Training Notes – Endon – 28.03.2015

Elbow Strike NeonThis week we went old-school with a few of the classic drill formats. I think we can all agree it was an intense one!

To start off our old-school sesh, we warmed up with some joint rotation, stretching movements, etc high and low. To loosen off and get into the swing of things, we worked from pushes and strikes to develop footwork and positioning using a Systema, Taiji and Aikido-influenced methodology, and then used circular footwork and positioning (situation allowing) to deal with grabs much like elements of Baguazhang in some respects, as this nicely explained video I saw a while ago by Richard Clear shows.

Then once we were warmed up and loosened off with the softer skills we got straight to it: classic partner padwork with some solid focus on basic striking methods: jabs, crosses, rising knee strikes, low hook kicks and jab kicks.

Then a short speed drill ensued, whereby partners tested each others’ reactions by presenting pads and leaving them in random places to be hit, leaving less and less reaction time. At random times, on command, padholders would chase their partner to the end of the hall trying to score points by tapping them on the back, head or shoulders with the pads.

After that, the group all came together to drill as one:

Running the Gauntlet:

This was the main section of the session, and was a lot of fun all around as well as being a great test of endurance, willpower and combative efficacy. Each drill involved each person in the group going dealing with every other person in the group before the next person had their turn.

Gauntlet 1: People one-by-one in a line.
Everyone stood in a line, and attacked the combatant however they liked one at a time. Making their way through the line, the combatant had to reach the end. After dealing with the last person, the combatant ran away and everyone would chase them to the end of the hall.

Gauntlet 2: People one-by-one in a circle.
This was the same as the last drill, but instead of going through a convenient line, the combatant is completely surrounded by people. One at a time, these people attack however they like in a random order. Once the last person is dealt with, the combatant runs away and everyone else gives chase.

Gauntlet 3: Pads, one-by-one in a line.
The combatant has to get through a line of pad-holding partners, performing different movements (hook punches, hammer fists, etc) on each. When each section of the line has been finished with, the combatant must forcibly move their padholding partner out of the way with biomechanical manipulation in order to approach the next padholder. Once the last padholder is finished with, the combatant runs away while all of the padholders chase them, trying to tap them with their pads.

Gauntlet 4: Pads, one-by-one in a circle.
As before, this was the same as 3 but in a circle again.

Gauntlet 5: Pads and a stick, at random, in a circle.
This time the pads were presented at random by padholders in a random order, and sometimes the combatant would be attacked with a stick. Sometimes they would have multiple padholders to deal with, or a padholder and a stick-wielding partner, or multiple padholders and a stick-wielding partner. Any padholders who weren’t presenting pads walked around the combatant getting in the way.

These drills were a lot of fun, but also developed three key attributes for anyone interested in honing their self-protection skills:

  • Endurance. The ability to get very tired very quickly again … and again … and again … and still be effective.
  • Proactive positioning and situational awareness. The ability to keep as cool a head as you can when surrounded by people, prioritise targets and deal with an attack while keeping an eye on what others around you are doing. With positioning, the ability to get out of that crowd as quickly as possible and make yourself a more difficult target to overwhelm in the first place!
  • Tenacity. The cultivation of what some martial arts refer to as ‘indomitable spirit’: the mindset that does not give up and is not intimidated into submission. The will to respond, escape and survive.

As always, it was a pleasure to train with you all and many thanks to everyone who came. I hope you all have a great weekend and see you next time!

-Josh Nixon

All the details of this class are on the Public Classes page up at the top. Your first session is FREE and all are welcome to come along and take part. Every session is beginner-friendly.

Training Notes – Endon – 13.03.2015

Red Noses Focal B&WYesterday was, of course, Red Nose Day! At the time of writing this post, their website says £78,082,988! Incredible.

We couldn’t let this day go by without some form of recognition and so, while I was sitting at work thoughtfully squidging my friend Snortel the red nose, I had an idea for a rather enjoyable drill we could mark the occasion with: Red Nose matches!

So, after a few shuttle runs, shoving each other around and shoulder mobility exercise, we got to it: in pairs, everyone has a red nose on. As a test of your parrying and blocking, you have to knock each other’s red nose off! No point-keeping or anything; just a bit of fun to warm up with.

We used this however to make a very useful point.

If you keep your attacker at range 3 (about an arm’s length away) and you’re trying to control them like that, good luck. I say that because it’s incredibly difficult to protect yourself successfully while you’re there, as you usually get into a kind of standoff where you’re reacting to their strikes, throwing some of your own, and you’re too easily overwhelmable. You have to be extremely skilled to manage to parry and/or block an unrelenting attack keeping someone at that distance.

However, as we were saying the week before last, fear (or inefficient training) can lead to mis-management of this distance between yourself and the person trying to assault you. As we found with this lighthearted drill, it was much more efficient to move in to range 1-2 and control the limbs of the attacker much more closely, restricting their movement and ‘jamming’ their attempts to strike.

Takedowns! …posturepostureposture…

Yet again, you’re going to be sick of me going on about this, but posture is everything in takedowns too! We looked at a couple of concepts: spine alignment and the position of our Centre of Mass (COM).

IMG_20150314_192001IMG_20150314_192013As we saw with our partners, applying a downward force to a straight spine doesn’t really do much to their posture. A straight, neutral stance is of course very stable as your COM’s reference point (marked X on my scribbles) is right between your feet along your centre line. (Wing Chun people are nodding sagely…)

However, if the spine is misaligned, things are different. Whether it’s a sideways bend (as the right-hand scribble on an old diary’s page attempts to portray) or a move forwards or backwards, this misalignment shifts the COM away from that centre line.

IMG_20150314_200559As the point on the floor directly below a person’s COM (reference point marked x on the above scribblings) is moved in any direction away from the centre, the posture of the person is weakened and their ability to withstand downwards pressure without falling to the floor is compromised. The person’s balance is off, and you can use that to your advantage! Think of it as moving that x towards one of the compass points to the right.

Prevent their feet from taking the natural step they’ll want to take to recover from this and lo and behold: a takedown just happened!

  1. Misalign the spine.
  2. Prevent recovery.
  3. Downwards force.

Of course there’s more to it than just this, and plenty that can be done besides, but this is a basic look at takedowns. This post was going to be just brief bullet points, but then I found I was in a typing-something-up mood!

The Aftermath: Justification and Explanation

After violence occurs, you have to be able to explain what happened and justify why it did. We took a simple drill – Person A attacks Person B however they like, and Person B responds – such as you’d find in any self-protection or martial arts class. What we did then, however, marks out quality mindful self-protection training from those who pay lip-service to the Force Continuum and to justifying your Force Deployment after violence takes place.

Person A then asks questions.

‘What did you do?’

‘Well why did you do that?’

‘Did you really have to? I mean, did you have to use that much force?’

‘Why didn’t you just walk away?’

‘Was he even of sound mind? For all you know he could have been vulnerable and you just slapped him!’

‘Couldn’t you have used less force? It seemed a bit excessive.’

‘I bet that really annoyed you. I’d have been furious. I bet you really wanted to give him some then, didn’t you?’

Person B has to justify what they did – honestly, openly and mindfully. When we talk about justification, it’s important to remember that you’re not just justifying yourself legally. Socially, you might have to justify yourself to the people around you (family, friends, colleagues) who could see you as ‘violent’, or as someone who’s ‘been in a fight’. It’s now up to you to explain to them that it wasn’t a fight: you protected yourself and had to. Personally, you will likely have to justify it to yourself as well. Doubts could spring up about what you did and whether it was the right decision, whether you could have de-escalated better, etc. After the violence has ended, there can be a lot of mess to clear up before it’s all over!

This underpins everything that we learn in an Evolutionary Self-Protection session. Never forget that you have to justify and understand what you’re doing. There’s a lot more to it than chucking your partner around and bashing the pads.

Even a silly bit of fun – knocking red noses off each other – in a room full of laughter is a valuable learning and training experience with obvious progression and subtle nuances for beginners and experienced participants alike.

Train mindfully. Train efficiently. Train evolution…arily? Yep, that’ll do!

Have an awesome weekend everyone – see you next week!

-Josh Nixon All the details of this class are on the Public Classes page up at the top. Your first session is FREE and all are welcome to come along and take part. Every session is beginner-friendly.

Evolutionary Self-Protection is Moving to Endon

Hi everyone,

Wesley Methodist Church that we used in Stockton Brook has now been sold and so we’ve found a new venue for our Friday class!

Thankfully, we’ve only moved down the road to Endon Village Hall on Station Road in Endon (ST99DR). For those who haven’t been that way before, just keep going along Leek New Road past Endon High School until you come to a crossroads. Turn right there onto Station Road (there’s a church on the corner) and it’s just about 100 yards down there on your right. Car parking spaces are at the front.

It seems a great venue – nice and clean, and bigger than the last place we trained in. I’ll really miss the church in Stockton Brook after training and teaching there for about 8 years now – we all will – but I’m really looking forward to training in Endon.

The details are all on our public classes page but for your convenience:

Endon Village Hall, Station Road, Endon, Stoke-on-Trent, Staffordshire, ST9 9DR
All ages, fitness levels and ability levels welcome!
Fridays at 18:00-19:00.
Just £3 per session (£2 for NUS card holders). First session FREE!

See you tomorrow!

Josh Nixon
Founding Instructor, ESP

Please note we also offer affordable private and corporate training options for individuals and groups of all ages, as well as student discount on all our training, discounted flexible block booking options and a rewarding referral scheme.

B&W Collage

Training Notes – 27.02.2015

IMG_20150214_121842This week’s session was a lot of fun – many thanks to all who attended! It was wonderful to welcome so many new people all at once and awesome to have two more experienced members return after we’d missed them for a few weeks. We really got that particular kind of atmosphere this week that you can only get when you get more in than expected.

I hope you all have a great weekend and see you next time!

For those who are new to us, when I write these I often link to associated important concepts either on Wikipedia, other websites or our own small wiki that I’m working on for our specific concepts.

Threat Awareness is worth a look, as well as Threat Evaluation and Threat Avoidance. Communicative Strategies will come into play next time when we look at distraction and pre-emptive striking, and the Force Continuum is extremely important to bear in mind.

Of course, if anyone has any questions then feel free to get in touch!

This week, we looked at:

  • Footwork, posture and positioning: the importance of good posture can’t be overstated enough. As the squats, slams and burpees will have shown you in particular, good posture is everything.
  • Use of ‘The Fence’ to manage distance proactively (Without looking aggressive!) when someone’s squaring off and invading your personal space.
    • Fear and how it can lead us towards mis-management of that space. Backing off continually isn’t always the best option.
    • Keep your hands neutral and relaxed, but ready. They’re there if you need them, that’s all.
  • Footwork and relaxed movement when pushed around a bit.
    • (Progression: the same when punched.)
    • Keeping control: proximity and ‘sticking’ to the aggressor to limit their options. Again, it’s all about positioning and posture.
  • Striking from the Fence:
    • Hammer Fist
      • Relaxed arm drill: just feeling the weight of your arm.
    • Palm Strike
      • Relaxed striking: still feeling the weight of your arm, encouraging a whiplike acceleration.

When I’m asked what our methods are based on, I often discuss things like Systema, Wing Chun, Krav Maga, Jujutsu, etc. However, when it comes down to it, it’s all just physics, biology and psychology/sociology.

The most important thing to remember in striking: simple physics.

FORCE = MASS x ACCELERATION

Through our relaxed movement, we accelerate as fast as we can in any given space because we don’t have unnecessary tension working against that movement.

Through posture and refined (trained) movement, we get as much of our body mass behind that strike as we can.

The above helps us generate as much force as we possibly can. We further refine this with beneficial positioning and striking methods to apply that force as efficiently as we can: to get maximum effect from minimum required effort. This is what we call economy of motion.

We also looked at:

  • Dealing with someone striking us with a stick: working with a useful movement we developed last week (and the week before).
    • Once you decide you need to deploy force, and you find the right moment in which to do so, you must act immediately, efficiently and decisively.
    • Close distance and use your elbows to your advantage
    • Get control and make sure it’s a strong grip you have. Anything less than your strongest is not good enough.
      • An easy way to test this grip is have your partner violently shake their arm to see if they can wrench it free with brute force. Gripping with just your hands likely won’t be enough but keeping it close and against you, gripping efficiently and using positioning and posture to your advantage (and their disadvantage) will.

All in all, we’ve worked on a lot of things here. Something that’s worth bearing in mind was expressed well by Sonny Puzikas in a great video we recently shared on Facebook: these punches, kicks and swinging weapons are just movements. They only become a strike when they make contact with their intended target. Until then, they’re just movements.

Don’t fear a movement: train to work with it. Train intelligently and you work efficiently.

Once again, many thanks to all who came and see you next week! It was a pleasure and a privilege to train with such truly excellent people.

All the details of this class are on the Public Classes page up at the top. Your first session is FREE and all are welcome to come along and take part. Every session is beginner-friendly.

Training Notes – 20.02.2015

IMAG0206.jpgAs always, this week’s class was a lot of fun! Many thanks as always to everyone who came and we hope to see everyone else again soon! The sheer skill and natural ability I saw this week was phenomenal. Everyone did exceptionally well and should be extremely proud of their progress and prowess.

Here’s some brief notes to guide your martial ponderings…

  • We started off this week’s awesomeness with a circuit of the usual kinds of calisthenics exercises: pushups, Russian twists, throwing a slam ball, passing a kickshield from hands to feet and back again while lying down, dips and burpees.
  • Thoroughly warmed up, we loosened off with some quadrupedal movement before moving onto ground mobility drills involving a variety of rolls, takedowns and padwork from different positions.
  • This week we took the drill we did last week on dealing with an attack with a stick and expanded on it with many logical progressions. Some key points to remember:
    • Once you decide you need to deploy force, and you find the right moment in which to do so, you must act immediately, efficiently and decisively.
    • Close distance and use your elbows to your advantage!
    • Get control and make sure it’s a strong grip you have. Anything less than your strongest is not good enough.
    • Act fast: strike and control.
    • You might get hit a little despite your best efforts, but there’s varying degrees of how much that’ll ruin your day. Your positioning and footwork has a lot to do with this. Train intelligently and act efficiently!
  • We also looked at some options when using a high guard against straight and hooked punches coming towards us – it’s a very versatile and efficient method of protecting yourself.
    • Regardless, we’re not about to stand there and deal with one hit at a time! Just as with the stick:
      • Close distance and gain control.
      • Striking, striking, striking…
      • Disrupt their posture and you compromise them greatly – this can be used for takedowns or truly devastating striking opportunities. Or, if possible, just a shove and your chance to run away! Remember the Force Continuum – it has to be borne in mind at all times in your training.
  • Sometimes, try as we might to avoid things getting this bad, we end up on the floor with someone trying to turn our torso from convex to concave with their feet.
    • Again, act immediately, quickly, efficiently and decisively.
    • Close distance, claw and climb your way up them. Grab whatever you find: clothes, skin, muscle, fat, hair… it doesn’t matter. Like a monkey climbing a tree. Credit to Andrew Holland (http://theselfdefenceexpert.com/) for introducing me to this very useful concept in his excellent Primal Combatives session back in 2013.
    • The closer you are to those legs, the more difficult it is for them to kick you.
    • Get up. Fast. And don’t forget that if you need to then striking can be done on the way.
    • After a tiring set of drills combining much of the aforementioned, we finished off with some percussive massage (Russian style) as a relaxation and breathwork drill.

This class is free for beginners and runs every Friday at 17:45 in Stoke-on-Trent (ST99NX). Everyone is welcome and all the details can be found here (or just click ‘Public Training’ at the top).

Free Open Snow Day Training Workshop! (Friday, 30th January, 2015)

Due to the chaos caused by a bit of snow last night, we’ve decided to do things a little differently and have ourselves an Open Snow Day Training Workshop!

Anyone and everyone is welcome to drop in any time between 17:00 and 19:00 today, and anyone who does brave the blizzards and storm the snowdrifts to get to us can have a cuppa on us too.

If it’s your first time training with us, you’re welcome to come and have your first session for free!

We’ll be covering a variety of topics, including:

  • threat awareness
  • threat evaluation
  • threat avoidance
  • management of (and awareness of) personal space and positioning
  • preparations for taking action
  • upper-body and lower-body striking
  • power generation and impact management
  • ground mobility
  • escapes
  • parrying, jamming and blocking
  • throws, takedowns and breaking posture
  • problem-solving in combative situations
  • dealing with armed assault: surviving attacks with blunt and edged weapons

We train at The Wesley Methodist Church hall, Leek New Road, Stockton Brook, Stoke-on-Trent, Staffordshire, ST9 9NX and usually our training session is 17:45-18:45 every Friday.

All welcome as are your questions! Don’t forget – this is all free if it’s your first time so feel free to drop in, have a cuppa and learn something about what we do.

You can reach me at 01782502684 (landline) or 07981175878 (mobile but I’ll have negligible signal until about 16:00 or so), or on Facebook at http://www.facebook.com/EvolutionarySelfProtection .

I made an event on Facebook for it: http://www.facebook.com/events/1531366307150866
And one on Streetlife! http://www.streetlife.com/conversation/d95jspv6e2el/

See you later!

-Josh Nixon

10 Questions with Andy Holmes (Kombat Cave UK)

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1) Tell us a bit about yourself and what you do at the Kombat Cave – what’s the Cave all about and how did it come to be?

I have been training for 12 years and started my interest in martial arts in the 80s at the age of 13, with Judo, then Wado Ryu and Shotokan.
Then discovered cars and girls and had a 20 year lay off!
When I started again at the ripe old age of 35 it was in Chinese Kickboxing. During my time training I was attacked at work with an axe and started to realise the shortfall of sport based arts on the street.
I started attending Krav Maga seminars in Leeds whenever I could and also started attending seminars with the best reality based instructors in the UK.
After obtaining my first Dan in kickboxing I decided I wanted my training to go down the reality route, but could not find any clubs locally, so decided to open my own.
A chance meeting on Facebook and a phone chat with Simon Morrell lead me to make the three and a half hour drive to north Wales on a regular basis to become an Instructor under Fight Fortress worldwide and the BCA.
The Cave was finally born in April 2012.

2) How does self-protection fit into what you do?

Self Protection is the basis of everything we do, we teach people to defend themselves in the real world.
We cover everything from awareness and the law to adrenaline and aftermath, and students have to demonstrate knowledge and ability through physical and written gradings.

3) What motivates you in your training? How do you get yourself going when you’re not in the mood or you have other things to do?

I want to be better than my students so need to put in extensive personal training.
I’m also not getting any younger so want to achieve a lot more in the arts before the bath chair beckons!

4) What would you say is your greatest skill or attribute as a teacher?

Honesty with my students, if I don’t know the answer I will say so, we will then work the solution.
I’d like to think I am also good at communicating with students and always striving to evolve my syllabus based on their needs.

5) What would you say is the most important aspect of your training, skill you develop or attribute you cultivate at the Kombat Cave?

People are able to develop skills that are natural to them and are more likely to be delivered under pressure, I don’t believe in changing their skills but building on what they already have.
The CSD (Cave Street Defence) syllabus is built around making defences that deal with attacks and we offer various solutions, it’s up to the student which strategy works best for them.

6) What is your favourite exercise, training method or drill?

I love Pyramid drills and pad work, punching and kicking drills using the length of the Dojo and increasing/decreasing in intensity.
We start each session with Kombat Fitness designed to improve the skills/endurance used in training and defence situations as well as overall strength and fitness.

7) What do you like to do aside from training and teaching? What interests you?

I read a lot (martial arts books I’m afraid), watching movies and I like to go to the theatre with my long suffering Wingman (the misses who is the brains of the club).

8) What advice do you have for the students out there reading this?

Make sure you are training in the right art for you, work out what you want to achieve and ensure your art will deliver, if not, find one that does.

9) What advice do you have for the instructors out there reading this?

Teach what you are happy teaching and be adaptable as the arts are changing.
Many people no longer want to spend years studying one art, I believe with the quick fix mentality of today we must evolve to meet the student’s needs.
Don’t get drawn into the world of the keyboard warrior and be honest about your ability, leave the ego at the door and don’t get involved in martial politics.

10) What is your ultimate goal with the Kombat Cave? Where do you want it to lead?

Ultimately I would love a dedicated Centre and teach on a full time basis.
I want the Cave to be a recognised reality based club that teaches people from all walks of life the essential physical and mental attributes to protect themselves and families.
As well as a fun and friendly place to train.

Simon Morrell and Andy Holmes Simon Morrell and Andy Holmes

You can get in touch with the Kombat Cave on Facebook or on Twitter (@KombatcaveUK), see them on YouTube or visit their website at http://www.kombatcaveuk.com/.

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