Self Defense Training

• Training methods are as important as techniques
  
• Every method has strengths and weaknesses
  
• Mix methods to balance shortfalls
  
• Train against completely uncooperative opponents
• Dynamic movement should be a part of most drills
  

Realistic Training & The MMA Base

One of the most difficult elements of a self defense situation is the mental shock of being physically attacked. Even a light blow or grab can cause a person who has not experienced such contact to mentally freeze. For this reason and others, it’s very important to include sport style sparring (boxing, kickboxing, wrestling, etc.) in self-defense training. In this type of training you get used to not only getting hit but also hitting another person. Unequal training where an attacker is fully padded and unable to mount a real attack is not sufficient. Time must be spent FIGHTING with another capable opponent. This does not mean you need to get injured or do too much too fast. The sparring progression below is a great way to start, and in our experience beginning with learning to attack and defend against the most common attacks in light sparring builds a realistic foundation.

Going Beyond

However, sport style sparring is not enough. Sports have rules that prevent the most damaging techniques from being used, and without these techniques weight classes must be implemented. In self defense there are no weight classes, and anything you can do to get an advantage should done, including using a weapon. Pre-arranged drills are a necessary compliment to sparring, in which the most damaging techniques can be practiced at full intensity, with no gear, and very little chance of injury.

Progressive Resistance

Both sparring and pre-arranged drilling should progressively lead to the point where the participants are not cooperative. Additionally, nearly all drills should have very dynamic movement. If you strike at an attacker he will move. If you hit him, he’ll likely cover and move. If you miss him, it will be because he covered or moved. Having your partner strike at you and then stand still with his arm out in the air is entirely unrealistic. Dynamic movement must be included in most drills!

Basic Sparring Progression

Below you'll find a video and description of the basic sparring progression we use to get students used to fighting...hitting, being hit, and experiencing rough contact. Obviously, the video only shows training at a relaxed, easy pace. Once you're comfortable with such a relaxed pace, you should use gloves and a mouthpiece and increase the intensity as appropriate. After training in the MMA Base, it's time to add more efficient and effective self defense techniques and weapons training.

Gloves and Mouthpiece or Light Open Hand

1. Single High Jab vs. Catch (partners alternate)
2. Single Low Jab vs. Cover (partners alternate)
3. Single High or Low Jab vs. Catch or Cover (partners alternate)
4. Single High or Low Jab vs. Catch or Cover (no pattern)
5. Multiple or Multiple High or Low Jabs vs. Catch or Cover (no pattern)
6. Same as above but substitute Cross vs. Shoulder Roll
7. Single H or L Jab or Cross vs. Catch, Cover, or Roll (partners alternate)
8. Single H or L Jab or Cross vs. Catch, Cover, or Roll (no pattern)
9. Multiple H or L Jab or Cross vs. Catch, Cover, or Roll (no pattern)
10. Single Hook vs. Cover or Evade (partners alternate)
11. Add Hook to above mix.
12. Single Jab or Single Inner Thigh Round Kick (groin kick substitute)
vs. Catch or Knee Raise Cover (partners alternate)
13. Integrate Kick vs. Knee Raise into Jab and Cross sparring.
14. Integrate Kick vs. Knee Raise into the entire mix.
15. Single Cross or Thai Kick (Outer Thigh) vs. Shoulder Roll or Cover (partners alternate)
16. Add Thai Kick vs. Cover into the mix
17. Single or Double Leg Takedown vs. Tackle Defense
18. Add Takedown and Tackle Defense to the mix.

...add clinch and ground wrestling in a similar fashion.