Saturday, 19 April 2014

Stances

A lot of the martial arts world is overly concerned with stances.  In Krav Maga as well we refer to a certain stance as a 'general outlet' stance. Who in their right mind still says this as it means nothing to anyone in English?  Clearly something was lost in translation.  It's like how most Krav Maga gyms refer to wrist locks as 'cavaliers' as Imi called them this. It means nothing, and if Krav Maga is meant to be progressive why do people not re-name things?  I don’t teach much in the way of stances.  You have a passive guard and a guard position.  One is defensive and looks like you are de-escalating and the other is for full on combat.  What people need to realise is that when you spar in Krav Maga class this has very little to actually do with an actual confrontation. It's alive - moves more, has more dynamics, multiple opponents and weapons.  You want to be able to move left and right quickly so think more about how a basketball player player moves.  Want to experiment? Then simply watch two people spar then add in another two attackers and watch how the movements of the defender totally change. Keep in mind as well, your confrontation could take place in a bar and you don’t have time for stances as you typically think about them.   


Stances are good in traditional arts as they teach you movement and weight distribution for striking. However, we are trying to get people effective quickly and then get them in a comfortable position from where they can strike and move.  Don’t be too rigid with it all.  

Saturday, 12 April 2014

Mental visualisation

If you cant make training then sit at your desk, lie in bed or on the couch and set up a self defence scenario in your mind.  Work through it from start to conclusion with as much detail as possible.  Start running through it slowly then repeat and make it faster and faster.  The more detailed you can make it the better.  There are optimum times to do these things, which I find are just before going off to sleep or just when you wake up.  This training is almost like when you play Xbox and when you get killed you jump or your reflexes kick in. The mind is easily fooled and this sort of thing can benefit your training no end.  It’s a common method used by track athletes. On many occasions their heart rates are up to what they would be if they were running and they are actually perspiring.  So if, one day, you cant make training or you want to supplement when your bored sitting at your desk, get right into this training. 

Sunday, 6 April 2014

WOD's for the week - enjoy

Monday
Strength: push press 3x3
WOD:
10 min AMRAP
6 pull-ups 
12 thrusters (40/30)
18 double unders (54 singles)

Tuesday
Strength: back squat 3x4+
WOD:
EMOM for 12 min
10/8 KB SDHP
10/8 KB goblet squat
10/8 KB swings

Wednesday
Strength: none
WOD:
Fight Gone Bad-ish
4 rounds, 1 min each station
Wall ball
Power clean (60/40)
Box jump
Push press (30/20)
Burpees 
-1 min rest at the end of each round-

Thursday
Strength: push press 3x3
WOD:
3 min med ball clean
30sec rest
3 min MB thruster
30sec rest
3 min MB sit-up

Friday
Strength: back squat 3x4+
WOD:
5-10-15-10-5
Deadlift (80/60)
Box jumps
100m run between rounds 

Saturday

Partner WOD. Bring friends!

Saturday, 5 April 2014

Being a good bad guy

When you are training with a partner you are responsible for making them better. You are their coach as you have eyes on them the whole time.   When they are learning be a bit more passive as, yes, they are still learning. As the session goes on, they can grasp the concepts and you can apply more pressure.  Then towards the end of the session we can apply even more pressure and see what things look like. The more you come to class, the better you get. With someone who is experienced they can go hard and fast straight away and make good decisions throughout the whole of the scenario.  That does take some time, and for most of the guys training we need to get them there, which can take time.  Be patient, don’t rush things and be a good bad guy.  If you apply 100 percent resistance at the beginning and they don’t, of course it will never work.  If I repeatedly see that, I just tell the guy to strike him in the face harder or in the groin or thumb him in the eye.  See how the dynamics change then.  Now I'm not pushing techniques here, I'm pushing concepts, which are really just universal movement patterns, but the brain takes a bit to learn them and realise when to apply them. So trust in your training and relax, and most of all help your partner out and expect to be a bit like Jackie Chan and get chucked about a bit. 

Saturday, 29 March 2014

Controlling the distance

Everyone has their own personal space, and for most of us it is around 12-18 inches from our body.  If someone crashes that space we tend to panic and move backwards.  Now this isn’t much good in an altercation as obviously we can't move as fast backwards as they can forwards and we don’t know what’s behind us.  So get those hands up in a defensive posture, making sure they cover the top half of your body and in particular your face and head.  Sometimes you will want to create a very strong looking barrier that clearly sends the message back off, other times you will want a more subtle one which can be manipulated and you can use it to open a gap in your aggressor's defence if you choose to go down the route of a pre-emptive strike.  Find a few versions that work for you, and practice them when you are talking to people so that they become second nature.  

Sunday, 23 March 2014

WOD's for the week

Monday

Back Squat 3x8

21-15-9
Thrusters (40/30)
Box jumps

Tuesday

Push Press 3x6

14 minute AMRAP:
100 DU's/300 singles
25 T2B
20 wall balls
15 power cleans
10 HSPU

Wednesday

"Helen":
3 Rounds
400 m run 21 KB swings
12 pull ups

Thursday

Back Squat 3x8

5 rounds:
30 Squats
20 sit ups
10 ring dips

Friday

Push Press 3x6

10,9,8....1
Wall Balls
HRPU (Hand Release Push Ups)
K2E (Knees 2 Elbows)

Saturday

Usual shennanigans with a group or partner WOD

Saturday, 22 March 2014

Building those legs

We want to develop good power in the legs as this essential in martial arts from kicking to footwork to hip drive.  Using plyometric movements will supercharge this for you.  Plyo movements will lead to enhanced performance.  You can do them in many different ways, both cheaply and effectively.  Think about using a trampette, a skipping rope, jump squats or box jumps.  Build this into your routine along with your back and front weighted squats and you will be on the right track.  Remember don’t get carried away with how high you need to be able to jump.  Most of the stuff on you tube is great for the circus but it doesn’t necessarily translate into what we need. A box around 30 inches will suffice for most.  


Monday, 17 March 2014

WOD's for the week of March 17 2014

Monday

Front Squat Heavy Single

21,15,9:
Wall Balls
Pulls Ups
200 m run between sets

Tuesday

Deadlift 5x3

10 min AMRAP:
10 KB C&J
10 Box Jumps

Wednesday

15 min skill work, then:

10,9,8,7…….1
Power cleans
5-10-15….50
Push Ups

Thursday

Front Squat Heavy Single

With a running clock:
4 min
Kb Swings
4 min
Burpees
4 min Flutter Kicks

Friday

Deadlift 5x3

15 min AMRAP:
5 Power Cleans
4 Bar Burpees
3 Deadlift
2 Roll Outs
1 Wall Walk

Saturday


Fun partner / team WOD

Saturday, 15 March 2014

Footwork

Martial arts have all manner of footwork.  However, in combatives training we want to think about footwork as dealing with slidy, uneven surfaces with potholes.  Practice training as much as you can in the footwear that you normally wear. If you're into manual labour then get training outside in your boots kicking scaffolding poles.  If you’re an office boy start sliding about that office foot trapping everyone you stand talking to at the water cooler.  I wear trainers pretty much all the time so its an easy one for me and I'm in the gym all day so I've always got something to kick or punch.  At the end of the day, it doesn’t matter how good your footwork is you're always going to end up on your ass at some point.  I've slipped lots in class teaching people, and a few times recently when outside training with the army. You just need to get up as fast as you can and get on with it. As the weather gets better we will endeavour to train outside as much as possible in regular shoes and clothing.  So be prepared. You never want to be the guy training in shorts and work shoes! 

Thursday, 13 March 2014

Attention all: No CrossFit classes tomorrow

There will be no CrossFit this Friday March 14th - either am or pm.

Business as usual on Saturday so hope to see you all there instead.