Wednesday, October 31, 2012

Exercise of the Day: Tiger Bend Tutorial

Written BY FITNESSFAQS (WWW.YOUTUBE.COM/USER/FITNESSFAQS

Tiger Bend Tutorial Tiger Bend Tutorial

The Tiger Bend Push Up takes both handstands and push ups to the next level (the way NEXT level). This exercise incorporates balance, strength, mobility, and flexibility, as well as practice and skill. Give it a shot if you're looking to add an extreme exercise to your inventory.


Bob Kramer's incredible knives.

Monday, October 29, 2012

Survival Ju Jitsu w/Spartan Training Gear.mp4




I have a full Spartan Gear protection suit except the helmets as we use Kudo helmets which have a very good visibility and don’t fog when treated with anti-fog cleaning. This gear is for those who want to try an all out NHB self defence training session, but as it cost a lot of money, for those who don’t own one the cost will be 500 DK kr (€70, US$85). for renting a whole Spartan Gear and Kudo helmet.    

How to Pick Your Way Out of Handcuffs

How to Open a Padlock with a Coke Can

Sunday, October 28, 2012

How to tie a Chinese Crown Knot with paracord




More knotty stuff on my blog: http://stormdrane.blogspot.com

I used a short length of paracord to demonstrate this decorative knot. An example of a series of the knots is shown used as a knife lanyard/fob, tied to a Spyderco Salt I, made with about three to four feet of paracord.

This knot can be found to go by several different names from books and online resources. A few are: Chinese Crown Knot, Japanese Crown Knot, Japanese Success Knot, Rustler's Knot, Friendship Knot, cross knot, and square knot. It is knot #808 in the 'Ashley Book of Knots'(ABoK). Knot responsibly.

Lock Picking 101

Saturday, October 27, 2012

How to tie a Monkey's Fist knot




More knotty stuff on my blog: http://stormdrane.blogspot.com I usually use paracord, but for this video I'm using 3/8" cord so that it's easier for you to see what I'm doing. I used a 1" ball bearing for the center of the fist, but you could use a marble, wood/cork ball, rubber ball, wad of paper/plastic, etc.

The main trouble spot in making a Monkey's Fist is tightening it up. The key is to gradually tighten it up by working the slack out just a little at a time following it all the way thru the fist. I go thru the fist twice in the video, but with smaller cord, you may have to do this several times as you keep the cord from twisting/tangling/overlapping as you work the knot. You can still see the short end when the fist is finished, just tuck it into the fist where it's not visible anymore. Knot Responsibly.

*Note that besides historically being used to weight the end of a line to throw from ship to ship or shore/dock, a heavily weighted monkey's fist(slungshot) may be considered a weapon and has the potential to cause injury if swung or thrown, and carrying such on your person may be illegal in some locations, so know the law in your area. A monkey's fist tied with small diameter cord/string and used as a lanyard or fob serves as decoration and/or for retention and does not need an excessively heavy core.

Water workouts may trump land-based exercise for people with chronic lung disease and other health problems, according to a small study.

Friday, October 26, 2012

How to Tie a Multiple Overhand Sliding Knot with Paracord



More knotty stuff on my blog page: http://stormdrane.blogspot.com

This video tutorial shows how to tie a multiple overhand sliding knot, also known as a scaffold knot, barrel knot, strangle knot, and probably goes by a few other names depending on the source one is learning from. Examples I've used it for are taking one strand from a monkey's fist or turks head knot and attaching it to a pocket knife, flashlight, key chain, multitool, etc... *Note that the standing end of the loop needs to be secure to an object, or has knot work that prevents it from being pulled back through the knot when pulling on the loop end.

*Although this sliding knot looks similar to a hangman's noose, it is not. Knot responsibly.

Silat Suffian Bela Diri - Neck Breaker Throw

Thursday, October 25, 2012

Wednesday, October 24, 2012

Technique Tuesdays with Duke Wrestling


This week Duke Assistant Wrestling Coach, Will Rowe, will show an Iranian finish to a high crotch. For more techniques and information on Duke Wrestling, visit our facebook page at Duke Wrestling or follow us on our official twitter page @Duke_WRES. #GoDuke



One of my favourite takedowns is a high crotch, I have even used it from a kneeling start position, I usually push forward to get pushed back and then do it or else it is extremely hard to do. One thing I have felt missing in so many arts was the setup, I learned how to do techniques with no context, lately I have seen a few who do think about setup but there a too few of them. 

Monday, October 22, 2012

Silat Suffian Bela Diri - Joint Dislocations & Takedowns




Even though their training methods are absolutely not my cup go tee, as it is too compliant were anything is possible since it lacks oppositional training, many of their videos have a lot of interesting things to offer, I like what I see but don’t like how it’s done.

This has tremendous value depending on how you look at it, I have chosen to get inspiration and use it as another view as many of their techniques are similar to what I teach, but as I teach with 90% opposition and 10% specific technical training, so all I need to do is train the techniques and then see if it can be done in oppositional training and sparring.

One huge misconception in some clubs is that some techniques do not work as they have tested it in sparring, but I know a HEMA (European medieval combat) club that use that as a yardstick to chose what is efficient or not, the head instructor has only had 3 nights of training 4,5 hours total before instituting himself as an expert in European medieval combat by reading old books, that would be the equivalent to have trained any system 3 times and after reading books from an age where the structuring of the text to pass on information was IMO very lousy, and name yourself as an expert of that style of combat. There are depictions from medieval times but not in sequence, you have to read and in some cases guess how they reached from start to end as there is only one drawing for the technique.

The problem is when amateurs who appoint themselves as experts, it is most likely that the reason why they cant execute certain techniques is because they have not reached a high enough skill level or have not trained it properly and failed. The easiest way to blame the errors is by choosing that it’s the techniques inadequacy and not their own lack of skill and training, and use it for deciding what the high% techniques are.


Rick Hernandez ICSS Elbows, Knees, and Shins



Rick Hernandez ICSS Elbows, Knees, and Shins

Sunday, October 21, 2012

Preemptive Strikes and Distraction Techniques


Very informative article worth reading and apply the knowlegde to whatever type of self defence you train.


http://combathard.wordpress.com/2012/10/08/preemptive-strikes-and-distraction-techniques/

I started a project 3-4 years ago called ”Operation Mind-Fuck”, it’s goal was to have a set of words to create chaos in the opponents mind. I have reached to this, after a huge research that didn’t help this project but gained knowledge in other areas, to make the opponent or more to multitask while loading up to a full power punch from what looks like a submissive posture. 1 to say “Are you stupid there is a camera behind you up on the wall”, this will create the doubt to get caught on camera and if he should turn around and peak if there is one, no matter what he chooses he will multitask in his mind and have a significantly reduced response time. 2 to from a submissive posture take a small step forward angle the body to wind up to a hard punch with the hands up to protect the head in case the plan goes wrong and he hits first, to say “I am really sorry, don’t I know you? ” and punch, the question will again raise doubt to get caught and slow down response time.

Anyone else who has a better approach please share it.

Bugout Bag Foods

Saturday, October 20, 2012

Librepalooza 2 - Raw Footage (knife, martial arts, FMA)



Neat technique with the stepping on the hand, but I prioritize to make sure the knife hand is not issue before by destroying it or the whole arm, rather than after as I assume that all plans can fuck up, there is off course situations that might dictate to control the knife last but can’t imagine one right now, need a nap maybe to stimulate my imagination. 



Now it is possible to watch videos from Suarez International, a lot of videos for those who have an interest in combatives go to  video.suarezinternational.com

Friday, October 19, 2012

Credit card and pen as an improvised weapon.

Ray Floro shows how effectively you can use a credit card and pen as a weapon. Everything can be used as a weapon, one must learn some fundamental things first and have the everyday objects that are suitable, but then it's near impossible not to have access to objects that can be used for self-defense.

Jeff Glover's my Favorite gi techniques seminar



Jeff Glover is one of America's most talented and entertaining grapplers. In this on-demand video, he shows you some of his favorite techniques that he has used to playfully and definitively make his way to victory in countless jiu-jitsu matches over the years.

Chapters include:

1. Warm up 1
2. Warm up 2
3. Seven Year Old Choke
4. Kimura to Back to Seven Year Old Choke
5. Terere Single Leg Defense Pass
6. Glover Seoinage
7. Stand Up Elbow Drop Variations
8. From back to 50/50
9. Giving Up Your Back to Win
10. Spinning 50/50 Drill
11. Review

Full Seminar available at 
http://online.budovideos.com/category/shows/JeffGloverGiSeminar/

Thursday, October 18, 2012

Wednesday, October 17, 2012

Crosswalk guardians - The Gracie Way




BJJ vigilantes in action, I wish we could do the same one day, good training and lots of fun I don’t believe that a person violating the law would start an argument with people who lifts his car, but it’s seldom that people violate traffic laws in this manner in our country, for a normal size car 4 people should be enough, we did it once 20 years ago as our car was stuck between two hedges and we had to lift the car and move it manually.

A group of students (crosswalk guardians) from the Gracie Jiu-Jitsu gym decided to put an end to the disregard of traffic laws. This happened in Blumenau, a city in Santa Catarina, Brazil.


The SureFire Story - Available at KnifeCenter



http://kcoti.com/R3AaVw
SureFire available at KnifeCenter.com.

This video recounts how SureFire president and founder, Dr. John Matthews, led the way in creating the first commercially available laser sights, brutally tough weapon-mounted white lights, and the world's first compact high-intensity flashlights—among many other tactical products. Each one built to enhance the performance and safety of those who go in harm's way. This is their story.

Tuesday, October 16, 2012

FMA for the Street : RRK Urban Combatives Seminar



Footage from the recently-concluded Rapido Realismo Kali seminar held at SIG Center for the Arts in Greenhills, San Juan, October 7, 2012.

In the video are Punong Guro Henry Espera (founder), Batikang Guro Isagani Abon (master instructor; head of RRK Navotas; founder, Abon Taktikal), Dalubhasang Guro Joemar Obejas (head of RRK Las Pinas and RRK Espana), Guro Gerald Pilapil (head of RRK Greenhills and RRK Sta. Mesa; owner and proprietor of Ensayo Tactical Trainers), Guro Isagani Ian Gabriel Jr. (co-instructor, RRK Greenhills), Guro Crisanto Roldan, Tagapagsanay Adrien Pierre Quidlat (assistant instructor, RRK Espanya; founder and chief instructor, UST Filipino Martial Arts Group), Tagapagsanay Fernando Piloton, me, and students of RRK from different chapters along with some newbloods. Thanks, guys!

Official Rapido Realismo Kali facebook account :http://www.facebook.com/rapidorealismo.kali.1?fref=ts

Email us for training inquiries : rapidorealismokali@yahoo.com

For aluminum training blades please check outhttp://www.facebook.com/geraldpilapiltrainingblades?ref=ts&fref=ts

Rick Hernandez ICSS Baguazhang Principles



Rick Hernandez ICSS Baguazhang Principles

Monday, October 15, 2012

Stability, Coordination, & Strength: Unconventional Training for Soccer



Stability, Coordination, & Strength: Unconventional Training for Soccer by Doug Fioranelli
“It’s all very simple: if you score one more than your opponent, you win.” -Johann Cruyff
This is one of my favorite quotes about The Beautiful Game, and I think it encapsulates the sport at its basic level. In theory, soccer is a simple game; ten field players try to put a ball into a goal using only their feet past a goal keeper who can use both their hands and feet to stop it from happening; sounds simple, right? It’s the players that do anything necessary, within the rules, to accomplish this goal. Different skills and talents are needed and utilized to achieve victory. Jogging, sprinting, cutting, jumping, tackling, kicking, diving and more are all skills that need to be taught, practiced and executed during a game to achieve the greatest success. So, a game that is perceived as easy is actually complex due to the players’ skill sets brought out to the field of play with them.
One other misconception in the sporting world is that the use of unconventional training tools and programs are unnecessary, crazy and flat out dangerous. I’m here to dispel these myths and display the benefits that unconventional exercises have in a training program for soccer athletes.
First off, I would like to start by dispelling the myth that unconventional exercises are intimidating and dangerous. The reason for this attached title and stigma is because they are not mainstream movements. You will almost never see anyone doing sandbag cleans, kettlebell swings and training ropes in commercial gyms. Who knows, maybe in ten years the unconventional exercises of today will become the popular movements and replace bicep curls in the squat rack. I sure hope so. But until that day comes, unconventional exercises continue to get a bad rap because they are not widely used. The truth is, any training movement can be deemed safe or dangerous depending on how it’s performed and who is using it.
Unconventional training has several benefits for the knowledgeable coach and the prepared athlete. Unconventional exercises:
  • Challenge the stability of the athlete in ways traditional weights typically do not.
  • Enhance the coordination of movement for the athlete.
  • May actually be safer to use than other conventional types of training.
  • Excellent to use during strength circuit sets.
Anyone that knows soccer will never doubt the need for stability when playing the sport. Using sandbags and uni-lateral kettlebell movements train stability and coordination of the legs and core musculature needed to absorb physical contact and directional changes in soccer. Sandbag and kettlebells can also be used to replace traditional Olympic weight lifting cleans and snatches which are much more complex in their movement patterns and take much more time to learn and perform correctly and effectively.
Soccer requires a combination of strength, power and endurance. There are moments where speed and power are needed for repeated sprints, jumping for headers and striking the ball for power. Soccer also has low level activity that does not require much power but must be maintained for 90 minutes; jogging around the field to get into position, dribbling and passing all require stamina. It is important to create a conditioning program that encompasses all of soccer’s grueling requirements and this can be done with unconventional exercises. Using some unconventional training exercises in a circuit fashion will not only enhance the strength and stability of the athlete, it will also condition them to perform at the highest level for 90 minutes. I will explain some of the unconventional exercises I use with my soccer athletes and how to incorporate them into different conditioning programs.

Kettlebell Training

Single leg work is crucial when training soccer players because most players have a leg that is stronger and more stable than the other. If this instability gap becomes too large the physical demands of the game may be too much for the joint integrity and a non contact injury, like an ACL, may occur.
I have found single kettlebell lunges to be some of the best way to train leg strength and also stability. Holding the kettlebell on one side in either the low position or the more demanding racked position engages the core, keeping the body aligned and stable, while training the legs independently. I particularly prefer forward lunges to train the hamstring muscles to decelerate the body as needed to slow the body down and change directions quickly.
My favorite single leg kettlebell movement is called the single kettlebell Romanian Dead Lift (RDL). Using one kettlebell for the RDL not only strengthens the singe leg, it also enhances balance. If you have strength and stability differences between legs, this movement will expose it rather quickly.
The kettlebell swing is king and perfect for training soccer players. As stated earlier, soccer is a game with repeated bouts of power. The kettlebell swing trains the posterior chain to generate power and also adds to the overall conditioning of the athlete. Nearly every circuit I create for my soccer athletes has a kettlebell swing variation exercise within it.

Sandbag Training

Sandbags can be used to train both power and stability while being easier to learn than the Olympic lifts. One of my favorite exercises for power production is sandbag shouldering. This movement requires a stable upper body and an explosive movement from the legs to get the sandbag to the top of the shoulder.
In soccer, transferring power from the legs through the body to shoot, sprint or jump is essential. Sandbag Thrusters (squat to press) are a great way to train the hips to generate power and transfer the power through the upper body.
Not all movements need to be power-based. Sandbag get-ups train the core muscles for strength and stability. I prefer the sandbag variation over the kettlebell, especially for novice athletes, because it is much safer on the shoulder joint to keep the weight close to the body rather than extended it overhead.

Other Unconventional Exercises

Sled training is highly advantageous to add onto a soccer athlete’s training program. Sled training strengthens the legs for increased agility and power production necessary for quick burst of speed on the soccer field. More importantly, sled training is one of the best exercises used to improve and enhance cardio vascular endurance. Medicine ball slams or Tire sledgehammer training does the opposite of the sandbag training. While sandbag training generates power from the legs to the arms, these exercises generate power from the arms to the legs. Success as an athlete requires balance of the body. If you train one direction it is best to train the opposite as well. Training Ropes are a greatway to train upper body coordination and even more importantly the cardiovascular system. Soccer players run most of the time during practices and games and I am not a big fan of adding more stress to the hips, knees and ankles with excessive lower body cardiovascular training. A few rounds of rope training will get the heart pumping while being friendly to the athlete’s major points.
There you have some of myfavorite unconventional exercises for soccer players. Beloware some examples of various conditioning circuits I use totrain with my soccer players.

Kettlebell and Sandbag Circuit

This circuit consists of three rounds of three exercises; rounds one and three are three exercises only and round two each exercise must be performed on each side. I like to have my athletes perform each exercise for 30-45 seconds of work and 15-20 seconds of rest. Have the athletes complete both rounds before resting 1-3 minutes or starting another circuit. Perform this whole circuit 2-3 times.

Unconventional Training for Soccer: Kettlebell & Sandbag Circuit

 Round 1
 Sandbag Thruster
 Kettlebell Alternating Forward Lunge
 2-Arm Kettlebell Swing
 Round 2
 (Each Side) Sandbag Shoulder
 Single Kettlebell RDL
 1-Arm Kettlebell Swing
 Round 3
 Sandbag Get Up (Left)
 Sandbag Get Up (Right)
 Alternating Kettlebell Swing

Swing In Between Circuit

Small circuits are fun and larger circuits are a blast. I enjoy throwing a variety of exercises to keep the intensity high and emphasis on conditioning up. In this circuit the athlete will keep a kettlebell close by because every other exercise will be a swing variation. Each exercise should be done for 30-45 seconds, rest 15-20 seconds. Perform this whole circuit two to three times with a three minuets rest between rounds.

Unconventional Training for Soccer: Swing In Between Circuit

Exercise
Work Interval
Rest Interval
Alternating Sandbag Shoulder 
40 sec
20 sec
2-Arm Kettlebell Swing
40 sec
20 sec
Alternating Kettlebell Lunge
40 sec
20 sec
1-Arm Kettlebell Swing (Right)
40 sec
20 sec
Medicine Ball Slams or Tire Sledgehammer
40 sec
20 sec
1-Arm Kettlebell Swing (Left)
40 sec
20 sec
Training Ropes
40 sec
20 sec
Alternating Kettlebell Swing
40 sec
20 sec
Sled Push
For Distance

The concept of soccer may seem simple in theory but upon further analysis there are a lot of areas to train and perfect to be successful in the sport. To quote the great soccer player Roy Keane; “Fail to prepare, prepare to fail.” Training outside the sport is not an option it is a necessity. Adding some unconventional training exercises into a carefully structured strength and conditioning program will enhance core strength, increase stability and optimize power production, making the athlete ready to compete with the rigors of the game. Now go out and make it happen.
 Medicine Ball Slams
Alternating Sandbag Shoulder by Doug Fioranelli 
Romanian Dead Lift by Doug Fioranelli 
 Sandbag Thruster by Doug Fioranelli
 Sandbag Get Up by Doug Fioranelli

Article Information:

My Mad Methods Magazine Feb/Mar 2012This article was featured in the Feb/Mar 2012 Issue of the My Mad Methods Magazine. “Stability, Coordination, & Strength: Unconventional Training for Soccer" was written by Doug Fioranelli. Learn more about the My Mad Methods Magazine by Clicking Here



Contributor Information:

Doug Fioranelli, Rise Above StrengthIn the summer of 2008, I accomplished my lifelong dream by opening: RISE ABOVE PERFORMANCE TRAINING. Mentally and physically pushing my body to the limit has always been a major part of my life. I was a promising high school athlete with dreams of playing college soccer. Unfortunately, I was forced to give it all up due to multiple injuries sustained on the field resulting in a series of complicated surgeries. Unwilling to abandon my dreams entirely, I shifted my focus towards helping others achieve their goals. I thought if I could understand what had happened to me and how to overcome it, I could train other athletes to reach their maximum potential while reducing their risk for injury through proper strength training and conditioning. Find out more.


Amazing Submission finish! Daniel Beleza vs Carlos Holanda



Watch this amazing finish from the 2012 Masters and Seniors World championships match between Daniel Beleza and Carlos Holanda.

Now broadcasting now live at http://www.budovideos.com/online

Sunday, October 14, 2012

Duane Knudson discusses his book, Qualitative Diagnosis of Human Movemen...




http://www.HumanKinetics.com
 Qualitative Diagnosis of Human Movement: Improving Performance in Sport and Exercise, Third Edition, focuses on the processes behind assessment and diagnosis of movement technique, emphasizing the elements of professional intervention in diagnosis. Duane Knudson discusses the benefits of QMD for the Kinesiology professional, and how the Web Resource that accompanies the text is beneficial to students. For more information visit: http://www.humankinetics.com/products/all-products/Qualitative-Diagnosis-of-Human-Movement-With-Web-Resource-3rd-Edition?associate=5750

Exercise--an inside look



From "Delavier's Anatomy for Bigger, Stronger Arms"

Saturday, October 13, 2012

39 Armbars & Arm Locks in Less Than 4 Minutes - Jason Scully - BJJ - Gra...

Laws and Principles of Combat


This is an old article about AMOK! Combatives and any form of combat.

Laws and Principles of Combat
© Tom Sotis
A Law of Nature - Combat is a natural phenomenon governed by physics and human anatomy, which exists purely as a function of nature, and humans must adapt to it.
The Law of Self-preservation - every living creature has the right to defend itself from harm.
The Law of Universal Human Design - our universally designed human bodies are subject to and affected identically (but not equally) by the same forces, thus establishing fundamental unchanging principles of combat shared by all humans.
The Law of Variation of Human Proportions - human anatomy is universal in design but varies widely in their proportion; which explains why sound principles produce widely varying effects.
Because combat is not experienced in fixed or absolute terms and because of the Laws of Variation and Effectiveness, when erecting problem-solving guidelines we can, because of universal design, use rules of thumb to draw those lines.

Combative Rules of Thumb -useful principles or courses of action that have proved to be widely true or effective (because of UHD) – AND are subject to the Law of Exceptions (because of VHD).

The Law of Exceptions - exceptions are respected and embraced for their ability to nullify a CRT or force its modification but they don’t invalidate them.
The Principle of Varying Degrees of Effectiveness - any given action will have varying degrees of effect relative to who is doing it to whom and how well. (same action = different results).
The Principle of Counter-ability - counters don’t invalidate the actions that spawn them; their value is gauged by the likelihood of its outcome which is based on the relative ease or difficulty between the action and the counter (EH+, EE=, HH≠, HE-). This is both action-based (group results) and subject to the principle of varying effectiveness.

The Principle of Usefulness - the usefulness of any action is an inverse relationship between effectiveness and degree of counter-ability (every tool has value relative to the moment).
The Law of Varying Outcomes - an exchange will have varying outcomes whereby either, neither, or both combatants incur damage or are killed; and in turn changes their potential. E/N/B X I/K = VO
The Law of Changing Potentials - the combined and related mental, physical and tactical potential of the fighters’, changes as the fight evolves.
The Law of Physical Deterioration - each fighter’s physical potential progressively deteriorates; mainly through injury and/or loss of stamina (physical and/or mental).
The Law of Human Mechanical Resistance to Pressure - muscles provide resistance efficiently up to 15* of misalignment, (the 15* threshold of resistance) and then progressively deteriorates experiencing complete failure at 45*.
Mechanical Resistance Tests
  1. Parallel feet to outward resistance of the wrists
  2. Elbows Underside to the legs’ ability to resist
  3. Hips aligned to Shoulders ability to resist takedown and punch
  4. Head to Center ability to resist a stomach strike
  5. Elbow to elbow ability to resist with opposite palm
  6. Arm extended walk it diagonally down ability to resist force in only one direction at a time.

The Law of Pressure - pressure creates the need for and governs, the tactics, tools, and mechanics of combat.
THE SIX PressureS
Macro-pressure is defined as, and gauged by, the degree by which the enemy’s torso bears upon you (by leveraging the natural forces of momentum, gravity and torque) and prisms combat into six strata: maximum, significant, reduced, mutual, negative, and vertical.
Maximum pressure is when the enemy attempts to fully occupy (or move through) the space that you occupy. The attacker’s momentum dominates, supplemented by gravity and torque.
Significant pressure is when you are toe-to-toe and the enemy took at least one full step to get there (usually the distance of the initial strike). The attacker’s momentum, gravity and torque are gathered in relatively balanced amounts.
Reduced pressure exists when you are toe-to-toe and the enemy took at least a half-step or less to get there (usually subsequent strikes). The attacker’s momentum and gravity are reduced while torque remains constant.
Mutual (or zero) pressure exists when you are toe-to-toe exerting equal force against one-another. Momentum, gravity, and torque have minimum roles where mainly power, leverage, and technique dominate the micro-dynamics.
Negative pressure is when the enemy’s torso is moving away from you (because he is disengaging and/or because you are striking him). The attacker’s momentum is reversed, gravity is relatively constant, and torque is diminished.
Vertical pressure exists when one or both of the combatants are on the ground. Momentum is minimal, gravity is the dominant force, and torque varies.
Each varying pressure spawns and governs a corresponding tactical realm and dictates the actions (and mechanics) within it. Hence, pressure governs tactics and prisms combat into nine tactical realms.

THE NINE TACTICAL REALMS
Accessing is the realm spawned by maximum pressure because AMOK! training proceeds on the assumption that we’ll be ambushed by a committed capable foe. Amoks learn to more effectively redefine their instinctive protective mechanisms, manufacture opportunities to draw through distance/position/control tactics, and finally, honing elements of drawing, closed use of a folder, and deployment under duress.
   Amoks work at improvising these skills against ambushes, from positions of disadvantage, against committed attacks, non-committed attacks, and attacks that change and transition between them. Practices include working against attacks most preferred by thugs, bikers, prisoners, convicts, soldiers, and knifers.
  Maximum pressure attacks demand that you either vacate the space (footwork) or if you must remain fixed, employ momentum-slowing tools (headbutts, shoulders, and elbows) for your counters to be effective.
Accessing while under attack is a prioritized skill set because it does little good to train weapon-to-weapon scenarios if you don’t have the skill to produce that weapon under duress.

Dueling is the realm spawned by significant pressure because in weapon-to-weapon scenarios that begin out of reach, your foe will close the distance (make the initial strike) and unless he is suicidal, must be concerned with your weapon. Therefore he will close toe-to-toe, and unlikely to attempt to fully occupy your space until an advantage has been gained.
  AMOK!’s initial knifing practices are designed to meet committed and non-injured foes. In this tactical realm, one’s degree of success is directly proportional to their footwork and striking skill, demanding only gross mechanical use of the checkhand.
  Amoks work at honing the counters to single or combination attacks, fakes, grabbing attacks, and traps. Analogous to the children’s game of “rock-paper-scissors”, Amoks develop a tactical hierarchy where each successive level of tactics is designed to defeat the tools from the previous level offering a progressive means of managing the chaos.

Kill-Zone is the realm spawned by reduced pressure. Where initial strikes carry more momentum over a longer distance, subsequent actions utilize less body momentum (usually a half-step or short shuffle) resulting reduced forward pressure.   
  Generally knifers seek to either: close with the enemy, do damage, and exit or close with the enemy, do damage, and take them down. You cannot afford to stand toe-to-toe and exchange strikes, the reduced pressure zone is a high-risk cusp that must be crossed (the equivalent of having to ford a river that runs across the middle of a battlefield.
  In this mutual-kill-zone, one’s degree of success is directly proportional to their checkhand development (and compounded by the type/level of foe’s diminishment) because success is not judged by how much you damage the enemy but by how much they damage you in the process and checkhand development largely determines that.
   Amoks shun pattern drills preferring the spontaneity of free exchange practices. Amoks develop reflexes that promote freedom in targeting the enemy’s arm, leg, head, or torso using a neuro-semantic technique to create imbedded command actions (the act of striking by reflex).

Mutual pressures spawn a four-part realm containing stalemates, hold-ups, disarming, and trapping because at the very start these scenarios neither party is exerting more forward pressure than the other. Of course as soon as an advantage is gained, this will change.
  Stalemates occur when both combatants grab each others’ wrist that holds their blade (the knifer’s equivalent of an empty handed clinch). This is mainly an energy-based skill set where counters emerge from the changing macro-pressures of the torso and/or micro-pressures of the arms. 
  Hold-ups are scenarios where you are being held at knifepoint as in the case of some robberies or hostage situations. Even though jostling occurs, by their very design hold-ups are mainly static positions.
  Disarming opportunities arise most often when there occurs a mutual pulling between your grabbing hand and his blade-hand, thus sufficiently stabilizing his blade-hand enough to effect the disarm minimizing the risk of injury from a moving blade (always expecting him to counter).
  Trapping occurs most often during arm collisions where the two torsos are barely moving towards one another. If either combatant is in retreat the trap dissipates with lack of pressure or if they are colliding hard because micro-pressure traps can collapse under too much macro-pressure.

Empty Hands - Negative pressure spawns the realm that merges with empty hands elements. When an enemy’s blade has been sufficiently neutralized it opens opportunities to safely inject empty hands strikes and follow up with head controls, sweeps, inversions, leg lifts, locks, throws and other means of putting the enemy down.
  Negative pressure also occurs when you are striking with your blade and he is in retreat (and in this case you have turned the tide and are now attacking); but given a choice between the two, striking him down with a short knife can take too long to reap its effects (he takes too long to bleed out) and so it is often safer and more expedient to put him down body to body.


Groundwork - Vertical pressures spawn the realm whereby one or both combatants are on the ground. In some situations one combatant is standing and the other is on their butt or back, and in other situations, both may be on the ground. In either case, the combatant on the bottom must manage attacks bearing vertically down on him

Friday, October 12, 2012

Day 22: Full Body Advanced Kettlebell, Sandbag and Bodyweight Workout


My Mad Methods Day 22: Full Body Advanced Kettlebell, Sandbag and Bodyweight Workout

Day 22 of the Fitness Is Function Workout Plan involves a series of advanced kettlebell and sandbag exercises using full body ballistic and controlled movements.
Day 22 of the Fitness Is Function Workout Plan involves a series of advanced kettlebell and sandbag exercises using full body ballistic and controlled movements.
Workout Program: Fitness Is Function
Workout Plan: Unconventional Training Basics
Day: 22 of 28

Purpose/Focus: Strength, Conditioning
Difficulty: Advanced
Body Parts Used: All
Equipment: Kettlebell, Sandbag

Day 22: Full Body Advanced Kettlebell, Sandbag and Bodyweight Workout Video:

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Day 22: Full Body Advanced Kettlebell, Sandbag and Bodyweight Workout Instructions:

Perform each set with no rest in between exercises. Rest as needed in between sets.
A1: Double Swing - 3-5 x 10
A2: Sandbag Shoulder Squat - 3-5 x 10ES
A3: Pistol - 3-5 x 10ES
B1: Seesaw Floor Press - 3-5 x20
B2: Sandbag Pull Over to Press - 3-5 x 10
B3: Extended Push Up - 3-5 x 20
C1: Double Windmill 3-5 x 10ES
C2: Sandbag Overhead TGU - 3-5 x 10
C3:Gladiator Transition - 3-5 x 20
HE:Pull Over to Squat to Press - 4 x 60sec

Contributor Information:

My Mad Methods, Mark de Grasse
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.