Training Notes – 29.05.2015

Alec and Tim“Ground and pound” – that was the focus of this session. The rather unpleasant position you see the floored gentleman in was what we took some time to focus on: you’re on the ground and somebody decides to take that as an opportunity to do some serious damage to you by enlisting the help of gravity in order to make his strikes (which are unfortunately directed towards you) very powerful indeed.

Getting Knackered: Pads, Pushups and 4 Points.

After loosening off, stretching and warming up with some ground mobility, we played a fun game for cardio: Striker stands in the middle of the hall with a Padholder presenting focus mitts on either side of him. Striker hits one (pads are presented randomly so the choice of strike is freely made). If it was a good enough strike, the padholder takes a step back. If not, the strike has to be repeated. Once the padholder steps back, Striker turns to the other padholder and does the same. This is repeated and as the drill progresses the two padholders are a longer and longer run apart from each other, until the striker has to run the whole length of the hall in order to deliver those strikes!

We also played with some intervals of pushup variations: standard (fists under shoulders), alternating with one hand in front of the other, downward-dog shoulder ones and pushup jacks (down = feet apart, up = feet together). The emphasis was, as always, on posture and breathwork and – within those criteria – getting very tired very fast!

Following from this, we did an interesting ground mobility drill. Person A holds a very high quadrupedal position: hands and feet make a square on the floor, face down and bum up. Person B crawls and rolls around those four points, being restricted in movement by the torso of their partner. This is something that sounds easy but isn’t! It’s also great fun and serves to trim down superfluous movements.

A Spot of Breathwork:

We looked at the four levels of breathwork: places to ‘breathe from’ (an analogy to shift focus – of course scientifically you breathe from your lungs regardless of anything you do!) and also places which we can affect a person’s breathing with. We partnered up and explored different ways of affecting and even fully preventing a person’s breath, and the benefits of certain levels of tension and relaxation depending on what was being affected and how in terms of retaining the ability to breathe when someone tries to stop us from doing so.

Me and TimSupport in Groundfighting:

We did a few drills involving taking away an attacker’s support when they’re (intending to start) raining blows down upon us when we’re on the floor. As we’ve covered already (and here), climbing up your attacker is a great strategy which keeps you relatively safe as you get up onto your feet. However, if you’re being pinned down to the floor you of course have to remove that obstacle before you can start climbing. We started off looking at disrupting posture, removing stability and control with various pins, starting with simple pressure applied with the hand and moving onto things like knees and grabs. This evolved into partners actively trying to pin each other, passing the pins and gaining positions of dominance in free flow.

Padwork from the Ground:

Similarly to earlier this month when we spent some time looking at striking from a disadvantaged position, we worked our striking from the ground while being pinned by our partner. This brought together all of the breathwork, grappling skills and striking work we’d looked at:

  • With the breathwork (and awareness of tension and relaxation) we don’t ‘gas out’ and lose energy easily.
  • With relaxed movement we generate adequate striking power even when we have only a short distance to accelerate the strike in.
  • With the grappling skills of removing an attacker’s support and preventing them from pinning us, we turn the tables and gain a position of dominance from which to effect our escape.

Bonus Feature – Soft Tissue Manipulation:

Made famous by Richard Dimitri of Senshido, ‘The Shredder’ or soft tissue manipulation through clawing is an excellent methodology to gain control of an attacker with. Essentially, by digging the fingertips into soft tissues that can move over bones (for example the cheeks over the teeth and cheekbones) a significant amount of pain can be caused without significant injury, and as such this can be used as a low-force option (thinking about the force continuum, as always). It’s also very distracting and unpleasant when used on the face, as the face can be turned away (disrupting posture) and eyes can be covered, made to close by reflex, etc. However, it’s a versatile methodology in that it can be used as a higher-force option too – eyes can be damaged, skin (ears, nostrils, etc) can be torn, hair pulled, etc. It is an excellent setup for close-in striking such as quick, close-range elbow strikes, using those controlling hands as a reference point.

Here’s a short video demonstrating ‘The Shredder’ and explaining how it feels:

As you can see, it’s excellent stuff.

The Appendices – Relaxation, breathwork and striking:

To finish, we just loosened off with some relaxed movement and breathwork: one person stands in-between two others being pushed around, and using relaxed movement retains good posture and avoids being overbalanced by avoiding direct confrontation with the force presented. Depending on levels of comfort and experience, we worked up to strikes instead of pushes too. Having two people providing this stimulus is a great progression with this kind of work, as you may have conflicting directions to deal with (one person shoving you into someone else’s shove)!

As always, it was a pleasure training with you all. Many thanks to everyone who came and I hope you’ve all had a great weekend. See you next time!

-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. If anyone has any questions, don’t hesitate to get in touch.

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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.

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.

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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PHDefence (13.01.2012) Feedback (And Thank You to Andrew Holland)

imagePHDefence is starting off as it means to go on this year – new students who we’re very pleased to see and who are already shaping up to be fantastic martial artists, guest instruction from Andrew Holland of MASAC Ju Jitsu in its second training session of the year and a lot of great ideas in store for the rest of the year. I’ve got a few things to say in this one so apologies for the essay. I made a meme though, so…

Andy’s approach was largely the same as ours, but introduced plenty of fresh ideas which PHDefence is always open to – I certainly have taken on board some great ideas and will be implementing them along with some awesome ones I’ve had brewing in my mind while I should have been writing essays over Christmas!

Before I go any further with feedback and general waffle, I just want to thank Andy once again for coming, and for sharing his top-notch instruction with us. While you can tell a good deal from seeing someone on YouTube, keeping in touch online, etc you can never properly know another instructor until you see them teach, or even better train with them yourself. I’ve now had the pleasure of doing both, and so I can say truthfully that Andy’s approach is commendable, enjoyable and effective. If I was a scummy crim, I wouldn’t like to be caught by this guy standing over my victim, crowbar-in-hand, put it that way! He’s big in the BCA, so you know he’s epic anyway, regardless of anything I have to say. Andy has written about the night on his blog, which I recommend everyone take a look at: http://theselfdefenceexpert.wordpress.com/2012/01/16/the-tour-begins-2012/?utm_source=The+Newsletter+List&utm_campaign=1000696770-RSS_EMAIL_CAMPAIGN&utm_medium=email

As I said, I’ve got a lot of ideas for PHDefence including (but certainly not limited to) some new warmups, some new and vastly improved methods of stretching following some training revelations I’ve had at home, some small refinements I’ve made a while back to my CSPS syllabus regarding defending strikes which I think PHDefence will benefit from, a few things I didn’t think you all were ready for yet (my deepest and most sincere apologies for underestimating you in this way – it is never a good thing for an instructor to underestimate what his students are ready for, and I am truly sorry for this) and a few more things that I think you’ll approve of which are far too epic to utter a word about publicly.

A Note on the New System:

PHDefence, as some of you will already know, is undergoing a change in how things are done. Instruction will be split evenly between myself and Sifu Paul. Before, it was split in such a way that we would do an hour each every week, usually Paul then me. Now because of Paul’s work commitments we will be operating on an interlocking week pattern where one week I will be teaching the whole session, and the next Paul will do (though I’ll be there as Pad Man as often as I can manage to be), then the next week I’ll do again, etc. This week was Paul’s (though Andy’s really this time) and next week will be mine, to start you off knowing where things are going to be. It makes sense, trust me. I’m just tired and not articulating this particularly eloquently tonight.

A Congratulation:

imageOne new student in particular was commended by Andy for being ‘hardcore’, as it has been brought to my attention that on his second session this dude (who’s at the end of primary school as well) had the choice of doing the groundfighting on the mat or on the wooden floor, and he chose the floor! It’s exactly this kind of warrior spirit that PHDefence needs, so (you know who you are) – we’re proud of you my friend. Good on you dudeth.

Just for that, I made a Success Kid meme.

I might make this a recurring theme for special congrats…

Until next week folks! It’s going to be a good one – make sure you make it down!

FCIns. Josh Nixon

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