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Intermediate Training
Phase 1: Fitness and Conditioning
(This phase should last approximately 30 mins duration and is to develop muscular endurance, flexibility, strength and stamina).
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)
