Self Defence Fitness
Sample Lesson Outline
Goes for approximately 1 hour depending on your requirements
Initial Consultation
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Introduction
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Establishment of goals and outcomes ie what do you want to acheive and how you can acheive it in terms of fitness and self defence
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Personalised training programme design
- Together with your trainer, in consideration of your goals and health and fitness appraisal, you'll put together an outline of a training schedule. If you decide to continue your training with us, this along with your health and fitness appraisal and any other concerns you have will be assessed by one of our Personal Trainers to create a complete training schedule cutomised to your requirements.
Please note: if there are multiple people undergoing the training, only one training programme will be created. Extra training programmes can be created at an extra cost. Please ask your trainer
Work-out
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Warm up
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Ready Stance
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How to perform a Knock-out strike
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How to generate maximum power in your strikes
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A simple combination, when if used correctly, will almost certainly floor any opponent
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Your choice of one of the following:
- Why balance is the key to Self Defence, and how to use it to your advantage
- How to use your opponents strength against him
- How to escape from any arm or wrist grab escape, no matter how strong your opponent is
- A couple of easy to use and very effective locks and how to adapt them to different situations
- How to escape from a bear-hug
- How to defend against common strikes
- How to escape from a standing side head-lock
- How to apply a simple and very effective choke hold
- How to use common items to defend yourself, including how the common pen can be used as a very effective weapon
- Simple weapon strikes, including the correct way to hold and stand with a weapon
- What to do if someone tries to strike you with a weapon
- What to do if someone holds a knife to your throat
- What to do if someone pulls a gun on you
- Cool down and stretch
- Athletic and strength exercises are intermingled with the program to your trainers discretion, and your preferences
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