Lesson Plans Wednesday, June 12, 2024

John Whitman
June 12, 2024


Hammerfist forward

Hammerfist downward

Round Kick

Drill: Pyramid: 20 seconds forward hammerfist, 30 seconds 2 round kicks right and 2 round kicks left, 45 seconds hammerfist downward

Choke from the Behind with a Push

Drill: Round Robin: A is pad holder. B is striker. C is defender. B sprints to pad and throws 10 forward HF, 10 DW HF, and 10 Round Kicks, then takes pad. A sprints to C and applies Choke from Behind with a Push.



Basic Takedown Defense

Side Kick

Defensive Back with a Spin

Focus mitts and belly pad

Round 1: Free work with all the combinations students know; 1-4 or 1-10 +

Round 2: On combinations 3, 7, and 9, Striker uses hook to disguise step across centerline with lead leg, and makes a side kick with lead leg to belly pad

Round 3: Same as Round 2, but Striker takes a deeper step across centerline off combinations ending with a hook and makes Defensive Back Kick with a Spin

Ground – Elbow Escape

Ground – escape from guard (gouge and stack)

Drill: Attacker Flow: Gloves on. A holds gloves like focus mitts for hand combinations for B and can mimic takedown for Basic Takedown Defense. On instructor’s call of “DOWN” B gets on ground safely and A mounts. B makes Elbow Escape. A makes Escape from Guard (gouge and stack) and B should be careful to cover head and defend any strikes where possible, and throw light, tapping strikes to A to create some realism. (Note to students that once their knowledge base increases, there are better options for next move.)



Interval Round Day!

Interval Round 1: 4:00 minute round

-40 seconds free work on the bag

-40 seconds jump rope

-40 seconds 5 jumping jacks, 5 air squats, 5 push ups, 5 sit ups

-40 seconds free work on the heavy bag

-40 seconds jump rope

-40 seconds 5 jumping jacks, 5 air squats, 5 push ups, 5 sit ups

1 minute rest

Interval Round 2: 4:00 minute round

-30 seconds straight punches

-30 seconds air squats

-30 seconds 2 round kicks right, 2 round kicks left

-30 seconds sit ups

-30 seconds free work

-30 seconds push ups

-30 seconds free work

-30 seconds burpees

1 minute rest

Interval Round 3: 4:00 minute round

15 seconds on, 15 seconds rest on the heavy bag

Defense v. Bayonet Stab, live and dead side

Drill: Groups of 4-5: Circle of Death: One defender in center, everyone else is an attacker. Nonstop attacks for 1:30. All levels 1-3, plus any appropriate attacks for student’s level, plus Defense v. Bayonet Stab, live and dead side.

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