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Tuesday, August 23, 2011

Violence Dynamic clinic

Carry that weight

Another cross country interval training day.

This time I made some changes by adding a weighed vest, some weighed shoes and pair of striking gloves.

The gloves were a great addition. It made it so much easier to be able to strike trees while wearing them. Last time, I ended with bloody knuckles. I guess tree bark is not the smoothest surface in the world. While wearing those gloves I could strike the trees with as much force as I could muster. And there is no better way to know if you’re striking mechanics are correct then by striking a massive solid tree at full force. If you are not in proper alignment, you will get hurt. And my knuckles were thanking me in the process.

The weighed gear made for a challenging run. The hopping, jumping, sprinting, pull ups, pushups were much more intense. Getting back up was much more difficult. But I gradually got used to it. Pretty soon I did not feel the extra weight.

Like swinging with 2 bats and going back to one, once I removed all the gear I felt almost superhuman. I could jump higher, run faster and getting up off the ground was a piece of cake. I felt like I could fly.

We have discussed training under emotional stress as an important part of training. Experiencing physical stress should not be ignored. It is not something you do every time or something for beginners but it definitely should become one aspect of your training.

This was an awesome skill sharpening day and I highly recommend trying it.

Don’t have weighted vest or shoes? No problem… fill a backpack with rocks… the results will be the same for a much cheaper price and you can adjust the weight to what you want.

Be smart, stay safe

For extra tips about weighed training health benefits read the following

Carrying extra weight.

Thursday, August 18, 2011

Thursday, August 11, 2011


I am back to my old love of running trails. But since I like interval training so much more, I have incorporated it to trail running. After a good warm up, my routine consists of basically running the trail and using every opportunity I can see to stop and cross train:

· Use a log to do dips

· A lower branch to do pull ups/ chin ups

· A grassy spot to do push ups

· A smooth tree trunk to practice strikes

· A fallen tree to run on top of, practicing my balance

· A perfect thick branch to practice snap kicks (using power to snap the branch)

· Rocks and logs to practice jumps with 2 feet

· Convoluted stretches for hopping side to side (plyometrics)

· Half fallen trees to practice climbing up and jumping off

· Long straight stretches were meant for sprinting

Basically I had to use the terrain in the way it was laid out. I had to pay attention to not only obstacles but to opportunities as well. I let the trail dictate my training. It did not matter if I was too tired to sprint, when I came across a long stretch, I had to sprint.

This encompassed a full training from aerobic to plyometric to strength.

This keeps me fit as fighter and as good self defense training. I am able to perform under stress, going from high heart rate activity to more specific skills. It keeps me on my toes and constantly paying attention to my surrounding. It even worked on my balance.

Great training for the body….. I was pooped when I got done.

Great training for the mind…. Taught me to be attentive and aware of my surroundings

Great training for the spirit…… Makes one tougher.

Great training for the soul……. Because good training always is.

Be smart, stay fit and stay safe

Tuesday, August 9, 2011

Self Defense Class

WSD class

We had an awesome class last weekend. The ladies were complete novice. We had a couple on their way to college and a bit nervous to deal with the big city.

We learned the concept of violence: how, who, when, why and where. We taught them how to differentiate between the types of violence and how to deal with each of them. We learned specific motions, strikes and techniques. We wrapped everything up into some scenarios at the end. They could then practice their new found skills, at first recognizing the sort of violence they are encountering, and learning how to deal with it. At the end they had the pleasure of wrestling around with Kasey.

As silly as the scenarios may seem, it is actually difficult the first time you do this. Those ladies were extremely nervous. The pressure was hard to deal with and greatly simulated real life pressure.

Wrestling with Kasey? As intimidating as it can be, there is no way to replace the knowledge, confidence and pleasure you gain at honestly putting a large man down on his arse.

They truly participated in a very well rounded class that gave them some serious skills to rely upon.

I could not have done so well without my role players. Alvin and Kasey were completely awesome. Alvin came in dressed and acting like a tug. It was very intimidating. Kasey just plain look like a mean gorilla you don’t want to mess with. They both understand what real violence is and they knew how to act, what button to push and when to leave things alone. Their input during the de-briefing was invaluable.

I realize that not everyone is blessed to be able to utilize professional role players but if you teach a self defense class, you need to include this in your curriculum.

Ladies when you choose a self defense class for yourself or your daughters make sure that the education is well rounded. Make sure that the instructor can not only show you how to deal what bad guy, but also how bad guys attack and how violence happens. Make sure that what you learn, you can apply it against a large gorilla with bad intentions.

Be smart, stay safe!!!!

How to get your ass kicked

Awesome post from Wim. Go read and pay attention

Guys... there is nothing cool or macho about beating a woman.

Ladies... there is nothing cool or macho about running at the mouth and/or being a bitch

Here are five Rules (from Peyton Quinn) about not provoking an attack that will save your life when applied. Memorize them, understand them and USE them!!!!

1) Don't insult him
2) Don't challenge him
3) Don't threaten him
4) Give him a face saving exit
5) Don't deny it is happening

Be smart, stay safe!!!