Training Notes – 08.05.2015

Armour Close UpThis week’s session was the stuff of legend.

We began with just walking around. Whenever a participant met another, they gave them a friendly shove to test their ability to relax and maintain posture and balance.

Then we continued, but with our knees bent at about a 135° angle, with our backs maintaining good posture. This presented a bit of a challenge!

Quads aching a bit, then we bent lower to about 90° and continued.

Then we crouched fully down and continued, before coming up halfway to the 90° point and then the 135° again before walking normally. We referred to this one as the ‘Walking Around Like We’d Sh…’ umm, never mind what we called it!

Following that, the usual madness ensued for ten minutes or so: some plyometrics, some running –> going prone –> running again, some pushups while clapping with a partner, some partnered asymmetrical high plank work…

A Look at Backwards Fall Absorption:

Nice and simple, we just looked at surviving being pushed over using the backwards fall absorption method.

Then we worked from someone picking up one of our legs and pushing us over that way. Nice and slow, and lots of fun. A great way to loosen off and for beginners a good way to get used to partner contact as well as floor contact.

Shoulder Mobility and Relaxed Striking:

This was a very enjoyable section working with the waveform striking methodology that many proponents of Russian martial arts favour, as do we. A simple exercise for enhancing relaxed shoulder mobility:

Hold a high plank position as though you’ve just done a pushup and, while keeping your arms straight, rotate your shoulders slowly and gently. Work on increasing the rotation you can comfortably manage. This can be done against a wall if that’s too difficult.

This ability to rotate the shoulders adds a lot of acceleration to a strike, and can be used for a close-in strike itself from a clinched position. We worked on this with the pads, using pushing and then striking movements.

Oblique Kicks: Sneaky Sneaky…

One of the quickest, easiest and most useful kicks in your arsenal is the Oblique Kick: a short, sharp stamp into the shin, knee or ankle with whichever leg is closest. I believe it’s Chris Roberts from SAFE International who’ve coined the phrase ‘closest weapon to closest target’ (at least that’s where I heard it first!) and it’s a good principle to bear in mind.

To train this excellent method from Wing Chun Kung Fu, we put on the riot gear and simply worked on stopping an approach with it to appreciate its effectiveness.

Padwork with an Attacking Partner:

Instead of merely presenting pads to strike, our friendly padholder would start hitting you with the pads this time whenever they liked. As they were wearing a riot gear chestplate, however, you could lay into them with strikes to the torso as much as you liked while maintaining your cover with a high guard, gaining control and managing that distance.

A Look at Tension and Relaxation when Dealing with Strikes to the Torso:

Nice and simple, but fun and useful. To begin, we looked at tensing our abdominal muscles to deal with strikes to the torso. Beginning with ridiculously soft and gentle hits, our partner would slowly increase the power sent at us. We would maintain that tension as a core conditioning exercise, and then whenever it started to push our limits too far, we merely used breathwork, relaxation and movement to absorb the strike and not oppose it.

Friday Finished with Fun and Ferocity on the Floor:

To finish, we just had four good, old-fashioned rounds of back-to-back with a change of partners halfway through. Simple rules:

  • Sit back-to-back (bet you never saw that coming!) on the floor with your partner.
  • On command, turn around and grapple. Get to a position of dominance and stop them from doing the same!
  • You’re not allowed to come up any higher than kneeling height though.

Of course, we never want to go to the floor on purpose, and if we end up there we don’t want to stick around either. That said: it’s extremely good fun, it’s incredibly dynamic resistance and cardio exercise and it’s a great opportunity to practise the biomechanical manipulation skills you need to get to a better position from which you can do what you need to and get back up to escape against a resisting partner.

To add to things, we had our friendly neighbourhood Samurai Alec with us who is an accomplished, highly skilled Ju-Jitsu practitioner.

An awesome session as always – many thanks to all who came and have a great weekend!

See you next time,

-Josh

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.

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.

PHDefence (08.10.2011) Feedback

imageToday we played with a lot of Wing Chun principles, including some fun freestyle defensive drills from Paul. The sparring after that was also good – I can tell you dudes and dudettes have been doing a lot more of it in recent weeks.

In the second half, I took you through some of the basic wrist grab escapes, but with more intensity and resistance, thanks to a mention from Chris. Then we ploughed through some speed drills, which were surprisingly tiring actually, I have to say! It’s amazing how tired you can get in ten seconds. After that we lowered the intensity with some flow sparring, and then some good old-fashioned Shŭāng Chīsau (双黐手) before getting into some Spadwork.

imageAt the end, the lower grades went through some more speed drills and Spadwork, while I took the higher grades through an introduction to basic Ballistic Striking, thanks to some tips from the legendary Val Riazanov. If you don’t know who that is, stick his name into YouTube and you’ll understand why I’m looking at you funny for not knowing who he is! This picture to the left is him, in black (obviously, I mean – can you imagine disarming him? I wouldn’t fancy my chances.)

All in all, a very enjoyable session this week and better numbers that we’ve been seeing in the past. However, it is also university season, and so unfortunately today was the last time we’ll be seeing Charlie and Chris for a few weeks. However, at least they’ve been given something to think about and play around with while they’re gone.

See you next week,
FCIns. Josh Nixon

Image of Yip Man courtesy of http://www.londonwingchun.com/images/Yip_Man_wooden_dummy.jpg

Image of Val Riazanov and Bryan Black courtesy of http://www.itstactical.com/wp-content/uploads/2010/04/BryanAndValMain.jpg

Follow

Get every new post delivered to your Inbox.

Join 2,951 other followers

%d bloggers like this: