This week the fitness tip of the week will focus on warm up,
Let’s take a look at the benefits and why it is important to warm up before exercise:
- Helps prepare the body for the workout ahead
- Helps raise the heart rate gradually
- A raised heart rate will help deliver blood and oxygen to the working muscles
- By warming up properly you are helping to reduce your chances of injury
- Warming up properly will increase your body temperature and therefore helping to relieve stiffness flexibility
- Burn calories
- Lose weight
- Get in shape
- Improve you cardio
Here is a simple warm up you can do to get started:
Watch the Hammer fist / front kick combination works in an attack situation
The technique of the week
This week we will look at another very effective combination to work on and that is the downward hammer fist strike followed by the front kick. What I really like about this combination is the power that can be generate from it. Regardless of whether you do kickboxing, boxing, mma or self defense you have to use combinations that flow. Let’s once again break down these 2 techniques.
The Hammer Fist
How to:
1) Make a strong fist
2) Pick the elbow up to the side around head level
3) Bring your fist past the elbow level
4) Turn your fist outward
5) Use proper body mechanics
6) Strike in a downward motion
Hit with the outside of your fist
Target Area:
1) Anywhere in the facial area of your attacker
How to do a proper front kick:
1) Lift the knee up into a cambered position
2) Thrust your foot into the target area
3) Hit with the point of your shoe, sole or heel
Target areas
1) The groin
2) Thigh
3) Knee
4) Shin
I really want to drive this point home to you and that is the fact that you have to practice what you learn over and over again to make this or any other combination effective. In an attack situation you will have less than a split second to react so the combination you are going to use has to be executed as well as possible.
Always use correct body mechanics and technique when practicing these strikes. The equation to developing maximum power is speed, body mechanics and the use of proper technique.
How to drill this combination:
1) Start by working on the downward hammer fist for a slow set of 10 then a fast set of 10. Repeat twice and do both sides.
2) Now do a set of front kicks half speed for 10 reps then full speed for 10 reps repeat the drill twice.
3) Now it is time to put the 2 techniques into a combination, do a set of 10 half speed then a set of 10 full speed. Repeat twice and remember to work both sides
Train hard and be safe,
Joel Wasel
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Safety tip of the month – GET IN SHAPE!
As a martial artist with almost 35 years of experience one of the things I continually repeat to my students is physical fitness. Think of this logically what do you real have control of, and my answer to them every time is their fitness level everything else is out of your control.
What do I mean by this? Can you control when you could be attacked and the answer is “NO” can you control what your attacker is going to do and once again the answer is “NO!” But you can control your conditioning.
So this week I am giving you an abs workout to start your transition to losing weight and getting into shape, or for those that are in shape here is another routine you can use. Start by doing this 5 minute routine 3 times a week and watch your progress.
5 Minute ABS workout
Technique of the week
The Downward hammer strike
I will know introduce you to an incredibly powerful technique and that is the downward hammer strike. The nice thing about this technique is it is easy to learn and regardless of your size can be a devastating blow. My thoughts are that in order for a self defense system to work it has to have techniques that are easy learn and apply. The hammer fist is one of my favorite techniques to teach and now I will teach you.
How to:
1) Make a strong fist
2) Pick the elbow up to the side around head level
3) Bring your fist past the elbow level
4) Turn your fist outwards
5) Use proper body mechanics
6) Strike in a downward motion
7) Hit with the outside of your fist
Target Area:
1) Anywhere in the facial area of your attacker
Remember when doing any of the self defense techniques you have learned to emphasize proper body mechanics. Learning an effective self defense system can be the difference of you escaping an attack situation and getting to safety. In order for you to develop a true sense of self – confidence in your ability to defend yourself you must continually practice what you have learned in order to perfect the techniques. There are no easy answers to escaping an attack situation, but by training in a realistic self defense program you are giving yourself the best chance possible.
Stay safe,
Joel Wasel
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Free self defense technique – Self-defence combo in action
Watch how to apply the elbow and knee combination in a potentially life threatening scenario.
Now why this combination is so effective is because of the quick reaction time of the potential victim. With confidence and practice you are able to apply what you have learned and escape a dangerous situation that otherwise might have had a devastating outcome. So incorporate these techniques into your physical fitness program and learn how to protect yourself!
This weeks self defense techniques
Let’s concentrate on two very effective techniques that are used in women’s self defense today
1) The elbow strike
2) The knee strike.
Both of these attacks can be devastating strikes and with the use of proper body mechanics you will be able to produce devastating power. Remember to practice all the self-defence techniques you learn on a regular basis and develop the necessary confidence in order to apply them when faced with an attack situation.
How to do the strikes properly:
The elbow strike
1) Pick up the elbow so it is horizontal to the ground
2) Pivot your body inwards
3) Always emphasize proper technique and body mechanics
4) Impact into the target area with the forearm
5) Return to your starting position
Target area
1) The facial area of your attacker
How to do a knee strike
1) Raise the knee upwards
2) Extend your hip outward
3) Push into the target area
4) Return to your starting position
Target areas for the knee strike
1) The groin
2) Quad
3) Midsection
Both the elbow and knee strike are two very easy techniques to learn but can have devastating results. It is important in any self defense situation to react quickly and with confidence in order to maximize the success of your escape. Always use the proper body mechanics and technique in order to generate as much power as you can. It is so important to realize that self defense is the most realist martial art there is because this is a situation you may not get a second chance.
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Safety Tip
Always know who is on the other side of the door by looking through the peep hole as well as asking who it is. Bring your cell or house phone with you in case you feel uncomfortable and need to call the police right away. Never get pressured or feel obligated to open the door to a stranger no matter how much they are trying to convince you. If you are not sure ask them to show you some form of identification, even then trust your gut feeling. Tell them you have company over and this is not a good time can you get a number from them and reschedule.
Always maintain a confident and strong tone in your voice and never show signs weakness. If they persist on you opening the door say “No” and tell them you will call the police. Try to remember what they look like and take note of any markings that might help identify them.
The Palm strike Front kick combination
Practicing the Palm Strike Front Kick Combination
Application of the Palm Strike Front Kick Combination
This week’s focus will be on putting the palm strike and front kick together into a basic yet effective combination. It is important to realize that you do not have a lot of time to react in an attack situation therefore you have to use what works. Now there are a lot of people that like to teach fancy moves but like everything else the more complicated it is the more practice it will require and generally it has a lower percentage of working. All self defence programs require a lot of repetition so that you will be able to apply what you have learned with confidence.
When using the palm strike aim at the face of your attacker and strike hard with confidence. This requires proper technique and body mechanics in order to generate maximum speed and power in order to make this strike as effective as possible. Follow up the palm strike with a front kick, this technique can be aimed at the shin, knee or groin area. When doing the front kick, raise the knee as high as possible and thrust your foot into the target area with power. Your goal in any attack situation is to create a reaction that enables you the opportunity to escape and get to safety.
Good luck and be safe,
Joel Wasel
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Weekly safety tip,
1) When jogging always try to run with a partner
2) If that is not possible run in an area that is well lit and there are other people around
3) Change up your route and times so you are not so predictable
4) Always let someone know where you are and when you will be back, communication is essential for your personal safety
5) When running with head phones still allow yourself to hear and be completely aware of what is going on around you
6) If you have a bad feeling about someone around you leave immediately
Palm Strike and Front Kick Pad Work Drill for Self Defense
FRONT KICK
PALM STRIKE
Self Defense-Pad Drills
This week we will focus on pad drills and why they are so beneficial and essential to your Self Defense training.
Let’s start off by looking at 3 different methods the Rapid Fire Self Defense and Fitness System uses:
1) Doing the strikes in the air
2) Hitting Pads
3) Situational training drills
Hitting pads are one of the most effective ways to help you increase your speed, develop power and get a true feel for the technique. Once you start to see and feel how your strikes are getting stronger, faster and more powerful you can now start to develop a real sense of self confidence in yourself. I cannot emphasized enough how important of a role self-confidence plays in your ability to defend yourself. When you train hard and give it all you got then you will be able to believe in yourself 100%.
How can somebody develop self-confidence for self defense?
One method is to practice what you have learned over and over again and be honest with yourself. Patients play a very important role in developing the skills necessary to defend yourself in an attack situation. Always keep in mind that it takes practice, patients and time to get to that level.
Can pad work help your fitness level?
The answer to that question is yes by hitting pads you will help to strengthen and tone your body and improve your overall conditioning and fitness level.
Here is what I recommend to students when doing pad work drills,
1) Start off slowly emphasizing proper technique
2) Slowly begin to increase power and speed as you become more comfortable with the strikes
3) Don’t sacrifice technique to try and hit harder
4) Always use proper body mechanics
5) Don’t hold your breath
As you consistently train these drills you will start to become faster more powerful and develop the confidence you need to learn how to defend yourself.
Pad drill for the palm strike and front kick
-1st set half speed for 10
- 2nd set full power for 10
Then repeat with the other side, go through this drill 3 times.
Good luck and be safe,
Joel Wasel
Ps. For the complete Rapid Fire Training system go to the Rapid Fire product’s page.
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The Rapid Fire Self Defense and Fitness system not only works on teaching basic techniques on how to defend yourself but also uses common sense and safety strategies that everyone should learn and follow. Remember prevention and common sense are two of the strongest self-defense strategies anyone can use.
1) Always park in well-lit areas and lock the car doors even if you are only gone for a few minutes.
2) Walk with confidence. The more confident you look the stronger you appear
Technique of the week
This week we will work on a basic body mechanics drill.
Our body mechanics drill will be used to maximize our speed and power by having the whole body work as a complete unit. This is the most important part of learning how to generate strong and powerful strikes.
Body mechanic drill
1) Start with your feet shoulder width apart.
2) Step back with your right leg maintaining shoulder width in your stance
3) Place both hands on your waste
4) Put a slight flex into your knees
5) Pick up the heel of the right foot
6) Pivot on the ball of the foot bringing your knee hip and shoulder forward
7) Then return back to your starting position
When doing this drill correctly you will feel your weight transfer to the lead leg. It cannot be emphasized enough that in order to deliver as much power as you can the whole body must work as one unit regardless if it is a palm strike, elbow, knee or kick. This is a drill that should be practice over and over again as every technique you will use requires proper body mechanics.
Good luck and keep on practicing,
Joel Wasel
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THE SAFETY TIP OF THE WEEK
Be very aware of isolated spots like underground parking garages especially at night or after business hours when very few people are around. If possible always have someone walk you to your car for examples ask a co-worker, security guard or a friend, most people would completely understand and be more than happy to oblige you. If you think you are being a burden change your way of thinking and put yourself in their shoes, would you help someone else out? This is your personal safety we are talking about and more than likely you would do the same for someone else if it would help insure their safety. It is always best to be safe than sorry. Rapid Fire Self Defense and Fitness is a women’s program that teaches self-defense and strategies.
Watch this video and see what to do and what not to do in an attack situation.
THE FRONT KICK
http://www.youtube.com/watch?v=Jglrl11V7ik
The front kick is one of the most easy to learn self defense techniques you can use and when executed correctly can be a very effective and devastating strike. The front kick along with the palm strike can be a very useful combination when used in the Rapid Fire striking sequence of high, low, middle and clear. This combination can be used in a number of different attack situations and therefore it is a must learn when developing your overall self defence system. The Rapid Fire Self Defense and Fitness program teaches very simple and basic combinations that anyone can learn.
How to do a proper front kick:
1) Lift the knee up into a chambered position
2) Thrust your foot into the target area
3) Hit with the point of your shoe, sole or heel
Target areas
1) The groin
2) Thigh
3) Knee
4) Shin
It is important to realize that the front kick when executed properly can be a very powerful technique. You do not have to pin point this strike exactly but rather just make contact and use it to distract your attacker. Always remember your goals in an attack situation and that is to create a window of opportunity for escape and get to safety.
Good luck and be Safe,
Joel Wasel
Rapid Fire Self Defense and Fitness Program
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The Self Defense Safety Tip of the Week
Don’t let drugs or alcohol cloud your judgment always trust your instincts
The Self Defense technique of the week
Click this link and watch how to do the palm strike on youtube
The Palm Strike from the Rapid Fire Self Defense system
The Palm Strike
The palm strike is one of the most effective self defense strikes that you can have in your arsenal. This is a very powerful & explosive technique that when done correctly with the use of proper body mechanics can do a lot of damage to an attacker. Most importantly this strike will create the necessary distraction needed to create that window of opportunity to escape and get to safety. It is important to practice this technique in the air, into pads and simulated attack situations. Remember the more prepared you are the better your chances of escaping an attack situation.
For an example of how to do a proper palm strike please check out Rapid Fire Self Defense on Youtube.
How to do a palm strike:
1) Open your hand
2) Put a flex into your fingers
3) Bend your hand back at the wrist
4) Strike with the bottom part of the palm into the desired target area
Target area:
1) Chin
2) Mouth
3) Nose
4) Eyes
5) Throat
6) Groin
It must be stressed over and over again that everyone should learn how to defend themselves as well as have a plan when being confronted with an attack situation. Remember the old expression “practice makes perfect.”
Good luck and be safe
Joel Wasel
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WHAT TO LOOK FOR IN A SELF-DEFENSE PROGRAM
Being the Creator of “The Rapid Fire Women’s Self Defense & Fitness Program” as well as a Professional Martial Artist with over 30 years of experience one of the most common questions I hear is what should I look for in a good Self-Defense program.
In order to answer that question lets take a look and see what is involved in learning Self-Defense. The equation to a successful Self Defense program will incorporate the following 5 essential components
1) Awareness
2) Confidence
3) Avoidance
4) Preparation
5) Common Sense
I feel very strongly that missing any parts of this equation and your self-defense program would not be complete.
Now let’s take a look at what specifically makes a Self-Defense system work. First off and most importantly the program itself must be realistic. Second the system must be taught in a way that makes it very easy for everyone to learn and understand. The third thing to look for when learning self-defense is that the techniques being taught are simple, practical and effective. The last thing is that the program you are enrolling in must allow everyone the opportunity to learn it regardless of age, shape or fitness level. I am a big fan of the K.I.S.S. theory of “Keep it Simple Self-Defense.” Remember what your main goal in an attack situation is and that’s to create a window of opportunity for escape and get to safety. All to many times people think they are learning how to beat up their attacker and nothing can be further from the truth.
Like everything else self-defense has had to evolved with the times and therefore the program you enroll in must have a dual purpose and outcome of not only teaching you how to defend yourself in an attack situation but also help get you in better physical condition to help increase your odds of a successful escape.
An effective program like the Rapid Fire Self Defense system should be taught in a way that you can practice these new techniques you are learning on your own or with a partner in 3 different ways in the air, into pads and different attack situations. By using these 3 methods of training you will learn to maximize your speed and power, develop a true feel for the techniques, build your self-confidence and practice actual attack situations.
It is so important to know that there are no secrets to learning Self-defense and preparing yourself both mentally and physically to the best of your ability is absolutely essential. It is importance to become as confident as possible with these new techniques you have been taught and the only way of achieving this goal is by practicing what you have learned over and over again until your reaction becomes second nature. There are no guarantees with self-defense therefore the more prepared you are the better your chances of a successful escape from an attack situation.
Always remember to be safe,
Joel Wasel
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The Rapid Fire Self Defense and Fitness program definition for Awareness:
“Be aware of your surroundings and circumstances at all times, never let yourself be caught of guard.”
One very import part of the Self Defense equation is awareness and this is something that everyone can follow at all times. It can’t be emphasized enough that women should always be aware of who’s out there and what is going on around them at all time. You should always trust your instincts no matter how trivial it may seem, if you feel uncomfortable in your surroundings LEAVE. For some people it is a matter of re-educating yourself about simple safety tips that can make a huge difference to your personal safety.
1) Don’t let drugs or alcohol cloud your judgment.
2) Watch out for unwanted visitors. Always know who’s on the other side of the door before you open it.
3) Be very aware of isolated spots like underground garages, offices after business hours and apartment laundry rooms. Attackers will use any tactics they can to catch you unprepared.
4) Avoid walking or jogging alone especially at night. Vary your route and stay in well-traveled well-lit areas.
A complete Self Defense program needs to educate its participant’s about all aspects of protecting yourself. The topic of this discussion has been awareness and how just a few very simple safety tips can make the biggest difference to your personal protection.
As the creator of the Rapid Fire Women’s Self Defense and Fitness program I have put a huge emphasis on preventing situations before they happen. It is very easy to follow these simple safety tips but with the busy life that most of us lead we tend to overlook what is important and what is not.
Awareness is just one part of The Rapid Fire Self Defense equation on how to prevent you from being caught off guard. Remember the most important thing is for you to be safe so that you can enjoy al the happiness and joy that life will bring you.
For more information on Rapid Fire check out www.rapidfire.tv
Be safe,
Joel Wasel
Creator of Rapid Fire Self Defense
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