BEGINNER CLASS

Straight Punch with Advance

Round Kick

Drill: Partners and curved kick shield. Partners begin at one end of the mat. Striker makes Straight punch with Advance all the way to other end of the mat, then 5 round kicks right and 5 round kicks left. Both partners do two burpees and then sprint back to starting line and switch roles. That is one round. Partner groups with the most rounds in 3 minutes win! Make it a competition. Winners exempt from 10 burpees.

Ground--Side Position

Ground--Side Kick

Drill: Partners and curved kick shield. Partners can call "ADVANCE" for 4 advancing punches, or hold for round kick. Partners can also call "DOWN" and Striker gets into Side Position from ground, make movement, and walk in for Side Kick from Ground. Striker gets up and returns to calls for standing strikes.

INTERMEDIATE CLASS

During warm-up include clinch knees and defensive front kick in shadow fighting to frontload dry work.

Round 1: Target Recognition: have strikers with their backs to the wall and curved kick shield holders in front of them. When instructor yells “SPIN!” striker clinches pad holder in plum position, throws two knees and spins them on centerline to get away from the wall, and throws non-stop knees until instructor calls “TIME!”. Reset. As many phases as you want and then switch.

Round 2: Same as Round 1 except instead of “TIME!” Call “KICK OFF!” Striker throws Defensive Front Kick and tries to sprint to the other wall. Pad holder drops pad and tries to chase them and tag them with two hands. If striker is caught before touching wall, they do 5 burpees. If pad holder doesn’t catch them, 2 burpees.

Round 3 (if there will be enough time): Add G&P on instructor’s call of “DOWN!”

Bearhug from Behind, Arms Caught

Bearhug from Behind, Arms Free

Drill: A/B Drill, defend from either Bearhug from Behind

Drill: A/B Drill, against the wall. Defenders stand facing wall. Attackers apply Bearhug. Emphasize strategy to make space from wall after defense.

 

ADVANCED CLASS

Spinning Outside Slap Kick

Jumping Side Kick

Drill: Max Outside Slap Kicks in one minute. Most kicks wins!

Drill: Max Jumping Side Kicks in one minute. Most kicks wins!

Knife Defense v. Upward Stab

Knife Defense v. Forward Slash

Knife Defense v. Back Slash

Drill: Non-compliant attacker. Attacker makes any knife attacks from above. Sometimes, Attacker makes Upward Stab and attempts to retain knife after redirect, following up with Forward Slash OR makes Back Slash and attempts to retain knife after redirect, following up with Upward Stab

BEGINNER CLASS (A2)
Palm Strikes
Round Kick – practice with both legs
Combo #1: left punch/right round kick
Combo #2: left/right/left round kick
Choke From the Front (1 hand)

INTERMEDIATE CLASS (A2)
Strikes from mount position
Inside Slap Kicks (both sides)
Drill: A/B Drill- Strikes from the mount position on one end, and Inside Slap Kicks on the other.
Reverse Headlock Standing
Ground- Trap and Roll (quick review)
Drill: Groups of 3; defender; Strikes from the mount, 2nd person safely tackles defender off the pad and mounts them, defender; escapes the mount and gets up, 3rd person, then immediately makes Reverse Headlock. Repeat.

ADVANCED CLASS (A2)
Ground – def. v. full mount, wrists pinned (snow angel)
Knife Downward Stab (v. left and right handed attacker); react from a kneeling position.
Gun Front from a Kneeling Position
Drill: groups of three; defender defends against full mount, wrists pinned; as he is getting up, he must defend against gun or knife

BEGINNER
DRILL - WARMUP: Follow the Leader

Grps 2. A/B. Designate one to be the leader. Both face each other in fighting stance. The follower attempts to maintain the starting distance between the two as the leader moves in various directions.

Straight Punch w/ Retreat

MINI - DRILL: Reaction

Grps 2. Padholder, Striker. Striker in fighting stance in front of pad. Padholder advances randomly. Striker sends Retreating Straight, plus a burst of 4-6 straights upon landing. Repeat.

Headlock - Rear

Headlock - Side

Note: Include as alternative to getting “stuck” mid-Headlock Rear Defense.

DRILL - FINAL:

Grps 3. Padholder, Striker/Defender, Attacker. Padholder and Striker perform same drill as before. Attacker applies Rear Headlock and should attempt to get defender “stuck”. Defender reacts as necessary, performing the full defense if possible or transitioning to Side Headlock defense.

__________

INTERMEDIATE

Ground - Foot Grab Spin Inward

Ground - Foot Grab Spin Outward

Ground - Side Mount (position and strikes)

DRILL:

Grp 2, A/B. Designate one group attackers, other strikers. Each striker has a TS/KS in Side Mount. On instructors “BEGIN!” strikers send all out strikes to pad. Attackers roam around grabbing a striker’s ankle and pulling off pad. Striker must release ankle and get back to pad.

Ground - Side Mount to Full Mount

DRILL - FINAL:

Grps 3. One person designated as roaming attacker, other two one is on back, other in side mount. Person in Side Mount attempts to gain Full Mount, other person can defend. If mount is gained, switch roles and start again. Roaming attacker can grab ankle of person attempting to mount at any time.

__________

ADVANCED

DRILL - WARMUP: Kicks Across Room

Defensive Front Kick + Side Kick + Back Kick + Opp Back Kick + Opp Side Kick + Opp DFK, repeat across room.

Chops (Inside and Outside)

Plucking/Rowing Defense vs. Side Kick

DRILL:

Grps 3, Padholder, Striker, Attacker

Striker sends Chops to pad. Attacker cues and sends Side Kick. Defend, finish, back on pad.

Knife - Defense vs. Back Slash

DRILL - FINAL:

Grps 3. Same as above. However attacker can now send Side Kick OR cue for Back Slash. Note Slash will be slightly off-angle, but ultimately the same.

BEGINNER CLASS

Left/Right combination

Elbows 1-3

Combination: Left/Right/Left Elbow #1 and Left/Right/Left/Right Elbow #1

Groin Kick

Combinations as above, but finish with a Groin Kick

Choke From the Front (2 hands)

 

INTERMEDIATE CLASS

Focus Mitts (short rounds for review)

Defense v. Med/High Round Kick (include counter with Cross/Hook or Hook/Cross)

Focus Mitts: 2 rounds of 3 minutes - pad holder also makes med/high round kicks; striker defends and counters

Ground - Side Control

Ground - Arm Lock from Side Control (Americana)

Ground - Hip Escape from Side Control

 

ADVANCED CLASS

Focus Mitts (short review)

Side Kick (review, include high side kick)

Defense v. Medium Side Kick (pluck or row)

Defense v. High Side Kick

Drill: 2 rounds of 3 minutes, pad holder sometimes make Side Kick and striker must defend

Ground - review Trap & Roll and Elbow Escape

Ground - Wrists Pinned (snow angel technique)

Ground - Wrists Pinned Above head

Drill: defender starts with wrists pinned; defender makes the technique, but sometimes the attacker fights back and the defender must use Trap & Roll or Elbow Escape after freeing their wrists

BEGINNER CLASS

Straight Punches

Straight Punch Low

Round Kick

Round 1: Straight punches only. Pad holder calls a number between 1 and 4. Striker makes that number of straight punches, always beginning with the lead hand.

Round 2: Work changing levels on straight punches with straight punch to the body. Pad holder calls a number with “Low” at the end, i.e. 2 Low, 3 Low and the last punch will be a straight punch to the body. Have pad holder orient the pad vertically for these combinations to allow for a smoother level transition.

Round 3: Pad holder calls 1K-4K. Add a round kick to the end of the combination.

Drill: Dive for the Pads. Have partners line up facing each other at the center of the mat with the curved KS between them. Partners should be equidistant from the pad, with elbows on knees. On instructor’s call of “GO!” students attempt to grab the pad. Whoever touches pad first gets to hold for nonstop straight punches until instructor calls “TIME.” Play with variations of distance (3 steps away, at opposite ends of the mat), combatives (do a few rounds with round kick as the combative instead of straight punches), and how they must get there (begin on stomach facing away from pad, bear crawl, army crawl, etc.). Rotate one line at regular intervals to allow for different match-ups.

Inside Defense v. Straight Punch Low

Choke from the Front with a Push

Drill: Same as above, but the first person to touch the pad can now hold for 20 straight punches OR attack with Straight Punch Low OR attack with Choke from the Front with a Push.

INTERMEDIATE CLASS

Thai Pads

Round 1: Hands only

Round 2: Hands and feet

Round 3: Sprawl to 2 frame-hold knees on Padholder’s call

Ground – Foot Grab Strip

Ground – Foot Grab Spin Inward

Ground – Foot Grab Spin Outward

Ground – side mount position and strikes

Drill: A begins on ground in Basic Ground Position. B is standing and moving, forcing A to make movement on ground. B grabs A’s foot at any time and attempts to get Side Mount. A makes appropriate Foot Grab defense.

 

ADVANCED CLASS

Thai Pad Cauldron

Round 1: Free work with pad holder calling all combinations including kicks + cover against the cross, counter with a #6

Round 2: For every call with a kick, Striker makes 2 round kicks + cover against the lead hook, counter with a #7

Round 3:  opposite stance! Parry the (in theory, opposite stanced opponent’s) cross, and counter with a lead hook and cross. For every call with a kick, Striker makes 3 round kicks. Add sprawls on Instructor’s call.

Advanced Gun – from kneeling position

Drill: Roaming attackers. Defender/Striker begins mounted on pad sending all out strikes. Attackers “throw” strikers to ground and pick up pad. Striker gets into Ground – Back position, tracking padholder and sending kicks when approached. After several kicks, padholder should throw pad down, for mount/strikes, OR attackers can make a verbal cue and apply Advanced Gun – from kneeling position. Defender must make defense starting from mounted position on pad.

BEGINNER

Straight Punch Low
Inside Defense vs Straight Punch Low
DRILL:
Grps 2, A, B. Both begin facing each other in fighting stance. One sends Low Straight, other defends. Striker moves to either side of defender after strike/defense, pivoting roughly 90 degrees. Defender responds to square up to striker. Switch roles after each attack/defense.

Elbows 4-7
Rear Choke w/ Push

DRILL - FINAL:
Grps 3. Attacker 1, 2, Striker/Defender. Attacker one sends Low Straights to Defender. Second attacker applies Rear Choke w/ Push.

 

INTERMEDIATE
Defensive Front Kick (DFK)
Defense vs. High Front Kick (Redirect)
DRILL:
Grps 2, A, B. Designate one leader, other follower. Follower stands neutral, eyes closed. Leader cues to open eyes and can show pad for DFK, or sends High Front Kick for follower to defend. Reset after each cue.

Headlock - Reverse Standing (Guillotine)
DRILL - FINAL:
Grps 3, Padholder, Striker, Attacker. Striker sends a DFK to pad then sends all out straights/hammers/elbows to pad. Attacker applies Guillotine. After defense, defender sends DFK then into all out strikes.

ADVANCED
Scissor Round Kick
Jumping Round Kick
DRILL:
Grps 2, Padholder, Striker. Padholder cues for “SCISSOR” or “JUMP” kick. After kick, Striker sends all out strikes to pad until padholder cues to “RESET”

Advanced Gun - Front, assailant using off hand.

DRILL - FINAL:
Grps 2, Attacker, Defender. Defender neutral, eyes closed. Attacker cues with off hand in various positions. Defender reacts accordingly and resets.

BEGINNER CLASS

Shadowboxing - emphasize footwork, 4 rounds of :30 seconds

Left/Right Combo

Groin Kick

Combo: Left/Right/Groin Kick, then move out of range

Basic Clinch Defense (position for knees)

Combo: Left/Right/Groin Kick/Basic Clinch Defense/Knee

Ground - Back Position

Ground - Kick

Ground - Get Up

Drill -- as above, but attacker sometimes says "Down" during clinch; defender sits down into Back Position, kicks, then gets up

 

INTERMEDIATE CLASS

Hook Punch

Defense v. Front Kick (redirect)

Defense v. Front Kick (stopping)

Focus Mitts (both people wear shin guards): 3 rounds of 2 minutes; do combinations 1-4, but pad holder can also make a groin kick at any time

Review Choke 1 Hand from Level 1

Ground - Choke from the Side on the Ground

 

ADVANCED CLASS

Gun Review! All Basic Gun Defenses reviewed slowly (Gun Front, Gun Side Behind Arm, Gun Side Front of Arm, Gun Behind Touching, Gun Side of Head)

Drill: one attacker, one defender; defenders eyes closed; defender opens eyes and makes defense at 75% speed

Drill: two attackers, one defender; non stop threats!

Drill: three attackers, one defender; as above, but include a pad holder who makes the defender punch at intervals

BEGINNER CLASS

Straight Punches

Hammerfist to the Side

Drill: two pad holders; punch one pad, get pushed by the other pad holder, make Hammerfist to the Side and continue striking the new target

Choke from Behind with a Pull

Drill: as above, but with groups of 4; the third person can make Choke from Behind at any time

INTERMEDIATE CLASS

Striking Review: straight punches and elbows to pad

Striking Drill: straight punches and elbows non-stop for :30 seconds x 3 rounds

Front Kick with Advance

Drill: eyes closed; pad holder pushes defender; defender responds with Front Kick with Advance, then continues with Straight Punches and Elbows

Ground - Headlock Side Forward

Ground - Headlock Side Back

Drill: work both defenses against a resisting attacker

ADVANCED CLASS

Thai Pads - 3 rounds of 3 minutes

Ground - Headlock Side, Spinning Inward

Ground - Headlock Side, Neck Break

BEGINNER CLASS

Left/Right Combination

Front Kick Groin

Round Kick

Drill: Horseshoe Drill

Drill: Puke round! 30 seconds max left/right combinations, 30 seconds FKG, 30 seconds 2 round kicks right and 2 round kicks left, 30 seconds 2 punches and a push-up, 30 seconds horseshoe drill

Choke from the Front, 2 handed Pluck

Choke from Behibd

Drill: A/B drill

 

INTERMEDIATE CLASS

Thai Pads – 3 rounds of 2 minutes
Drill: Diving for the pads. Partners line up across (equidistant) from each other with a curved kick shield between them. On instructor’s call of “GO!” Person who touches pad first holds pad. Loser does nonstop strikes to pad until Instructor calls “TIME!” Change the strikes, distance from pad, and how they get there (bear crawl, crab walk, etc.)
Bearhug Front, Arms Free (space and base)
Bearhug Front, Arms Free (neck leverage)

Drill: Same as previous drill, but person who touches pad first can hold OR attack for Bearhug from the Front.

 

ADVANCED CLASS

Sparring 2-v-1 (light)
Gun Behind, at the Head
Gun to the Side of the Head, Behind the Ear

Drill: Groups of 3. 2 in each group are kick sparring only and touching shoulders (no gloves). 3rd in group is attacker and can attack either sparring partner with Gun Behind, at the Head, or Gun to the Side of the Head, Behind the Ear

BEGINNER CLASS 
Elbow #2
Hammerfist to the side
Choke from Behind
Drill: 1 striker, 1 attacker, 1-2 pad holders. Striker stands in passive stance with eyes shut. Pad holders get striker’s attention verbally or by jarring them with the pad. Striker opens eyes and delivers either elbow #2 or side hammerfist, following up with 2-5 combatives. Attacker chokes striker from behind at any point during the drill (sometimes in passive stance, sometimes while striking on the pad).

INTERMEDIATE CLASS 
Headbutt Forward
Headbutt Upward
Headbutt to the Side
Headbutt Backward
Drill 1: Closing the distance. 1 tombstone pad holder, 1 striker. Striker stands in passive stance, eyes shut. Pad holder gets striker’s attention either verbally or by jarring them with the pad. Striker opens eyes, identifies threat, and strikes their way into using a headbutt (i.e. straight punch, elbow, headbutt)
Drill 2: 3 strikes drill. 1 focus mitt holder, 1 striker. Focus mitt holder places mitt on strikers face and pushes striker’s head (be a bully). Striker works on verbal de-escalation techniques and positioning (situational awareness). After a brief moment, mitt holder pushes striker’s head again (escalating situation). Striker, continues to de-escalate while maintaining situation awareness of room. Mitt holder pushes striker’s head for a third time and presents the mitt for strikes. Striker flips the switch immediately delivers punches, elbows, and headbutts to the pad. Reset and go again. Safety Note: mitt holder, be sure to make contact first, THEN push. Do not inadvertently slap your partner in the head.

ADVANCED CLASS 
Review 360 defenses (bottom half of circle, both hands)
Knife – threat, defense to live side
Knife – threat, defense to dead side
Drill: Circle-of-death. 1 defender, everyone else is an attacker. Working at 25%-50% speed, attackers are allowed to bring on any unarmed attack from lower levels (1-3) as well as knife threats. Note: Defenders are training situational awareness. They should be constantly looking for attacker’s wielding weapons and prioritize those defenses accordingly.