This is a good knife defense video. It takes about half the video to get to it though. I think they were on vacation or something, but the technique is worth watching the vacation footage… Or you can just scroll half way through like I did.
Before I say anything else… legally… ahem… This is not medical advice. It is for educational and entertainment purposes ONLY. I am not liable for what you do with this exercise routine. Use at your own risk. Always consult a doctor before starting a work out routine. If you ever feel that you are hurting yourself STOP! Rest, cool off, get some water, and don’t over exert yourself. Seek medical help immediately if you think you have injured yourself in any way.
On to the lesson.
This is my basic work out routine. I try to do a solid hour a day or two 30 minute sessions a day. If I’m really pressed for time I’ll do something like four 15 minute session or some other break down. I usually always work out when I wake up and/or before I go to bed. I no longer jog because I realized 30 minutes of martial arts shadow boxing or punching a bag burns more calories than an hour running. Every day I do some Martial Arts training even if it’s not my focus.
I always practice striking, kicking, and blocking. Sometimes just in sequence, sometimes in combos. I usually do this while bouncing on the balls of my feet so I get more cardio benefits from it. It’s also good training for sparring. Occasionally I will practice a traditional kata (form). On days I focus on cardio I do this exclusively. Typically in sequence I will try to do every technique to exhaustion. I do at least 50 phr arm or leg. I do 20 on a day when I focus on strength training.
I’ll start teaching techniques in another post later. Hopefully I can get some videos made and provide some pix for you. I’m new to making tutorials, so no promises, but I’ll try. I’ve got a friend who I’m training with now, so hopefully we can get you some good stuff.
When I’m bored I mix it up with take downs, ground fighting, grappling, which is really hard to do alone, so I usually only practice these when I’m working out with a friend. You can practice alone if you know what you’re doing.
Every now and then I will practice with weapons, mostly knife fighting and stick fighting like with escrimas or a bo. I also train with nunchucks (mostly for the fitness bennefits… it’s good cardio but absolutely useless in a real fight situation unless the opponent is unarmed and you just happen to be carrying nunchucks). I don’t own any other weapons… yet… eventually I’d like to learn how to use sais, kamas, and swords. I do have throwing knives, darts, and stars, but that’s really more for fun than exercise.
Basically I schedule my workouts like this:
Every day but Sunday:
– Warm Ups and Stretches 10 min (I’ll go into detail in another post… this is too important to not devote a full post to)
NOTE: The following are done to exhaustion and in as many different ways as possible.
– Push ups
– Sit ups/Crunches
– Leg lifts
– Pull ups
– Leg Lifts in the air while on pull up bars
Every now and then I mix it up with some more complex body weight resistance exercises, jumping exercises, resistance aerobics, or (God forbid) jogging or running… and when the weather’s good on a Sunday… walking.
– Rest and focus on learning new skills by reading
– Focus on meditation, breathing, Chi exercises (Also requires a post of its own!)
– If I do work out I focus on flexibly and stretching
Monday, Wednesday, and Friday:
Shadow Boxing and Bag Training. I execute every strike, kick, block and technique I know as quickly and explosively as I can keeping proper form to exhaustion.
Tuesday, Thursday, and Saturday:
Strength Training. I’m not going to go into details on what exercises I do here (mostly because I don’t know the proper names. If I find them I’ll update this later and repost), but basically I try to do exercises for my whole body with weights focusing on building muscle mass and strength. I typically will do 3 reps of 12 with the heaviest weight I can lift at least 6 times. Once I can do the 12 reps 3 times easily I move on to something heavier. At the moment I’m stunted in this area because I don’t have alot of weights, weights are expensive, and I don’t have a gym membership, but hopefully once i find some part time work I will be able to fix this. Do not neglect training your legs. I think this is a big mistake some fighters make. If you want to be an MMA fighter you will need strength in your legs to perform submissions and and for ground fighting in general. Also it will make your kicks far more powerful and deadly. Don’t kick alot but when you do it will count!
This is the ideal as far as I’m concerned for an amateur, but don’t think you have to stick to this routine rigidly. You can mix it up and modify it to suit your fitness needs and still gain incredible benefits from it.
Also keep in mind any fitness program must include a diet and healthy living. (Also another post). Don’t think you can just work out and be fine. If you don’t eat right exercise will still be good for you, but if you really want results a strict diet is necessary as well as
That’s it for right now. More to come next week.
If you use this technique in the ring your opponent will probably never see it coming. This is why I study all disciplines of the fighting arts. Every one has something useful and different which makes you more effective as a fighter and more unpredictable. Sambo is a very good style for learning leg locks and leg submissions. I can’t wait to try this out. It’s a lot simpler than many Jui Jitsu techniques and a very quick way to end a fight. I think that should be the goal in any fight. End it as quickly and easily as possible. I would also add to end it with as little damage inflicted as well, but that is not the case in every fight.
The next technique is the “fold-over.” We don’t claim to have invented this concept; it’s similar to the chin jab taught during World War II. However, we’ve found that it’s extremely effective against edged-weapon attacks. It can be applied from inside or outside the weapon arm. For brevity, we’ll discuss its application from the inside position.
Against almost any type of attack effected with the right arm, step to your right, away from the weapon. Immediately turn toward the assailant and thrust your palms against his weapon-side shoulder. (Not only does the shoulder move more slowly than the wrist and weapon, but it’s also a larger target.) Striking the shoulder disrupts the fluidity of the attack and buys you time to complete the technique.
Next, grab his waist with your right hand and pull him toward you while striking his chin with your left palm. By manipulating the head and waist, you can topple even a larger assailant. This takedown is based solely on leverage and doesn’t require great size, strength or athletic ability.
This WARTAC technique is about as basic and gross-motor-based as you can get. It works great off a flinch response and at extreme close quarters. As the assailant initiates, thrust your closest arm to intercept the broadest area of his knife arm while palm-heeling his face and literally running right over him. This action takes him backward and off-balance, enabling you to maneuver him into an object or send him tumbling to the ground. The key to success is making it a simultaneous endeavor. If you pause after the block, he’ll simply redirect the blade and cut you.
Perhaps the most important aspect of taking control of an attacker’s balance is immediately distracting him, draining the energy flowing through his arm into his weapon. You must make him focus on what you’re doing to him, rather than on what he’s planning to do to you.
The shoulder wrap works at close quarters when your assailant grabs you with his left hand and tries to pump his weapon into your midsection. Place your left arm between your body and his knife arm, and grab the weapon-side shoulder with your right hand. Using a circular motion, wrap the arm so your hands are on top of his shoulder. Now you have the weapon arm locked and can turn and drive him face-first into the ground.
This technique was designed to minimize the damage inflicted during a surprise attack from the rear. In this worst-case scenario, your first indication of danger comes from being stabbed. Remember that a single stab wound is generally survivable. However, you’d better have a plan to remove your body from the trajectory of the knife and launch an immediate counterattack.
Shrug your shoulders and raise your hands to protect your head and neck. Begin turning in the direction of the threat and swing the arm that’s nearest the blade downward at a 45-degree angle. That should enable you to momentarily pin the weapon arm to his body. Continue pivoting until his head presents itself as a target. Deliver a series of palm strikes to the side of the head to drive him away. Remember that against a blade, simple and brutal techniques are hard to beat.
About the Authors:
David Hallford is a multiple black-belt holder with more than 25 years of experience. He has devoted 13 years to studying violent crime and developing realistic self-defense tactics. Richard Nance is a police officer, SWAT team member, defensive-tactics instructor, firearms instructor and second-degree karate black belt.