Rick's Blog

Tonight I taught a Women’s Self Defence class and Robyn and Adam were kind enough to come and help.

A friend of the family asked me to teach, actually asked my wife if I would teach it, so I got an extra night of MA training in.

I have and introduction that focuses on awareness and intuition and I PUSH Gavin DeBecker’s book “The Gift of Fear.” Best women’s self defence (men too) book ever written and not one strike or hold escape in it.

The striking I teach is a basic arm swing using knees and hips to generate power.

The warm up done are the strikes done.

Section One: Open Your eyes and Be Aware

Awareness vs. paranoia
Intuition
Privacy and Control (P&C)
The Second Crime Scene
Ways used to get by your defenses to gain P & C

Section Two: Warm Ups

Swinging arms into elbow swings
Side
Front
Swinging palm and elbow
Leg swings
Knee circles
Step offs
Pivots

Section Three Strikes

1) Against pads.
2) In response to a passive grab
3) In response to an active grab

Relax and use the entire body
Palm Strike:
Circle
Straight line
Elbow Strike:
Circle
Straight line
Knee Strike:
Circle
Straight line
Short roundhouse kick
Heel stomp

Began to run out of time.

It was scheduled for 1.5 hours we went 1.75 so section 4 was described and demonstrated but not drilled.

I wanted the time for Section five

Section Four Move and hit – applications + intro to ground

Slide step
Pivot
Don’t move them, move you.

The Guard
Leg Thread

Section Five: NLD

Done with the ladies in two circles – one with Adam and one with Robyn. Everyone in the circle has their eyes closed and only open when Adam or Robyn said begin. Adam and Robyn would walk around and close to up the adrenaline.

A good night with great ladies who did excellent.

Then we did Tacfit Day 163

Day 23 Mission 2 Level 2 Moderate Intensity

As we were very warmed up and it was getting late we skipped the warm up drills.

6 bodyweight exercises on the Tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.

The new ones for Mission 3 Level 2 are: Cossack Lung, Swing Plank, Airborne Squat knee, Spiderman Push-, Shinbox invert, and Base Switch.

6 (last set of six) Yoga Poses for 60 seconds each

2.5 hours

310 hours 48 minutes

Dojo

Elbows body whip short power then unfolding to move with power and authority. Yes steps steps steps always steps.

Tacfit Day 162

Day 22 Mission 2 Level 2 Low Intensity

2 hours

308 hours 18 minutes

Tacfit Commando Day 159, 160, 161

Day 19, 20, 21 Mission 3 level 2 Grunt Moderate, High and No Intensity

Had to miss while out of town.

Decided not to make them up but just keep going.

Tacfit Commando Day 158

Day 18 Mission 3 level 2 Grunt Low Intensity

18 Yoga poses for 60 seconds each

18 minutes

306 hours 18 minutes

Dojo night

Power generation and movement

1. Push your partner anywhere. They pivot and fold in with structure and power to Knock you or strike you.
2. Strike your partner anywhere. They pivot and fold in with structure and power to Knock you or strike you.
3. Step into bad breath range and repeat step 2.
4. Strike your partner anywhere. They pivot, STEP and fold in with structure and power to Knock you or strike you.
5. Strike your partner anywhere. They pivot, STEP in knee contacting your leg and fold in with structure and power to Knock you or strike you.
6. Strike your partner anywhere. They pivot and fold in but now they kick with anything as long as it is below the belt.
7. Strike your partner anywhere. They pivot and fold in but now they kick as often as possible with a different sort of kick (description to follow) all above the belt. Description: Raise the knee high, rotate the knee pointing and dropping it towards the ground striking with the foot or shin.

Side step the drill to demonstrate a secondary use for this kick:

Incoming higher roundhouse kick – raise knee to check/ crane block then immediately rotate the knee pointing down and dropping it towards the ground kicking to their supporting leg. CAREFUL this can really toque the knee. Try the crane block with a roundhouse kick then try this one and see the difference it has on their structure.

Back to the progression:

8. Strike your partner anywhere. They pivot and fold in but hand strike high followed by that kick only this time to the legs destroying the structure – put them on the ground.
9. Strike your partner anywhere. They pivot and fold in and strike and destroy structure with multiple hits until you are done.
10. Slowly have two on one attacks – have the defender focus on power generation and movement to fold and knock the aggressors with authority.
11. Lots of repeats.
12. Then crank it up to three attackers.

Keep ego out of it.

THEN:

Tacfit Commando Day 157

Day 17 Mission 3 level 2 Grunt No Intensity

18 Intu-Flow warms up exercises for 60 seconds each

2 hours

305 hours 59 minutes

acfit Commando Day 156

Day 16 Mission 3 level 2 Grunt High Intensity

6 (last set of six) Intu-Flow warms up exercises for 60 seconds each

6 bodyweight exercises on the Tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.

The new ones for Mission 3 Level 2 are: Cossack Lung, Swing Plank, Airborne Squat knee, Spiderman Push-, Shinbox invert, and Base Switch.

6 (last set of six) Yoga Poses for 60 seconds each

45 minutes

303 hours 59 minutes

Great night at the dojo.

Worked some neat self defence with the kids.

Adults:

Intu-Flow to warm up.

Then on to power generation and movement.

Sanchin breathing with walking.
Then Sanchin walking with someone putting pressure on your knees.
Then Sanchin walking with some one putting pressure into your elbows.
Then Stepping to elbow but you hit the pad at the mid step with foot in the air.
Then short elbow strike.
Then you in a circle of guys with pads and for 30 seconds you go around the circle meeting their short rush with two elbow strikes.
Then you spinning an hitting around the circle with any kind of elbows.
Then you spinning around the circle to hit with anything you can.
Then simple closing the distance with a powerful jab and rear hand.

The purpose of the night was movement with hard connected striking power.

Then:

Tacfit Commando Day 155

Day 15 Mission 3 level 2 Grunt Moderate Intensity

6 (last set of six) Intu-Flow warms up exercises for 60 seconds each

6 bodyweight exercises on the Tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.

The new ones for Mission 3 Level 2 are: Cossack Lung, Swing Plank, Airborne Squat knee, Spiderman Push-, Shinbox invert, and Base Switch.

6 (last set of six) Yoga Poses for 60 seconds each

2 hours

303 hours 14 minutes

Tacfit Commando Day 154

Day 14 Mission 3 level 2 Grunt Low Intensity

18 yoga poses for 60 seconds each

18 minutes

301 hours 14 minutes

Early morning Dojo

Some Intu-Flow

Some fast hands with Stan

Tacfit Commando Day 153

Day 13 Mission 3 level 2 Grunt No Intensity

18 Intu-Flow warms up exercises for 60 seconds each

2 hours

300 hours 56 minutes

Down at Canada Place and no detractions this time

Tacfit Commando Day 152

Day 12 Mission 3 level 2 Grunt High Intensity

6 (last set of six) Intu-Flow warms up exercises for 60 seconds each

6 bodyweight exercises on the Tabata protocol 10 seconds rest, 20 seconds work for 8 rounds with 60 seconds between exercises. If the exercises are done on two sides I count “1” for each side.

The new ones for Mission 3 Level 2 are: Cossack Lung, Swing Plank, Airborne Squat knee, Spiderman Push-, Shinbox invert, and Base Switch.

6 (last set of six) Yoga Poses for 60 seconds each

45 minutes

298 hours 56 minutes