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2 The Home Study Manual is meant as a guide for what you will be learning at each belt level. The testing requirements will be very similar to what you have learned, but the grading instructor can request something different. The syllabus and testing requirements are subject to change. For the most up to date syllabus and testing requirements, please create or login to your Global Martial Arts University student account. WAIT! Make Sure You Enroll as a Student You cannot gain the benefits of ranking, instructor support, and the full use of the GMAU student website without enrolling as an official student. If you want to log your training toward earning rank and be fully immersed in the training program, make sure and enroll as a Global Martial Arts University student. Simply go to the GMAU Krav Maga page to look at the student membership options and enroll today. If you have no interest in earning rank or being guided by an instructor, you can essentially ignore this, and just enjoy the training materials. Thank you for your support! -The Global Martial Arts University Team

3 What is Total Krav Maga? Total Krav Maga is an official teaching system of Israeli Krav Maga. Krav Maga ( contact combat ) is a dynamic hand-to-hand system developed in Israel that involves striking, grappling, brutal counter attacks, and overall common sense concepts. The military form of Krav Maga has been modified to some extent to be more relevant to common civilian scenarios (due to a lack of guns, boots, and other general attire found in military situations). Krav Maga philosophy emphasizes recognizing and neutralizing the threat, generally with the most aggression and intensity possibility. Often times, defensive maneuvers become offensive maneuvers by design, and through proper body mechanics. Unlike many martial arts, it is OK to do techniques differently each time. Whereas in a traditional art such as Karate, a knife hand block should also be done the exact same way, with the intent of perfect consistency. In Krav Maga, the goal is not in total finesse, artistic beauty, and bodily consistency but in saving your life. The techniques are more durable and useful in this way, and this mindset is important to maintain while training. The Total Krav Maga teaching system includes 4 different sections of training fundamentals. Here is a brief description of each: Combatives counter attacks, finishing strikes (punches, kicks, knees, elbows.) Self Defense Techniques actual maneuvers to escape common attacks and holds Ground Defense defending on the ground, grappling, and getting back to standing Weapon Defenses defending against weapon threats (blunt, bladed, projectiles) Your journey through Krav Maga will tie in these 4 fundamentals, and involve a great deal of repetition. With every practice session you will be embedding muscle memory, triggering the same fast twitch muscles, and creative reflexive reactions. This serves you well in the actual real life event of an attack or combat-scenario. Through my training in Krav Maga (and other martial arts) I have completely changed my life. I learned true discipline, self defense, fitness, focus, concentration, determination, and so much more. It is my pleasure to present to you the same chance that I had -- to become something different, to do something great - to reach a goal of black belt and beyond; you too have the ability to reach this goal. - Michael Hodge & Michael South / 3 rd Dan Black Belts and Instructors of Total Krav Maga

4 Level Requirements These are the requirements for earning a level certification. Make sure and learn each level in order; and practice hard until you have mastered each component before you take your rank exam. REMEMBER, you must have a partner working with you in the exam video. If you must, find a friend, family member, or anyone (as close to your size as possible) to be in the video with you. They do not have to be martial artists, or even know Krav Maga, as long as they can follow your instructions and be a good training partner for demonstration. Follow this format when filming your level certification exam: 1. Combatives Preferably have your partner hold a shield/mitt/ or firm pillow. You will demonstrate your attacks at full speed, power, and intensity on the target. Demonstrate each combative 5 times on each side. Or, strike on a hanging bag, realistic target bag. 2. Self Defense Techniques Have your partner attack you three times for each move. Or more, if it is a strike-deflection (such as 360 blocking, hallowing, ground defense). a. NOTE : You are also expect to add relevant combatives immediately after escaping a hold/choke/etc., as this is a principle of Krav Maga. 3. Weapon Defenses First explain the idea behind the defense. Why would it be used? Then, have your partner attack at full speed three times for each technique. 4. Mastery Drills Are designed to show your proficiency and instinctive/spontaneous reactions to different attacks. These are found in any live-physical Krav test, as this is the real purpose and principle behind our style and training. Follow the instructions given.

5 Technique Index/Guide to Training with Videos The curriculum is separated by section/rather than level. This means that we have grouped all combatives together in a section, all self defense techniques, all weapon defenses on their own DVDs/streaming video sections. For ease of navigating, finding techniques please follow this guide. Levels 1, 2, and 3 are taught in the Total Krav Maga: Beginner to Intermediate 5 DVD set. Levels 4, 5, and 6 are taught in the Total Krav Maga: Advanced to Black Belt 5 DVD set. In the Rank Requirements section, immediately to the right side of each technique you will find the DVD and the SECTION. Each DVD has multiple sections within it. If you have the physical DVD, you will notice each section has its own submenu. If you are using the streaming edition, you will notice that each section is its own video. Let s take a look at an example: Front Hair Grab DVD 2 - Holds and Chokes For your reference, here is a list of the DVD Numbers, in exact order: DVD 1 Basic Combatives DVD 2 Beginner Self Defense Techniques DVD 3 Beginner Weapon Defenses DVD 4 Beginner Complete Classes for Home Training DVD 5 The Krav Maga Workout DVD 6 Advanced Combatives, Defenses, & Control Maneuvers DVD 7 Groundfighting & Takedowns DVD 8 Advanced Gun Defenses DVD 9 Advanced Knife Defenses DVD 10 Advanced Classes for Home Training To find the exact chapters and technique locations in the Streaming Video edition, please see the Table of Contents/Chapter Index.pdf included in your home study course.

6 Level 1 Certification Punches & Fighting Straight Punches DVD 1 Punches/Fighting Slip DVD 1 Punches/Fighting Combatives Palm Strike DVD 1 - Combatives Hammer fist (inward, side, downward) DVD 1 - Combatives Elbow Strikes #1-7 DVD 1 - Combatives Front Instep Kick DVD 1 - Combatives Self Defense Techniques 360 Blocking DVD 2 Punch and Kick Defenses o partner(s) attacking with strikes everywhere Cover & Advance DVD 2 - Holds and Chokes o partner swings haymaker punch with focus mitt on Single Wrist Grab (same hand) DVD 2 - Holds and Chokes Single Wrist Grab (opposite hand DVD 2 - Holds and Chokes Two Hand Wrist Grab on One DVD 2 - Holds and Chokes Two Hand Wrist Grab High DVD 2 - Holds and Chokes Two Hand Wrist Grab Low DVD 2 - Holds and Chokes Front Hair Grab DVD 2 - Holds and Chokes Side Hair Grab DVD 2 - Holds and Chokes Back Hair Grab DVD 2 - Holds and Chokes Mastery Drill Random Hold/Choke Drill Your partner will randomly attack with any of the wrist grabs or hair grabs have your eyes closed in between each attack. Immediately open eyes, defend, and add combatives (with intensity, but respecting your partner s safety). For 60 seconds.

7 Level 2 Certification Punches & Fighting Hook Punches DVD 1 Punches/Fighting Uppercut Punches DVD 1 Punches/Fighting Bob & Weave DVD 1 Punches/Fighting Combatives Finger Strikes DVD 1 Combatives o hitting piece of paper Defensive Front Kick DVD 1 Combatives o partner walks towards you Back Kick DVD 1 Combatives Thrust Knees DVD 1 Combatives Self Defense Techniques Hallowing DVD 2 - Holds and Chokes o partner kicks you Sprawling DVD 2 - Holds and Chokes o partner tackles you/goes for a takedown Front Choke DVD 2 - Holds and Chokes Back Choke DVD 2 - Holds and Chokes Front Bear Hug (Arms Trapped) DVD 2 - Holds and Chokes Front Bear Hug (Arms Free) DVD 2 - Holds and Chokes Ground Defenses Rear Breakfall DVD 2 Ground Defense Side Breakfall DVD 2 Ground Defense Front Breakfall DVD 2 Ground Defense Defensive Ground Position and Stand in Base DVD 2 Ground Defense o Mastery Drill Standing from the Ground Get pushed over/trip, do rear breakfall into a good ground position, then, try to stand up before your partner can touch you. 60 seconds.

8 Weapon Defenses Overhead Swing (Stick ) DVD 3 Stick/Club Defenses Baseball Bat Swing (Stick) DVD 3 Stick/Club Defenses Knife Uppercut Stab DVD 3 Knife Defenses

9 Level 3 Certification Combatives Front and Side Clinch DVD 1 Combatives o Clinch partner, do knee strikes, or relevant combatives to show control Uppercut Kick DVD 1 Combatives Power Slap (& Preemptive Striking) DVD 1 Combatives o Demonstrate power slap as a combative o Explain and demo the concept of preemptive striking) Headbutts (front, side, back) DVD 1 Combatives Self Defense Techniques Rear Bear Hug (Arms Trapped) DVD 2 - Holds and Chokes Rear Bear Hug (Arms Free) DVD 2 - Holds and Chokes Guillotine Choke DVD 2 - Holds and Chokes Side Head Lock DVD 2 - Holds and Chokes Ground Defenses Stand to Run DVD 2 Ground Defense Clearing Foot Grab DVD 2 Ground Defense Ground Kicks (Front and Side) DVD 2 Ground Defense Mastery Drill - Total Ground Defense Drill This drill will demonstrate your proficiency and understanding of ground. Your partner will shove you back break your fall get in ground position they will actively come in suppressing you, you need to use ground kicks to create space, and eventually stand up correctly. The goal is to get back up as fast as you can; and safely. Have your partner push you. 60 seconds. Weapon Defenses Knife from Front DVD 3 Knife Defenses Knife Attack from Behind DVD 3 Knife Defenses Gun from Front, Pushing DVD 3 Gun Defenses Gun to Forehead DVD 3 Gun Defenses Gun to Forehead, Kneeling DVD 3 Gun Defenses Up & Over Disarm DVD 3 Gun Defenses

10 Level 4 Certification Combatives Downward Leg Kick DVD 6 Combatives Side Kick DVD 6 Combatives Ridgehand Strike DVD 6 Combatives Self Defense Techniques Preemptive Kick Defense DVD 6 Self Defense Techniques Round Kick Defense DVD 6 Self Defense Techniques Choke from Front Against Wall DVD 6 Self Defense Techniques Choke from Behind Against Wall DVD 6 Self Defense Techniques Ground Defenses Choke While Mounted DVD 7 Groundfighting Headlock while Mounted DVD 7 Groundfighting Trap Arm Pop Up DVD 7 Groundfighting Knife Defenses Overhead Stab DVD 3 Knife Defenses Straight Stab DVD 9 Defenses Slash and Miss DVD 9 Defenses Mastery Drill Knife Reality Drill This drill will demonstrate your proficiency and understanding of knife defenses learned to this point. Your attacker will come at you with any of the 6 knife attacks learned to this point. 2 minutes. Gun Defenses Hand Gun From Behind DVD 3 Gun Defenses Hand Gun - Side of Head DVD 8 Hand Gun Hand Gun - Back of Head DVD 8 Hand Gun Hand Gun - From the Front, Low DVD 8 Hand Gun Mastery Drill Gun Reality Drill This drill will demonstrate your proficiency and understanding of gun defenses learned to this point. Your attacker will come at you with any of gun attacks learned to this point. 2 minutes.

11 Level 5 Certification Combatives Scoop Kick DVD 6 Combatives Web Strikes DVD 6 Combatives Mastery Drill Combatives Endurance Drill This drill will demonstrate your combatives follow through, common sense combinations all while being tired. Do 5 burpees or squat jumps, and then any combatives of your choice for 30 seconds (to a partner s bag, or training bag). Do this 4 times through. Self Defense Techniques Rear Naked Choke, Preemptive DVD 6 Self Defense Techniques Rear Naked Choke, Sunk In DVD 6 Self Defense Techniques Bear Hug Lifting from Front DVD 6 Self Defense Techniques Bear Hug Lifting from Behind DVD 6 Self Defense Techniques Mastery Drill Self Defense Reality Drill This drill will demonstrate your proficiency and understanding of all escapes/defenses learned to this point. Your attacker will attack with any hold/choke/grab/bear hug learned to this point. 2 minutes. Ground Defenses Choke from the Side DVD 7 Groundfighting Scarf Hold Defense DVD 7 Groundfighting Guard Escape, Kicking DVD 7 Groundfighting Guard Escape, Floating Ribs DVD 7 Groundfighting Back Mount Escape DVD 7 Groundfighting Knife Defenses Hook Punch with Knife DVD 9 Defenses Knife to Throat, Front DVD 9 Defenses Knife to Throat, Hostage DVD 9 Defenses Gun Defenses Hand Gun - Front of Arm DVD 8 Hand Gun Hand Gun - Behind Arm DVD 8 Hand Gun Hand Gun - Gun to Face Option 1 DVD 8 Hand Gun Hand Gun - Gun to Face Option 2 DVD 8 Hand Gun

12 Level 6 Certification Self Defense Techniques Full Nelson Defense DVD 6 Self Defense Techniques Mastery Drill Total Self Defense Reality Drill (Eyes Closed) Your attacker will attack with any technique from the Self Defense Techniques section. They can punch, kick, grab, rip, bear hub, choke, etc. A complete demonstration of instant reactive defense to combatives. 3 minutes. Control Techniques Punch Defense Finisher Triangle Choke DVD 6 Control Techniques Side Clinch Finisher Triangle Choke DVD 6 Control Techniques Side Clinch Finisher Head Roll DVD 6 Control Techniques Ground Defenses Arm Bar from Guard DVD 7 Groundfighting Kimura from Guard DVD 7 Groundfighting Mastery Drill On the Ground - Reality Drill Your attacker will attack with any technique from the Ground Defenses section. After defending, standing up, disengaging.lay back down on the ground. 5 minutes. Sweeps & Takedowns Scissor Sweep DVD 7 Sweeps & Takedowns Sit-up Sweep DVD 7 Sweeps & Takedowns Leg Sweep Takedown DVD 7 Sweeps & Takedowns Knife/Other Defenses Defend Knife from Guard DVD 9 Bonus Rope to Throat DVD 9 Bonus Gun Defenses Long Gun from Front, Shouldered DVD 8 Long Gun Long Gun from Front, Low DVD 8 Long Gun Long Gun from Side DVD 8 Long Gun Long Gun from Back DVD 8 Long Gun Mastery Drill Total Any-Weapon Reality Drill Your attacker will come at you with any weapon attack angle with any weapon (hand gun, long gun, knife, club, and anything else they would like to come at you with). 5 minutes.

13 Black Belt Examination The Black Belt Exam will be setup by your grading instructor, and you will be notified/invited once you are ready to test based upon your performance, logged hours in training, and skill set. The black belt exam MUST be taken in person, and is no small feat. Intense cardiovascular preparation, thousands of practice repetitions and mental conditioning will be a pre-requisite. The test will be taken in-person at one of our official testing centers. Your grading instructor will give you additional details several months in advance, as to what to expect. Of course the exam will cover Level 1-6 techniques in a fast-paced, reality situation. Earning a black belt in Krav Maga is a high honor, and only those truly prepared will pass this exam. Before your final exam can even be scheduled, your grading instructor will setup a video & written pre-test. Once this is passed, we will schedule a date for your exam at one of our Certified Training Centers.

14 Home Training Guide Now you know how Distance Training works, and what your level requirements are. Sounds simple right? Most home study students have great intentions, but some end up having trouble with training consistency. Often times, students just are not sure how else they can practice, how to improve without an instructor, or how to stay on a schedule that gives them real progress. This home training guide is designed to give you tools and ideas for have a very successful home study training experience. How to Be a Successful Home Study Student Congratulations on enrolling into a Distance Training program! Being a home study student is DIFFERENT than being a physically present student. You must have more self-direction, discipline, organization, and internal motivation. Here are some tips and necessities to being successful: 1. Be Committed to Excellence Let me be clear that my standards for Distance Training & Physically-Present Training students are THE SAME. I have awarded black chevron (and black belt) ranks to several dozen students from my training facility and around the world their performance were in similar levels. You must commit yourself to 100% excellence in your performance from how you train at home, to doing stances, yells, strikes, consistent practice, physical fitness I am looking for your level 10 effort always. 2. Post Your Rank Requirements & Focus Only on These You need to post the current rank requirement that you are working on somewhere you can see everyday. So, if you just began the Ultimate Bo course, you are working on your yellow chevron. Take this sheet form the manual (or make a copy), and put it on your fridge, bulletin board, wherever. Focus on these requirements ONLY don t worry about more advanced techniques right now. First, LEARN all of these techniques by practicing along with the video (this should take 2-4 session with the DVD generally). Next practice and bring out the level of excellence during your practice sessions. 3. Make a Practice/Workout Schedule Ahh ---- everyone gets lazy on this one. You MUST schedule your practice in some way each week or it will not get done (at least, as effectively). I recommend at least twice a week 3 times being better. I

15 would workout for minutes (cardio, kickboxing, flexibility) and then practice with your bo for minutes. Focus on the form you are doing, or the techniques themselves in front of a mirror is great or go outside where it is calming and open. 4. Give it Your ALL in the Video Exam I have had students in the past filming themselves for the video exam and it looked like they were just going through the motions. It was like they were simply practicing with the camera on. THIS IS A TEST!! You must go into the video exam like it is a physically-present martial arts test, where you have hundreds of students and the crowd watching you, along with a panel of black belt judges. Give it 100% in your effort, yells, spirit it WILL show through the video. 5. Immediately Correct Mistakes & Take Criticism Well This last one is most important for your long term success. As a distance student, you must be humble taking constructive criticism and immediately correcting is the way you will make progress. Just read that last sentence again it is sufficient. Good luck and look forward to your many successes in this new journey with you!

16 5 Helpful (& VITAL) Resources for a Home Study Student I am going to share with you 5 resources that you MUST USE if you are a home study student. After working with my own distance training students for over five years, my students have told me what has helped them stay motivated, organized, and on track to getting to black belt. 1. Someone to hold you accountable. Yes, as your instructor I will push you and give you feedback but I am not there with you every day. Most successful students have a spouse, parent, family member, or friend that keeps an eye on them. I am not talking about needed a partner, but someone to (figuratively) kick you in the rear every now and then ok, maybe literally as well ;) i.???what if I prefer to be a loner and that is THE REASON that I am doing a home study course??? Ok, you will be fine. Although it is very helpful to have someone to hold you accountable, you can still make it alone (but you better be disciplined). 2. A makeshift dojo that you call your own. I think it is very important to make an attempt at creating your own training space. I get it, you may live in a cramped apartment, with a roommate or just not have a room or space to spare. THERE IS ALWAYS A WAY (where there is a will am I right?). People often overlook this. If you try to workout in the same place that you eat, sleep, scratch yourself, and watch TV it will be hard to trick your mind (and self-control) into working out and improving yourself. Here are some ideas: i. The Garagedojo - clearing out all of, or half of your garage. Buy some puzzle mats I use the ones from get a wavemaster get a yoga mat if you need to. And put up a few mirrors if at all possible. ii. The Hideaway Training Center this can be done in the living room or a large bedroom. Have a rollup or folding mat that you store in your closet. Move all of your furniture away to the walls pump up your music and/or instructional video change into you martial arts uniform. iii. The Outdoor Okinawa Bring your gear bag, set a 30 minute/45/60 minute timer and get to it. I emphasize the timer if you don t use this, you will have an itch for quitting early at times. You see, by going to a martial arts school, you will be in a set class time from this time to this time --- you must recreate that same experience at home.

17 3. Some great material (videos/books) - learning plan. This is a given (since you are already a student). You need a plan, you need a curriculum, you need something organized. On top of the home study course, read more Krav Maga books, and get any material you can. 4. Get plugged in to the martial arts community. Especially since you are not physically training at a martial arts school; this has become more important. I recommend that you join a martial arts community online and subscribe to a magazine or two. Of course, Black Belt Magazine is always a favorite. 5. A healthy diet and stress free life. Bet you didn t see this one coming. The truth is, most people don t put their home study martial arts training as their #1 priority in their life. Well, this is obvious, you ve got to work and take care of your family. But, the thing is, if you are not eating well.or are too stressed out from work, or family it will COMPLETELY and NEGATIVELY affect your potential progress. i. Reevaluate your eating habits. Do I really need to eat fast food instead of a fresh sandwich, for example? ii. Are you drinking water constantly throughout the day? If you are not you are not at your optimum health. Drinking water is SO SO Important. iii. Are you working non-stop? Get your life under control by doing some simple things to improve productivity such as: not incessantly checking your , turn off facebook/social media notification, learn the 80/20 rule and how it can be applied to every task you think you need to do.

18 10 Tips on Getting the Most Out of Your Krav Maga Training In this article, my goal is to help you enrich your Krav training with some new ideas, concepts, and easy to implement tips. As a Krav home study student, you are blazing a trail that can be hard to walk. Since you are not actually training with a physical instructor and class in a facility, we need to be innovative in our home training methods, and turn up the grit and self-discipline to see similar results. You have your own reasons for mastering Krav Maga: maybe to feel more confident in being able to protect your family; to get in really good shape, and your workout having a purpose; or earning a black belt in a new martial art. Let s jump in to the helpful tips: 1. Find a Partner that You Can Beat Up I am completely serious! Well, of course, not to injure, or be malicious. To truly practice the philosophy of Krav, you need to be willing to go hard, and land some of your strikes. We often say to punch right next to the head, while still hitting their shoulder as you punch through. The fact that you are making some sort of contact, and closing the gap to a realistic distance will serve you well in an actual confrontation. You will not be able to train as realistically with your spouse, your child (well, depending on their age and stature), or your boss! The best partner is someone that is also interested in learning Krav, so that you can both do this together. 2. Get Some High Quality Training Targets To master something, you may have to do it 10,000 times. With our Krav Maga combatives, we want to induce a state of muscle memory and comfort in our physical motions. We want to build natural combatives, which lead from one technique to the next, depending on your angular stance in regards to your opponent s position. To practice with full power combatives, you need the right gear. A couch pillow will only work for so long, until your wife gets on to you, and you have to buy an entirely new living room set for some reason. Revgear makes some really strong and long-lasting targets and bags. Their products are on the higher end, and more costly (for their durability). Century Martial Arts has some nice stuff as well, which I have used for years. The curved kick shield and tombstone are good for Krav applications. And, a nice hanging bag can be great for general practice and workouts. 3. Change Up Your Training Location If you always train in the exact same location, with the same lighting, the same floor, and with the same person are you going to be as prepared for the real world? Try going outside and doing your practice session. Find a gravel driveway and train. How does gravel change your footwork and movement, due to the loss of traction? How

19 do you react in low light, when it is dark? Do you think more attacks happen in low light? What about if it is colder or hotter? 4. Test Your Endurance as a Stress Drill In a real situation, your body will receive an adrenaline dump, and create a very different state of being. We have a few ways to get similar to this state in our practice sessions: causing fatigue or getting really dizzy. Let s address the first idea. You should not do this every day, but every once in a while, do a complete cardio workout or run before you practice. After running, say 5 miles, your body will be taxed, and wanting to give up. It is in this state that you must still be able to execute your defense movements. Make sure you and your partner are in good enough shape before attempting this; as it is much easier to slip a punch here or there, or pull a muscle. 5. Have a Real Class, 3 Times a Week Of course, feel free to practice more times during the week, but if you can commit to 3 times a week, for 45 minutes 1 hour, you ll be on your way to good progress. When I say have a real class I mean do something that is organized. If you just pop in the DVD, or watch a random segment, that can be okay. But, we are talking about getting repetition, now that you already know the motions. Your real class should comprise of: Warm Up (15 minutes) So important to get your heart beat elevated, as well as dynamic stretching Combatives (15 minutes) -Practicing and delivering combatives at full speed. Your partner holding a shield for your, or delivering straight to a B.O.B or heavy bag. Self Defense Techniques (20 minutes) In this section of your class, I recommend choosing just a few techniques to focus on. So, in one class you may choose to do only wrist grabs. Review them, go slowly. Then, have your partner step up the speed and power; and add combatives after each defense. Then, you can step it up and do a stress drill, by getting fatigued or dizzy beforehand. And, after each particular drill, you and your partner can switch places. Maybe the next class you will focus on knife defenses in this section of your class. Or, maybe chokes. Cool Down (10 minutes) Play one of our skill building games, slow down the pace, and do some static stretching.

20 6. Keep a Brief Training Journal Buy a notebook, and make it your Krav journal. Even if you simply note what date you trained on, and for how long, this can be useful. You may end up enjoying this 5-10 minutes of reflection after each of your training sessions, and end up writing about not only your Krav progress, but your progress in life. This has value as a record, and also as personal motivation in seeing how far you have come since your initial start. 7. Eat Clean Don t undo all of Your Hard Work!! Maybe I should have made this number one on this list, because I am so passionate about it. Your diet comes first. Sure, you can superficially cut weight or add weight due to supplements and exercise, but to be truly healthy, you need to completely evaluate your diet. I just completely overhauled my entire diet, pantry, and refrigerator back in March. I am so thankful that my wife started learning more about how nutrition works. Basically, you need to eat food as close to its real source. Sounds like common sense to me. The more actual food that you eat, especially vegetables, fruits, nuts, and legumes; the better you are going to feel. This can be a daunting change, so I recommend taking it in phases. Here is what we did: Phase 1 We threw out everything in our pantry and refrigerator that had high fructose corn, hydrogenated vegetable oils, MSG, and other highly questionable ingredients. We learned that if it is in a box or a can, it is usually not that good for you. We found a local grocery store called Sprouts that we started shopping at. Sprouts it basically like Whole Foods Market, but with more affordable prices, and a more laid-back atmosphere. We started buying the dirty dozen list of most pesticide-laden produce, organic only. We also switched to using coconut oil as our main cooking oil. It also has many other uses. Phase 2 We removed all chemically-laced cleaning products from our household, including soap and shampoo. This stuff gets absorbed through your skin like a big sponge. We now use Dr. Bronner s castile soap, baking soda, and vinegar for most applications. Phase 3 We started juicing every day. Wow! It feels so good to drink a juice every morning! I actually just made one after waking up and immediately sat down to write this article, because I have so much energy. I also got over my caffeine addiction, and no longer drink coffee. There are so many benefits that you can connect to your own Krav

21 Maga training. You can get your daily serving of fruits and veggies through drinking a juice. Our normal juice recipe for one person is: 3 Stalks of Organic Celery 1 Organic Tomato ½ Organic Beet 3 Organic Carrots 1 Organic Green Apple 1 of Organic Ginger ½ Cucumber 1 tbsp. of Spirulina Phase 4 Where we are now. We now buy everything organic when possible, drink a juice every day, and eat really clean meals. And our meals are delicious! I don t just live on juicing alone, but have removed chemically-laced and manufactured foods. The fresher and more alive something is (hint: raw foods) the higher percentage of nutrition you will receive. Oh, and we have just about eliminated eating refined white sugar; as well as any GMO. And, drink a lot of water all during the day, your body needs it! Some movies that are enjoyable to watch that will inform you even further: Food Inc, Fat, Sick, & Nearly Dead, Hungry for Change, and Fed Up. Sorry for such a long tip here, I will probably make an entire article about the importance of a good diet in martial arts training. I feel so passionate about this, as my mind and body are cleaner now, and I seem to be transcending the push and pull of carb and sugar induced cravings. The site that helped my wife and I make some of these changes is here. If you have any ideas for our readers, feel free to comment! Thanks. 8. Learn to Relax Your Body and Mind Why, shouldn t you be on constant alert and edge if you want to survive a confrontation? The most cool, calm, and collected fighter will win in a short bout; due to the ease of movement, detachment, and seamless reactions. By learning to relax during your training, you enter a space of no-thoughts. If you played sports when you were

22 younger, think back to how that felt. When you were running down the football field, or in the zone on the basketball court, or when you spar in a kickboxing or karate match. When you enter the zone so to speak, you are at your highest potential. You are not worrying, or anxious about your opponent, but just being one in the moment, reacting and moving as you respond to an initial attack. And, from there, you can become and aggressor, and turn the defense into a final attack on your opponent to end the confrontation. 9. Prepare for Your Level Certification Exam By setting a date to complete your level requirements, and film your exam, you can coerce yourself into consistent training. By have the prospect of earning rank in our course, and some day a black belt, you have a great goal than purely practicing. It is important that you feel like the techniques in your level requirements are nearly second nature to your body, before you attempt the rank exam. 10. Stay in Touch Stay in touch with your Total Krav Maga grading instructor when you have a quick question, or to get prepped for testing. Stay in touch with other home study students on our student forum (coming soon). Having a community around you will make you stronger.