BEGINNER CLASS

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

Belt Drill

Hook Punch

Uppercut Punch

Combination: Left Uppercutt/Right Cross/Switch Left Round Kick (left leg)

Combination: L/R Uppercut/Left Hook/Right Cross/Right Round Kick

Defense v. Low Round Kick (absorbing)

Drill: Light Sparring-2 rounds of 90 seconds- include low round kicks

Hair Grab Behind

Bearhug from Behind

Drill: Groups of 3; Light Sparring (open hands), one defender, one attacker and one sparring opponent; At any point during the sparring match the attacker attacks with a Bearhug form behind OR Hair Grab from behind. Defender makes the appropriate defense and continues to spar.

 

ADVANCED CLASS

Warm up with light Sparing: 2 rounds of 2 minutes, Open hand, Shin Guards on

Sparring: Gear on; 2 rounds of 90 seconds

Stress Sparring Drill:  1 round-3 min; Groups of 3, one large shield, 2 sparring opponents and one pad holder; Fighter-A; non stop strikes on pad, on instructors signal “FIGHT!” , Fighter-B advances towards Fighter A and they start to spar; on instructors  signal “BACK!” Fighter A-gets back on working the pad with non-stop

strikes- repeat!

Stick- Dead Side

Stick- Left handed attacker

 

BEGINNER CLASS

Straight Punch review

Knee review

Drill : 30 seconds non-stop punching; 15 second rest; 30 seconds non-stop knees; do 2 rounds

Elbows 1-3

Drill: Elbow #3, turn and give knees

Choke From Behind

 

INTERMEDIATE CLASS

Inside Defense (review)

Outside Defense with Counter v. Right Punch

Drill: attacker makes straight punches; defender makes Inside Defense; when the attacker makes a wider right punch, the defender makes Outside Defense with Counter v. Right Punch, plus additional counterattacks.

Bearhug Behind, Arms Free

Drill: as above, but a third person attacks with Bearhug from Behind, Arms Free

 

ADVANCED CLASS

Focus Mitts: 2 rounds of 3 minutes, emphasize head movement and footwork

Stick Overhead

Knife Overhead

2 Opponents - Knife and Stick

Beginner (A3)
Movement- Shadow Boxing w/o Punches or Kicks
Punches- Left/Right combination
Combination- Left/Right/Right Elbow Strike
Drill: Light striking on the pad with straight punches; on the pad holder’s command (“Go”) burst in with L/R/Right Elbow 3x aggressively, then move back out and continue with light strikes.
360 Defense
Choke from the Front (2-handed)

Intermediate (A3)
Focus Mitt Combination: Right Uppercut/Left Hook
Focus Mitt Combination: Right Uppercut/Left Hook/Right Cross
Focus Mitt Combination: Right Uppercut/left Hook/Right Cross/Side Step to Left/Right Cross
Bearhug from the Front – Arms Free (space and base)
Bearhug from the Front – Neck Leverage
Drill: eyes closed; partner either pushes, defender opens eyes and makes punch combination OR partner attacks with Bearhug and defender must defend appropriately.

Advanced (A3)
2 Front Kicks with a switch
2 Back Kicks with a switch
Machine Gun Takedown (lifting & leverage on neck variations)
Circle-of-Death: 1 Defender, rest of class attacks. Pad holders approach from front or rear holding for 2 front or back kicks with a switch. Gunmen use appropriate attack angles (covered during lesson) for machine gun takedown.

BEGINNER CLASS (A2)

Straight Punches

Combos 1-4 with knees to tombstone pads (use straight punches instead of hooks for # 3 and 4)

Ground - Back Position, Kick, Get Up

Choke from Behind with a Push

Drill: attacker makes Choke From Behind With A Push; defender defends; at any time during attack, the attacker might say "Down!" The defender must drop down, turn into Ground Fight Position; kick, and get up.

 

INTERMEDIATE CLASS (A2)

Thai Pads: Combos 6 and 7 with round kicks

Defense v. High Round Kicks (2 or 3 points of contact)

Drill: defend high round kick, add 2 counterattacks

Bearhug Behind, Arms Free

Drill: groups of three; one person makes high round kicks; second person defends; third person makes bearhug from behind, arms free, against kicker at any time.

 

ADVANCED CLASS (A2)

Thai Pads: Left Kick/Right/Left Hook OR Right Kick/Left Hook/Right

Thai Pads: Right/Left Hook/Right Kick OR Left Hook/Right/Left Kick

Knife - Kick v. Downward or Upward Stab, left- or right-handed attacker

Drill: kick v. knife, then pick up a shield (pad) to block and counter

Knife - Upward Stab v. Left or Right Handed Attacker

Drill: eyes closed, attacker gives verbal signal; kick or use hand defenses v. upward stab, left or right handed attacker

BEGINNER CLASS (A2)

Elbows 4-7

Knees

Combo: Right Elbow #4/turn/Right Elbow #3/Right Knee

Combo: same combination on the left side

Choke from Behind with a Push

 

INTERMEDIATE CLASS (A2)

Free work to pad: straight punches, elbows, knees

Defensive Front Kick

Drill: non-stop punches, elbows, and knees to one pad; second pad holder gives a verbal signal and walks forward; defender makes Defensive Front Kick, then continues striking first pad.  ADDITIONAL COMMENT: if you want to discuss multiple assailant strategies, talk about "lining up" opponents. After the Defensive Front Kick, the defender should change angles so the first pad holder is between the defender and the second pad holder.  This is a more complicated drill for the pad holders, so it isn't always desirable.

Bearhug from Behind, Arms Caught

Bearhug from Behind, Arms Free

Drill: either attack

 

ADVANCED CLASS (A2)

Ground - Defense v. Full Mount (wrists pinned)

Knife - Straight Stab

Knife - Straight Stab v. Left Handed attacker; live side defense  OR switch stance to make regular straight stab defense from opposite side

Drill: make Defense v. Full Mount (wrists pinned), then get up and defend Straight Stab

 

BEGINNER CLASS

Straight Punch with Advance

Straight Punch with Retreat

Elbows 4 and 5

Round Kick

Drill 1: Groups of 2; 1 curved kick shield and 1 Striker. Curved kick shield holder holds for 2 Advancing Straight Punches or Round Kick (they both cover a longer range than regular Straight Punch, but Advancing punches cover distance and Round Kick .

Drill 2: Groups of 3; 2 curved kick shield holders and 1 Striker. Holder 1 holds exactly the same as in Drill 1. Holder 2 can give Striker a tap from behind at any time. Depending on hold, Striker makes an Elbow 4 or Elbow 5, then turns and faces and makes 4 Straight Punches with Retreat. Striker resets to face Holder 1.

Headlock from Behind

Final Drill: Same as Drill 2, but Holder 2 can also drop pad and apply Headlock from Behind.

 

INTERMEDIATE CLASS

Thai Pads

Round 1: 1K-4K

Round 2: 1K-4K + if combination ends in rear round kick, add a lead hook/cross. If combination ends in a lead round kick, add a cross/hook, i.e. 3K= Jab/cross/hook/rear kick/hook/cross.

Round 3: Same as Round 2, but add an additional round kick, i.e. 3K= Jab/cross/hook/rear kick/hook/cross/lead kick. 2K= Jab/cross/lead kick/cross/hook/rear kick.

Defense v. High Round Kick (2 and 3 points)

Defense v. High Round Kick (covering)

Defense v. High Front Kick (redirect)

Drill: 5 for 5 defend the High Round Kick (either 2 or 3 point block or covering) OR High Front Kick.

Drill: Both partners touching shoulders, A can attack B with High Round Kick or High Front Kick. Switch roles.

Final Drill: Peripheral Vision Training! Groups of 3. A can attack B with either High Round Kick or High Front Kick. C can stand to either side of B and hold up fingers for A to call out that number. A's goal is not to turn their head or take direct line of vision off B--remember, peripheral vision! As A gets better at identifying numbers, C can make number recognition more challenging by keeping hands inside their silhouette instead of holding up high, or using two hands.

 

ADVANCED CLASS

Focus mitts

Round 1: 1-10

Round 2: 1Elbow-10Elbow

Round 3: Opposite Stance

Knife – defense v. back slash

Knife – defense v. upward stab

Drill: A/B Drill

Final Drill: A/B Drill with Non-Compliant Attacker: Attacker gives verbal cue for Defender to open eyes and makes Back Slash. Off the initial redirect, Attacker attempts to retain possession of the knife (pulling arm back toward weapon side hip) and makes Upward Stab. Defender always attempts to control immediately after initial redirect, but makes Defense v. Upward Stab if Attacker is too fast.

BEGINNER CLASS
Fighting Stance
Movement in Fighting Stance – Left, Right, Forward, Backward
Review Technical Stand-up
Ground – Side Position
Ground – Side Kick
Drill: Zombie drill. 1 kick shield holder, 1 striker. Striker starts in side position on the ground in front of pad holder. Striker’s 1st side kick to pad holder starts the drill. Striker’s goal is to create enough space to execute a technical stand-up into fighting position and move away. Pad holder continuously move forward towards striker. Note: pad holders should adjust the level of difficulty to help train their partner for success. Every pad holder should start as a slow zombie and build up to fast zombies as their striker has success in creating enough space to stand up.

INTERMEDIATE CLASS
Focus Mitts: Combos 3& 4 for 2 minutes
Focus Mitts: Combos 6&7 for 2 minutes
Review Choke from Front with Push
Bearhug Behind, Arms Caught
Drill: eyes closed, either Choke Front Push or Bearhug Behind, Arms Caught

ADVANCED CLASS
Thai Pads: 3 rounds of 3 minutes — last :30 seconds of each round, make 10 strong round kicks with each leg (no rapid taps, the kicks must have power)
Side Kick Review
Plucking/Row Defense v. Medium Side Kick
Redirecting Defense v. High Side Kick
Light Sparring: try to include side kicks into your sparring rounds

BEGINNER CLASS
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 CLASS
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
2 Jumping Front Kicks
Jumping side Kick
Jumping Round Kick
Knife- Defense v. Downward Stab (work both sides, and off angle)
Knife- Defense v. Upward Stab (work both sides, and off angle)
Drill: defender eyes closed, attacker gives a verbal signal- Knife- upward and downward stab, include off hand and off angle.

BEGINNER CLASS

Straight Punches

Straight Punch Low

Combo: Left/Left low/Right

Headlock from Behind

 

INTERMEDIATE CLASS

Defensive Front Kick

Bearhug from Behind, Arms Caught

Bearhug from Behind, Arms Free

Drill: eyes closed, either attack from behind

 

ADVANCED CLASS

Focus Mitts: 3 rounds from opposite stance, combos 1-3

Side Kick (review)

Drill: non-stop punches to one target, make side kick to second target on command, then continue punching

Defense v. Medium Side Kick (pluck/row)

Defense v. High Side Kick

Drill: defend either height

 

BEGINNER CLASS

Punches- Left/Right Combination

Straight Punch Low

Round Kick

Drill: Partners; curved kick shield holder and Striker. Pad holder can call any number between 1 and 6 and Striker will throw that number straight punches. Pad holder can also call any number followed by the word "Body" and Striker will throw that number of punches with the last punch being a Straight Punch Low, i.e. 3 Body = Jab/Cross/Lead Straight Punch Low. Pad holder can also hold for a Round Kick.

Round 1 – single combinations of everything. Round 2 – double combinations. Round 3 – triple combinations.

Inside Defense vs. Low Straight Punch

Choke from Front (1-handed)

Drill: A/B drill. Group A attacks, group B defends. Defenders stand in passive stance, eyes shut. Attackers either choke from front, or lightly shove defender before throwing low straight punch. Note: attackers should only shove hard enough to make defenders take 1 step back at most.

 

INTERMEDIATE CLASS

Ground – Foot Grab Strip

Drill: Partners; curved kick shield holder and Striker.

Round 1: Basic target recognition (2 hand combatives, Front Kick to a Vertical Target or Knee, Round Kick, or Front Kick Groin). At any time during the round, Instructor can call "SPRAWL!" Striker makes sprawl and follows up with a knee.

Round 2: Same as Round 1, but Instructor can also call "BACK!" Striker makes back fall break if they know it or safely gets to ground in Back Position. Pad holder makes movement on the ground and walks in with pad  for Front Kick from the Ground and Tactical Get-Up. Striker and Holder immediately continue Target Recognition.

Round 3: Same as Round 1, but on Instructor's call of "BACK!" Holder CAN drop pad and apply Foot Grab to Striker who is in Ground Position. Striker makes Foot Grab Strip, then Tactical Get-Up. Holder will still sometimes hold pad for movement on the ground and Front Kick from the Ground at their discretion.

Inside Defense v. Left/Right

Inside Defense v. Left/Right (lean back and trap)

Inside Defense v. Left/Right (1 hand)

Drill: Gloves and mouthpieces on. A's can attack B's with Left/Right Combination, mimic takedown for Basic Takedown Defense, or call "BACK" for A to get into Ground Position. If A is in Ground Position, B can apply Foot Grab, or force A to make movement on ground and walk in for kick with gloves covering torso, palms in, providing a target for Front Kick from the Ground. (Note: for safety, tell students to keep contact on Front Kick from the Ground very light.) Switch roles. Switch partners as time allows.

 

ADVANCED CLASS

Plucking/Rowing Def. v. Side Kick

Thai Pads

Round 1: Free work, all combinations; punches, kicks, knees, and elbows.

Round 2: Pad holder can make a Side Kick. Striker makes Plucking/Rowing Def. v. Side Kick into an elbow on the Thai Pad.

Round 3: Add sprawls. Black belts and black belt candidates go opposite stance.

Ground – Def. v. Full Mount, hands pinned

Ground – Def. v. Full Mount, wrists together

Drill: Situational Rolling. A's begin mounted on B's with hands pinned or wrists together. B's make defense, but A is non-compliant. For example A can cowboy up, forcing B to make Elbow Escape from Mount, or when B improves position by getting in guard, A can attempt to pass guard to Side Control, or B can attempt Armbar from the Guard, etc. 90 seconds then switch beginning roles. Switch partners as time allows.