Training Notes – 01.05.2015

Elbow Strike Neon - Logo

This week was a great opportunity to focus in on some core skills that are central to our approach: striking and biomechanical manipulation from the closed high guard (think Pensador type thing) and striking from disadvantaged positions.

Striking from the Closed High Guard:

From a closed high guard, we looked at sending out hook punches, hammer fists and elbow strikes. The focus, as well as being on good striking and footwork, was on snapping back to the guard quickly this time to protect those knockout areas of the neck, jaw and temples as best as we can, while driving into the attacker in a form that makes us awkward and difficult to attack.

Of course, this position also lends itself to devastating and relatively easy elbow striking.

Following this, we used jab kicks to create distance and break posture, and controlled the head of an attacker to create our own striking opportunities rather than passively waiting for them to arise. We used this to discuss the devastating effect of a good elbow strike and how the drop-step can add a lot of power. When utilising uppercuts, we discussed kinetic linking: how to generate massive amounts of power by using more of your body in a more efficient way than just boffing your fist up with the power of your arm alone.

Again: breathwork, posture and movement.

Striking from Disadvantaged Positions:

Not a nice place to be, lying on the floor getting kicked and stamped on. But that’s where we started off this drill! As a simple exercise in distance management, we gained control of the attacker’s legs with a quick movement towards the nearest calf. We explored how to generate striking power from this position even as we moved in, by planting a foot into the floor and pushing with it as we used the torso to add in a measure of rotational power generation, thus recruiting as many muscles as we can from that position into the strike.

Immediately as the strike lands, we closed in and gained (and tested!) the control we needed. Now that the attacker was unable to kick us or stamp on us so easily, we could climb our way up or take the opponent to the floor as we get up from a much safer position.

Being Threatened with an Edged Weapon:

A nasty position again, but one that’s worth looking at! Being held up with an edged weapon to your throat. Of course, as always we say the same thing: I’ll give away whatever it is that’s asked of me to be honest if a knife’s on my throat! However, it’s possible you might feel that that might not be enough. You might have that horrible gut feeling that he’s going to fillet you regardless afterwards, or the attacker might not want your money at all: he might just be enjoying the look in your eyes as you realise he’s going to kill you. Thus, it’s worth exploring how to act.

We worked on engaging the attacker with verbal skills – deception and distraction – and acting at an appropriate moment. Acting efficiently, we looked at getting the blade to an initial position of relative safety – away from your throat – and either controlling directly or if that was impossible just placing a barrier between the blade and your throat. We looked at which directions were viable for escape, and which were not, and how best to move in those directions to stay as safe as we could and hopefully not die.

I must as always reiterate – this is the seriousness of any edged weapon work. What you’re doing here is hopefully not dying. That’s about as good as anyone can give you in this area. You’re not necessarily coming away unscathed, or taking the knife and heroically removing some scum from the streets to further your vigilante career, but you’re just trying to survive. Anything better than that is a bonus.

As always, incredible effort by all and a wonderful session. See you all 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.

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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!

-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 – 20.03.2015

IMG_20150217_205603 - CopyOn our Facebook page today I made a tongue-in-cheek reference to the eclipse this morning, saying that they’re a portent of epic things to come.

I wasn’t wrong. This week’s session was phenomenal.

A warm welcome to another new member who is already experienced in Filipino martial arts, JKD, BJJ and KFM. We love it when people come who are already experienced martial artists, as they always have something new and fresh to bring to the table. By the same token, it was great to have our friendly neighbourhood Samurai with us again showing off some incredible Jujutsu skills on the ground!

This week, we’d been double-booked by our new venue. As there was an annual event going on in the hall, we were told we couldn’t train. This, of course, is not how we roll so I asked if we could use the small back room instead. The result was a very enjoyable shake-up to how we normally train!

The funny thing is, I’d planned a session focussed on close-quarters stuff!

To start, we warmed up with some partner work:

  • Pushes and strikes for relaxed movement and footwork.
  • Positioning for control: controlling a partner’s arm and following up with strikes and takedowns.
    • Recap: forwards and backwards fall absorption and efficient takedowns by manipulating the spine that we looked at last week.

Then we got onto some more in-depth partner work in close quarters:

  • Person A grabs Person B’s shirt and punches him in the face. Classic angry man outside the chippie style.
    • Person B uses positioning, footwork and parrying or blocking (depending on angle) to move IN to the attacker and gain control of their posture.
    • Person B takes Person A to the floor.
    • Progression 1: Person B then tries to kick and stamp on their partner, who climbs up them (as we did the other week) in order to prevent this rather unpleasant treatment and maintain control in the process.
    • Progression 2: Person A takes Person B down. Person B climbs up Person A and takes him down. Continuous with quick changes of partners at unexpected moments!

Of course, as always we respect the reiterate the Force Continuum: we’re using the stamping and kicking here as a tool to explore how to deal with that kind of assault, not necessarily as a recommended followup once you’ve taken an attacker down!

Padwork in close quarters (ranges 2 and 3):

  • Hook punches, palm strikes and hammer fists starting with the striking hand on one pad, enforcing a short distance within which you can accelerate.
    • Relaxed movement and footwork to generate power.
  • Short elbow strikes from a reference point:
    • From the fence, front hand is the reference point.
    • Collapse the arm and step forward quickly, striking with the elbow.
  • Proactive targeting: Don’t just wait for a target to present itself! Make your own opportunities. Grab the pad and move it to where you want it. Grab the head and turn the face away, etc.

Don’t be reactive. Be proactive.

Edged weapons:

  • A common modus operandi for stabbings: grab and stab (linked to the previous grab and punch).
  • Using this as a framework (lead hand grab, frenzied stabbing with the rear hand towards anywhere in the torso), we explored how to increase our chances of surviving.
    • Drill 1: knife acclimatisation. 
      • Moving parts of the body away from the blade in order to limit the chance and seriousness of injury.
      • Awareness of which parts of the body to be particularly wary of protecting.
      • Awareness of where the knife is and what it’s doing.
    • Drill 2: grab and stab, grip and control development.
      • Person A grabs Person B as before and stabs towards the stomach with their rear hand.
      • Person B responds the moment he’s grabbed – immediately – and moves his torso away while intercepting the other arm. It could be a stab or a punch, or he could be reaching for a gun, or anything – right now, it doesn’t matter. Intercept that arm.
      • The stab comes, but is parried by that intercepting arm. Person B grabs onto the attacking arm and controls it close to their chest using both hands. The knife is pointing away from them and the arm is secure.
        •  …or is it? Person A tests the grip by violently shaking their arm and trying to free it. Maximum force, absolute ferocity.
          •  With a high COM (Centre of Mass), you can be moved around easily. The further you are from their shoulder, the easier you are to ‘rag around’ and take off-balance. It takes great footwork to keep up with this. Drop your COM a little with a slight bend in your knees (keep good posture though) and sink yourself in close to the attacker’s shoulder and you can resist their efforts much more efficiently.
            • Today’s (O_o) face goes to Dave for full-on picking me up in the air in the process of demonstrating this!
        • If you don’t get stabbed and cut up, you secured the arm. If not, you didn’t!
    • Drill 3: grab and stab, followup from control.
      • Once we established how to achieve and maintain control with a non-compliant partner ragging you around, we looked at what to do from there.
        • Striking options: quickly striking when opportunities are present and returning to controlling the weapon.
          • Striking without letting go: using the shoulders, head and feet to strike while keeping full control of the armed arm (pun intended).
        • Takedowns: risky but potentially viable. Take their balance by manipulating the spine.
        • Disarming: keep it simple and stupid. Smash their arm until they let go, or keep two-handed control of the arm and smash the back of the hand into a wall if there’s one there.
          • If you end up on the floor, smash the hand into the floor. You can also pin the arm using your leg while you do what you need to.
      • Again, the Force Continuum has to be reiterated. Don’t just default to grabbing the knife and carving your name into their chest! If you can avoid using excessive levels of force, and this is entirely dependent on the situation and all its infinite variables, then you should.
    • Drill 4: exploring parrying and striking simultaneously.
      • Person A stabs Person B as before, but wears a focus mitt so Person B can strike while simultaneously dealing with the blade and going for the control, etc. A useful little drill.

To finish, we did some basic breathwork drills (which we’ll return to next week…) and tension & relaxation work, along with percussive massage.

This week’s session was incredible. An awesome turnout, another new member and the return of recent new members as well as our seasoned warriors. The atmosphere was fantastic, the skill and effort I saw in everyone was unbelievable, and it was incredibly enjoyable to train with you all as it always is.

See you next week! We’re back in the usual hall from next week onwards, though that room is always there if we want it…

-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 – 13.02.2015

IMG_20150214_121842A quiet week this week but a good session nonetheless! A warm welcome to our newest member who did exceptionally well with the hammer fist striking we worked on! Very natural movement and stable posture all round.

  • Taking a simple exercise and making it horrible: shifting weight forwards, backwards or sideways to change the emphasis with our pushups, and holding exercises such as pushups and squats isometrically.
  • Striking we looked at: palm strikes, hammer fists and turning elbow strikes. To recap:
    • Palm strikes are relatively low-risk strikes that are easy to employ. They can generate lots of power and hit lots of nerve endings all at once, so can be quite disorienting and shocking. You can also grab on straight away once you’ve hit. They’re quick too.
    • Hammer fists are powerful and also relatively quite low-risk to the striker.
    • Elbow strikes are devastating, quite easy to employ and are very useful when close up.
  • Impact development: feeling the weight of your arm and relaxed striking movements.
  • Dealing with impact and pushes: relaxed movement, joint mobility and footwork. Angles and directions.
  • Working against armed assaults: a simple drill against a stick being swung at your head and a similar concept being applied against a very common knife attack situation: grabbing the shirt and stabbing towards the stomach with the rear hand.
    • Gaining control of the armed arm (haha) and testing how much control we have.
    • Finding opportunities to strike and get away.
    • Taking the stick and striking with it if we need to (see: Force Continuum).
  • Breathwork drill for awareness of tension and relaxation.

All of this came together into a nice training session with a clear objective in mind when dealing with the attacks we looked at: to escape (safely). We had a new student this week who took on the concepts we explored quickly and easily with very nice, natural movement. Many thanks also to Chris for providing such exemplary (devastating) striking to discuss!

I hope you all have an awesome weekend and thanks for coming. See you next week!

Details of this class can be found here.

Josh

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

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

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