Tuesday Strength & Conditioning - Reaction Drills & Rear Headlocks
Training Goal
Prepare mentally and physically to withstand an attack and overcome the aggressors.
Objectives
Expand our effective striking foundation to consistently land clean, effective strikes.
Enhance our functional strength and stamina to outlast an opponent.
Continue developing strategies to overcome a larger, stronger opponent.
Learn to defend the Takedown.
Learn to affect the Takedown.
Control the Ground & Pound
#1 Make good choices to avoid conflict whenever possible. Civility, maturity and respect should be part of your protection plan.
WARNING: Graphic Violence
Neighbors’ verbal argument leads to a double homicide [execution], followed by the suicide of the assailant. LINK
5:15-5:40 Striking Development - Reaction Drills
5:00 Discussing the Talking Point: What’s your “immediate action” plan for reacting to an attack?
Talking Point: Reaction Drills
What counter-attack will you use?
Why are you using that series of strikes and controls?
When do you launch your counter-attack?
What results do you expect?
What should you do next?
EXP: A few tips on How to Win a Street Fight - 4 Ways (youtube.com) w/ Tony Jeffries.
Talking Point: Escaping the Rear Headlock
Get your balance and control the squeeze.
Pry your head out if you can and that is the better option.
If you can get out, slam them on their shoulder.
Now escape the headlock:
Cross Face them and pressure your way out or
Start bouncing their head off the planet.
Escape to and Arm Bar / Wrist Control or Break Contact.
What should I do next?
Advantages and disadvantages?
EXP: Escaping the Rear Headlock w/ Kevin Goat Headlock Escape - Self Defense with Kevin Goat - YouTube
Get your balance and angle of attack for a taller attacker.
Good when they are close and closing distance.
Good when my hands/arms are tied up.
Elbows are a great follow-up strikes.
What did you see…what have you learned?
20:00 Striking Development Warm Up
5 Sts x 4 Evs = 20 Rds / 2-Person Team = 10 Rds / 2 Evs ea. x 0:45/0:15
St01 1,2 Combos focused on Controlling Distance & Delivering Power
St02 Rear Hard Parry, 3, Rear Elbow Combos to Counter Attack
St03 Teep, 2, Clinch & Rear Knee Combos focused on Balance & clean Knees
St04 Lead Hand Parry, 2,3, Rear Elbow Combos focused on Footwork & Closing Distance
St05 Teep, Rear Leg Roundhouse, Lead Leg Check Kick to Immobilize
5:40-5:55 Strength & Conditioning Circuit
15:00 Strength & Conditioning Circuit
5 Sts x 6 Reps = 30 Rds / 2-Person Team = 15 Rds / 3 Reps ea. St x 0:20/0:30
St01 BOSU 15 lb Kettle Bell Shove Press for Grappling Balance
St02 25 lb Plate (Rappid) Curl Press for Balance & Core Strength
St03 25 lb Plate BJJ Overhead Pulls for Balance & Core Strength
St04 10 lb Ball Slam & Sprawl for Core Power
St05 GPB Guard Defense Twists for Grappling Power
5:55-6:00 Class Q&A
Individual Critiques & Improvements
Questions