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Beginners Training
Phase 1: Fitness and Conditioning
(This phase should last approximately 30 mins duration and is to develop muscular endurance, flexibility, strength and 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 AND 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 STRETCHING 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 AND 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
