Beginner (A1)
Movement - shadow boxing w/o punches or kicks
Palm heel strikes
Front kick (groin)
Choke from the front (2-handed pluck)
Drill: Students break into groups of three, with one tombstone per group. Once the defender deals with a choke from the front, they turn and find their padholder who calls for palm heels or groin kicks. After a few strikes the choker calls time and chokes, while the padholder moves to a new spot as quickly as possible.

Intermediate (C1)
Ground - high back fall break
Ground - forward roll
Ground - forward roll, back fall break
Ground - headlock side (weight forward)
Ground - headlock side (weight backward)
Drill - Students break into groups of three, with one tombstone per group. Once the attacker begins a side headlock, the padholder starts counting. Once the defender gets up, they deliver upper body strikes to the tombstone for the same length of time the padholder counted. Repeat.

Advanced (C1)
One arm shoulder throw
Full nelson - finger strip
Full nelson - throw
Full nelson - sweep
Drill - defender starts in a full nelson, while a second attacker closes in with focus mitts, padded sticks, Thai pads, or anything to provide distraction for the defender. The defender deals with the second attacker, dealing enough damage to cause them to disengage while the first attacker gives resistance in the nelson. The defender then clears the nelson and the students rotate positions.

BEGINNER CLASS (B3)

Palm Strikes

Front Kick (groin)

Knees

Combo: right front kick/right knee

Inside Defenses – include general counterattacks (does not have to be simultaneous)

Choke From Behind With A Push

Drill: Padded Assailant attacks against Choke from Behind OR Straight Punch

 

INTERMEDIATE CLASS (B3)

After warm up, do some light punches and kicks to the pad

Drill: 30 seconds non-stop punching X 3 rounds, 15 second rest

Drill: 30 seconds non-stop front kicks X 3 rounds, 15 second rest

Outside Defenses 1-5

Drill: groups of 4; three attackers stand on either side and in front of the defender; one attacker at a time makes a straight punch; the defender must make Inside Defense or Outside Defense, then make counterattacks.

Bearhug Behind (lifting)

Bearhug Front (lifting)

 

ADVANCED CLASS (B3)

Round Kicks (review, emphasize high kicks)

Sliding Defense v. High Round Kick

Spinning Heel Kick

Sliding Defense v. Spinning Heel Kick

Stick Baseball Bat

 

BEGINNER CLASS (B3)

Straight Punches

Double Jab

360

360 using only one hand against either attacking arm (as though the other hand is occupied or injured)

360 with a kick as a counterattack (as though other hand is occupied or injured)

Choke from the Front with a Push – no trapping, counterattacking with only hand hand

INTERMEDIATE CLASS (B3)

Side Kick (with and without advance)
Defensive Back Kick with a Spin
Drill: Side kick followed by a Defensive Back Kick with a Spin
Outside Defense 1-5
Choke from Front Against Wall
Hair Grab from Front
Drill: 2 ppl
Defender; Stand against the wall, eyes closed. Attacker; Choke from Front Against the wall/ Hair Grab From Front.
Ground- Strike from Full Mount
Ground- Dismount from Full Mount

ADVANCED CLASS (B3)

Focus Mitts – Left/Left Hook

Focus mitts – Right/Right Hook

Sparring – one person can use only one hand; the other arm must be tied down to their side; light training!

Knife – downward stab – must defend and control with left arm; right arm is unavailable! Counter with knees, headbutts, biting, etc.

Knife – upward stab – as above

BEGINNER (B3)

DRILL - WARMUP: 3 Position Hammerfists

Groups of 2, Padholder, Striker. Based on instructor’s cue, Striker sends all out Hammerfists from Standing, Kneeling, or Back (Laying on back, pad held in front of face). Transition through positions for time.

Hammerfist Rear

DRILL:

Groups of 3, Striker, Pad1, Pad2. Striker sends all out Hammerfists to Pad1. Pad2 cues, Striker sends Hammerfist Rear, orients, and sends Hammerfirst burst to Pad2. Repeat for time.

Round Kick

Choke Side

DRILL-FINAL:

Groups of 3, Striker, Padholder, Attacker. Padholder cues for either side Round Kick. Striker sends and sends Hammerfist burst until Padholder cues to reset. At any point, Attacker can apply Side Choke. Defend and reset.

___________

INTERMEDIATE (B3)

Side Kick (with & without advance)

Choke Front Against Wall

Bearhug Front w/ Lift

DRILL - FINAL:

Groups of 4, Defender, Pad1, Pad2, Attacker. Defender begins near/back toward wall, Pads on either side, Attacker in front. Pads cue for Side Kick. Attacker applies Bearhug or Choke Front Against Wall. Defend and reset.

___________

ADVANCED (B3)

DRILL - WARMUP:

Groups of 2, alternating Attacker, Defender. Attacker rushes in for Takedown, defend accordingly by stopping or spinning on centerline.

Face to Face Throw

Simple Takedown

Double Leg Takedown

Single Leg Takedown

Sliding Defense v. High Round Kick

DRILL - FINAL: Trigger Sparring

Groups of 2, alternating Attacker, Defender. Attacker sends High Round Kick for Sliding Defense. Defend and takedown, begin ground sparring for time. Repeat switching starting roles, then rotate partners.

Beginner (B3)
Palm Heel Strikes
Eye Strikes
Knees (regular & round)
Choke from the side
Drill: 1 focus mitt holder, 1 striker, 1 attacker. Striker starts in passive stance with eyes closed, focus mitt holder verbally gets striker’s attention. Striker opens eyes, recognizes threat and delivers an eye strike (to the mitt) before following up with a broken flurry of palm heel strikes. Attacker jumps in soon after the flurry begins with a choke from the side on striker. Striker defends, finishes the fight, and resets to passive stance with eyes shut. Repeat!

Intermediate (B3)
Back Kick
Spinning Defensive Back Kick
Drill: 1 striker, 1 focus mitt holder, 1 kick shield holder. Striker and focus mitt holder free work. Kick shield holder moves around striker and gets attention verbally. If kick shield holder is behind striker, back kick. If kick shield holder is in front of striker, spinning back kick.
Bearhug Front (lifting)
Bearhug Behind (lifting)
Drill: A/B drill. Group A attacks, Group B defends. Defenders start in passive stance with eyes closed. Attackers bearhug and lift defender. Defenders complete appropriate skill, finish the fight and reset.

Advanced (B3)
General Defense vs. Medium-to-High Kicks
Sliding Defense vs. Medium-to-High Kicks
Stick – Baseball Bat Defense (both sides)
Drill: 1 Thai pad holder, 1 striker, 1 (or more) attackers. Striker and Thai pad holder free work. Attackers get striker’s attention verbally and then throw a medium-to-high kick (either side) or baseball bat swing a stick (either side). Striker defends, finishes the fight and returns to Thai pad work immediately. Safety Note: All attackers should be wearing shin guards and striker should be wearing a mouthpiece.

Beginner (B3)
Hammerfist Downward
Elbows 4-7
Round kick
Thai pads: round 1- pad holder calls a number 1-5 corresponding to the number of straight punches the striker throws. The striker can mix up rhythm and does not need to alternate L/R, and the padholder catches. Round 2- padholder calls the number of punches, and afterwards holds the Thai pad vertically or horizontally. The striker will read the hold and throw an elbow perpendicular to the hold (e.g. if the pad is held horizontally throw a #6 or #7). Round 3- padholder may now hold for a round kick after punches as well.
Choke from behind with a push

Intermediate (B3)
Side kick (with and without advance)
Outside defense 1-5
Outside defense v right punch
Hair grab front
Hair grab side, impending knee
Drill - defender starts on focus mitts, while attacker gets into position for either a punching attack from outside, holding for a side kick from the striker, or a hair grab. Build this drill over three rounds, adding another type of attack each round.

Advanced (B3)
Plucking/rowing defense vs. side kick
Defense vs. bayonet stab (live and dead side)
Defense vs. bayonet stab (clothesline)
Defender starts in fight stance inside a circle of padholders with large kick shields, who constantly bump and disrupt the defender's balance. An attacker will shout "gun!" and give a bayonet stab from the front, while the padholders separate from the defender. After the defense, the padholders close back in on the defender.

BEGINNER CLASS (B3)
Movement- Fighting stance Moving forward, Left, Right, Back
Straight Punch Low
Front Kick Vertical Target
Combo: Front kick vertical target follow by L&R Combination, Drop levels-Straight Punch Low.
Inside Defense
Inside Defense v. Low punch
Choke from Front (1 handed)
Drill: Defender; Eyes closed Attacker; makes a Choke from front or gives a verbal signal and makes a Straight Punch Low
Ground- Side Kick
Ground- Getting up
Drill: 2ppl/Large shield
Striker; non stop strikes on the pad. instructors signal, drop to the ground, Side position, position, Side kick from the ground, quickly get up and continue working the pads. Repeat!

INTERMEDIATE CLASS (B3)
Focus Mitts- Left Jab, Right Uppercut, Left Hook, Right Cross
Defensive Back kick
Drill: Groups of 3, Focus Mitts, Large Kicking Shield; Striker; works todays combination on focus mitts, 2nd pad holder walks towards striker from behind and gives verbal signal, striker; makes a back kick and continues working the mitts.
Choke from Behind against the Wall
Choke from Behind with a pull
Drill: defender; eyes closed, defend against-Choke from Behind against the Wall,
Choke from Behind with a pull
Ground- arm lock from the side

ADVANCED CLASS (B3)
3 Round Drill
Thai Pads- 3-2 min. rounds- opposite stance
Spinning Outside Slap Kick
Sliding Defense v. Spinning Heel Kick
Plucking/Rowing defense v. A Side Kick
Drill: defender; eyes closed, attacker; gives a verbal signal and makes either a Spinning Heel Kick or a Side Kick
Face-to-Face throw
Stick-Overhead Defense
Stick-Baseball bat swing
Drill: 2ppl/1 large shield; defender- Muay Thai Clinch- Non stop knee strikes
attacker- Gives a verbal signal and makes a stick- Overhead or baseball bat swing, defender; makes the appropriate defense and continues with knees!!

BEGINNER (B3)

Elbows 4-7

Knees w/ Clinch

DRILL:

Groups of 2, Striker, Padholder. Striker neutral, eyes closed. Padholder cues for an Elbow 4-7. Striker opens eyes, sees pad, sends appropriate elbow, then orients toward pad to Clinch and send a burst of Knees. Striker throws away and resets.

Choke Rear w/ Push

DRILL - FINAL:

Groups of 3, Defender, Padholder, Attacker. Same as above, Padholder cues for Elbow + Orient/Clinch/Knees. While sending Knees, Attacker applies Choke Rear w/ Push. After defending, Defender resets. Repeat for time.

___________

INTERMEDIATE (B3)

Ground - Strikes from Mount

DRILL:

Groups of 2, one on back, other mounting. On “GO!” person mounted sends all out strikes to pad. On “SWITCH!” person mounted stops striking, takes pad, and person in mount begins striking from below. Cue multiple switches for time then repeat swapping starting positions.

Ground - Elbow Escape

Ground - Dismount from Full Mount

DRILL:

Groups of 2, Groups of 2, one on back, other mounting. Person mounted attempts to use Elbow Escape to improve position. Person mounting attempts to capture hands for Dismount. Repeat, switching starting positions each time.

Choke Front Against Wall

DRILL - FINAL:

Groups of 3, begin near wall, one on back, other mounting, one standing waiting. Person mounted moves hands/sends “strikes” to person mounting. Person mounting attempts to capture hands and Dismount. Upon getting to feet, person waiting applies Choke Against Wall. Defend and reset.

___________

ADVANCED (B3)

Stomp Kicks REVIEW (Defensive Front Kick, Side Kick, Back Kick)

Plucking/Rowing Defense vs. Front Kick

Plucking/Rowing Defense vs. Side Kick

DRILL:

Groups of 2, Defender, Attacker. Defender neutral, eyes closed. Attacker gives verbal cue and sends Front, Back or Side Kick. Defender opens eyes, defends, counters and resets.

Simple Takedown

Single Leg Takedown

Trigger Ground Sparring/Rolling:

Groups of 2, Attacker, Defender. Defender, Attacker. Defender neutral, eyes closed. Attacker takes Defender to the ground using Simple/Single Leg Takedown. After Takedown, both scramble for dominant position. Continue until dominant position is achieved OR time elapses. Repeat switching roles.

NOTE: If MMA gloves are available, strikes can be included.

Beginner (B3)
Hammerfist to the side
Knees
Drill: 2 people, 1 tombstone. Defender; eyes closed. Pad holder; bumps defender from the side or gives a verbal signal, Defender; executes a hammerfist to the side, turn towards the pad and continue with counter attacks until pad holder calls time!
Choke from side
Ground- Getting up
Drill: 3people, 1 tombstone. Defender starts on the ground (laying on stomach) with their eyes closed. Pad holder moves anywhere in the room. Defender; on instructor’s signal, eyes open, get up, locate and advance towards the pad holder with non- stop strikes. Attacker; makes choke from the side. Defender; fast and aggressive defense!
Reset!

Intermediate (B3)
Ground – Fall break side
Side mount position and strikes
Ground – Side mount knee to belly (disengage)
Drill – Striker begins striking a heavy bag or working focus mitts. A partner positions a ground dummy or tombstone (indicate where the “head” is) and shouts “go.” The striker turns, runs to the pad and starts delivering strikes in side mount. On the “up” command, the striker disengages via knee to belly and resumes striking in their original position
Ground – arm lock from the side

Advanced (B3)
Thai Pads: Round 1- Basic Combinations, Elbows, Knees, sprawls. Round 2- Basic Combinations, Elbows, Knees, sprawls, Med & High Round kicks. Round 3- After every combination, execute 2 round kicks (med & high)
Spinning Outside slap kick
General Defense v. Med to High Kicks
Sliding Defense v. Med to High Kicks
Double Leg Takedown

Beginner (B3)
Wrist releases
Punches - straight punch
Left/right combination
Straight punch low
Inside defense
Inside defense vs. low straight punch
Drill: partner pairs stand on one edge of the mat, beginning with the puncher facing towards the middle of the room. As the puncher advances, the defender retreats. The puncher may throw either a left or right straight punch while advancing, and the defender moves and defends. Once the pair reaches the other end of the mat, work backwards and then switch roles. As the drill progresses add low punches and other attacks like 360s. At first have the puncher follow a predictable left/right pattern but make it more random as the drill progresses.

Intermediate (B3)
Uppercut back kick
Elbows 3-5
Bearhug from behind (finger leverage)
Bearhug from behind (lifting)
Drill: each student runs through an exhaustion drill (dealer's choice). Burpees, lots of strikes, etc. just to get the heart rate up. Have each student walk into a separate training area and deal with a simulation involving two padded attackers. The first attacker engages verbally, harassing and distracting the student. Meanwhile, a second attacker bearhugs from behind, attempting a lift. If possible, the first attacker restrains the student. Have them fight hard and find an exit. This takes time and requires some set-up, so if possible start this early and do this simulation as the rest of class is training other techniques.

Advanced (B3)
Stick - overhead defense
Stick - baseball bat defense
Gun from behind at a distance
Drill: defender first addresses a stick attack (overhead or baseball bat), then another attacker comes up from behind for handgun at a distance. Once they complete the disarm, the defender drops for pushups while the gun attacker distracts the defender with light kicks to the body or gentle whacks with a tombstone. When the stick attacker is ready, they yell "go," and the defender gets up from the pushup position and defends. Go for about two minutes per person, or until technique has degraded too severely.