Lesson Plans Thursday, March 26, 2015

John Whitman
March 26, 2015

Beginner Class (A3)

Punches L/R Combination

Knees from clinch

Drill: Groups of 2; pad holder moves around the room while strikers are doing burpees, on instructors signal “GO!” strikers get up, find their partner and make L/R Combination followed by non-stop knees from clinch until instructor calls “TIME!”, Reset!

Choke from Behind

Ground- Front Kick

Ground- Getting up

Drill: Groups of 3; defender; starts on the ground, Front Kick, get up properly and make a non-stop punches on pad; attacker makes an aggressive Choke from Behind; defender defends and resets!


Intermediate (A3)

Straight punches- emphasize changing levels, ie) Body/Head

Hook Punch- Include Hooks to the Body

Build a combination: Cross/Hook/Cross/Hook to the Body/Hook to the Head/Cross/Cross to the body

Outside Defensive Front Kick

Quick Drill: Groups of 2; striker; on the ground doing push ups, on pad holders signal striker gets up and makes a defensive Front Kick followed by non-stop knees until pad holder calls time

Defense v. Right Punch

Bearhug Front Arms Free (space)

Bearhug Front Arms Caught

Drill: Attacker fights back!

  • Groups of 2; defender; eyes closed, attacker attacks with Bearhug Front Arms Free OR Bearhug Front Arms Caught, the after initial defense the attacker steps back and attacks with a wild Right Punch. Defender makes the appropriate defense and resets.


Advanced (A3)

Warm up drill: Groups of 3; 1 round of 2 minutes; one defender, 2 attackers; non-stop attacks from Level 1-3.

One Arm Shoulder Throw

Drill: 1 round of 2 minutes; one defender, 2 attackers; non-stop attacks from Level 1-3; defender makes a One Arm Shoulder Throw when possible.

2 opponents- knife and stick

Drill: Eyes closed, defend Knife and Stick



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