BEGINNER CLASS
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.
INTERMEDIATE CLASS
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.)
ADVANCED CLASS
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.