EMPOWER SELF DEFENSE Phases 1 & 2
.. Ge Smar, Be Safe. SELF DEFENSE Empower Self Defense nsrucor Training Manual Tim Rochford Founder, Proacive Personal Securiy - Empower Self Defense 5h degree black bel Kajukenbo/Kajukenpo Karae Cerified Personal Finess Trainer Empower Training Sysems, nc. (publisher) a
~ C. SECTON TTLE TABLE OF CONTENTS PAGE DEDCATON & ACKNOWLEDGEMENT a WHAT YOU WLL LEARN HOW TO USE THS BOOK DSCLAMER & LABLTY ADVSEMENT PHASE 1 OVERVEW PHASE 1 SELF DEFENSE TRANNG NTRODUCTON WHY LEARN SELF DEFENSE? LEGAL LABLTY FTNESS TRANNG vs. SELF DEFENSE TRANNG PREPARATON FOR & UNDERSTANDNG THE POTENTAL CONSEQUENCES OF CONFLCT PRNCPLES OF PERSONAL SECURTY BODY LANGUAGE AWARENESS- THE OFFENSVE WEAPON PHYSCAL NSTRUCTON \ GENERAL BALANCE DSTANCNG NDVDUAL JONT MOVEMENT vs. FULL BODY NTEGRATON TECHNQUE QUALTY vs. QUANTTY MOVEMENT/ TECHNQUE STRENGTH & POWER STANCE - THE STARTNG POSTON EVASON MOVEMENTS TECHNQUE TRANNG & CONDTONNG - GENERAL ELBOW STRKE PALM HEEL STRKE KNEE STRKE FRONT KCK SDE KCK BLOCKNG EVASON MOVEMENTS GENERAL BODY CONDTONNG NFORMATON PRMARY STRKE TARGET AREA TABLE PHASE 2 OVERVEW PHASE 2 SELF DEFENSE TRANNG NTRODUCTON MARTAL ARTS TRANNG vs. SELF DEFESNE TRANNG LEGAL LABLTY AWARENESS- QUCK REVEW PREPARATON FOR SELF DEFENSE AGASNT GRABS & HOLDS PHYSCAL NSTRUCTON d f h 1 3 7 11 13 15 19 24 28 48 48 48 52 53 55 56 61 67 69 70 84 89 95 102 105 112 115 120 125 127 129 131 133 141 145
TABLE OF CONTENTS DSTANCNG 148 NDVDUAL JONT MOVEMENT vs. FULL BODY NTEGRATON 149 TECHNQUE QUALTY vs. QUANTTY 150 MOVEMENT/ TECHNQUE STRENGTH & POWER 151 PROGRESSVE OVERLOAD 152 PHYSCAL TECHNQUE 153 CHOKES 166 SHOULDER GRABS 186 LAPEL GRABS 198 HAMMERLOCKS 199 FULL NELSON 202 HEADLOCKS 204 BEAR HUGS 208 HAR GRABS 216 WRST/ARM GRABS 220 SUMMARY PONTS 229 \ APPENDX 233 PHASE 1 & PHASE 2 - PUTTNG T ALL TOGETHER 235 CHOKES 239 HEADLOCKS 255 SHOULDER GRABS 262 BEAR HUGS 287 FUNCTONAL CARDOVASCULAR CONDTONNG FOR SEFL DEFENSE 299 FUNCTONAL CONDTONNG FOR MUSCULAR ENDURANCE, STRENGTH & POWER 307 CONCLUSON 321 BBLOGRAPHY 323 AUTHOR'S CREDENTALS 325 j
PHASE 1 OVERVEW Proacive Personal Securiy (PPS) is he name of he self defense raining program branch of Empower Training Sysems, nc. The program consiss of boh workshops and home sudy courses for boh insrucor raining and clien raining (ranging from cusom-designed programs for individuals, corporaions, organizaions and/or raining for any ineresed group of people. For deails check ou he Empower web sies. Live workshops are always he preferable mode of learning because: Quesions can be asked and answered immediaely Technique and movemen form can be observed, evaluaed and correced by an experienced insrucor, immediaely The suden experiences aacks in as realisic of an environmen as possible (wihou geing ino a real figh), providing he chance o feel he "adrenaline rush" and o perform full force srikes agains a padded insrucor. For hose who are unable o aend live workshops, he disance learning forma provides he nex bes ype of learning experience. is imporan o acively paricipae while compleing he home sudy course - jus as you would a a live workshop. Pracice makes perfec - or a leas i makes you beer! So, don' jus read and wach he videos - ge up and do i! This secion includes and eaches basic evasion movemens, blocks/re-direcion echniques and a few of he mos basic, bu effecive sriking echniques. You will no learn dozens of differen srikes and blocks. The raining includes only a few of he mos realisic, pracical and effecive blocks, srikes and evasion movemens. is more effecive and beer o learn, pracice and perfec a few very simple, bu effecive echniques han i is o work on several dozen and/or very complex physical movemen paerns and echnique combinaions. The goal of h is program is o provide simple o learn and easy o maser ools ha deliver he greaes possible benefi in your (and your clien's) ques for enhanced personal safey. While compleing his program, you learn o execue and each each srike, block and movemen in he quickes, mos powerful manner - based on your individual srenghs and weaknesses. You also learn o recognize he improper way o execue each srike, block and movemen so ha you are able o correc and improve he skills of your cliens. You learn how o modify he skills and echniques o he specific needs (srenghs, weaknesses and capabiliies) of each clien or suden you work wih. Subsequen Phases of his program each addiional self defense skills and knowledge ha are necessary o develop a complee sysem of personal safey raining. Phase 2 (he nex secion of his course) eaches echniques for loosening and escaping from various ypes of holds, grabs and aacks. Phase 3 eaches self defense agains weapons (gun, bladed weapon, club/sick-ype). Phase 4 is he final sage of he foundaional raining program - i includes specific raining skills for ground fighing, muliple aackers, ec. also provides informaion on how o design self defense 1
i PPS PROACTVE PERSONAL SECURTY SELF DEFENSE TRANNG nroducion Personal securiy or personal safey was no always a high prioriy concern in our sociey. As children, some of us played in our neighborhoods during all hours of he day and ino he evening. Our parens were never worried abou who migh be lurking around, ready o snach us away from our safe and secure lives. Homes were lef unlocked, ravel was never a concern, and speaking o a sranger was considered polie. The slighes hough ha our well-being could be hreaened rarely enered our minds. Since Sepember 11, 2001, he word 'errorism' has become almos an everyday subjec in he media. Sociey has been old o no le his hrea influence how we live our lives, bu we are asked o become more aware of wha is going on around us. Things have definiely changed - haven' hey?. ' Tha is a quesion ha seems o spark some differences of opinion? Does i seem as hough conflic and violence have increased over he years? s American sociey less respecful, less disciplined and more violen han i was 20, 30, 50, 100 years ago? Or, have hings acually remained he same. Has he increased awareness of and insan noificaion of violen acs made i seem as hough i has increased? Has modern echnology and he obvious increase in olerance and indifference o violence jus made i seem as if here is more conflic in daily life. Communicaion echnology (cell phones, TV, radio, inerne, ec) has improved so much ha we have a greaer capabiliy o quickly find ou abou evens from all over he world. Word ravels faser and o a wider audience. So, oday, we are able o hear abou violen acs more frequenly and much more quickly han in he pas. Has he daily media bombardmen de-sensiized all of us o behavior and acs ha, a one ime in sociey/ used o be shocking and unaccepable? How ofen do you hear, in he news (TV, paper, radio) abou some crime being commied? Wha are he normal headline sories? How much violence are we exposed o from TV shows, movies and video games? Wha kinds of violence do we see a some sporing evens or afer a eam wins a championship? Have. we become so accusomed o violen acs ha he shock ha was once fel has evolved ino a simple "shrug of he shoulders and go on wih your own business" ype of response? Wheher or no violence is really more prevalen han in he pas doesn' maer. Violence is a realiy. The evens of 9/11/2001 have impressed ha fac upon even he mos apaheic individual. There is consan concern abou he safey of our children in school, a play, and a home. has become poenially risky for simple ravel o he sore or o work. We can no longer leave he safe sancuary of our homes wihou some concern for wha migh be encounered. 3