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.

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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.

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.

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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 Log–January 2013

As you all know by now, the CSPS is an evolutionary concept and I pretty much apply that philosophy to everything I do, including my writing. At least, that’s the excuse I’m going to use for my complete and utter laziness of late with these training logs. As the year has become busier and busier with training, teaching and research (alongside everything else in life), I’ve found myself writing training logs later and later after the sessions themselves, and sometimes just not finding the time. As a result, I’m going to do them as a kind of newsletter format where I aggregate all the training news from the CSPS into one monthly little post like this. Any questions on CSPS training are, as always, more than welcome any time as this is primarily for you, the reader, to see what it is that we get up to!

January’s been a great month this year for change and progress, especially at PHDefence in Stockton Brook. With their newly-stabilised payment structure, there’s guaranteed training for their students every week regardless of numbers attending, which has pushed forward a period of great progress in this stability for their students. They’ve even got a new student who’s making great progress, and a couple of students who should be ready to grade soon so it’s a very exciting time for them!

At PHDefence, the higher grades have been focussing on their weapons techniques a lot, particularly the use of the long stick (Jō staff and Bō staff for the more traditionally-minded). So far it’s been mostly stick acclimatisation drills and basic striking as this weapon’s new to them, but soon they’ll be progressing to more in-depth stick usage. They’ve also been doing some aerial coordination drills as a preliminary to their spinning and aerial kicks.

I’ve said this before, but I’ll just say it again here, especially with talk of the spinning and aerial kicking:

I’ll just take a moment to explain what PHDefence is and what my relationship with it is. PHDefence is a local martial arts class, based in Stockton Brook at the moment though it’s been all over the place through the years. It’s owned and was founded by Shifu Paul Horrobin, who created a hybridised martial art mostly based on concepts from Wing Chun (yǒngchūn ~ 咏春 ~ ‘Spring Chant’), Jun Fan Jeet Kune Do (zhènfān jiéquándào ~ 振藩截拳道 ~ ‘Jun Fan’s “Way of the Intercepting Fist”’) and Shaolin Kung Fu (shàolín gōng fū ~ 少林功夫 ~ ‘Young Forest Kung Fu’) among others. The basic premise of what they do there is the attempt to take traditional martial arts concepts and make them practical while retaining their martial-arts focus. I alternate between teaching and training there every other week, with Paul teaching every other lesson. While on occasion I mix in odd concepts and training ideas from the CSPS, this is not a CSPS class.

The snow’s been a constant source of amusement and difficulties, but as my friend (and excellent Systema instructor) Rob Poyton mentioned in a recent YouTube video, these difficulties only present opportunities if you approach your training with an indomitable warrior mindset. Whereas for PHDefence the problem was merely students getting to the session and needing to dry their feet, for CSPS students the opportunities for development were more apparent as we were training primarily outside!

Chris returned to his long-term training recently, and so we got straight to the point with a lot of drills involving use of the shoulder, elbow striking, hammer fists, knee striking and I don’t even know how many other striking methods. Taking an initial contact as a reference point, we used a set framework of movements to efficiently train the different muscle groups of the body to work together efficiently to present a functional combative response.

(What that means is, the pad got bashed hard, fast and lots!)

For Chris, the focus has been on brushing off the rust of Christmas and sharpening up the basic concepts of the CSPS with a slew of new approaches to the same things to further increase the adaptability of their application.

For Matt, the focus has been on initial training of the basic concepts, and I really must say how proud I am of both students with their continued effort and skyrocketing progress week on week.

Other students preferred not to be named, unless you count my brother Jake, with whom I just fight, and that’s pretty much his training most of the time! We just fight. That’s what brothers are for, right?

February’s been an amazing month so far but I’ll elaborate more on that next time!

All the best,

FCIns. Josh Nixon, CSPS

PHDefence Training Log–04.01.2012

IMAG0206This is a belated post, I do apologise. PHDefence training logs likely will be often as training is 19:00-21:00, I always remain available for questions and general chat afterwards and the venue for them is a chapel so there’s a load of chairs to put back in rows afterwards in the hall they use. As a result, by the time I get home all I want to do is eat, sleep and watch Coronation Street! Yes, a self-protection instructor watches Coronation Street with his dinner. Shush!

In this first training log for PHDefence of 2013 (I still keep typing ‘2012’ first), I’ll just take a moment to explain what PHDefence is and what my relationship with it is. PHDefence is a local martial arts class, based in Stockton Brook at the moment though it’s been all over the place through the years. It’s owned and was founded by Shifu Paul Horrobin, who created a hybridised martial art mostly based on concepts from Wing Chun (yǒngchūn ~ 咏春 ~ ‘Spring Chant’), Jun Fan Jeet Kune Do (zhènfān jiéquándào ~ 振藩截拳道 ~ ‘Jun Fan’s “Way of the Intercepting Fist”’) and Shaolin Kung Fu (shàolín gōng fū ~ 少林功夫 ~ ‘Young Forest Kung Fu’) among others. The basic premise of what they do there is the attempt to take traditional martial arts concepts and make them practical while retaining their martial-arts focus. I just want to make clear here that they are not a self-defence or self-protection class, and that while I am a self-protection instructor while I’m teaching there I’m also a martial arts instructor. I alternate between teaching and training there every other week, with Paul teaching every other lesson. While on occasion I mix in odd concepts and training ideas from the CSPS, this is not a CSPS class. The reason I take such steps to make this clear is that I would hate for someone to read a PHDefence training log and think I was equating the martial arts training described to practical self-protection training, which it is not. Worse, I would hate for someone to read it and think that the training described was self-protective in nature.

Now that the perfunctory disclaimer’s over, I can get on with the actual point of the post! I won’t do that every time, don’t worry – I’ll just point people here if there’s confusion.

So on Friday night it was PHDefence’s first session back after Christmas, and they’re all working towards their next gradings. At the moment they have someone on the first grading (Red), two on the seventh grading (Brown) and one on the sixth (Blue) who are all now ready to work on the concepts for their next grading. It’s quite an exciting time for PHDefence at the moment!

We started off with some simple combat-oriented fitness drills: 30-second rounds of simple wind sprints, then the same in pairs with student-chosen combinations at the end on focus mitts. After that we dropped the focus mitts and picked up some kickshields for the same again with kicking combinations at the ends of the sprints, again student-chosen. After those we went through some rounds of communally-chosen exercises where each student had a turn choosing an exercise to add to the session. This proactive approach allows the students to work out what works best and elect movements that flow concomitantly themselves, which adds greatly to the quality of their martial decision making.

Following from this initial section we went through some rounds of chisao (chīshǒu ~ 黐手 ~ ‘sticking hands’) for close-in sensitivity training, before widening out the range to a Systema-style slow spar. Then at random timings I handed one partner a stick which had the effect of both increasing and decreasing the range of the partner work at different times.

Afterwards, a section of choice modules was enjoyed where each student chose a drill for everyone to do. This ranged from kicking padwork drills to bouts of Jujutsu-style back-to-back groundfighting. Everyone’s choices came together very well to make a most enjoyable session.

At the end there was a module of basic aerial coordination drills for the higher grades as a preliminary to spinning and aerial kicks, and for the lower grades a few rounds of different padwork drills from sitting on a chair. To wrap up on a high note, a very enjoyable padwork drill using the shields for lower-body and then upper-body striking inspired by some videos I’ll be reviewing shortly from the British Combat Association – those reviews are going out every Tuesday morning so make sure to keep your eyes open!

It was awesome to see you all again.

Until next time,
FCIns. Josh Nixon, CSPS

PHDefence Groundfighting Seminar with Josh Nixon, Saturday 14.05.2011

I’ll be going down to the main PHDefence class next Saturday (14.05.2011) and doing a groundfighting seminar for them – price and times are same as always:

Wesley Methodist Chapel, Stockton Brook, Stoke-on-Trent, Staffordshire, UK
10:00 – 12:00 (end time is a little fuzzy – never less than 2 hours, but sometimes runs over a little)
£4 per student (for Paul, not for me)

I heartily recommend coming down and having a go – it doesn’t matter if you’re not already a PHDefence or CSPS student, all grades, ages, abilities are welcome. It’ll be a fun and informative introduction to locking, throwing, striking, moving, etc on the ground, greatly influenced of course by, C&R, Jujutsu and Systema. Very practical and hands-on as always, not artsy and fancy. You don’t have to wear a gi either, it’s not traditional (but you can if you want, it’s not a big deal).

Note to PHDefence students: I know most of this isn’t on your syllabus. Don’t worry it’s not going to be on your grading. It’s because what I’ll be doing is CSPS groundfighting, which is not strictly speaking PHDefence methods, despite the similarities.

See you then! If there’s any questions about CSPS or what we’re doing in the seminar then you know where we are, otherwise if you have a PHDefence question chuck an email over to Paul at p.horrobin@yahoo.com .

FCIns. Josh Nixon

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