BEGINNER CLASS (B1)
Punches- Straight Punch
Straight Punch with Advance
Straight Punch with Retreat
Round Kic
Drill: Partner groups; 1 curved kick shield. 3 minutes on the clock. Striker makes 3 round kicks right, 3 round kicks left, then Straight Punch with Advance from one end of the mat to the other, sprawls, and then makes Straight Punch with Retreat back to starting line. Striker and pad holder switch roles after completing the above. Encourage students to compete for max reps as a team. Winning team does not have to do 5 burpees at the end!
Headlock from Behind
Drill: Groups of 3; A/B/C. A's are pad holders, B's are Strikers/Defenders, and C's are roaming attackers. A's can call "ADVANCE" for 4 Straight Punches with Advance, "RETREAT" for 4 Straight Punches with Retreat, or "KICK" for round kick on either side. C's can attack ANY B with Headlock from Behind.

INTERMEDIATE CLASS (D1)
Gloves on, 5 for 5 of the following defenses to preload combative:
\Inside Defense (review)
Defense v. Hook (covering)
Defense v. Uppercut

Round 1: A holds gloves like focus mitts for B, free work with combinations 1-10. On combos ending with the lead hand (1, 3, 5, 7, 9), holder throws a jab, and Striker makes Inside Defense. On combos ending with the rear hand (2, 4, 6, 8, 10), holder throws a cross, and Striker Inside Defense.
Round 2: Same as above, but instead of a straight punch, holder throws a hook after combo. Striker makes covering defense.
Round 3: Same as previous round, replace hook with an uppercut
Choke from Behind with a Pull
Drill: Groups of 3. A attacks B with straight punch, hook, or uppercut, one at a time. C can attack B with Choke from Behind with a Pull at any time. Encourage students to stack attackers if possible.

ADVANCED CLASS (D1)

Spinning Heel Kick
Scissor Round Kick
Thai Pads
Round 1: Free work; include combinations with round kicks, elbows, and knees.

Round 2: Off any combination ending in a hook (3, 7, 9), Striker makes Spinning Heel Kick

Round 3: Off any combination ending in a rear round kick (1K, 3K, 5K, 7K, 9K), Striker replaces Round Kick with Scissor Round Kick

Advanced Gun – from behind, attacker close (hug defense)
Drill: Ground, Pound, and Attack! Partner groups. A at one end of mat with curved kick shield. B waiting at other end with eyes closed in neutral stance, with training gun on floor next to them. A makes 30 ground and pound strikes to curved kick shield, then sprints to B and applies Advanced Gun – from behind, attacker close (hug defense). B defends and sprints to curved kick shield while A takes their place to stand in neutral with eyes closed. Partners continue switching roles for time.

BEGINNER CLASS (B1)
Zombie Drill!
Palm Heel Strikes
Drill: Palm Heel Strikes, do a jump tuck (knees to chest) on instructors signal, then back to Palm Heel Strikes, give an increasing number of jumps up to 5.
Choke from the Side
Advance- Downward Stab
Drill: Groups of 3; non-stop strikes on the pad, defend Choke from the Side OR Downward Stab.

INTERMEDIATE CLASS (D1)
Thai Pads- 3 rounds of 3 minutes; Include kicks and Elbow, Sprint one lap around the mat on instructors signal, then back to combinations
Reflexive Defense vs. Front Kick
Choke from Front Against wall
Drill: Dim the lights, blast the music (if possible, the goal is to make the environment appear very chaotic), defender; starts close to the wall, Eyes closed, Choke against the wall OR reflexive defense vs. groin kick.

ADVANCED CLASS (D1)

Thai Pads 2 Rounds, 90 seconds - Opposite Stance; sprawl jump knee tuck on instructors signal, then back to working the pad

Ground - Guillotine
Ground - Defense vs. Guillotine
Advanced Gun - from kneeling position
Drill: A/B drill. Group A attacks, Group B defends. Defenders start in kneeling position, eyes closed. Attackers approach and either apply a guillotine choke or present a gun to the defender's head. Groups switch roles after several repetitions.

Beginner (B1)
Movement -Fighting stance
Palm Heel Strikes
Round Kick
Choke from the Front one handed pluck
Drill- Eyes Closed, defender either gets choked and has to defend or gets popped with a pad and makes palm heel strikes until pad holder call time

Intermediate Class (D1)
Hook Punch
Headbutt Forward
Focus Mitt Combination: Left, Right, Left Hook, Headbutt forward
Reflexive Defense v. Front Kick
Inside Defense v. Right (1 counter)
Inside Defense v. Left punch
Drill: eyes closed; verbal signal; rest to either straight punch or Front Kick
Choke from Behind with a pull

Advanced (D1)
Tabata Punches= 8 Rounds, 20 sec full speed, 10 sec Rest
Scissor Front Kick
Plucking/Rowing Defense v. Side Kick
Redirecting Defense v. High Side Kick
Advanced Gun- Under chin, in mouth , grabbing hair etc.
Advanced Gun- from behind, attacker close ( hugging defense)

BEGINNER CLASS (B1)

NOTE: GET THROUGH THE COMBATIVES VERY QUICKLY TO SAVE TIME FOR SELF DEFENSE

Hammer fist to the Side

Elbow #2

Knees

Drill: attacker pushes with a pad from the side; defender makes either hammer fist or elbow depending on distance, then turns to deliver knees

Choke from the Front with a Push

Choke from Behind with a Push

Drill: eyes closed, either attack

INTERMEDIATE CLASS (D1)

Focus Mitts: emphasize hooks and uppercuts

Defense v. Hooks

Defense v. Uppercuts

Ground - Trap and Roll

Ground - Kick Off from Guard

Drill: partner A starts on top in full mount; Partner B makes Trap and Roll; Partner A performs Kick Off from Guard and gets up; slow fighting for a 30-45 seconds; reset

 

ADVANCED CLASS (D1)

Focus Mitts: combos #6 & #7

Single Leg Takedown ("toe pick")

Drill: cover against multiple punches, drop down and make low single leg takedown

Ground - defend kicks while on the ground against multiple attackers (cover head, use basic shin blocks)

Stick Overhead

Drill: start on ground, cover against multiple attackers who are kicking AND one attacker using padded stick; make a low single when possible, get up and defend stick

BEGINNER CLASS (B1)

Palm Heel Strikes

Groin Kick

Hammerfist Downward (discuss position -- they should not get so close that they are open to being taken down/legs grabbed)

Combo: using Palm/Heel Strikes, Left/Right/Right Groin Kick (recoil)/Right Hammer Fist Down

Choke Front (1 Hand)

 

INTERMEDIATE CLASS (D1)

Hook Punch

Combos 6 & 7

Combo 6 variation: Right/Left Hook/Right Hook

Defense v. Hook Punch - Extended

Defense v. Hook Punch - Covering

Light sparring using straight punches and hooks

 

ADVANCED CLASS (D1)

Thai Pads: 2 rounds of 3 minutes

Stick Overhead

Stick Baseball Bat Swing

Drill: put 1 stick per pair in the middle of the room; position the partners on either side of the room, lying on their stomachs. Yell "Go!" Both must try to get the stick. Once one person has the stick, he attacks with baseball bat or overhead swing. The other person must defend. Repeat several times, and change partners.

BEGINNER CLASS (B1)
Zombie Drill!
Palm Heel Strikes
Drill: Palm Heel Strikes, do a jump tuck (knees to chest) on instructors signal, then back to Palm Heel Strikes, give an increasing number of jumps up to 5.
Choke from the Side
Advance- Downward Stab
Drill: Groups of 3; non-stop strikes on the pad, defend Choke from the Side OR Downward Stab.

INTERMEDIATE CLASS  (D1)
Thai Pads- 3 rounds of 3 minutes; Include kicks and Elbow, Sprint one lap around the mat on instructors signal, then back to combinations
360 with Counterattacks
Choke from Front Against wall
Drill: Dim the lights, blast the music (if possible, the goal is to make the environment appear very chaotic), defender; starts close to the wall, Eyes closed, Choke against the wall OR defend 360.

ADVANCED CLASS (D1)
Thai Pads 2-5 Minute Rounds- Opposite Stance; sprawl jump knee tuck on instructors signal, then back to working the pad
2 Back Kicks with a Switch
Gun- from Behind- Defend with 2 Back Kick with a Switch (JUST KIDDING)
Advanced Gun – from behind, attacker close (hugging defense)
Drill: Eyes closed; defend Gun from Behind - basic defense OR Hugging defense OR pad holder/attacker comes up from behind, gives a verbal signal, then make a 2 Back kicks with a switch.

 

BEGINNER CLASS (B1)

Movement- Fighting Stance Moving Forward., Left, Right, Back

L/R Combination- Review

Straight Punch Low

Combination: Straight Punch Low, L/R Combination

Inside Defense v. Straight Punch Low

Drill: Groups of 2; Defender eyes closed; pad holder bumps defender and holds for today’s combination OR gives a verbal signal and makes a Straight Punch Low.

Choke from Front (1-handed)

Choke from Front with a Push

 

INTERMEDIATE CLASS (D1)

Round Kicks Low- Review

Side Kick (with and w/o advance)

Combination: Side Kick/Round Kick Low

Defense Vs. Hook (Covering)

Defense Vs. Uppercut

Drill: Focus Mitts: 2 rounds of 2 minutes; basic combination; Pad holder; anytime during the rounds makes a Hook OR Uppercut at the striker; striker makes the appropriate Defense and continues with combination.

Choke from Behind Against Wall

 

ADVANCED CLASS (D1)

Warm up with basic self-defense techniques

Overhand Right

Combination: Overhand Right/L-Uppercut/Right Cross

Drill: Focus Mitts: 2 rounds of 3 minutes- Combinations, include today’s combination, sprawls and push ups.

One Arm Shoulder Throw

Drill: Non-stop self-defense techniques, One Arm Shoulder Throw when possible

Stick- Overhead Defense

Stick-Baseball Bat Defense

BEGINNER CLASS (A3)

Straight Punches

Elbows 1-3

Combo: Left/Right/Left Elbow – burst forward on elbow, and treat it a little like a left hook

Front Kick

Choke Front (2 hands) – for counterattacks, after the front kick make Left/Right/Left Elbow

 

INTERMEDIATE CLASS (C3)

Uppercut

Combo: right uppercut/left hook

Combo: left uppercut/right hook

Bearhug from Behind (arms free)

Bearhug from Behind (arms caught)

Bearhug from Behind (lifting)

 

ADVANCED CLASS (C3)

Thai Pads: Combos 1-4 – 3 rounds. After the first round, include sprawl/right cross with every combination

Double Leg Takedown – emphasize shooting to the lead leg to avoid a strong knee from the opponent’s rear leg

Side Control

Arm Lock from Side Control

BEGINNER CLASS

Tabata Punches: 8 rounds of 20 seconds on, 1o seconds off

Review Groin Kick and Elbow #1 quickly (this is a technique heavy class!)

Choke from the Front

Advanced Technique: Gun from Behind

Drill: eyes closed, Choke or Gun

 

INTERMEDIATE CLASS

Focus Mitts: Combos 1-4

Focus Mitts: Combos 1-4/cover v. hook/cross hook or hook cross; for example, if pad holder calls for Combo #1, he will catch the punch and make a hook with his free hand; striker must recoil his punch and cover, then give Cross/Hook as a counter.  If pad holder calls for Combo #2, he will catch the left/right, then make a hook with his free hand; striker must recoil his punch and cover, then give Hook/Cross as a counter, etc.

Defense v. Low Round Kick (shin block)

Focus Mitts (both participants need shin guards); Combos 1-4, pad holder throws low round kick after striker makes combo

Headlock From The Side

 

ADVANCED CLASS

Round Kick

Jumping Round Kick

Gun From The Front

Knife - Downward Stab

Drill: eyes closed, gun or knife

BEGINNER CLASS (A3)

Palm Heel Strike

Front Kick Vertical Target

Combination- Front Kick Vertical Target, R/L Palm Heel strikes followed by a Right Elbow Strike

Choke from Behind

Ground- Getting up

Ground- Front & Side Kick

Drill: Groups of 3; Defender starts from the ground on their back with their eyes closed, Pad Holder  gives a verbal signal and steps towards defender.  Defender; makes the appropriate kick , gets up and continues with counters on the pad, Attacker; makes a choke from behind.  Reset after a successful defense!

 

INTERMEDIATE CLASS (C3) 

Uppercut Punch

Hook Puch

Focus Mitt Combinations- Include hooks and uppercutts

Defensive Back Kick with a spin

Focus Mitt Combinations- R-Uppercut/L-Hook,/R-Cross/Defensive Back Kick with a spin

Focus Mitt Combinations- L-Uppercut/R-Cross/L-Hook /Defensive Back Kick with a spin

Bearhug Front (Lifting)

Bearhug Behind (Lifting)

 

ADVANCED CLASS (C3)

Interference Drill

Gun from the Front

Gun from the Front, Pushing into Stomach

Gun from the Side, in Front of the Arm

Drill: Monkey in the Middle

Groups of 4-5 ppl; defender is in the middle; everyone else is attacking, any of the above Gun threats and any Level 1-3 attacks.