Self Defense of the week!

I decided to start a self defense of the week series. There are many great self defense techniques out there, and equally as many terrible ones.

Over the years I have had many self defense techniques presented to me with the question “Would this actually work?” The answer is almost always, maybe depending on the situation. As a result I decided it would be a good idea to do a full review of many of the techniques taught within the systems I have learned.

No self defense technique is ever full proof. Things can change depending on your surroundings, size differences, athletic ability, and just plain luck. My personal definition of a good self defense technique is one that does not need much change to apply to a variety of situations. The more you have to change the technique to fit the situation, the weaker it is as it simply will not work in multiple instances.

This upcoming series will pick a technique and explain how it is supposed to be applied, common mistakes, what could go wrong, and some simple modifications that can make the technique more effective.

Monday Morning Strength Training 12/17/2018

Today I decided to do combination sets in my workout. I was running a bit late this morning so it’s a great way to save time. You can combine workouts that use different muscle groups so that your rest time is spent working on something else. So do these workouts by doing two separate workouts before any rest.

Today’s workout:

Hammer Curls 10x

Oblique Twist 10x

Overhead Press 10x

Side Bends 10x

Lat Pulldowns 10x

Wood Chops 10x

Pull Ups 10x

Hanging leg raises 10x

Do 5 sets.

When I do these workouts, I like to start with light weight to warm up and add a little weight each set. On your last set, you should have enough weight you can not get a full 10 reps out. This way your making sure your muscles get a good overload to help stimulate growth.

Self Defense Class Announcement

For those of you that have been reading, you can see I have been trying to teach online for sometime. I am happy to announce that I will be teaching a self defense class at Harrison Fitness in Harrison, Arkansas. I am really looking forward to the opportunity to work with them and bring self defense classes to the area.

Classes will begin on April 1st. They will continue to be on Mondays at 5:30 and if things go well we will hopefully be adding Saturdays soon!

03/12/2019

Tonight’s Workout

High Knees 1 minute

Burpees 1 minute

Jumping Jacks 1 minute

Front Stretch Kick 10x

Side Stretch Kick 10x

Rear Stretch Kick 10x

Gunshu Combo 1 10x

Gunshu Combo 2 10x

Gunshu Combo 3 10x

Gunshu Combo 4 10x

Gunshu Combo 5 10x

Gunshu Combo 6 10x

Gunshu Combo 7 10x

Gunshu Combo 8 10x

Gunshu Combo 9 10x

Gunshu Combo 10x

Backbend stretch 1 minute

Front Split Stretch 1 minute

Side Split Stretch 1 minute

Monday Night Workout. 03/11/2019

Tonight’s Workout

Tonight I thought I would throw in a strength training session to mix it up a bit. For this workout you will need a pull up bar. This particular workout targets the back and biceps.

Behind the head Pull Ups

Close Grip Chin Ups

Normal Pull Ups

1Wide Pull Ups

Normal Chin Ups

Wide Grip Chin Ups

Type writer Pull Ups

Do as many reps of each workout as you can and then rest for one minute before moving onto the next exercise. Repeat the series 3 times.

Wednesday Night Workout. 03/06/2019

Tonight’s Workout

Run in place 5 minutes

1 minute plank

Front Stretch Kick 10x

Side Stretch Kick 10x

Rear Stretch Kick 10x

Daoshu Combo 1 10x

Daoshu Combo 2 10x

Daoshu Combo 3 10x

Daoshu Combo 4 10x

Daoshu Combo 5 10x

Daoshu Combo 6 10x

Daoshu Combo 7 10x

Chuji Daoshu 10x

Front Split Stretch 1 minute

Side Split Stretch 1 minute

Enjoy your workout!

Monday Night Workout. 03/04/2019

Tonight’s Workout

Jump Rope 5 minutes

1 minute plank

Front Stretch Kick

Side Stretch Kick

Rear Stretch Kick

Front Flying Kick

Tornado Kick

Outside Lotus Kick

Cartwheel/Aerial

Butterfly Kick

Chan Quan Combo 1

Chan Quan Combo 2

Chan Quan Combo 3

Chan Quan Combo 4

Chan Quan Combo 5

Chan Quan Combo 6

Chan Quan Combo 7

Chuji Gun Shu

Do each exercise 10 times

Thursday Night Workout. 02/28/2019

Tonight’s Workout

Qiangshu Combo 1

Qiangshu Combo 2

Qiangshu Combo 3

Qiangshu Combo 4

Qiangshu Combo 5

Qiangshu Combo 6

Chuji Qiangshu

Do each technique slowly focusing on deep stances and good posture. Perform each technique 10 times before moving on.

Wednesday Night Workout. 02/27/2019

Tonight’s Workout

Run in place 5 minutes

1 minute plank

Front Stretch Kick 10x

Side Stretch Kick 10x

Rear Stretch Kick 10x

Daoshu Combo 1 10x

Daoshu Combo 2 10x

Daoshu Combo 3 10x

Daoshu Combo 4 10x

Daoshu Combo 5 10x

Daoshu Combo 6 10x

Daoshu Combo 7 10x

Chuji Daoshu 10x

Front Split Stretch 1 minute

Side Split Stretch 1 minute

Enjoy your workout!