Training Notes – 17.04.2015

Elbow Strike Neon - LogoThis week, we did something we don’t do enough. Many weeks, we’ll focus on learning skills and concepts, and on honing those skills in situations that simulate real violence. When it comes to fitness, however, we usually take the approach of learning useful exercises and methods of training our bodies to withstand the rigours of physical activity and violence, but not spending too much time on that in the sessions themselves. That is usually more something we take home with us and dedicate ourselves to in our own time.

However, this week was a week in which we could test ourselves somewhat. This week, we kicked it up a notch and had a good, old-fashioned ‘beasting’.

I should, as always, reiterate: whatever we’re doing in our training, the following is always true:

  • Everything is at your own pace. You’re motivated to compete against yourself and make as much progress as you can for your own health and fitness. You’re not competing against each other and you’re not forced to overdo it.
  • Everything is optional in our sessions. No drill, exercise or element of our training is mandatory.
  • At any time, if you need a break for a breather or a drink, just go and get one. It’s never a problem.

This is your training, so do it your way.

This kind of thing hasn’t been an issue for us – we all know this and I remind everyone all the time – but I’m always very aware of the natural feelings of peer pressure, etc that can arise when training with others, and the desire to overdo it and impress people can be so strong that overtraining creeps in. There isn’t a single person in the class who I think is at risk of this, but as a reassurance to people who haven’t trained with us and who are perhaps considering it: people of all fitness levels are very welcome (I’m not amazingly fit myself!) and like I said above, when I refer to a ‘beasting’, that means there’s the opportunity to get your beast mode on and knacker yourself within the realm of what’s healthy and enjoyable. There’s never the demand that you do so. ‘Beastings’ are exciting and fun opportunities, not intimidating or competitive tests!

The Preliminary Stuff:

We got going with a few things to loosen off and get moving actively. To start, just a simple couple of rounds of moving our partners around by aggressively getting in their space, forcing them to maintain a safe distance. All about footwork and the guessing game of where your partner is going next.

A stick spar followed this, where both partners had a foam stick. More than any real combative skill being explored in great detail, this was more than anything about simply moving actively – warming up while doing something dynamic, energetic and very fun too.

To loosen off, we performed the usual joint rotation and light stretching too.

Kicking it up a notch:

A warmup followed, which was simply a minute each of:

  • Star jumps
  • Shadowboxing
  • Heismans
  • Plyometric squats

We did this at an even, fairly relaxed, pace and focussed on form, position and breathing while we did.

Then we each grabbed a Thai pad and decimated it with continuous, brutal rising knee strikes. As fast and hard as possible, a minute for each leg.

After that, in pairs, Person A held a focus mitt for Person B, who (holding the back of the pad with one hand) repeatedly drove a foam ‘brick’ into the pad as hard and fast as possible for a minute.

Now that we were warmed up, we returned to the set of four calisthenics exercises we performed earlier, but this time at maximum intensity. As hard and fast as possible, maintaining good form and efficient breathing.

Fully warmed up and sweating somewhat, it was time for a stretch off. We spent a little more time on this than usual this week, enjoying a good stretch of the hamstrings, calves, inner thighs, hip flexors, chest, shoulders and back. It was also a good opportunity to focus on our breathing and recovery from the cardio we’d just done.

Warmup done, it was time for the drills to commence! Unlike a recent beasting which operated under a ‘running the gauntlet’ format, this week we had three drills to play with.

Hit and Run:

No, we’ve not started advocating criminal activity! This was a descriptive title. Person A strikes a pad held by Person B (when Person B decides to present one) and runs to a safe zone. Things weren’t so simple, however. The moment they strike, Person B runs after them trying to ‘tag’ them with the pad.

If Person A escaped, then well done! They ran fast enough and immediately enough. They acted efficiently and without hesitation. However, if they got tagged then down they went for 10 pushups, before being pushed over sideways by their partner, who would then present pads for them to strike. Lying on their back, they had 20 good strikes to deliver before having to climb their way up the padholder.

Then it was time to do it again. And again. And again. For three minutes.

This was a particularly useful drill for two main reasons:

  • Mental fortitude: The first few times, you might escape easily. Then you get tired and slow down, and the result of which is that you get much more tired much more quickly, because all of a sudden you have a lot more to do before the drill resets when your partner catches you. However, you naturally avoid such difficulty, and thus despite you having less energy than you started with, you run faster than you did before. Mental fortitude.
  • Simulation of combat: You’re not just striking the pad and pretending to run away. You’ve got something to run away from. Even though you’re not going to get hurt or injured, you’ve got a fair bit of difficulty coming your way if you don’t escape from the situation immediately and efficiently. Simply put, if you’re not committed enough to your escape, it won’t work and the ‘assault’ continues when the ‘attacker’ catches you up.

Push and Pads:

This is a nice, simple one. Person A holds the focus mitts against their chest and leans into Person B. They push into each other, shoulder to shoulder until Person B pushes the padholder off them. Pads are presented, strikes are thrown, and then the pushing resumes. This was repeated for a couple of minutes.

Knife and Wall:

This one isn’t a simple one. Person A grabs Person B and shoves them up against a wall. They then, at some point, might just reach for a knife and start stabbing (or, indeed, attacking however else they like). Person B has to deal with it and escape.

These drills that we did this week were less about learning new skills and exploring concepts in detail, but more about taking the time to put what we’ve been training already into practice in a situation of stress: when we’re tired already, having to continue and do different kinds of things as fast and hard as possible.

We had to act fast and run, but if that went wrong then we had to wrestle and push against resistance before escaping. Then we had to wrestle again, then use an explosive push to create distance with which to strike. After that, with energy low but spirits high, we had to put it all into practice in stopping an attacker from stabbing us up against a wall.

Incredible effort, energy and raw ability all round once again! It is truly humbling to train with you all. Well done to everyone – you’ve surpassed yourselves this week and done incredibly well with some gruelling stuff and pushed each other to be the best you can be. Welcome back to a member who’s been on holiday (what a week to come back!) and welcome also to our newest member (what a week to start on!) – it was great to see you all.

A pleasure and a privilege as always. See you next time!


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. If anyone has any questions, don’t hesitate to get in touch.

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

Review: ‘Powerstrike’ by Peter Consterdine

Consterdine, Peter. Powerstrike. Protection Publications.

Review: Powerstrike:
by Josh Nixon, ESP

This review is part one of a two-part series. Part two can be found here.

Powerstrike begins, as with many of the British Combat Association’s videos, by making a very important point that all who are interested in practical and realistic self-protection should take note of; that real combat usually occurs at very close ranges. Another important point raised in the beginning of this video is that pre-emptive striking really is an essential addition to a self-protector’s skill set. Thus, this video is concerned primarily with pre-emptive strikes and the delivery system required to deliver them hard.

This video looks at traditional punching mechanics based on rotating around a central axis, before introducing the ‘double-hip’ striking method that Peter Consterdine advocates. This method, without going into the mechanics of it, is similar in ways to the ballistic and waveform striking methods used in Russian Systema. Both this and the Russian methods are based on sound biomechanical understandings and on physics rather than aesthetics or tradition and so they are very effective ways to strike more efficiently with a much greater impact.

This close-range and efficient delivery system is discussed with many demonstrations from Peter himself of striking with a fist, with the open hand and with the elbow, along with some discussions of other aspects of setting up your strikes and following up afterwards.

Over the years, Peter has developed the ‘Powerstrike’ system to deal with ‘street’ encounters, but the system revolutionises impact in martial arts and can be adapted to most systems. The ‘Powerstrike’ system develops the natural dynamics of the body, so that strength is not a requirement, rather the power comes from the natural transmission of body weight. These principles have been adapted into a range of ‘Pre-emptive Strikes’ producing a ‘One Shot’ knockout blow.
(Information from, 06.01.2013)

I would recommend this without hesitation to anyone – whether you’re in a sports, martial arts, self-defence or self-protection situation, the concept of the double-hip striking method can be useful to you.

This video is available on DVD or for digital download (much cheaper, understandably) from Further information and a download link can also be found at

CSPS Training Log–PT Session 04.01.2013

IMAG0196 (2)Over 2012 I didn’t publish very many posts, out of a mix of laziness and busyness. I intend to make up for this by returning to the act of publishing these little training logs. For me, it’s a useful way to see how things grow and progress over time. For my students it’s a useful way to monitor their progress and easily look back on their sessions and for everyone else it gives an idea of what you might expect from a CSPS session.

Today started off with a nice personal tuition session with Matt, a fairly new student. An hour long, this session was fast-paced and intensive and we got through a lot of material. We started off with some simple pyramid-progressive striking in combinations to get things moving on the soft, knackered pads pictured above. They’re my first pair, still alive after about 11 years! Best Christmas present ever. Anyway, back to the training. We then moved onto a more taxing section of fast, randomised padwork encouraging instinctive responses without lengthy decision-making or memory-accessing thought processes getting in the way. See the dot and bash it! He did very well, with some nice, accurate kicks too.

The rest of the session was concerned entirely with ground mobility, as due to the constraints of the venue for this student training is outdoors and he didn’t want to roll on wet ground (understandably). Weather doesn’t stop him for anything else – padwork, partner work, exercises, etc – it’s all good. We’ve just been waiting for a dry day to get him started with the ground mobility. Today we went through forward and backward rolling from various starting positions and Matt made some excellent progress.

At the end, as always with this student in particular, I ended up chatting with him for a while instead of rushing off as he asked me about knives and this entered into a general chat about violence, weapons, the law, etc. Knives and surviving edged weapon attacks are a point of particular interest for this student so we’ll be focussing on that soon at his request.

Until next time,

FCIns. Josh Nixon, CSPS

2012 in Review

image2012 has been an interesting year for the CSPS. We’ve seen a lot of growth and a lot of progress, on every level. New students have come up and older students are going from strength to strength. I am so proud of the students I have and the progress they’re making. Our syllabus has seen evolution too as new concepts have been learned, alongside new drills and training methods being implemented and developed.

This blog has been largely neglected of late due to me focussing on my own training and, more importantly, on teaching and the development of the CSPS itself. Looking at it, I’ve only done ten posts this year! Despite that, the blog’s had steady views every day and a lot of very positive feedback so far, which is greatly appreciated. I’ve also been approached by various people asking for specific topics to be explored in the future, which I’m working on right now.

imageAs a result of various discussions on- and offline, there is a lot of planned content for 2013 and so I’ll keep working on getting that out to you when I can. If anyone has a topic or question you want addressing, feel free to get in touch however you like and I’ll get on it! Reviews, training logs, factual articles, opinion articles, instructional articles… it’s all going to be here so make sure you keep your eye on us.

A local martial arts class that I teach at called PHDefence is also seeing a lot of change in the transition to 2013, and I’m excited to see where that goes. At the end of 2012, the students there made incredible strides forward with their training too, and I’m extremely proud of them. 2013 will be an exciting year for them too!

I hope everyone had a good Christmas and is having a fantastic New Year’s Eve. I wish you all an awesome 2013!

Until next time,
FCIns. Josh Nixon, CSPS

8 Crucial Considerations For Getting a Taxi’s that time of year when the nights are getting longer and colder, the days are getting shorter and colder, and the weather is getting wetter and colder. Oh yes, and it’s getting colder!

One result of this is that at the end of the day (or night) a lot of us will be getting into a taxi for our journey home. Let’s face it, it’s either that, get home wet and/or freezing cold after an unpleasant walk, or wetter and colder after a worse wait at a bus stop. If your bus service is anything like mine, then it could be a very long wait followed by a disgruntled walk anyway!

This reminded me of the fact that I’ve been meaning to throw these ideas up for absolutely ages, ever since I saw a little flyer made by the union at Staffordshire University ( on the subject of staying safe while getting a taxi. As a result, here are eight small but absolutely crucial personal security considerations when using taxis:

1) Always pre-order your taxi. If you can, try your very best to pre-book your taxi in advance with a company you know and trust. Preferably one you’ve used before. This way your lift is more easily verifiable (if you order an ‘A-Team’ taxi and you get a ‘B-People’ one at your doorstep peeping, you may have a perfectly justifiable reason to distrust the taxi and not go out for it.

2) Don’t get in unmarked cars. This should be an obvious one but it was on the flyer so I’ll say it here as well just in case it isn’t! Whatever you do, don’t get into an unmarked ‘taxi’. You have no idea who is driving or what they want. You can, however, be pretty sure it isn’t a taxi. You can also be definitely certain that it isn’t worth the risk to find out!

3) Make sure the driver’s badge and license number are clearly visible. This is information that you can get while booking as well, which provides an easy way to verify that the car you’re getting into is indeed the car you ordered. Ask the company to text or just tell you the licence plate number of the car, and/or the driver’s number. That way you can check it’s your driver.

4) Sit in the back. This is advice I often see on things pertaining to taxi safety, and I’m in two minds about it. If you’re in the back you have advantages in a combative situation in that it’s more difficult for him to twist around to attack you and also more difficult for him to see what you’re doing behind him. However, if your driver is on a mad rampage wanting to send you both into a wall then you can more easily gain some control of the wheel or handbrake, or even (maybe) the pedals if you gain a lot of control over the situation combatively. Sounds ridiculous I know, but let’s not discount such an event as impossible. That would be an example of us leaving ourselves a severe weakness. We are very vulnerable in situations we previously discounted as impossible, so consider it seriously for a moment. Could you, for example, brake with an unconscious driver’s leg? How might you do that? How else might you try to stop the car and get out without death or serious injury? Aside from all that, sitting in the front means you can more easily see the dude’s (or dudette’s) hands. That’s something many people who’ve had the displeasure of being attacked with a knife (or indeed any other weapon) hadn’t previously thought of. Afterwards, most do.

5) Keep your mobile to hand. Common sense, but often not done. If it’s to hand, and unlocked, ready for you to dial emergency services at a moment’s notice, something serious could well be averted or made less serious. At the very least, it could mean that once whatever crime was in the driver’s mind has been committed, he may be more likely to be caught so he can’t do it again to someone else. In the best-case scenario, however, it may act as a deterrent because he may have noticed that you’re obviously ready and not an easy victim. Making yourself a ‘hard target’ is crucial to your personal security.

6) Avoid travelling alone. I’m sure I don’t need to explain this one! It’s pretty much instinctual. Do you feel more scared walking through the house in the dark alone or with a friend? That feeling is what I’m talking about. With others, you’re simply making yourself a harder target. It should be said though that you may want to be choosy with this, as there are those who are so deeply in a victim state that they can pull the people around them into danger (I’m sure most of us will know at least one or two people who might be considered ‘liabilities’ for whatever reason) and generally get people into trouble. From the perspective of your own personal security you want to avoid these people, and from the perspective of your social responsibility (don’t worry, I’m not about to get on my soap box) then you may want to consider educating them! That way they stop getting themselves into horrible situations and you get yourself a friend you can depend on when you’re out. Worth thinking about.

7) Don’t throw your details around. When you’re booking your taxi, do so somewhere where it would be difficult for anyone to overhear your name, address or number. It may be possible to text these details instead of say them over the phone with some taxi companies, and thus avoid anyone overhearing if you can’t get away. When you’re waiting for your pre-booked taxi outside, if you’re asked by anyone claiming to be an unknown waiting taxi driver (or indeed anyone else) then don’t tell them. Instead, ask them for the name and destination of the fare they’re waiting for. If it’s your name and destination then that’s probably your driver! If not, it’s not so don’t go with them or tell them anything.

8) It’s your taxi – nobody else’s. Unless you know and trust them, don’t let anyone elbow their way into your taxi. You simply don’t know them or why they want to be in the taxi with you. If you want a good example of why you should think about this, go and watch Luc Besson’s ‘Taken‘ (2008) if you haven’t already.

Of course there’s many more considerations for when you’re getting taxis, but these are just a few thoughts prompted by a flyer. If you have any others you would recommend, then you’re more than welcome to furnish us all with your ideas in the comments below! If you have any questions then the same is true. Whatever you do, whether you’re getting a taxi or not then the kinds of thought processes that have led to these ideas are absolutely crucial for your general personal security. If the reasoning behind anything here doesn’t make sense, please make sure you get in touch and ask me what I’m thinking and why! If you disagree with me then that’s fine, but if you can’t even understand where the ideas are coming from then that’s an important issue that needs to be addressed! Either for you or for me.

Until next time,

Josh Nixon, ESP

Images courtesy of Luke Stodola and Jasenka Petanjek:
’Toronto’ found at
’NYC Cab’ found at
’Toronto’ (2) found at
used with thanks.


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