Do you???

Almost on a daily basis, I need to remind my Athletes and Fighters to breathe. Sound funny? It might, if you aren’t exerting yourself to the nth degree. If you are giving 100% to your squats or burpees? How about if your training partner is putting the body triangle on you? What about in the middle of a 5 minute round of knees on the bag?

For many people, breathing seems to be the hardest part of exercise to grasp.  While proper breathing is very important, it doesn’t have to be complicated or confusing.  The most important thing to remember when it comes to breathing is DON’T hold your breath.  Holding your breath can lead to elevated blood pressure during your workout routine, which can result in dizziness or even fainting.

 Here’s an easy way to make sure you’re breathing correctly while you workout…

 Exhale on exertion.  That means breathe out while you’re lifting the weight and breathe in while you lower the weight under control.  For example, if you’re performing the kettlebell swing, you should exhale as you lift the weight upwards above you and open your hips, then inhale as you lower it back down.

Another example is that of striking. You should exhale as your strike and inhale upon covering. If you are being hit, exhale forcefully upon impact.

By following these simple breathing techniques, you’ll not only perform each exercise more effectively, you’ll also be more comfortable while you’re working out.  And that makes for a more enjoyable fitness experience, which will ultimately lead to better, faster results.

Until next time, breathe!

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!

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 accept and understand that human predators exist.  Criminal or
terrorist, they take advantage of our civilized society to prey upon
the weak.  They represent evil and must be confronted and defeated.

I believe that self-defense is a moral imperative, and that illegitimate
force and illegal violence must be met with righteous indignation and
superior violence.

I will not rely on others for the security of myself, my family and
my community. I proudly proclaim that I run with a like-minded pack.
I do not amble through life with the mind-numbed herd.

I will train with my chosen weapons, maintain them and carry them in
a condition of readiness at all times. I will be mentally prepared and
physically equipped to effectively respond to an attack or emergency.

I will constantly test myself against realistic standards to discover
my strengths and weaknesses.  I will turn weakness into strength.
I will seek to learn new skills and techniques, and then teach what I
have learned to other members of the pack.

Be it with firearm or blade, empty hand or blunt object, I will hit
my enemies hard, fast and true.

I will live a quiet and unobtrusive life, but I will develop and retain
the capacity for swift and decisive violence.

I recognize that I am the modern equivalent of the traditional
Minuteman, and that I may be called to service at any time against
heavily armed enemies.

I will respond effectively.

I accept that I am a pariah among some of my countrymen, and a
quaint anachronism to others.  I will not hold their ignorance against them.

I will win, or die trying.

I swear this creed before God, my family and my fellow citizens.

Author Unknown