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Beginners

PHASE (1) Fitness & Conditioning

(This phase should last approximately 30mins duration & is to develop muscular endurance, flexibility, strength & stamina).

SHADOW BOXING (HANDS ONLY) 3min

SHADOW BOXING (HANDS & FEET) 3min MINIMUM (MEDIUM PACE)

SHADOW BOXING (HANDS & FEET) 3min FAST

STANDING KNEE LIFTS (3min EACH SIDE OR 150 WHICHEVER GREATER)

ABDOMINAL CONDITIONING 12-18min

LEG RAISES (100)

CRUNCHES FRONT (500) SIDE (250) EACH SIDE

LEG SCISSORS (3min)

INCLINED SIT-UPS (50-100)

SQUATS (50-100)

PHASE (2) Pad Work (POWER TRAINING)

BASIC PUNCHING (1,2 COMBINATIONS. 30min DURATION)

(JABS, HOOKS, UPPERCUTS, STRAIGHT PUNCHES & ANGULAR DELIVERY)

(LIGHT, FAST, SHARP EXECUTION OF TECHNIQUES)

(POINTS FOR IMPROVEMENTS: BALANCE, GUARD, TECHNIQUE, BODY DYNAMICS)

SKIPPING 3min

FRONT KICKS (TEEPS) DELIVERY HARD & FAST (6min STRETCHI

NG PHASE)

(POINTS FROM IMPROVEMENTS: BALANCE, GUARD, TECHNIQUE, BODY DYNAMICS)

FRONT KICK COUNTERS (15-21min)

(PARRYING, SIDE STEPPING, LOW ROUNDHOUSE, SIDE KICK, HOLD & TAKEDOWN TECHNIQUES)

ROUNDHOUSE KICKS (PAD WORK) DELIVERY HARD & FAST (12MIN)

(LOW, MIDDLE & HIGH SECTION DELIVERY USING EITHER LEG ALTERNATIVE SIDES FRONT & REAR LEG EXECUTION)

(POINTS FOR IMPROVEMENTS: BALANCE, GUARD, TECHNIQUE, BODY DYNAMICS)

POWER KICKING (DELIVERY WITH FULL POWER 6min EACH LEG OR 10min ALTERNATING LEGS)

POWER PUNCHING (INCORPORATING YANG SARM KHUN FOOTWORK)

2*3min SETS ALTERNATING 2, 4, 6, 8 PUNCH COMBINATIONS

KNEES / CLINCH WORK

SKIPPING KNEES 3-6min DURATION LIGHT CONTACT

FRONT KNEES 6-9min DURATION LIGHT CONTACT

PAD WORK 3-6min CONTINUOUS DELIVERY WITH FULL FORCE

(POINTS FOR IMPROVEMENTS: HAND POSITION, BLOCKS, BODY DYNAMICS, SPEED)

GRAPPLING / KNEE PAD WORK (2*3min SETS)

REMAINING LESSON TIME WOULD BE FOCUSED ON ONE OF THE AREAS LISTED BELOW

* SELF DEFENSE TECHNIQUES

* AWARENESS TRAINING

* LIGHT SPARRING

* RAM MUAY TRAINING (FOOT WORK, RULES, WAI KRU, TRADITION, SPIRITUAL,

TYPES.)

* LEG CONDITIONING

* DISARMING TECHNIQUES

* FLEXIBILITY (STATIC & DYNAMIC)

* MEDITATION


Intermediates



PHASE (1) FITNESS & CONDITIONING

(THIS SHOULD LAST APPROXIMATELY 30min DURATION & IS TO DEVELOP MUSCULAR ENDURANCE, FLEXIBILITY, STRENGTH & STAINA)

THERE IS A HIGHER EXPECTATION FOR ALL STUDENTS OF THIS LEVEL ALL RECOMMENDED TARGETS ARE THEREFORE MINIMUM

SHADOW BOXING (HANDS ONLY) 3min

SHADOW BOXING (HANDS & FEET) 2min MAXIMUM (MEDIUM PACE)

SHADOW BOXING (HANDS & FEET ) 4min FAST

STANDING KNEE LIFTS (3min EACH SIDE OR 150 WHICH EVER GREATER) ABDOMINAL CONDITIONING 12-18min

LEG RAISES (150)

CRUNCHES FRONT (500) SIDE (250) EACH SIDE

LEG SCISSORS (3min)

INCLINED SIT-UPS (100-150)

SQUATS (100-150)

PHASE (2) PAD WORK (POWER TRAINING)
TECHNIQUES PERFORMED WITH BANDAGED HANDS OR BAG MITTS TO CONDITION & TOUGHEN KNUCKLES

(JABS, HOOKS, UPPERCUTS, STRAIGHT PUNCHES & ANGULAR DELIVERY)

(HARD, FAST, SHARP EXECUTION OF TECHNIQUES) 3-6min

(POINTS FOR IMPROVEMENT: GUARD, TECHNIQUE, BODY DYNAMICS)

GLOVED HANDS (BLOCKING PUNCHES TO HEAD & BODY)

(PARRYING, ELBOWS, GRAPPLING, EVASION, BODY MOVEMENT)

18min DURATION (SWAPPING WITH DIFFERENT PARTNERS EVERY 6min)

SKIPPING 6min

FRONT KICKS (TEEPS) DELIVERY LIGHT & FAST (6min STRETCHING PHASE)

(POINTS FOR IMPROVEMENT: BALANCE, GUARD, TECHNIQUE)

FRONT KICK LEG STRENGTHENING

(SIMULATING COUNTERED KICK, LEG IS HELD WHILST STUDENT IS MOVED AROUND WHILE EXECUTING PUNCHES, KNEES, ETC. (6min EACH LEG MINIMUM)

PAD WORK

PUNCH FRONT KICK COMBINATIONS DELIVERY WITH FULL FORCE 12-18min

ROUNDHOUSE KICKS (PAD WORK) DELIVERY HARD & FAST 6min)

(LOW, MIDDLE & HIGH SECTION DELIVERY USING EITHER ALTERNATIVE SIDES FRONT & REAR LEG EXECUTION)

(POINT FOR IMPROVEMENTS: GUARD, TECHNIQUE, BODY DYNAMICS, PLACEMENT OF TECHNIQUE)

POWER KICKING (DELIVERY WITH FULL POWER 20min ALTERNATING LEGS)

JUMPING ROUND HOUSE KICKS 6min DURATION

POWER PUNCHING (INCORPORATING YANG SARM KHUN FOOTWORK)

4*3min SETS ALTERNATING 2, 4, 6, 8 PUNCH COMBINATIONS

KNEES / CLINCH WORK

SKIPPING KNEES 6-9min DURATION LIGHT CONTACT

FRONT KNEES 9-12min DURATION LIGHT CONTACT

PAD WORK 6-12min CONTINUOUS DELIVERY WITH FULL FORCE

(POINTS FOR IMPROVEMENTS: CONTROL OVER OPPONENT, BODY DYNAMICS, SPEED)

GRAPPLING / KNEE PAD WORK (4*3min SETS)

REMAINING LESSON TIME WOULD BE FOCUSED ON ONE OF AREAS LISTED BELOW

* LIGHT SPARRING

* RAM MUAY TRAINING (FOOTWORK, RULES, WAI KRU, TRADITIONAL,

SPIRITUAL, TYPES)

* IMPACT CONDITIONING TRAINING

* DISARMING TECHNIQUES

* FLEXIBILITY (STATIC & DYNAMIC)

* MEDITATION

* ADVANCED KICKING TECHNIQUES

* JUMPING TECHNIQUES

* KNIFE TECHNIQUES (DISARMING/ STRIKING)


Advanced



PHASE (1) FITNESS & CONDITIONING

(THIS PHASE SHOULD LAST APPROXIMATELY 30MIN DURATION & IS TO DEVELOP MUSCULAR ENDURANCE, FLEXIBILITY, STRENGTH & STAMINA)

THERE IS AN EVEN HIGHER EXPECTATION FOR ALL STUDENTS OF THIS LEVEL ALL THESE STUDENTS WILL NOW BE AWARE OF THE TYPE & QUALITY OF EXERCISE REQUIRED TO GIVE THEM THE PHYSICAL SKILLS THEY REQUIRE, THEY THEREFORE HAVE 30 MINUETS TO PERFORM WHICHEVER EXERCISE WILL GIVE THEM THE GREATEST BENEFIT, WORKING ON THEIR WEAKEST AREAíS, THEY ARE POTENTIAL INSTRUCTORS & THEREFORE SHOULD BE ABLE TO ASSESS BOTH THEMSELVES & OTHERS AS TO THE AREAS REQUIRING THE MOST ATTENTION.

PHASE (2) PAD WORK (POWER TRAINING)

TECHNIQUES PERFORMED WITH BANDAGED HANDS OR BAG MITTS TO CONDITION & TOUGHEN KNUCKLES

(JABS, HOOKS, UPPERCUTS, STRAIGHT PUNCHES & ANGULAR DELIVERY)

(HARD, FAST , SHARP EXECUTION OF TECHNIQUES) 3-6min

(POINTS FOR IMPROVEMENTS : GUARD, TECHNIQUES REFINEMENT, BODY DYNAMICS)

GLOVED HANDS (BLOCKING PUNCHES TO HEAD AND BODY)

(PARRYING, ELBOWS, GRAPPLING, EVASION)

18min DURATION (SWAPPING WITH DIFFERENT PARTNERS EVERY 6min)

SKIPPING 4*3min

FRONT KICKS (TEEPS) DELIVERY LIGHT & FAST (6min STRETCHING PHASE

(POINTS FOR IMPROVEMENTS: BALANCE, TECHNIQUE REFINEMENT)

FRONT KICK LEG STRENGTHENING



(SIMULATING COUNTERED KICK, LEG IS HELD WHILST STUDENT IS MOVED AROUND WHILE EXECUTING PUNCHES, KNEES, ETC. (9min EACH LEG MINIMUM)

PAD WORK

PUNCH / FRONT KICK COMBINATIONS DELIVERY WITH FULL FORCE 12-18min ROUND HOUSE KICKS (PAD WORK) DELIVERY HARD AND FAST (6min)

(LOW, MIDDLE & HIGH SECTION DELIVERY USING EITHER LEG ALTERNATIVE SIDES FRONT & REAR LEG EXECUTION)

(POINTS FOR IMPROVEMENT: TECHNIQUE REFINEMENT, PLACEMENT OF TECHNIQUE)

POWER KICKING (DELIVERY WITH FULL POWER 20min ALTERNATING LEGS)

JUMPING ROUNDHOUSE KICKS 6min DURATION

PUNCH / KICKING COMBINATIONS DELIVERY WITH FULL FORCE 24-30min

(BELLY PADS OR BODY ARMOUR USED, INCORPORATING KNEES, & ELBOWS AS FIGHTING RANGE DICTATES)

POWER PUNCHING (YANG SARM HUN FOOTWORK)

4*3min SETS ALTERNATING 2, 4, 6, 8 PUNCH COMBINATIONS

KNEES / CLINCH WORK

SKIPPING SIDE KNEES 6-9min DURATION LIGHT CONTACT

FRONT KNEES 9-12min DURATION LIGHT CONTACT

PAD WORK 6-12min CONTINUOUS DELIVERY WITH FULL FORCE

(POINTS FOR IMPROVEMENT : CONTROL OVER OPPONENT, BODY DYNAMICS, SPEED)

GRAPPLING / KNEE PAD WORK (4*3min SETS)


REMAINING LESSON TIME WOULD BE FOCUSED ON ONE OF AREAS LISTED BELOW

*LIGHT CONTACT SPARRING

RAM MUAY TRAINING (STRENGTH, RULES, WAI KRU, TRADITION, SPIRITUAL, BALANCE)

IMPACT CONDITIONING TRAINING
DISARMING TECHNIQUES
FLEXIBILITY (STATIC & DYNAMIC)

MEDITATION

BREATHING EXERCISES

ADVANCED KICKING TECHNIQUES

JUMPING TECHNIQUES

KNIFE TECHNIQUES (DISARMING / STRIKING)

REVISION OF GRADINGíS TO MAINTAIN FAMILIARITY WITH ALL THE TECHNIQUES ON THE SYLLABUS WITH DEVELOPING THE KNOWLEDGE ON HOW THE TECHNIQUES HAVE DEVELOPED FROM THEIR ROOTS, THE HISTORY OF THE ART FROM WHICH THE TECHNIQUES HAVE COME.

*VIDEO ASSESSMENT, (A PREPARED VIDEO TAPE IS ISSUED TO THE STUDENT TO ASSESS RELATIVE TO THE STRATEGIES & TECHNIQUES USED IN THE VARIOUS BOUTS, & MISTAKES OR WEAKNESSES BEING MADE IN THERE APPLICATION.

THIS IS TO PREPARE THEM FOR COACHING THEIR FIGHTERS OR STUDENTS SO AS TO BE ABLE TO ASSESS THEIR STUDENTS OPPONENTS FROM THE SIDE LINE & TO COMMUNICATE THIS TO THEIR STUDENTS TO MAXIMIZE ANY & ALL ADVANTAGES THEY MIGHT GAIN.