Combative drill Defending the knife

Knife defense Combative drill- Defending the knife attack-The old prison shanking.

Prison shanking practice.  We must learn how an attack is used before we can defend it.

I will cover what most people would say is the most difficult Knife attack to defend. It is defending the prison style shaking.

The number one defense is as always situational Awareness, keeping barriers between you and the bad guy, and when it’s appropriate to do so Flee.

There are many ways the shanking can take place. The one we will learn uses an off hand strike or push, then multiple stabs.

Now grab a training knife in your dominant hand and let’s get started.

Get into a fighting stance with your knife hand held at your hip With the tip of the knife pointed at the opponent. In this stance the knife will be in the rear position with your non- dominant hand acting as your jab, just like a boxers lead.

 

The 1,2, attack:

Perform a penetration step as you slam your Fist or Palm strike into their face. As they react to the high strike, your knife will stab to the lower abdomen Numerous times.

 

To practice safely, place your palm on your training partners chest. Step in as you shove them back, as they respond to the shove, stab to the lower abdomen.

You can gradually ramp this up as you get more comfortable with it.

Remember the reason we are learning this type of attack is to better defend it. But first we must practice the attack to make it as close to reality as we can.

 

As you practice think of how to stop this kind of attack.

 

Now go practice, make it violent and fast!

 

Coach Marx

 

Dead lift burpee crawl WOD

Dead lift burpee crawl WOD.

Good morning Warriors!

For the dead lift portion pick a weight that you can do 10 reps with.

I have listed the standard weights as beginner/intermediate/pro.

10-1 Dead lift

Rookies/Intermediate/Pro

Up to BW/225/315

10-1 burpees/Burpee box jumps/burpee over box jumps.

Between each set perform the following:

Bear crawl 25 yards forward 25 backward

Jump up and sprint out 50 yards and back 50 yards

So how this is done.  Perform 10 Deadlifts, then 10 of the appropriate burpee set, then the bear crawl sprint complex.

Then do 9 Dead lifts, 9 of the appropriate burpee set, then the bear crawl sprint complex.   Work all the way to 1.

You get the idea!

This is a good one!!!!

Have fun with it!!!!

 

Coach Marx

 

Full Body Calisthenics WOD

Full Body  Work Out

Warm up

10 reps each

Neck rolls

Shoulder rolls

Hip rotations

Knee rotations

Jumping jacks

Squats

But kickers

Frankenstein

Inchworms

Work out

Pull-ups

4 sets of your max 1 min rest between each set

Abs

10 toes to bar

Beg/Intermediate/Pro

10/15/25-Sit-ups (your style)

Set 1 sit-ups roll backs hip hikes

Set 2 sit-ups ,leg raisers, V sit-ups

Set 3 sit-ups, atomic sit-ups, elbows to knees

Set 4 sit-ups, flutter kicks, leg circles

25 lying neck rolls

25 lying neck rotations

Squats 25/50/100

4 sets of

25 Jumping jacks, prescribed number of Squats,

10 paratroopers

After the 4 sets do one set of the following

10/25/50 RIP Squats

10/25/50 burpees

5/10/15 long jump

Push-ups 10/15/25

Diamond push-ups, superman

Regular push-ups, superman

Double wide push, superman

Dive bombers, arm circles

1/2/3 mile run.

 

 

 

Strength Day

Here is a strength day workout you can do twice a week that gives great results without deterring from high intensity and combat training on your other days of training.

After your warm up Perform the following:

Squats

1 set of 2-3 reps at 95% of 1 rep max

5 minute rest

1 set of 5 reps at 85%

5 minute rest

Bench Press

1 set of 2-3 reps at 95% of 1 rep max

1 set of clapping pushups -10

5 minute rest

1 set of 5 reps at 85%

1 set of clapping pushups -10

5 minute rest

Dead Lift

1 set of 2-3 reps at 95% of 1 rep max

1 set Box jumps 10 or four 25 yard sprints

5 minute rest

1 set of 5 reps at 85%

1 set Box jumps 10 or four 25 yard sprints

5 minute rest

 

Train Hard!

Train Safe!

Coach Marx