Absolute Self Defense and Fitness

Posts Tagged ‘fighting fitness’

Mayor Lorene Spurlock Ruiz

Congratulations to Lorene Spurlock Ruiz for winning our Foursquare Mayor contest last month. She had the most check-ins of the entire family and wins the Crown!

She receives the Official Mayor’s Certificate Of Office and a gift certificate for a Manicure/Pedicure from T’s Nails.

Not sure what I am talking about? Follow these steps and be good to go.

Step 1: Go to Foursquare and join. Download and install the application on your smart phone.

Step 2: Friend me on Facebook.

Step 3: Check in on Foursquare each and every time you come to the gym and TRAIN.  Go to “places”, look for Absolute Self Defense and Fitness. Check in then. Not when you drive by or late at night.

That’s all there is to it…

So, who will be next? You?

I want to welcome John Michael Gillaspy to our Self Defense and BJJ family. Say hello when you see him on the mat!

In this segment, I will teach you how to drill the fighting frame and the combat application that I taught last post. I will also post this as a pod cast that will be up on the site later today.

There are two basic drills that you can easily use to functionalize this particular skill set. They are:

Give and Take. To describe this easier, I’ll give each partner a name. Trainer and Trainee. To start the drill, stand in front of your partner and get what we call the “fighting measure”. This means to reach out with your arms and touch their shoulder. If you can’t, you are too far away. Once you have the fighting measure, assume a fighting stance. Here we go.

1. Trainer slowly steps forward and delivers a right jab to the trainee’s head and freezes. The trainee steps towards the trainer and assumes the fighting frame posture, striking the trainer with the frame. Once contact has been made, the trainee steps back and assume a new fighting stance. Okay. Now, the trainee becomes the trainer and the trainer becomes the trainee. Get it?
2. To continue the drill, the trainer slowly steps forward and delivers a right jab to the trainee’s head and freezes. The trainee steps towards the trainer and assumes the fighting frame posture, striking the trainer with the frame. Once contact has been made, the trainee steps back and assume a new fighting stance. Now, the trainee becomes the trainer and the trainer becomes the trainee.
3. Repeat this action until both partners are comfortable with the motions. Once you are good to go, you may slowly speed up the action until you are at combat speed!

Block and Strike. This drill is an adaptation of the Filipino combat arts training methodology “Abecedario”.  It is a progressive skill development tool that is very effective and has endless possibilities. The set up is just like before. Trainer and Trainee. To start the drill, stand in front of your partner and get what we call the “fighting measure”. This means to reach out with your arms and touch their shoulder. If you can’t, you are too far away. Once you have the fighting measure, assume a fighting stance. Here we go.

1. The trainer steps forward and punches to the trainee’s head. The trainee steps forward and executes the fighting frame. Once contact has been made with the trainer, the trainee will follow up the frame with a counter strike.
2. For the purposes of this segment. I will prescribe a specific response for ease of use. The trainee unclasps his/her left hand from the right wrist and wraps it over the trainers attacking limb. With the right hand, (already on the head/neck) open your fist and grab the back of the trainer’s head. Next, the trainee will pull down sharply on the trainer’s neck while at the same time delivering a right knee spike to the trainer’s stomach. Lastly, the trainee will push the trainer backwards; step back and assume the fighting stance. Okay. Now, the trainee becomes the trainer and the trainer becomes the trainee. Get it?
3. To continue the drill, the trainer slowly steps forward and delivers a right jab to the trainee’s head and freezes. The trainer steps forward and punches to the trainee’s head. The trainee steps forward and executes the fighting frame. Once contact has been made with the trainer, the trainee will follow up the frame with a counter strike.
4. The trainee unclasps his/her left hand from the right wrist and wraps it over the trainers attacking limb. With the right hand, (already on the head/neck) open your fist and grab the back of the trainer’s head. Next, the trainee will pull down sharply on the trainer’s neck while at the same time delivering a right knee spike to the trainer’s stomach. Lastly, the trainee will push the trainer backwards; step back and assume the fighting stance.

Repeat this action until both partners are comfortable with the motions. Once you are good to go, you may slowly speed up the action until you are at combat speed!

One more thing. Ensure that both partners take all safety precautions. Wear the proper protective equipment especially eye protection. Because we all know its fun and games until you put an eye out!

These two drills should get you started on the road to functional defense. If you have comments or suggestions, please email me or comment in the form below.

Until next time, let’s get training!

Hey! I want to welcome another Boot Camp athlete to our family. Please welcome Molly White to our athletic family. When you see her next week, say Hello and introduce yourself.

There are certain body positions that nullify a opponent’s attacks. Their strikes, kicks, locks and chokes are no longer effective due to the attack options presented by your defensive position. Yet from these positions, the superior fighter can launch effective strikes and finishes or can move to an even more advantageous position. There is no reasonable way without a position such as this to hit another person that doesn’t leave you vulnerable to an attack in return. These positions are the frame from which we attempt to organize our training.

Natural Stance - Stand with your feet shoulder width apart, this basic ready stance is often used to disguise tactics or intent. The entire body should be relaxed. Allow your arms to hang at the sides, bring both arms slightly to the front and clasp the left hand over the right wrist in the “monkey’s paw” grip. This is done by aligning all five of your fingers together and curving them the meet the curvature of your right wrist. Grip with all the fingers on one side of the other wrist. This will allow a unconscious release of the other arm. If you use a normal “grip”, you will subconsciously have to tell yourself to let go and complete another motion. This grip removes that step.  If used with a stick, stand with stick under left arm and left hand holding right forearm.

Fighting Stance – A general rule of stance is to keep both legs flexed for balance, and to be able to move rapidly. One heel is always lifted, usually the one with the least weight. This is a relatively general principle, which in particular facilitates turning. It may also help with explosive motions. The feet are 45 degrees to the major line of the body. There should be a feeling of being ready to take off like a sprinter. Hide the head behind the shoulder and the throat behind the chin. It is a good rule of thumb to keep the elbows low and close to the body and head. The guarding hand is used to block and check incoming attacks. When in an fighting position, hold the hand in accordance with your range to the opponent. If a weapon is being used, it is always in the lead hand.

Fighting Stance

Fighting Frame - In response to your opponent’s attack, you step slightly off the side of their body that the attack originated. You bring your arms up in the instinctive flinch response then link your wrists. Both arms are slightly bent at the elbow with your head tucked down and in-between and looking forward at the attacker.  Form your hands into fists and grasp your right wrist with the left hand in the “monkey’s paw”. You are attempting to blast your way past the attack (normally a jab or a haymaker style punch) by striking your opponent’s forearm / bicep area with your left forearm and your right forearm striking the opponent’s shoulder / neck area with emphasis on hitting the Brachial Plexus Origin nerve cluster.

Fighting Frame Position 1

This combative application of instinctively protection our face will hopefully do several things.

1. Protect our head and face from the incoming attack.
2. Deliver a debilitating blow to the attacking limb by striking the bicep brachial nerve which should stun the limb and hopefully effect a “impact driven grip release” of any weapon.
3. Place us into position for the Tactical phase of our Combative Application: The delivery of counter attack techniques.

This sample response simply shows a beginning option:

Fighting Frame Position 1

Left Knee Spike

Right Elbow Strike

Headtwist Takedown

Knee Drop

Hammerfist Finishing Technique

The fighting frame is a simple, yet effective strategic and tactical application tool. Practice, Practice, Practice until it is instinctive. Next post I’ll show you how to drill this with a willing partner.

Until then, Let’s Get Training!

jim

Here is a quick and easy self defense tip for when someone grabs one of your wrists and tries to pull you somewhere you don’t want to go.

1. Step back sharply and jerk the attackers arm down and towards the ground at a 45 degree angle. (this will off balance them)
2. Yell or shout. I like to tell folks to spit in their face and scream, “I have AIDS or Swine Flu”, or something like that to freak out the attacker. (this will begin to change their thought process from holding on)
3. Just for illustrations sake, we will pretend that your left hand is the one captured. So, after you jerk and shout; immediately / at the same time shove the palm of your hand upward and slam into their chin. You want to drive their head back and snap their teeth together. (this redirects their attention from the grip, establishes pain to divert their muscles from the grip)
4. Lastly, after the chin strike rebound your arm downward to the attackers arm that is holding your arm. We are aiming for the area forward of the bend in their elbow. (This spot is a nerve sensitive area and a strike will cause a flex response and cause the release of your wrist) Repeat as often as necessary.
5. Once you have struck the attacker’s arm, rebound your arm and strike them in the face with your forearm.
6. Run. Find a safe place or refuge to complete number 7.
7. Notify Law Enforcement authorities.

There you go. Quick, down and dirty self defense technique to escape a wrist grab.

Need some Self Defense training? Not sure what to do? Call Jim at Killeen and Harker Heights best Self Defense and Fitness center. 254-247-4999.

I want to welcome the following Athletes to our family.

Lorelei Wherry – Boot Camp

Natasha Wherry – Boot Camp

Jennifer Tello – Boot Camp

Welcome!!!

In the nutrition class last Friday, we talked a great deal about how our diet can contribute directly to Type II Diabetes, Hyperinsulinemia as well as a host of other problems.

Well, I got this in an email today. Read it, view the research and stop eating and drinking poison…

I would like to welcome the following folks to our little Athletic family:

Ashlery Garcia – Boot Camp

Amber Davila – Boot Camp

Callie Howard – Boot Camp

I am always trying to improve the gym and find ways to make your experience there more beneficial and life changing. How can I do more? I need your thoughts and recommendations! Either post a reply or tell me at the gym…

Until then, Let’s Get Training!