កម្រិតដំបូង

8-Week Beginner Program

This is where every Kun Khmer fighter begins. The 8-week foundations program is designed for complete beginners with no prior martial arts experience. You will train three sessions per week, each lasting 60-75 minutes. By the end of this program, you will have a solid understanding of the Kun Khmer fighting stance, all basic strikes, fundamental defense, and the cultural traditions that make this art unique.

Beginner8 Weeks3 Sessions / Week60-75 Min / Session

Weekly Training Schedule

Beginner Program
MONAMTechnique + BagPM—TUEAMRestPMRestWEDAMTechnique + BagPM—THUAMRestPMRestFRIAMTechnique + BagPM—SATAMRestPMRestSUNAMRestPMRest
A typical training week — modify based on your recovery and coaching

Program Overview

What you will learn and how the program is structured

Beginner student learning Kun Khmer stance

A structured introduction to Kun Khmer for complete beginners. This program builds fundamental striking technique, basic footwork, conditioning, and an understanding of the art's cultural traditions. By the end of 8 weeks, practitioners will have a solid foundation in all basic techniques and be ready to progress to intermediate training. Each session lasts approximately 60-75 minutes including warm-up and cool-down.

The program is divided into four two-week blocks. The first block establishes your stance, guard, and basic footwork — the foundation everything else is built upon. The second block introduces the fundamental punches (jab, cross, hook) and the Cambodian round kick. The third block adds knees, elbows, and the teep (push kick). The final block brings it all together with combinations, basic defense, and your first experience of controlled technical sparring.

Do not rush through this program. The temptation for beginners is always to skip ahead to the exciting techniques — spinning elbows, flying knees, clinch throws. Resist that urge. The fighters who dominate at the highest levels are the ones who spent the most time perfecting the basics. A perfectly timed jab will always beat a sloppy spinning elbow.

Before You Begin

  • Get a basic medical checkup — ensure you are cleared for vigorous exercise
  • Purchase hand wraps and 14-16oz boxing gloves at minimum
  • Learn to wrap your hands properly before throwing any strikes on pads or bags
  • Commit to the full 8 weeks — consistency matters more than intensity at this stage
  • Find a training partner if possible — many drills require a partner to hold pads
  • Keep a training journal to track your progress and note areas that need work

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Week-by-Week Breakdown

Every session of the 8-week program with specific drills and focus areas

Week 1: Stance, Guard, and Basic Footwork

Establishing the correct Kun Khmer fighting stance, high guard position, and basic movement patterns.

Week 1/8

Session 1: Fighting Stance & Guard

  1. 1.10-minute warm-up: jogging, joint rotations, dynamic stretching
  2. 2.Fighting stance drills: weight distribution, foot placement, chin position (3 x 2 min)
  3. 3.High guard position: holding guard with partner pressure testing (3 x 2 min)
  4. 4.Shadow boxing: moving forward and backward in stance while maintaining guard (3 x 3 min rounds)
  5. 5.Cool-down: static stretching focusing on hips, shoulders, and legs (10 min)

Session 2: Footwork Fundamentals

  1. 1.10-minute warm-up: skipping rope (3 x 2 min), joint mobility
  2. 2.Forward-backward movement drills: maintaining stance while advancing and retreating (4 x 2 min)
  3. 3.Lateral movement drills: side-stepping while maintaining guard and stance (4 x 2 min)
  4. 4.Pivoting drills: turning on the lead foot to change angle (3 x 2 min)
  5. 5.Partner mirror drill: one leads, one follows, maintaining proper distance (3 x 2 min)
  6. 6.Cool-down: stretching with emphasis on hip flexors and calves (10 min)

Session 3: Combining Stance & Movement

  1. 1.10-minute warm-up: light jogging, shadow boxing basics (2 x 3 min)
  2. 2.Movement circuit: forward, backward, lateral, pivot on coach's command (4 x 3 min)
  3. 3.Distance management drill: partner advances, you retreat maintaining range (3 x 2 min)
  4. 4.Introduction to Wai Kru: basic steps and cultural significance explanation (15 min)
  5. 5.Bodyweight conditioning: push-ups, squats, sit-ups (3 x 10 each)
  6. 6.Cool-down and stretching (10 min)

Week 2: Basic Punches: Jab and Cross

Learning proper mechanics for the Dar Mat (jab) and Dar Chong (cross), the two fundamental punches.

Week 2/8

Session 1: The Jab (Dar Mat)

  1. 1.Warm-up: 5 min skipping, 5 min shadow boxing with footwork
  2. 2.Jab technique breakdown: slow-motion repetitions focusing on arm extension, hip engagement, and retraction (5 x 10 reps)
  3. 3.Jab on focus mitts with partner: single jabs emphasizing proper form (4 x 2 min rounds)
  4. 4.Jab and move drill: throw jab, step to the side, throw jab (3 x 2 min)
  5. 5.Heavy bag work: jab combinations at light power (3 x 2 min)
  6. 6.Core conditioning: planks, bicycle crunches, leg raises (3 sets)
  7. 7.Cool-down (10 min)

Session 2: The Cross (Dar Chong)

  1. 1.Warm-up: skipping rope, shadow boxing with jabs only (3 x 2 min)
  2. 2.Cross technique breakdown: hip rotation, weight transfer, pivot, and retraction (5 x 10 reps)
  3. 3.Cross on focus mitts: single crosses focusing on rotation and power (4 x 2 min rounds)
  4. 4.Cross and reset drill: throw cross, return to stance cleanly (3 x 2 min)
  5. 5.Heavy bag: single crosses at increasing power (3 x 2 min)
  6. 6.Conditioning: burpees, jump squats, push-ups (3 x 8 each)
  7. 7.Cool-down (10 min)

Session 3: Jab-Cross Combination

  1. 1.Warm-up: 10 min including shadow boxing with individual jabs and crosses
  2. 2.Jab-cross combination technique: linking the two punches smoothly (5 x 10 reps)
  3. 3.Partner pad work: jab-cross combinations on focus mitts (5 x 2 min rounds)
  4. 4.Heavy bag: jab-cross with emphasis on hip rotation and returning to guard (4 x 2 min)
  5. 5.Footwork with punches: jab-cross, step to the right, jab-cross, step to the left (3 x 3 min)
  6. 6.Conditioning circuit and cool-down (15 min)

Week 3: Basic Kicks: Teep and Roundhouse

Introducing the Tep Keng (push kick/teep) and Kat Keng (roundhouse kick), the two foundational kicks.

Week 3/8

Session 1: Push Kick (Tep Keng)

  1. 1.Warm-up: jogging, dynamic leg stretches, hip openers (10 min)
  2. 2.Teep technique breakdown: chamber, extend, retract (5 x 10 reps each leg)
  3. 3.Teep on Thai pads: single teeps with proper form (4 x 2 min)
  4. 4.Teep for distance control: partner advances, you teep to stop them (3 x 2 min)
  5. 5.Heavy bag teeps: building power gradually (3 x 2 min)
  6. 6.Flexibility work: front splits progression, hip flexor stretches (10 min)
  7. 7.Cool-down (5 min)

Session 2: Roundhouse Kick (Kat Keng)

  1. 1.Warm-up: skipping, shadow boxing with punches, dynamic kicks (10 min)
  2. 2.Roundhouse technique breakdown: step, pivot, hip rotation, shin contact (5 x 10 reps each leg)
  3. 3.Roundhouse on heavy bag: slow, controlled kicks focusing on form (4 x 2 min)
  4. 4.Thai pad work: single roundhouse kicks, left and right (4 x 2 min)
  5. 5.Pivot drill: practicing the full 180-degree pivot on the supporting foot (3 x 2 min)
  6. 6.Shin conditioning: light taps on heavy bag (5 min)
  7. 7.Cool-down and stretching (10 min)

Session 3: Combining Kicks with Punches

  1. 1.Warm-up: shadow boxing with punches and kicks (3 x 3 min)
  2. 2.Combination drill: jab-cross-roundhouse kick (5 x 2 min on pads)
  3. 3.Combination drill: teep-jab-cross (4 x 2 min on pads)
  4. 4.Heavy bag rounds: mixing punches, teeps, and roundhouse kicks freely (3 x 3 min)
  5. 5.Partner drill: one attacks with punches and kicks, one defends with guard and movement (3 x 2 min each)
  6. 6.Conditioning: kick-focused circuit (10 min)
  7. 7.Cool-down (10 min)

Week 4: Introduction to Elbows

Learning the horizontal elbow (Bat Koun Khnong) and beginning to understand the importance of elbows in Kun Khmer.

Week 4/8

Session 1: Horizontal Elbow (Bat Koun Khnong)

  1. 1.Warm-up: shadow boxing review of all techniques learned so far (3 x 3 min)
  2. 2.Horizontal elbow technique breakdown: hip rotation, elbow height, point of contact (5 x 10 reps each side)
  3. 3.Elbow on focus mitts: single elbows with proper form and rotation (4 x 2 min)
  4. 4.Close-range entry drill: jab-cross to close distance, then elbow (3 x 2 min)
  5. 5.Heavy bag elbows: controlled power building (3 x 2 min)
  6. 6.Conditioning and cool-down (15 min)

Session 2: Elbow Combinations

  1. 1.Warm-up: skipping rope and shadow boxing (10 min)
  2. 2.Elbow-elbow combination: left horizontal, right horizontal (5 x 2 min on pads)
  3. 3.Punch-to-elbow combination: jab-cross-horizontal elbow (4 x 2 min)
  4. 4.Introduction to the downward elbow (Bat Koun Choh): basic mechanics only (3 x 10 reps)
  5. 5.Heavy bag: mixing punches and elbows in combinations (3 x 3 min)
  6. 6.Flexibility and conditioning (10 min)
  7. 7.Cool-down (5 min)

Session 3: Full Review with Elbows

  1. 1.Warm-up: comprehensive shadow boxing incorporating all techniques (3 x 3 min)
  2. 2.Thai pad rounds: freestyle combinations using punches, kicks, and elbows (5 x 3 min)
  3. 3.Partner drill: one feeds combinations on pads, alternating every round (4 x 2 min each)
  4. 4.Heavy bag: 3-minute rounds with focus on clean technique (3 x 3 min)
  5. 5.Wai Kru practice: expanded sequence of the pre-fight dance (10 min)
  6. 6.Cool-down (10 min)

Week 5: Introduction to Knee Strikes

Learning the straight knee (Bok Chong Khnong) and basic clinch positioning for knee delivery.

Week 5/8

Session 1: Straight Knee (Bok Chong Khnong)

  1. 1.Warm-up: jogging, shadow boxing, dynamic stretches (10 min)
  2. 2.Straight knee technique breakdown: hip drive, toe point, pull mechanics (5 x 10 reps each leg)
  3. 3.Knee strikes on heavy bag: driving through the bag from close range (4 x 2 min)
  4. 4.Partner knee drills with Thai pads: single knees with proper form (4 x 2 min)
  5. 5.Walking knee drill: advancing with alternating straight knees on the bag (3 x 2 min)
  6. 6.Conditioning: knee-focused circuit with jump squats and lunges (10 min)
  7. 7.Cool-down (10 min)

Session 2: Basic Clinch Positioning

  1. 1.Warm-up: shadow boxing incorporating all strikes (3 x 3 min)
  2. 2.Double collar tie (Chap Kor Pee) positioning: hand placement, elbow position (10 min instruction)
  3. 3.Clinch position drilling: securing and holding the plum with a partner (4 x 2 min)
  4. 4.Knee from the clinch: basic straight knees from double collar tie (4 x 2 min)
  5. 5.Clinch entry drill: closing distance from punch range to clinch (3 x 2 min)
  6. 6.Conditioning and flexibility (10 min)
  7. 7.Cool-down (5 min)

Session 3: Knees in Combinations

  1. 1.Warm-up: comprehensive shadow boxing (3 x 3 min)
  2. 2.Combination: jab-cross-knee (4 x 2 min on pads)
  3. 3.Combination: roundhouse kick-clinch entry-knee (4 x 2 min)
  4. 4.Heavy bag rounds: incorporating knees with all other techniques (3 x 3 min)
  5. 5.Partner clinch sparring: light, controlled clinch work focusing on position (3 x 2 min)
  6. 6.Full body conditioning circuit (10 min)
  7. 7.Cool-down (10 min)

Week 6: Defense Fundamentals

Learning the shin check, basic blocks, and evasive movement to build a defensive foundation.

Week 6/8

Session 1: Shin Check and High Guard Defense

  1. 1.Warm-up: shadow boxing (3 x 3 min)
  2. 2.Shin check technique: proper lift, angle, and recovery (5 x 10 reps each leg)
  3. 3.Partner drill: one throws light low kicks, one practices shin checks (4 x 2 min each)
  4. 4.High guard absorption drill: partner throws light jabs and hooks, defender absorbs on guard (4 x 2 min each)
  5. 5.Check and counter drill: check low kick, immediately counter with cross (3 x 2 min)
  6. 6.Conditioning (10 min)
  7. 7.Cool-down (10 min)

Session 2: Evasion and Movement Defense

  1. 1.Warm-up: skipping, shadow boxing (10 min)
  2. 2.Slip drill: partner throws single jabs, you slip inside and outside (4 x 2 min)
  3. 3.Pull-back drill: partner throws crosses, you pull back out of range (3 x 2 min)
  4. 4.Lateral movement defense: stepping off the line of attack (3 x 2 min)
  5. 5.Defense to counter: slip jab, counter with cross; check kick, counter with kick (4 x 2 min)
  6. 6.Flexibility and conditioning (15 min)

Session 3: Defensive Sparring Introduction

  1. 1.Warm-up: comprehensive shadow boxing (3 x 3 min)
  2. 2.Light technical sparring: one person attacks only with jabs, the other defends and counters (3 x 2 min each)
  3. 3.Light technical sparring: one person attacks with roundhouse kicks, the other checks and counters (3 x 2 min each)
  4. 4.Free-flowing light sparring with limited techniques: jab, cross, teep, roundhouse only (3 x 2 min)
  5. 5.Pad work: review all techniques in combinations (3 x 3 min)
  6. 6.Cool-down and stretching (10 min)

Week 7: Combining All Techniques

Integrating punches, elbows, knees, kicks, and defense into fluid combinations and exchanges.

Week 7/8

Session 1: Multi-Range Combinations

  1. 1.Warm-up: shadow boxing with all techniques (3 x 3 min)
  2. 2.Long-range combination: teep-roundhouse kick-jab (4 x 2 min on pads)
  3. 3.Mid-range combination: jab-cross-hook-roundhouse (4 x 2 min)
  4. 4.Close-range combination: clinch entry-knee-elbow (4 x 2 min)
  5. 5.Transition drill: starting at long range, working to clinch, then disengaging (3 x 3 min)
  6. 6.Conditioning circuit (10 min)
  7. 7.Cool-down (10 min)

Session 2: Pad Work Rounds

  1. 1.Warm-up: shadow boxing (3 x 3 min)
  2. 2.Thai pad rounds with trainer calling combinations: progressive difficulty (6 x 3 min rounds)
  3. 3.Burnout round: max effort striking for 30 seconds, rest 30 seconds (5 rounds)
  4. 4.Clinch knee round: 3 min continuous clinch work with knees on partner (2 rounds)
  5. 5.Cool-down and recovery stretching (15 min)

Session 3: Extended Light Sparring

  1. 1.Warm-up: shadow boxing and pad work review (15 min)
  2. 2.Light technical sparring: all techniques allowed, 50% power (4 x 3 min rounds)
  3. 3.Positional sparring: starting from clinch, working on control and knees (3 x 2 min)
  4. 4.Sparring debrief: reviewing what worked and what needs improvement (10 min)
  5. 5.Full body stretch and cool-down (10 min)

Week 8: Assessment and Foundation Completion

Testing all techniques learned, assessing readiness for intermediate training, and completing the Wai Kru sequence.

Week 8/8

Session 1: Technique Review and Refinement

  1. 1.Warm-up: shadow boxing (3 x 3 min)
  2. 2.Individual technique assessment: demonstrating each technique for feedback (20 min)
  3. 3.Weakness identification and focused drilling on areas needing improvement (15 min)
  4. 4.Pad work focusing on clean technique execution (4 x 3 min)
  5. 5.Conditioning (10 min)
  6. 6.Cool-down (5 min)

Session 2: Full Sparring Session

  1. 1.Warm-up: shadow boxing and light pad work (15 min)
  2. 2.Light-medium sparring rounds: all techniques, focus on applying what has been learned (5 x 3 min rounds)
  3. 3.Clinch sparring rounds (3 x 2 min)
  4. 4.Post-sparring review and self-assessment discussion (10 min)
  5. 5.Recovery stretching (10 min)

Session 3: Graduation and Wai Kru

  1. 1.Warm-up: light shadow boxing (2 x 3 min)
  2. 2.Complete Wai Kru performance: full pre-fight ceremony practice (15 min)
  3. 3.Final pad work showcase: demonstrating all combinations with power and technique (4 x 3 min)
  4. 4.Final light sparring round demonstrating range transitions (1 x 5 min)
  5. 5.Program completion review: strengths, areas for growth, and path to intermediate (15 min)
  6. 6.Sampeah and ceremony of respect (5 min)

Progress Milestones

Checkpoints to gauge your development through the program

Week 2 Checkpoint

  • ☐Hold a proper fighting stance for 3 rounds of shadow boxing
  • ☐Throw a technically correct jab and cross on pads

Week 4 Checkpoint

  • ☐Execute a basic round kick with correct shin contact
  • ☐Demonstrate the teep with proper hip extension
  • ☐Complete 5 rounds of shadow boxing without dropping guard

Week 6 Checkpoint

  • ☐Throw basic elbows and knees with correct form
  • ☐Perform a 3-strike combination on pads smoothly
  • ☐Skip rope for 3 consecutive rounds without stopping

Week 8 Checkpoint

  • ☐Complete a full 5-round pad session with all weapons
  • ☐Demonstrate basic check, parry, and catch defenses
  • ☐Perform the basic Wai Kru sequence from memory
  • ☐Spar light technical rounds with a cooperative partner

Beginner Training Tips

Practical advice to get the most from your first 8 weeks

Form Over Power

Every beginner wants to hit hard. Resist the urge. For the first eight weeks, your only goal is mechanical correctness. Power comes naturally once the technique is ingrained into muscle memory. Throwing hard with bad form builds bad habits that take months to unlearn. Throwing light with perfect form builds a foundation that will serve you for your entire career.

Breathe With Every Strike

Exhale sharply on every strike. This is not optional — it is fundamental to generating power, maintaining rhythm, and managing your energy. Many beginners hold their breath during combinations and wonder why they gas out after two rounds. The sharp exhale (the "hiss" you hear in every Kun Khmer gym) tightens the core on impact and forces a natural breathing rhythm.

Protect Your Hands

Learn to wrap your hands properly before you throw a single punch on a bag or pads. The bones in your hands are small and fragile. Hand wraps support the wrist, protect the knuckles, and hold everything in alignment during impact. A hand injury in week two will derail the entire program. Watch your kru demonstrate the wrap technique and practice until you can do it in under two minutes.

Recovery Is Training

Your body does not get stronger during training — it gets stronger during recovery. Sleep 7-9 hours per night. Eat adequate protein (1.6-2.2g per kg of bodyweight). Stay hydrated. Stretch on rest days. If you are constantly sore, fatigued, or dreading training, you are not recovering enough. Three quality sessions per week with proper recovery will always beat five mediocre sessions with no recovery.

Film Yourself

Set up your phone and record your shadow boxing once per week. You will be shocked at the difference between how a technique feels and how it actually looks. Compare your form to high-level fighters. Note where your hands drop, where your stance narrows, where your chin comes up. This self-analysis accelerates your development dramatically.

Embrace the Grind

There will be sessions where you feel uncoordinated, slow, and frustrated. This is normal. Learning a combat art means constantly confronting your limitations. The fighters who succeed are not the ones with the most natural talent — they are the ones who showed up to training on the days they did not want to. Consistency is the only shortcut in martial arts.

After the 8 Weeks

Where to go once you have built your foundation

Upon completing this program, you should have a solid grasp of the Kun Khmer fighting stance, basic punches (jab, cross, hook), the round kick, teep, basic knees and elbows, fundamental defensive techniques, and the Wai Kru. You will have enough conditioning to complete a full training session without breaking down, and enough technical proficiency to begin controlled sparring with other intermediate practitioners.

Your next step is the 12-Week Intermediate Program, which builds upon these foundations with advanced combinations, clinch work, defensive counters, and structured sparring. You should only move to the intermediate program once you can confidently check off all of the Week 8 milestones above.

In the meantime, supplement your training with the Shadow Boxing Guide and the Conditioning Guide to continue building your base between programs.