Rountine athletics preparation base for women’s personal defense!
What I want to propose today is a rountine base of athletic preparation.
One of the things that you need to understand when it comes to women’s personal defense is that in addition to technical knowledge and analysis it is also useful not to say necessary to raise the level of athletic preparation that in some girls is too lacking because of personal habits.
Today if it is easy to see very fit girls it is just as easy to see people who are not especially the type of level of form that is required in athletic preparation focused on personal defense.
It’s nice to see the astonished face of some women/girls when they see my partner but in general a woman moving quickly on the foreacades in all directions moving like a harmonious tiger and with timing to suddenly explode powerful blows.
See the collected hair moving to the rhythm of movement and the sweaty face every time, after each blow, the fists come back on guard near the face and the intense gaze, focused, attentive, ready.
His eyes follow the opponent to place punches and kicks quickly and powerfully.
She is practicing the technical part of women’s personal defense with programs tailored to expert fighting that are based on the development of core capabilities and attributes.
In addition to technical knowledge, however, it is necessary to develop a good level of fitness in addition to technical knowledge.
Fun happens to train girls who are used to running or attending the gym who think they are in good physical shape, until they try some basic caravans used in some combat sports.
Usually some of them end up saying:
“No other workout has put me in trouble like this “
“I can’t believe it, I thought those three minutes weren’t over anymore”
Athletic preparation sessions simulate attack and defense situations, those who perform the exercise must continue to perform the required movements with the training partner until the instructor calls time.
This also makes training challenging because the duration of the sessions is not predictable and it is easy to lose the conception of time making it seem three very very long minutes, an approach very well known to those who practice combat sports.
Although the self-defense in itself does not imply having any particular physical ability, there is no denying that a trained physique and responsiveness are important attributes in the actual application of techniques.
The selection of the best techniques to be integrated into the caravans of athletic preparation is the most useful way to make a “technical” preparation to make them more effective and functional in a real clash situation.
It means learning movements that you will use to perform strokes, not just fitness movements for the purpose of themselves to have a time-focused use of art.
Beware that it’s not just a matter of techniques, because To perform them to their full potential it is necessary to train both the body and the mind, the attention to athletic preparation, characterized by intense physical efforts is also useful to achieve the stress management capabilities in high-risk situations combined with the ability to perform precise and coordinated movements.
How many times do this rountine? My advice at least 2-3 times a week.
The qualities to be researched are therefore:
- Good movement control.
- The ability to use the whole body as a single unit.
- Good coordination.
- Physical endurance under medium and high intensity efforts.
From my point of view even if there are workouts (assuming that you are followed by a professional and trained instructor) that can be valid to improve physical condition such as:
- Interval Running (HIIT)
- the performance-focused Crossfit,
- calistenics focused more on strength,
- the Tacfit focused on mobility,
- Kettlebell (I recommend)
There are many ways to train but it is my opinion that it can be interesting to carry out movements that include techniques oriented to personal defense by inserting desired complications to the technical movement before and after to “stress athletically” the body and train it but within a context.
Now, these simple basic rountines are designed to learn to become familiar with some basic techniques but that at the same time allow you to start developing a good state of form.
This method is also to be used when it is the only type of training oriented to athletic preparation that the person carries out, clearly if athletic activities are already carried out, the didactic approach must be changed.
To perform a correct technique better contact a qualified instructor but I will try to make videos so that you can do the training routines following a video but better the first times be followed by a qualified person.
I am not talking about systems with well-known names such as krav maga or various woman self defence courses because apart from rare cases I have found some really painful and low-level teaching to such an extent that we are on the verge of fraud.
You can also use this rountine to improve important elements such as strength, endurance and confidence in your ability to stay alert and safe on the roads.
This is a simple workout that you can do with your boyfriend, husband, friend, children, both, etc. and that you can also do at home or in a park. My advice is to have an instructor follow you in the rountine to learn your movements correctly but even if you are thinking about starting practicing or doing so in the coming months, you can already start raising your level of physical preparation.
The equipment you need is minimal, just a Pao from Muay Thai.
You can find several also cheap ones.
Ps. Also consider that in addition to improving the physical condition you also earn in “beauty”, martial arts make you better in all senses.
Training base (An 8-exercise session to be stronger):
This 26-minuteworkout, to do with a partner or workout partner, is a good way to build a good physical level base.
Use combat sports moves to improve strength, power, and safety and to drain stress.
- Exercise 1 of 8 – Let’s get started!! Touch to the shoulder and touch to the knee (7 minutes). You and your sparring partner (your training partner) face off in the combat guard position and move freely in all directions while keeping the guard to touch the outside of each other’s shoulders and knees. Continue for three minutes, rest for a minute, then repeat.
- Exercise 2 of 8 – Squat (1 minute). A strong and powerful blow starts from the core and the lower part of the body. Train it this way, start from standing holding your feet to shoulder width, and you lower yourself to the squat position, then push on your heels to get back on your feet. Repeat at a good frequency for 60 seconds. This will be the active pause between each technique.
- Exercise 3 of 8 – Arm and knee stop (3 minutes per head). Your training partner holds a hitr (pao) and attacks you with a wide shot. You block it with your forearms, then grab your shoulder and arm and hit the hitman with one knee and then another then your training partner takes a few steps back and hangs up. Reverse after three minutes.
- Exercise 4 of 8 – Alternate ground knees (1 minute). A strong and powerful blow starts from the core and the lower part of the body. This time train him starting with his feet wide, he brings one knee to the ground and then the other, then you lift the knee and then you lift the other and stand again you come down with one knee leaning on the ground and after the other and you rise to your feet and so on. Repeat at a good frequency for 60 seconds. This will be the active pause before the next technique. Ps. Alternatively, the first few times you perform the simple squat every time.
- Exercise 5 of 8 – Vacuum punches (3 minutes). Close your hands with your fist (with your outer thumb I recommend). Perform the fist movements of Jab, Cross, Hook, Uppercut correctly both as a leg thrust movement and breathing, returning to the guard and performing the basic steps (footwork). Always perform in combination of two or three strokes. Move all the time.
- Exercise 6 of 8 – Jump Squats (1 minute). A strong and powerful blow starts from the core and the lower part of the body. Train it this way, start from standing holding your feet to shoulder width, and you lower yourself to the squat position, then push on your heels to get back on your feet but this time you push to make a jump up. Repeat at a good frequency for 60 seconds. This will be the active pause between each technique.
- Exercise 7 of 8 – Unload punches and sprawl (6 minutes). Throw a barrage of heavy punches at the hitr. When the sparring partner beats the hitters do the sprawl (you drop yourself to the ground), make a burpee (from squats go forward in support on the outstretched arms, stretch the body back, bend on the arms, call your legs near your arms, come back to rest on your feet, you rise) and start again with your fists. Reverse with your training partner after three minutes.
- Exercise 8 of 8 – Alternating lunges (1 minute). A strong and powerful blow starts from the core and the lower part of the body. This time train him like this, Starting with his feet to the width of his shoulders, he takes his knees to almost touch the ground and you get back to your feet and do the same thing with the other leg, alternating them. Repeat at a good frequency for 60 seconds.
- 5-minute defatication (drinking and catching breath by lying on the ground with arms and legs apart)
- Second round of rountine! If you feel like it!
Rountine base of athletic preparation for women’s personal defense.
The training is typically aerobic, with spikes in anaerobic intensity.
The estimate of calories burned by a 30-year-old normalopesed woman is around 350-400 kcal, with an average heart rate of 68 and a maximum of 97 (data measured with a Polar ft4 heart rate) contributing to fat loss and toning.
Preparatory exercises and circuitry summarize all body movements to improve endurance, strength, responsiveness and speed.
The benefits of training are not only physical but also improves the management of stress, self-confidence and skills.
A typical women’s personal defense training lasts for 2 hours and has a precise path. A first hour of heating, stretching, athletic preparation circuits and the second hour of techniques, case studies, ground fighting, sparring, tools, psychology, etc. all clearly inserted in a gradual and built path with professional teaching to allow a real progress of one’s skills.
Ps. The Expert Fighting program for women’s personal defense is based on 80 structured meetings consisting of 60 written lessons. A real educational path, who wants shortcuts go ahead,is full of courses made to take your money and from which you will learn nothing except 4 “moves” that you will never be able to apply.
Good training and have fun with the rountine base of athletic preparation for women’s personal defense.
Street Fight Mentality & Fight Sport