12-Week Intermediate Program

Focus 1:Combination padwork: jab-cross-hook-round kick, jab-teep-cross-elbow, and other 3-4 strike chains. 5 rounds on pads per session.

Focus 2:Footwork intensification: angle-off drills after every combination. Throw the combo, step off at 45 degrees, reset stance.

Focus 3:Shadow boxing with specific combination assignments: each round focuses on one combination until it flows without thought.

Focus 4:Bag work applying combinations with power. Focus on the transition between strikes — the spaces between techniques are where fights are lost.

Focus 5:Introduction to feinting: the jab feint to round kick, the teep feint to cross. Learning to mislead the opponent before committing.

Focus 6:Conditioning: 5km run before morning sessions, 3 rounds of skipping, bodyweight circuit after technical work.

Focus 1:Catch-and-counter drills: partner throws round kick, you catch, counter with cross-hook or sweep-cross. 5 rounds alternating.

Focus 2:Parry-counter sequences: parry the jab, counter with cross-hook-kick. Parry the cross, counter with lead hook-elbow. High volume repetition on pads.

Focus 3:Slip-and-counter boxing rounds: three rounds of pure boxing with a focus on head movement and immediate counters.

Focus 4:Check-and-counter for kicks: check the low kick, immediately return with a round kick or teep. Drill until the counter is reflexive.

Focus 5:Defensive shadow boxing: visualize incoming attacks and practice defensive responses with counters. Each round focuses on one defensive response.

Focus 6:Conditioning progression: increase run distance to 7km, add hill sprints on Friday, introduce battle rope intervals.

Focus 1:Plum clinch position drilling: double collar tie, hand placement behind the head, elbow squeeze. Partner resistance drills — hold the plum while partner tries to break free. 5 x 2 min rounds.

Focus 2:Knee strikes from the clinch: straight knee (Chong), diagonal knee, knee to the body. Controlled contact on belly pad while maintaining plum control.

Focus 3:Clinch entry drills: entering the clinch from punching range. Jab-cross, step in, secure the plum. Cross-hook, step in, secure the plum. 4 x 3 min rounds.

Focus 4:Clinch swimming drills: partner work where both fighters vie for inside control. The fight for the dominant position without strikes, purely positional.

Focus 5:Off-balancing from clinch: using the plum to pull opponent forward, push them backward, and turn them to create angles for knee strikes.

Focus 6:Conditioning: clinch-specific endurance. 10 x 1 min clinch rounds with 30 seconds rest. Builds the grip strength and postural endurance unique to clinch fighting.

Focus 1:Inside trip from clinch: controlling the opponent's posture and stepping behind their lead leg to off-balance and dump. Drill on mats. 4 x 3 min rounds.

Focus 2:Hip throw from clinch: when opponent pushes back, redirect their momentum with a hip throw. Safety emphasis — always practice on mats with controlled falls.

Focus 3:Elbow attacks on the clinch break: as you disengage from clinch, throw a horizontal elbow or upward elbow. Drill the timing of the break-and-strike.

Focus 4:Clinch-to-striking transitions: exit the clinch with a push, immediately follow with a round kick or teep. Enter the clinch from a combination, land knees, exit to kicks.

Focus 5:Clinch sparring rounds: 6 x 2 min rounds of clinch-only sparring. Controlled knee strikes allowed to the body. Focus on position, sweeps, and control.

Focus 6:Conditioning: add clinch endurance circuits — 30 seconds clinch fighting, 30 seconds burpees, 30 seconds knee strikes on bag. 5 rounds with 1 min rest.

Focus 1:Technical sparring: 5 x 3 min rounds at 40-50% power. Both partners agree on intensity before each round. Focus on using combinations and defensive counters from earlier phases.

Focus 2:Situational sparring: coach assigns specific scenarios — one fighter only kicks, the other only punches. Or one fighter initiates clinch, the other tries to maintain distance. 4 x 2 min rounds per scenario.

Focus 3:Body-only sparring: all strikes must target below the neck. Removes the fear of headshots and allows fighters to focus on technique, timing, and distance without excessive caution.

Focus 4:Kick sparring: rounds using only kicks and teeps. Develops kicking range, timing, and the ability to check and counter kicks in real time.

Focus 5:Post-sparring analysis: after each sparring session, discuss with your partner what worked and what did not. Identify patterns — do you always retreat in a straight line? Do you drop your guard after kicking?

Focus 6:Conditioning: maintain 7km runs, add 6 x 100m sprints on Tuesday and Thursday. Sparring fitness is different from steady-state fitness — train both.

Focus 1:Open sparring: 6 x 3 min rounds at 50-60% power with all weapons including clinch. This is the closest to a real fight experience in the program. Headgear and shin guards mandatory.

Focus 2:Style development drills: work with your kru to identify your natural tendencies. Are you a pressure fighter or a counter-fighter? Do you prefer kicks or elbows? Build combinations around your strengths.

Focus 3:Weakness targeting: dedicate specific rounds to areas you struggle with. If your clinch is weak, start every round in the clinch. If your defense under pressure is poor, have your partner pressure you.

Focus 4:Mock fight rounds: 3 x 3 min rounds simulating a real fight with a referee (your kru or a senior student). Fight at 60-70% with proper scoring in mind — clean technique, ring control, aggression.

Focus 5:Full technical review: perform every technique learned over 12 weeks on the pads for your kru. Receive feedback and identify areas to focus on in the advanced program.

Focus 6:Conditioning peak: complete a benchmark test — 10km run, followed by 5 rounds shadow boxing, 5 rounds pads, 5 rounds sparring. This tests your complete fight fitness.