BEGINNER CLASS (A2)
Front Kick (groin)
Round Kick
Combo: Front Kick/Round Kick (same leg)
Ground: Back Position
Ground: Round Kick (emphasize recovering position and getting up)
Inside Defenses
Drill: start on ground; give round kick, then get up; make inside defenses until the instructor restarts the drill on the ground

INTERMEDIATE CLASS (A2)
Focus Mitts: Combo #7: Right Uppercut/Left Hook/Right Straight
Focus Mitt Drill: pad holder gives 4 hooks with the pads (low right hook, low left hook, high right hook, high left hook); defender blocks, then steps left and pivots, then makes Combination #7.
Ground: Escape from Guard — posture up and strike groin
Ground: Side control and strikes
Drill: Side control and strikes; on instructor command, jump up, sprint, then come back and continue with side control
Ground: arm lock from side control

ADVANCED CLASS (A2)
Focus Mitts: Combo #7: Right Uppercut/Left Hook/Right Straight
Focus Mitt Drill: pad holder gives 4 hooks with the pads (low right hook, low left hook, high right hook, high left hook); defender blocks, then steps left and pivots, then makes Combination #7.
Straight Stab Dead side
Straight Stab Live Side

BEGINNER CLASS (A2)
Review stance and movement
Straight punch with advance
Drill: students pair off with one focus mitt. Pad holder will slowly move the pad to the side of their body and the puncher will try to land a jab or cross to the pad before the pad holder can move it away. For the second round increase the distance and attempt to do the same with advancing straight punches
Straight punch with retreat
Drill: students pair off with one tombstone pad. Pad holder advances forward while puncher delivers hard retreating straight punches. At a predetermined distance the pad holder calls "down!" and the striker does a fall break, gets up, and covers the same distance forward with straight knees from the Thai clinch.
Choke from behind with a push

INTERMEDIATE CLASS (A2)
Ground - escape from guard (gouge and stack)
Ground - side mount position and strikes
Ground - side mount to full mount
Ground - side mount knee to belly (disengage)
Drill: ground and pound with transitions. Round 1 - each student has a tombstone pad or ground dummy and strikes from positions called out by instructor. Include side mount, full mount, knee to belly, standing, and all transitions between. Round 2 - students pair off, and student on "top" tries to get to the position called out by the instructor as quickly as possible, while person on bottom resists.
Ground - arm lock from side

ADVANCED CLASS (A2)
Warm up: shadow boxing, then body sparring (boxing only)
Review 360 and counter
Drill: 360 and counter using Thai pads or focus mitts. Pad holder puts up "target" first (well away from the face), then swings for the attack.
Knife - defense vs upward stab
Knife - defense vs straight stab
Drill: attacker pins defender against wall (use a corner if possible) using straight arm and/or clinch, while also delivering knife stabs to the body. Defender must get free to deliver strikes on tombstone until "time" is called, then the drill repeats.

BEGINNER CLASS (A2)

Movement

Drill: Follow the Leader with footwork

Straight Punches: Left/Right/Right

Round Kick (emphasize forward leg with step or switch feet)

Combination: Left/Right/Right/Left Round Kick

Choke Front Push

Choke Front Push Against Wall

 

INTERMEDIATE CLASS (A2)

Defensive Front Kick

Drill: groups of 3; punches and elbows to a pad; when a second pad holder approaches, turn to the new attacker and make Defensive Front Kick, then continue striking that pad

Ground: Side Mount

Ground: Hip Escape from Side Mount

Ground: Arm Lock

 

ADVANCED CLASS (A2)

Combo: Left Front Kick Vertical Target/Right Cross/Left Hook/Right Straight/Left Elbow #1

Hip Throw – hook under arm; if experienced, practice opposite side

Sparring Drill: one attack/one defender; defender try to incorporate Hip Throw into counterattacks

Knife Forward Slash

Knife Back Slash

Note: if experienced, make the slashes very straight, almost like straight stab.

BEGINNER CLASS (A2)

Straight Punch

Front Kick

“Find Your Partner” drill with punches or kicks.

Choke from Behind

Drill: “Monkey in the Middle” – group of 5 people; 1 person in the middle, 3 people with pads, 1 attacker; the person in the middle must strike different pads on command; at any time, the attacker can make Choke From Behind

INTERMEDIATE CLASS (A2)

Uppercut Punch

Combination: Left Uppercut/Right Straight/muay thai clinch/Left Knee

Outside Defenses 1-5

Drill: defender’s eyes are closed; partner gives a verbal signal and attacks with STRAIGHT PUNCH from any angle; defender must defense and counter.

Inside Defense v. Left/Right combination

Inside Defense v. Left/Right combination using 1 hand

 

ADVANCED CLASS (A2)

Knife – upward stab

Knife – low straight stab (treat like upward stab)

Knife – straight stab (sternum/chest/face)

Drill: Defender; eyes closed, defend Knife

BEGINNER CLASS (A2)

Movement in Fighting Stance

DRILL: Follow the Leader

Groups of 2. Leader, Follower. Begin facing each other in fighting stance. As Leader moves. Follower attempts to maintain original distance. Switch roles for multiple rounds, allowing Leader to add additional movements, burpees, knee tucks, etc.

Palm Heel Strikes

DRILL: Follow the Padholder

Same as above, but Leader hold pad for Palm Strikes. Instructor can all out “1” for a single strike, “2” for a combo, or “GO!” for a burst.

Rear Elbows 3, 4, 5

DRILL: Follow the Striker

Same as above, but Leader is now Striker, Padholder positions behind. As Leader moves, Padholder follows calling out “3/4/5”. Striker sends appropriate Elbow.

Choke Rear w/ Push

___________

INTERMEDIATE CLASS (A2)

Defensive Front Kick

DRILL:

Groups of 3, Striker, Padholder, Attacker. Striker sends all out strikes to pad. Attacker approaches from either side. Striker sends DFK and returns to striking original pad.

REVIEW: Headlock Rear

Headlock Side

Reverse Headlock (Guillotine)

DRILL: FINAL

Roaming Attackers apply any Headlock above. Defend and reset.

___________

ADVANCED CLASS (A2)

Knife - Left hand attacker

Sweep - Forward Kick

Sweep - Backward Kick

Ground - Def vs. Full Mount, hands pinned

Ground - Def vs. Full Mount, wrists together

DRILL:

Groups of 2, Defender, Attacker. Defender neutral, eyes closed. Attacker performs either sweep, then mounts applying either attack. Defend and reset.

Ground - Downward Stab from Mount (if time)

DRILL - FINAL:

Same as above, but Attacker has additional option of Downward Stab.

BEGINNER CLASS (A2)
Font Kick Review
Round Kick – practice various angles and targets, including the inside of the forward leg
Knees
Right Round Kick/Right Knee combination
Choke Front Push

INTERMEDIATE CLASS (A2)
Focus Mitts – Right Cross/Left Hook
Focus Mitts — Cover v. Right Haymaker Punch/Right Cross/Left Hook
Focus Mitts — attackers shove defender to create distance, then burst in with Right Haymaker; defender Covers v. Right Haymaker/Right Cross/Left Hook
Defense v. Left/Right Combo (lean back and trap)
Defense v. High Round Kick (2 and 3 pts. of contact)

ADVANCED CLASS (A2)
Focus Mitts – Right Cross/Left Hook
Focus Mitts — Cover v. Right Haymaker Punch/Right Cross/Left Hook
Focus Mitts — attackers shove defender to create distance, then burst in with Right Haymaker; defender Covers v. Right Haymaker/Right Cross/Left Hook
Practice Right Hook (sucker punch), generating power without telegraphing
Knife Upward Stab
Knife Straight Stab

BEGINNER CLASS (A2)
Palm Heel Strike
Horizontal elbows (1-3)
Choke from the front (1-hand pluck)
Drill: Defender starts with 20 burpees as fast as possible and then waits with eyes closed. They are then attacked with either choke from the front or a bump with a kick shield. The defender must not know who their attacker will be. Defender must respond accordingly (palm heels or knees to pad) while also yelling out a description of their attacker, e.g. "Tall, short brown hair, blue eyes, white shirt..." etc.

INTERMEDIATE CLASS (A2)
Review fall breaks and getting up safely
Review front and round kicks from the ground
Ground - Foot grabs (stripping, inward spin, and outward spin)
Bearhug from behind (arms caught)
Drill: Defender starts in ground fighting position and is attacked with a foot grab. Once they free the foot they get up and strike a kick shield. An attacker bearhugs from behind, trying to trap the arms. Once they are free the drill restarts.

ADVANCED CLASS (A2)
Warm up - 10 seconds each: pushups (fast), jumping jacks, squats (fast), jacks, crunches (fast), and jumping jacks. After a 15 second rest, the round repeats. Repeat 5-10 times.
Clinch work - partners start in neutral clinch position and try to establish dominant hand position, delivering light knees throughout.
Spinning outside slap kick
Scissor front kick
2 jumping front kicks
Jumping side kick
Combo (to tombstone or kick paddle): inside slap kick, spinning outside slap kick, Scissor front kick, spinning heel kick, jumping side kick. If you get it all post a video!

BEGINNER CLASS (A2)

Movement- Moving –Shadow Boxing w/o Punches or kicks

Punches-Left/Right combination

Palm Heel Strike

Shadow Boxing with Punches

Drill: Part 1- 3 rounds of :20 seconds; Punches and Palm heel strikes from mount

Drill: Part 2- Shadow Boxing; on instructors signal “DOWN!” non-stop strikes from mount. On instructors signal “UP!” get up fast and continue shadow boxing

Choke from behind with Push

Headlock from Behind

 

INTERMEDIATE CLASS (A2)

Front Kick Vertical Target (review from level 1)

Defensive Front Kick – include follow up combatives

Drill: attacker advances with Defensive Front Kick; defender makes the kick; attacker either reacts to the kick and retreats OR simply stops, and defender finishes with additional combatives.

Kick Off From Guard

Foot Grab – Stripping

Drill: attacker is on top in guard; defender kicks off from guard; attacker stands up, grabbing defender’s foot; defender makes the Foot Grab defense.

 

ADVANCED CLASS (A2)

Combo: Left Front Kick Vertical Target/Right Cross/Left Hook/Right Straight/Left Elbow #1

Hip Throw – hook under arm; if experienced, practice opposite side

Sparring Drill: one attack/one defender; defender try to incorporate Hip Throw into counterattacks

Knife Forward Slash

Knife Back Slash

Note: if experienced, make the slashes very straight, almost like straight stab.

 

BEGINNER CLASS  (A2)

WARMUP:

Straights, Elbow 1, KneesAdvancing Straight Punch

COMBO:

Advancing L/R Straight + R Elbow + Clinch Knee

Inside Defenses

DRILL:

Defenders in fighting stance, eyes closed. Attackers roam cueing and sending straight for defense or holding pad for combo above.

Choke Front - 1 Handed

__________________

INTERMEDIATE CLASS (A2)

WARMUP: Plow the Field

Grps 3. Striker, Padholder, Bungee holder. Striker, Bungee start at one end of gym, padholder at opposite end. Striker must run/crawl to pad while partner gives resistance with bungee. Once to pad, send all out strikes to pad while partner continues to provide resistance. Reset for several rounds.

Inside Defense v. Left/Right (Lean Back and Trap)

Inside Defense v. Left/Right (1 Hand)

Bearhug Behind Arms Caught

Bearhug Behind Arms Caught (Remove Arms)

DRILL - FINAL:

Grps 3, Padholder, Defender, Attacker. Defender neutral, eyes closed. Padholder cues by pushing defender back toward attacker with pad. Attacker applies Bearhug. If possible, defender should remove hands and begin sending strikes to pad while attacker pulls giving resistance. If defender cannot remove hands, perform bearhug defense then all out strikes to pad. Regardless padholder cues to RESET!

__________________

ADVANCED CLASS (A2)

WARMUP:

Grps 2. Sparring Gear On. One person in mount. On “BEGIN!”, person on top begins sending strikes, person on bottom covers/absorbs. On “GO!” person on bottom performs trap, buck and roll. Once in guard, person on top begins sending strikes as person on bottom absorbs. On “GO!” person on bottom kicks off from guard. Reset with each beginning in opposite starting positions.

2 Jumping Front Kicks

Jumping Round Kick

**For both kicks progress to starting from a kneeling position and getting to feet (stand or jump to) before performing the kick(s).

Gun Front Review

Gun Front - From Kneeling Position

Beginner (A2)
Straight Punch Low
Inside Defense v. Straight Punch Low
Choke from the Front (1-handed pluck)
Drill: 3 people. 1 kickshield holder, 1 striker, 1 attacker. Striker throws broken straight punch flurries at kick mixing in low straight punches. Attacker verbalizes “Choke!” pushing pad holder off to the side. Defender immediately assumes passive stance, lets choke come on, then defends with 1-hand pluck technique.

Intermediate (A2)
Focus mitt combinations (3×1.5 min rounds), 30 second “rest” between rounds AMRAP burpees
Inside Slap Kick
Outside Slap Kick
Defense v. Standing Reverse headlock
Drill: 3 people. 1 focus mitt holder, 1 striker, 1 attacker. Striker throws combinations at focus mitts (called by focus mitt holder), mixing in inside/outside slap kicks. Attacker verbalizes “Threat!” placing a hand on the striker’s shoulder and signaling them to bend forward at the waist to allow the attack to come on. Defender immediately performs defense technique and then continues with focus mitt combinations.

Advanced (A2)
Chops (inside & outside)
Spinning Outside Slap Kick
Ground – Defense v. Full mount (hands pinned & wrists together variations)
Drill: 3 people. 1 focus mitt holder, 1 striker, 1 attacker. Striker throws broken flurries of inside & outside chops at focus mitts. Mitt holder calls, “Kick!” and steps back allowing striker to perform spinning outside slap kick. Attacker verbalizes “Down!” and striker immediately does a fall break to attacker can get into full mount. Attacker pins the defender’s wrists (apart or together). Defender performs appropriate skill, then gets back up and continues striking focus mitts.