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 – 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.

Review: ‘The Pavement Arena Part 3’ by Peter Consterdine and Geoff Thompson

Consterdine, Peter and Thompson, Geoff. The Pavement Arena Part Three: ‘Grappling – The Last Resort’. Legend Video Productions. 1994.

Review: The Pavement Arena Part 3: ‘Grappling – The Last Resort’:
by Josh Nixon, ESP

This review is part of a series. Part one can be found here, part two can be found here, this is part three, 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.

This third instalment in the popular ‘Pavement Arena’ series is, again, often eye-opening to its viewers. Many do not consider grappling in enough depth for its real combative applications, and many court it too much which can lead to problems of its own. With grappling in particular, a balance must be struck between training it enough to be competent and thus to (hopefully) survive the horrible situation of finding yourself grappling with an assailant, and training it to the exclusion of other things, such as punching. In addition, we must be very careful with how we train grappling, as it can be easy to fall into a sporting paradigm when learning grappling from arts such as Judo. While Judo is excellent and is one of the activities I personally intend to enjoy much more in the near future (as I feel I can learn a lot from it, it will be very enjoyable and will be great for my fitness and strength), we must remember that it is a sport and that certain aspects of sports-based training must be kept strictly separate from self-protection training, just as the premise of this series is that traditional martial arts training and self-protection training are not the same and thus the differences must be appreciated for self-protection training to be efficient.

This video begins with this essential discussion of the realities of grappling in real combative situations, which (as with the others of the series) sets the tone immediately of a solid and well-thought-out presentation. There are some ground mobility drills involving breakfalls near the beginning which, of course, are only to be used on mats. Rolling can work fine on a hard surface, but slapping breakfalls are good only for soft, level surfaces. Never attempt on a hard or uneven surface! They’re essential in grappling training on a matted surface though, in order for partners to fall more realistically for each other without injury and thus to allow the necessary full-force, realistic throwing. The required safety aspects of training in grappling are emphasised in the video, such as the Tap-Out safety system and the necessity of having an onlooker while grappling.

Where this video stands out from the crowd, however, is its treatment of what to do while grappling; specifically of striking from a close range. Many neglect striking at close ranges but this is not an effective way to train or teach for self-protection. The reality is that striking is absolutely necessary at this range as it is at any other, and effective power generation and targeting is essential. Geoff Thompson does a nice section on effective headbutting too, which is an often-overlooked area of combat, followed by some information on blood and air choking.

Making throws work for real combat is another module of essential knowledge that this video introduces you to. What is more interesting however is the section on bag work for grappling training, which I haven’t (yet) seen in any other video. The way they demonstrate the movements done on the bag with cuts to a live partner clip is very effective to help understand what you’re doing with this kind of work too.

I’ll finish with one quote that really stands out for me from this video: ‘the scruffy stuff works’. The concept of progressive sparring, perhaps new to many, is very much worth incorporating into any serious training. This video is well-worth adding to anyone’s collection and if grappling is a mystery to you then it is a certainly a very valuable introduction.

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/arena3.htm.

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