Self-Protection For the Everyday Person
I came across Target-Focus Training after my friend was stabbed to death on the steps of my high school in 2003. Target-Focus Training is the only system I recommend and that has stood up to every criticism I’ve heard. Not a martial art. It is my system of using violence for self-protection. It covers weapons, multiple attackers, etc. It doesn’t take years to learn and you can expect to have a massive paradigm shift in your thinking. You don’t need to be bigger, stronger, faster, more athletic than your attacker. Learn what real violence is.
Defeating Weapon Attacks DVD: I would recommend this if your concerns are knives (edged), clubs (impact) or guns (firearms). You will learn that striking is the foundation, it doesn’t matter what your attacker is doing and that the brain is the most dangerous of weapons.
Striking DVD: It’s not just punching or kicking. Learn to generate force 3.5x your bodyweight. The gemstone of this series is multi-striking and multiple attackers. I would recommend this with or after Defeating Weapon Attacks.
Live Training: The focus of a live training seminar is to get knowledge across. Learn to destroy the human body in an objective way. This is not a martial arts conditioning class where people yell at or intimidate you. I took the plunge in 2007. Highly recommended. You can see a clip here.
Joint Pain-Relief & Injury-Proofing
By moving the joints in 3-dimensions, you are staving off injury, reducing pain, tightness and are ‘drinking from the fountain of youth’.
Here are some articles to get you started:
- How I Overcame My Knee Pain with One Kettlebell Exercise
- Video: Russian Kettlebell Slalom for Knee Pain Relief
- Who Needs to Do ‘Pain-Free Joint Mobility’ Exercises and Why?
- Best, Free Physical Recovery Program for Military, Law Enforcement & Desk Workers
- 2 Deep Release Exercises for Keyboard Typists & Weight-Lifters with Wrist Pain
Step 1 – The program is called RESILIENT: Advanced Kettlebell Drills and Insider Secrets for Playing Hard and Hurting Less “…for restoring and reinforcing your body’s ‘rebound strength’…weak links”.
I generally recommend 26-pounds in almost all cases. (If you are a larger, above-average strength male, then 35-pounds may be good for your shoulders or knees).
If you rolled your ankle, get the H.E.M. Ankle Rehab Method. In 2013, I hopped off a curb and inverted my left ankle. My ankle was purple and swollen for days and I couldn’t walk. I found this program after searching online and it does work. Fix your ankle in 3 – 7 days using a combined method of hydrotherapy, massage w/ castor oil, mobility and strengthening exercises.
Step 2 – Perform deep myofascial release:
As prescribed, do your mobility drills daily. For deep release, do Ageless Mobility – Pain Free Wellness for Longevity (DVD & Audio) – a 1+ hour, head-to-toe, easy-to-follow, flagship program. Its protocol combines Yogic stretching with dynamic mobility exercises done from head to hamstrings.
The audio and video quality is very good on the DVD. See a preview of the program demonstrated for FREE at a live Arnold Fitness Expo.
Step 3 – Commit to an exercise program that will challenge your spirit and won’t break the body:
A complete physical fitness program that is built on your health and meant to be performed for longevity, will include the proper programming in the following order:
II – Exercise
- 3-5 Method for Special Weapons & Tactics Teams
- Total Strength & Conditioning Package
- Greasing the Groove for the Fighting Man
- Marine Force Recon Workout
- Kettlebell Training for Rucksack Marching
- Bodyweight Drills for Strength & Cardio
- Kettlebell Ladder Swing Routine
- Simple & Sinister Swing Volume Variability
- If You Don’t Have Heavier Kettlebells Yet
- Ladder Method for Bodyweight Pull-Ups
- Weighted Pull-Up Methods
- Enter the Kettlebell Plus+
III – Static Stretching Cool-Down (Such as Yoga, Ageless Mobility, etc.)
IV – Foam Rolling (Foam rollers, ball, self-massage tools)
Premium Military-Grade Kettlebells
I follow the Simple & Sinister program, which is what I generally recommend above all else. I use premium, military-grade DragonDoor RKC Kettlebells. For men, you’ll need the following to the complete the Simple goal of 100 swings in 5 minutes, 10 Turkish Get-Ups in 10 minutes using 70 pounds.
If you do decide to finish the Sinister goals, which is the same as above, but with 106 pounds, you’ll need the following: