24.07.13
We continued with the basic Clubb Chimera Martial Arts programme, focusing on self-protection as a core foundation and objective. The session began with an in depth revision of the self-defence hard skills. This began with the fence and pre-emptive striking. It is important to overlap target acquisition with full impact on the focus mitts. So we drilled a simple muscle memory exercise whereby when the fence was breached the client made contact with a real human target. Once this was repeated off both sides and with a straight and hooked hand strike, we took it to the focus mitts emphasizing a continued uninterrupted flow of strikes until the target was covered.
We then went through different postures. This is taught as a fundamental training exercise as it allows the student to be aware of different compromising positions he can end up in, teaches him the importance of in-fight transitioning, encourages fast movement from any compromised position to standing and helps develop more power from a restrictive position. This section was finished off with defence from the ground, teaching fast movement from a position on the back to a standing position whilst being attacked. The client was then introduced to recovery tactics. This is based on the cover, an instinctive method of covering the head and regaining the initiative (see article "Take Cover!")
The session was completed with a series of exercises designed for solo training for better retention of techniques and for combat conditioning. The following exercises were demonstrated and taught in accordance with the client’s individual standard of fitness, knowledge of training and the equipment he has access to at this current time:
Basic Specific Technique and Muscle Memory Exercises
Line-ups in the mirror (try not to think too much about that scene in “Taxi Driver”)
Regular special awareness exercises (don’t get paranoid, but here and there set your personal barriers)
Transitioning through postures to standing (good warm-up exercise)
Basic Specific Strength Building Exercises (8-10 repetitions of each exercise)
Single Arm Bench Press
Single Arm Standing Bentover Rows
Odd-End Barbell Hooks
Dumbbell Uppercuts
Chin-ups/Supinated Grip Inverted Rows
Deck Squats
Prison Squats
Knee Pins/Drops
Basic Specific Cardiovascular Exercises
Burpees (variations)
Sprint/Jog Interval Training
Cycling with Uphill Sprint Intervals (client’s preference)
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