To build a house, you need to start with the foundation. Similarly, to build Muay Thai punches, kicks, knees and elbows you need to start with the stance.

As of right now, your stance will feel robotic. This module will loosen you up and help you build rhythm which will transfer to every Muay Thai skill from here on out.

The jab is an underrated punch that has such a great return on investment. When used correctly, it can help you to maintain distance from your opponent, distract them, ruin their flow, or set up a knockout punch.

In this session, you'll first isolate the jab and cross while stationary, then incorporate movement, and finally add angles with turns and stepping out.

The majority of this session will be focused on isolating the kick in a stationary position then on an angle before/after you have taken a step. You’ll then practise the kick with a jab-cross as a setup or follow-up.

Right now, you're a stationary punching bag - it's time to move. This session will focus on walking in your stance, starting with moving forward and backward.

Now that you have covered the vertical lines, it’s time to move horizontal…left and right.

This module contains drills combining movement in all directions, it will test your balance and base.

This form of movement is arguably the most common. It fills in between the straight lines of movement. It also allows you to move in optimal offensive and defensive positions.

Mastering angles is all about optimising defensive and offensive positions. It will also be frequently used with the combinations when you start the Fundamental Mastery Program.

The cross has a few uses, with the primary ones being to knock you the f**k out or set up a hook to finish the job.

Batter up! The Muay Thai kick is like swinging a bat for a home run. Given the complexity of the technique, this module includes the most drills to help you master it. That’s also why you’ll spend another session revisiting it to solidify your skills.

I need you to be patient when learning the hook because it’s a tricky one. When performed correctly, it’s a recipe for some serious damage to your target but when performed incorrectly the damage is reversed… say bye to your wrist and shoulders!

The uppercut taught in this program is an oblique, or diagonal, version. Why? Because with a long standard bag, a traditional looping uppercut doesn’t work. The oblique uppercut helps off-balance your target, setting up a lead hook or cross.

Did I say the previous module has the most drills? I meant to say this one does, because it’s likely your non-dominant side. The leg that you neglect, so you’ll need time to build coordination.

I believe this technique has the greatest return on investment. It’s sends your target flying, it f**kn hurts, it’s difficult to defend against and is relatively easy to perform.

Eating one of these is like having your soul ripped out of you. It’s real nasty and it doesn’t require much mobility or strength to perform, just really good timing and weight transfer when stepping to execute the knee.

The horizontal slashing elbow is a weapon akin to knives, with the sole purpose of cutting your opponent - especially on the cheekbone or forehead. It can also be a knockout blow when it hits the chin.

The lead hook has ridiculous range and power when you load it up, which is why this module will focus on setting up the hook with a cross (for loading).

In this session you’ll be revising over the jab-cross and combining it with kicks in more challenging positions.

As mentioned in the Grassroots program, the uppercuts in this program are the oblique/diagonal versions. It’s primary purpose is to place your target on their heels making them vulnerable from a follow-up cross or hook - which is the focus of today.

Congratulations, you’ve completed the primary punching techniques for headshots… but we all know you’ll need refining, so that’s what this session will focus on.

There’s a reason why I’ve introduced the kicks last in the Grassroots program and early in this program, it’s so you can use what you’ve just learnt and get as many reps in as you can throughout the program. What I’m indirectly saying is your kicks may be a bit rough right now, but you have another 4 weeks to practise them to become smooth AF.

Expect to challenge your stamina today! There will be a lot of alternating drills followed by double kicks. Double kicks = double the reps = closer to those smooth kicks.

More revision on the switch kick because it needs it and alternating drills for using the correct kick for a particular angle.