I have to say I am not a fan of the name, but I do see where they are coming from. As one of there senior instructors I have had the concept to review for about a year now but only decided to give it ago at the start of the year. The purpose of the Program is to instill real self-defense skills in a fun, high intensity workout. Basically you are doing drills from the first two modules in Self Defense Training System. Looking at the bigger picture I can also see how doing this will teach you to strike with real power, and as you get used to each session you will hit harder, and much faster.
The workout below is known as "The Knuckle Duster" it is in a 50 minute format. It has a warm up, tactical, overload and cool down section. The warm up consists of dynamic stretches that will increase body heat and blood flow. The tactical section is the combative tactics training. The overload is when the body is warmed up and ready to be pushed beyond its comfort zone. The cool down is for your static stretches. It will bring the heart rate back down and the muscles are ready to be slightly stretched and lengthened.
Fitness Defense Session Overview
a. 10 minute warm up and stretch
b. 30 minute Circuit Training with Dummy , Bags or Pads or partners
c. 6 minute Physical Over Load
d. 4 minute Cool Down
O.K. Last get to it, In the post I made on the 11th January I promised you something very different and this is it, we call it the “Knuckle Duster”
1. Warm up 10 minutes
a. Swing arms side to side (1 minute)
b. Earth and Sky stretch (1 minute)
c. Side to side Hamstring stretch (1 minute)
d. Leg straight body hang (1 minute)
e. Legs spread on the floor- side to side stretch (1 minute)
f. Lunge and wrap stretch (1 minute- 30 seconds each leg)
g. Side hops (1 minute)
2. Circuit Training 30 minutes- 1 minute of work, one minute of rest if you can work with a partner. 40 seconds of work, 20 seconds of rest.
Do the circuit at least twice to cover each hand. Remember the following stance, elbow up, chin down, hit hard.
i. Horizontal Edge of Hand
ii. Vertical Edge of Hand
iii. Heel of hand
iv. Chin Jab with Post
v. Ear Box
vi. Double Chin jab
vii. 3 Count Chop Drill (Standing)
3. “PT” Physical Training (6 minutes)
a. Burpees (30 Seconds)
b. Push Ups (30 Seconds)
c. Free Squats (30 Seconds)
d. Mountain Climbers (30 Seconds)
e. Leg Thrusts (30)
f. Superman (30)
g. Burpees (30 Seconds)
h. Push Ups (30 Seconds)
i. Free Squats (30 Seconds)
j. Mountain Climbers (30 Seconds)
k. Leg Thrusts (30)
l. Superman (30)
4. Cool Down (4 minutes)
a. Arm swings (1 minute)
b. Earth and Sky (1 minute)
c. Body hang (1 Minute)
d. Deep breathing (1 minute)
Final Note: I am not a huge fan of the gym, it bores the hell out of me, but this stuff is a great stress buster as well as a great form of exercise. Over the last four months I did this workout 56 times, and I will do it again today, especially now I have just stood on the scales and found that I have lost 15lbs of fat
OTHER FITNESS DEFENSE MODULES KNOW AS THE GRIND & GROUND AND POUND ARE NOW AVAILABLE FROM THE SELF DEFENSE COMPANY.
