My client’s mandate was for me to teach self-defence and strength training. Given my client’s experience level and having worked on self-defence with him previously, I decided to focus on edged weapon defence. We ran through my usual procedure, beginning with immediate escape to exit points, vocal responses, evasions, incidental weapons and finally unarmed responses when cornered early.
Strength training covered three basic weights exercises that promote muscular growth – squats, deadlifts and bench press. I had my client begin on front squats changing to Zercher squats as the load increased and then to back squats for a maximum lift. He improved on his squatting record by 20kg. We then changed to deadlifts, using Romanian deadlifts early on and then standard for his maximum lift. We took bench to his maximum forced weight rep and then lowered the load slightly. This section was finished with an introduction to Bulgarian split squats to introduce the client to another variation. This one really targets the glutus maximus.
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