Guard position, make guard reversal, now, the person on the bottom makes Elbow to Knee Escape and transitions to Guard position, then makes Guard Reversal technique. Repeat!
Reverse Headlock Standing
Drill: Groups of 3; defender; Strikes from the mount, 2nd person safely tackles defender off the pad, and mounts them, defender; makes elbow to knee transitions to guard and from there makes guard reversal technique and immediately stands up, 3rd person then immediately attacks with Reverse Headlock, defender makes a strong defense and Resets.
Advanced (C2)
Overhand Right
Muay Thai Pads- 3 rounds of 3 minutes- Combinations, Kicks, Knees and Elbows. Be sure to include Overhand Right in combinations.
** Round 2- add sprawls, plus 4 Push Ups
** Round 3- Double up on the last technique of every combination
Long Gun from the Front- live side
Long Gun from the Front- dead side
Defense v. Bayonet Stab, live and dead side
Beginner A2
Palm Heel Strikes
Knees
Round Kick
Combo: Left Palm Strike/Right Round Kick
Combo: Right Palm Strike/Left Round Kick
Choke from Front (1 handed)
Drill: Groups of 3; Defender starts on the ground with push ups, on instructors signal “UP”, defender gets up and makes 10 strong Knees on the pad, then the attacker makes 10 aggressive Choke from Front attacks, defender makes an aggressive defense and gets back on the ground for push ups. Repeat for 5 Rounds.
Intermediate (C2)
Straight Punches (review)
Hammerfist Forward (review)
Drill: non-stop punches- Standing, then from knees, then on back, then on knees again, then standing. Don’t Stop!
Bearhug Arms Free
Bearhug Arms Free
Drill: Groups 2; defender eyes closed, defend either Bearhug or attack the pad when bummed!
Advanced (C2)
Chops (inside and outside)
2 Front Kicks with a Switch
Drill: Alternate Tabatta Kicks/Jump Squats- 20 sec. work- 10 sec. rest, 8 rounds
20- Jump Front Kicks- 10 Sec. rest
20- Jump Squats- 10 sec. rest
** repeat for 8 rounds**
Knife – attacker holding defender with left hand
Knife – off angle upward stab (live and dead side)
Knife – off angle downward stab (live and dead side)
Knife – off angle straight stab (live and dead side)
Drill: Monkey in the Middle Drill- First round 60 sec, second round 90 seconds- non-stop attacks (level 1, 2, 3 &4) including knife.
BEGINNER (C2)
Retreating Punches
Elbows 4-7
DRILL:
Groups 3: 2 Padholder, 1 Striker. Striker performs Retreating Punches based on Padholder 1’s advance. Padholder 2 cues with pad tap behind. Striker sends Elbow 4, turns, clinches and knees until padholder cues to reset
Rear Headlock
FINAL DRILL: Same as above, but Padholder 2 can cue for elbow into knees or attack with Rear Headlock
INTERMEDIATE (C2)
Ground - Kicking Off from Guard
Ground - Arm Bar from Guard
Ground - Guard Reversal
Ground - Trap, Buck & Roll (if time)
FINAL DRILL:
Groups of 2, A/B. One begins in mount. On GO!, person on top applies pressure attempting to stay in mount. Person on bottom reverses with trap, buck and roll. Once in guard, begins applying pressure. Person on bottom attempts to kick off, arm bar, guard reversal.
ADVANCED (C2)
Knife - Upward Stab (Review)
Knife - Attacker Holding Defender with Left Hand
Bayonet Stab - Dead Side
Bayonet Stab - Dead Side (Clothesline)
FINAL DRILL:
Groups of 2, attacker, defender. Defender, eyes closed. Attacker can apply any of the above attacks.
BEGINNER CLASS (A2)
Front Kick
Round Kick
Combo: Left/Right Round/Right Knee
Combo: Left/Right/Left Round/Left Knee
Drill: Horse Shoe drill (non-stop kicking as the pad moves in a "horse shoe" shape)
Choke from Behind
INTERMEDIATE CLASS (C2)
Focus Mitts: Combo #4/step and pivot to the right/Right
Focus Mitts: Combo #3/step and pivot to the left/Right
Bearhug Front, Arms Free
Reverse Headlock
Drill: partner 1 makes Bearhug Front, Arms Free; partner 2 defends, then applies Reverse Headlock; partner 1 then makes Defense v. Reverse Headlock
ADVANCED CLASS (C2)
Sparring: 6 rounds (2 from opposite stance)
Handgun from Kneeling Position
Long Gun from kneeling position (treat like hand gun, getting up as soon as possible)
BEGINNER CLASS (A2)
Straight Punch
Drill: using left punch only, pad holder calls out 1, 2, or 3; striker makes that many punches
Drill: as above, using right punch
Straight Punch Low
Combo: Left/Low Right
Combo: Left/Low Left
Round Kick
Combo #1 with round kick
Combo #2 with round kick
Inside Defense
Inside Defense v. Straight Punch Low
Drill: defend high or low
INTERMEDIATE CLASS (C2)
Defensive Front Kick
Drill: groups of 3; defender strikes one target; when a second pad holder approaches from either side, deliver a Defensive Front Kick, then continue striking the original target
Bearhug from Behind, Arms Free
Bearhug from Behind, Arms Caught
Drill: as above, but use groups of 4; fourth person makes bearhug at any time
ADVANCED CLASS (C2)
Sweep with Heel Kick
Sweep with Forward Kick (use in Muay Thai Clinch)
Drill: all self defense, finish with sweep when possible
Long Gun Live and Dead Side
Long Gun Behind
Drill: all long gun
BEGINNER CLASS (A2)
30 Second Burn Out - 30 seconds of punches, 30 seconds of groin kicks, 3o seconds of knees; 3 rounds, alternating with partner
Choke from the Front
Choke from Behind
Drill: eyes closed, either choke
INTERMEDIATE CLASS (C2)
Thai Pads: Combos 1-4
Striking from Top Position
Side/Elbow Escape Full Mount
Guard Reversal
Drill: groups of three; defender starts on bottom and escapes full mount to guard; make guard reversal and start punching attacker; second attacker pushes the defender off and gets full mount; defender repeats the drill with new attacker, etc.
ADVANCED CLASS (C2)
Overhand Right
Focus Mitts: #10 (Overhand Right/Left Uppercut/Overhand Right)
Focus Mitts: cover v. right haymaker, then Combo #10
Long Gun from Behind - Live and Dead Side
Handgun from Behind
Drill: handgun or long gun from behind
Drill: Focus Mitt combos -include covering against pad holder strikes AND Combo #10, attacker threatens from behind with handgun or long gun.