Training Notes – 24.04.2015

Fence Logo 3This week we worked with some gruelling stuff – a real challenge to condition ourselves with. Heart rates and spirits were high, and the atmosphere was – as always – incredible.

To begin, a simple warmup of butt kicks, star jumps, high knees and switching feet to get us moving, then repeated at maximum intensity in intervals.

A nice stretch followed, before we got to the good stuff…

Partner Work – Skills Focus:

Some simple stuff: using the high guard to deal with straight and hooked punches. Emphasis on footwork and distance management.

Partner Work – Resistance Focus:

Tiring stuff. To begin with, you lie on the floor and a partner lies on you as a dead weight. By simply moving (wedge shapes, etc), you remove them. Simple and not difficult.

Then three people lie on you and you do the same.

Then a partner lies on you and you have to remove them while they’re grabbing at you and trying to hold on.

It started off nice and easy, then become somewhat less so!

OOOFFF! You’ve put some weight on! -Tim

Following that, we did the Push & Pads drill that we enjoyed last week, with a focus on hook punches and hammer fists, moving our partner for the length of the hall before we got a break. There’ll be a progression from this next week…

To finish this section, we had a couple of rounds of advancing with relentless striking: think of it as though you’re swimming through your attacker, only your ‘attacker’ is an unforgiving partner with a kickshield, and your ‘swimming’ involves smashing that pad with everything you’ve got, in whatever way you like. If you haven’t hit it hard enough, your partner doesn’t move, and you’ve got to make it all the way down the hall. And back. A couple of times.

Hit and Run Drills:

This was when things stepped up a notch. We returned to the Hit & Run drill that we all enjoyed so much last week but this time with a difference:

  • Baddie stands facing Goodie, posturing aggressively and getting in their personal space. Baddie, whenever they like, has to touch Goodie’s face. This is a full-speed (but safe) ‘attack’ that can easily be used for these kinds of drills.
  • Goodie has to prevent that – either with a good fence and distance management, movement and footwork, parrying and blocking… the method is up to them. Whether they prevent it or not, they have to get past Baddie and run away.
  • Baddie runs after Goodie as fast as possible and tags them.
    • If you escape, well done!
    • If you don’t:
      • Drop to the floor – 10 pushups and hold the last one
      • Baddie pushes you over onto your back – absorb that by being relaxed and then do 20 crunches
      • Climb aggressively your way up the Baddie, maintaining control at every moment, so you can’t get kicked or stamped on so easily as you get to your feet.
    • Repeat for 2 minutes and 59 seconds. I was feeling nice, and 3 minutes seemed a long time.

Then we returned to the same one we did last week, which works with a pre-emptive strike instead of dealing with one you didn’t manage to prevent:

  • Baddie stands facing Goodie with focus mitts on. Whenever they like, Baddie presents a pad.
  • Goodie hits it, immediately, as effectively as they possibly can. They then run away.
  • Baddie runs after Goodie as fast as possible and tags them.
    • If you escape, well done!
    • If you don’t:
      • Drop to the floor – 10 pushups and hold the last one
      • Baddie pushes you over onto your back – absorb that by being relaxed and then crunch up and hold. Baddie will present pads which you have to hit 20 times from that position.
      • Climb up as before, rinse and repeat. 2m59s again!

To finish, a quote to sum up our approach:

Don’t make it something you do.

Make it something you are.

Training with you all, as always, was wonderful. 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.

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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.

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 – 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

Review: ‘Ultimate Self-Defence Seminar’ by Peter Consterdine and Geoff Thompson

Consterdine, Peter and Thompson, Geoff. Ultimate Self-Defence Seminar. Protection Publications. 2005.

Review: Ultimate Self-Defence Seminar:
by Josh Nixon, ESP

This video is one of those well-known ones, considered essential by many, that you often hear about as an instructor. There’s good reason for that.

‘Action beats reaction’ – this is the key understanding that makes Geoff and Peter’s approach so much better than most when it comes to self-protection. Peter makes this point with a little demonstration of blocking’s uselessness in a reactive manner after a simple warmup of exercises chiefly concerned with coordination. He goes on to give what I consider the best explanation of the double-hip method of striking I’ve ever seen. There’s similarities between this and Systema’s waveform striking, which is definitely worth looking into as well if you like this method of power generation. I definitely do. It works very nicely for me, especially for body shots.

Following from this, Peter goes on to discuss and demonstrate sections on: speed and the flinch response, pre-emptive striking, UK self-defence law, adrenaline and the physiological biochemical responses of stress, pre-planning for violence, the effects of mind-altering chemicals, effective punchbag training, dialogue training, palm striking, the issues around striking with the knuckles to the face, lining up an aggressor, the biomechanics of efficient striking, zanshin, footwork, distance’s effect on striking opportunities, and the effects of surprise and shock on striking efficacy.

‘There’s no growth in comfort.’ I’ve got that up in the garage with my punchbag. For the second half, Geoff Thompson takes over and begins with hook punching on the pads, then a drill of striking with restricted movement. Afterwards, Geoff goes on to discuss and demonstrate sections on: fear and discomfort, double-hip striking towards the face, verbal distraction and deception with pre-emptive striking, usage of ‘the fence’ and shows of aggression, dynamic biomechanics in kicking (with Peter Consterdine), bodyweight grappling drills, foot tripping and trapping drills, striking from positions of biomechanical disadvantage, throwing and groundfighting, the importance of reading and learning, and attitudinal changes that are beneficial to training and to combat.

This really is a gem of a video. I personally find it quite motivational to listen to aside from the training ideas it offers. I highly recommend this one in particular as a worthy addition to any instructor’s shelf. Moreover, I would recommend this to students and prospective students too – if your instructor or prospective instructor doesn’t discuss any the kinds of things shown in this video (or especially if they’re ignorant of the concepts) then chances are they’re not worth your time. That’s a strong thing to say, I realise, but I feel that the quality of the basic information and sentiment behind this video’s content is substantial enough to warrant such a statement. The bottom line: watch this.

This video is available on DVD or for digital download (much cheaper, understandably) from http://www.peterconsterdine.com/store.htm. Further information and a download link can also be found at http://peterconsterdine.com/ultimatesd.htm.

Review: ‘The Pavement Arena Part 2’ by Peter Consterdine and Geoff Thompson

Consterdine, Peter and Thompson, Geoff. The Pavement Arena Part Two: ‘The Protection Pyramid’. Legend Video Productions. 1993.

Review: The Pavement Arena Part 2: ‘The Protection Pyramid’:
by Josh Nixon, ESP

This review is part of a series. Part one can be found here, this is part two, part three can be found here, part four can be found here and part five (sort of – it follows on from part four but isn’t part of the Pavement Arena series) can be found here.

’Confidence […] from simplicity of approach’ – that sums up the efficiency of Peter and Geoff’s approach to self-protection, and indeed the approach of this series. Early on in the video Peter Consterdine advises people that if they bought a self-protection video that’s just a series of ‘physical tricks’, they should go and get their money back because that’s not what self-protection’s about. He’s spot-on. This video in the series deals with the psychological and conceptual side of self-protection; the proactive, preventative aspect that is often missing from or inadequate in many approaches. Going beyond the often-heard and easily-said ‘just stay aware and run off if you can’ that some still consider enough for this area, this video introduces the ‘Protection Pyramid’.

This video goes through concepts around personal security (as an umbrella term for threat awareness, threat evaluation and threat avoidance), attack scenarios, fear, types of attack, assessment (numbers of attackers, weapons, etc), perceptions, reaction (tactics, response and environment), lineups (‘the fence’), adrenaline switches, ranges and tools, targets, pre-emptive striking, multiple attackers, strategy and tactics in that order. As I’m sure is evident, this video is a highly useful and well-thought-out resource for anyone to learn from. The concepts above may sound complicated or even confusing at first glance, but the way they are explained makes the information readily accessible and easily understood.

The ‘Protection Pyramid’ is a graphic and visually illustrative way of presenting the complex problems and solutions of self protection. The Protection Pyramid continues the ‘no nonsense’ theme established in part one of this series and with re-constructed ‘street attacks’, the viewer can see clearly the reality of how traditional, unabridged martial arts systems will not work in such confrontations.

Each section of the pyramid illustrates a separate concept and build up to a comprehensive system for defensive tactics. This video does not only cover the physical aspects of self defence, but tackles the often forgotten aspects such as fear and how not to be psyched out by opponents. (Information taken from http://www.peterconsterdine.com/arena2.htm, 31.12.2012.)

I can’t recommend this enough. If you get any of the Pavement Arena series, get this one. The amount of information packed into this video really is phenomenal and it is essential for students, instructors and untrained members of the public alike. If you’re not well-educated in the theoretical side of self-protection then I recommend you invest in this video. If you are, I would anyway because you could learn something regardless. I did.

This video is available on DVD or for digital download (much cheaper, understandably) from http://www.peterconsterdine.com/store.htm. Further information and a download link can also be found at http://www.peterconsterdine.com/arena2.htm.

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