Thirty-six studies, in the order a curriculum runs.

Foundations first, then each strike taken apart, then combinations, then the defences that answer them, then repetition, then the situations that need pads or a partner. Every study is a solo rehearsal of a shape you have already been taught; none of it has been reviewed by a coach, and each study says so.

Foundations

Stance, guard, footwork and the first shapes. Slow, small, repeatable.

Guard / step back: The stance itself, then one step back and a return to it.
Jab → cross / reset: Two straight punches and the hand that never left the chin.
Step in / close: The forward step, lead foot first, with the guard travelling with it.
Switch step / return: A hop into the southpaw base and a hop back, feet barely leaving the mat.
Long guard / frame: The lead arm posted long at collarbone height, the rear hand at the temple.
Rear teep / replace: The push kick off the rear leg, replaced behind where it came from.

Mechanics

One strike at a time, taken apart: the turn, the contact surface, the return.

Lead teep / re-chamber: The push kick, from the knee lift to the re-chamber.
Rear round kick / recover: The round kick and the turn of the support foot that pays for it.
Rear knee / reset: The knee as a strike driven by the hips, not a lift of the thigh.
Horizontal elbow / guard: The point of the elbow across the centreline, on a turning foot.
Rear low kick / chop: The body kick's turn with the shin arriving at thigh height, angled down.
Rear high kick / whip: The body kick carried to head height by the knee, the support leg and the lean.
Switch kick / lead leg: A hop that swaps the feet, then the left leg kicking as a rear leg.
Curved knee / around the guard: The clinch knee that swings out and comes around the guard.
Upward elbow / chin line: The hand drops to the chest and the point of the elbow drives up.
Spinning elbow / full turn: A step across, a turn through the back and a folded rear elbow, one full circle.
Rear uppercut / short rise: A short rising punch from a small leg bend, kept in front of the body.
Low, body, high: The round kick at three heights in a row: the same turn, a different knee.

Combinations

Two or three actions in a row, and what the guard does between them.

One-two / rear kick: Two hands and a kick, and what the guard does between them.
Jab / teep: A jab to measure, then the lead teep to push the distance back out.
Cross, hook, rear kick: Two hands that turn the hips one way and a kick that borrows the turn back.
Clinch knee / elbow exit: The clinch frame, a straight knee, and the elbow on the way out.

Defence and recovery

Checks, catches, the lean and the step that buys the distance back.

Lead check / balance: Catching a kick on the shin without losing the standing leg.
Check / step back: A check, then the step that buys the distance back.
Teep / step back: A teep used to make space, then the step that keeps it.
Rear-leg check / replace: The weight onto the lead leg, then the rear shin up and turned out.
Lean back / counter teep: The trunk back to let a kick pass, then the teep as the weight returns.
Catch / sweep: The rear arm scooping a body kick high, then the lead leg sweeping low.
Check / return kick: A check on the lead shin, the foot down, then the rear round kick.

Conditioning

Ladders and rounds for repetition once the shape is familiar.

Hands and checks round: Hands, a check and a step, strung together at round pace.
Teep ladder: Lead teep, rear teep, lead, rear, every foot replaced before the next leaves.
Straight knees in a row: The clinch frame held, then straight knees one after another from the hips.
Ten low kicks: Low kick, reset, low kick, reset, with the reset counted as part of the rep.

Situational

Pads, the clinch and the moments that need a partner or a coach.

Jab → cross → hook / pads: Three punches in a row and three returns to the same guard.
Clinch posture / hold: The clinch frame set and held: hands cupped, elbows in, hips in, chin down.
Kick pads round: Two body kicks and a teep into a shield held by the coach figure.

Twelve session plans

Each plan is a list of studies with work, rest and repeat counts. Load any of them into the session builder in the app and change it.

Slow rhythm. Begin with stance, hands and one balance study. Guard / step back, Jab → cross / reset, Lead check / balance.
The kick notebook. Controlled kick shapes and their return paths. Lead teep / re-chamber, Rear round kick / recover, Teep / step back.
Defensive rhythm. Leave room for checking, placing and moving. Lead check / balance, Check / step back, Teep / step back.
Connect the beats. Link familiar actions without losing your base. Jab → cross / reset, One-two / rear kick, Hands and checks round.
A pad session. A hands-only pad block with a coach and shadow resets. Guard / step back, Jab → cross → hook / pads, Hands and checks round.
Balance notes. Unhurried solo movement with longer recovery. Guard / step back, Rear knee / reset, Lead check / balance, Hands and checks round.
Teep and distance. Both teeps, the jab that measures for them and the lean that buys time. Rear teep / replace, Jab / teep, Lean back / counter teep, Teep / step back.
Low kick round. The low kick on its own, then against its two taller siblings, then counted. Rear low kick / chop, Low, body, high, Ten low kicks.
Clinch and knees. Posture first, then straight knees, then the curved one, then the exit. Clinch posture / hold, Straight knees in a row, Curved knee / around the guard, Clinch knee / elbow exit.
The elbow book. Horizontal, upward and spinning, each one slow enough to see the fold. Horizontal elbow / guard, Upward elbow / chin line, Spinning elbow / full turn.
Check, catch, lean. Both checks, the catch and the sweep, and the lean that avoids all of it. Lead check / balance, Rear-leg check / replace, Check / return kick, Catch / sweep.
Footwork and switches. Steps in both directions, the switch on its own and the switch with a kick on the end. Guard / step back, Step in / close, Switch step / return, Switch kick / lead leg.

Three four-week progressions

Four weeks: foundations

Three short sessions a week. The first two weeks are stance, hands and footwork; kicks and defence arrive once the base holds.

Week 1: stance and hands. Slow. Every rep ends in the guard. Slow rhythm, Footwork and switches, Slow rhythm.
Week 2: the teep and the step. Add the push kick; keep the footwork. Footwork and switches, Teep and distance, Balance notes.
Week 3: checks and steps. Defence gets its own day. Defensive rhythm, Teep and distance, Footwork and switches.
Week 4: put it together. Rounds a little longer, still no power. Connect the beats, The kick notebook, Balance notes.

Four weeks: mechanics and combinations

For someone who already has the guard and the basic kicks. Each week takes one family apart and then strings it back together.

Week 1: kicks at three heights. Low, body, high, and the count. Low kick round, The kick notebook, Teep and distance.
Week 2: knees and the clinch frame. Posture before power. Clinch and knees, Balance notes, Low kick round.
Week 3: elbows. Slow enough to see the fold every time. The elbow book, Clinch and knees, Connect the beats.
Week 4: defence and answers. Every defence has a strike after it. Check, catch, lean, Connect the beats, Footwork and switches.

Four weeks: competition preparation

Assumes a coach, a gym and sparring already in the week. These sessions are the solo and pad work around them: sharper rounds, shorter rests, nothing new in the last week.

Week 1: volume. Longer rounds, full resets. A pad session, Low kick round, Check, catch, lean.
Week 2: answers. Defence into offence in every block. Check, catch, lean, Clinch and knees, A pad session.
Week 3: sharpness. Shorter rests, cleaner shapes. A pad session, The elbow book, Teep and distance.
Week 4: taper. Half the rounds. Nothing new. Sleep. Slow rhythm, A pad session, Balance notes.

Print a progression sheet from the sessions page in the app. See also how to use the studio, the glossary and what this app is not.