Beginner (A2)

2:00 minute rounds, switching pad back and forth of the following:

Palm heel strike; each time student strikes pad, increase number of palms by 2

Left/Right Combination; each time student strikes pad, number of punches increases by 2

Round Kick; 2 round kicks right, 2 round kicks left, increase number of round kicks by 2 each leg

Drill: Shared Tabata Round: 20 seconds of maximum effort, switch pad on 10 second rest

4 minutes of

-A does 20 seconds nonstop hard and fast palm heel strikes (10 second rest and switch)

-B does 20 seconds nonstop hard and fast palm heel strikes (10 second rest and switch)

-A does 20 seconds 2 round kicks right, 2 round kicks left (10 seconds rest and switch)

-B does 20 seconds 2 round kicks right, 2 round kicks left (10 seconds rest and switch)

-Repeat

Choke from Behind with a Push

Drill: A/B Drill

Intermediate (C2)

Focus mitts; 2 minute rounds

Round 1: Basic combinations 1-4

Round 2: Add combination 8 (Rear uppercut/Lead hook/Cross) and 9 (Lead Uppercut/Cross/Hook)

Round 3: Add combination 10 (Cross/Lead uppercut/Cross) and Basic takedown defense

Defense v. Straight Punch Low (quick review from Level 1)

Inside Defense with Counter v. Left Punch

Inside Defense with Counter v. Right Punch (1 counter)

Reverse Headlock Standing

Drill: A can attack B with a straight left punch, a straight right punch, or a straight punch to the body. If A manages to touch B’s stomach with the Straight Punch Low, B leans forward and A applies Reverse Headlock Standing. B makes defense and partners immediately return to drill.

Advanced (C2)

Thai Pads

*all rounds begin with 10 kicks right, 10 kicks left

*All rounds done with palm strikes (no gloves) instead of punches

Round 1: Free work

Round 2: Free work + bob/weave counter with 6 or 7

Round 3: + cover against the hook punch, counter with a 6K or 7K

Gun to the Side of the Head

Knife – off angle upward stab (live and dead side)

Drill: Groups of 3; 1 thai pad holder; 1 striker/defender; 1 attacker. Striker/Defender doing Round 3 from earlier. Attacker can apply Gun to the Side of the Head or Knife – off angle upward stab (live and dead side). Defender makes defense and immediately returns to striking.