Survival Fitness Plan https://www.survivalfitnessplan.com A free to access ongoing fitness and mental training plan in escape, evasion and survival. Sat, 18 Nov 2017 04:07:46 +0000 en-US hourly 1 https://www.survivalfitnessplan.com/wp-content/uploads/2016/03/cropped-SFP_Logo-512-32x32.png Survival Fitness Plan https://www.survivalfitnessplan.com 32 32 Parkour Balance Training http://www.survivalfitnessplan.com/parkour-balance-training/ http://www.survivalfitnessplan.com/parkour-balance-training/#respond Fri, 27 Oct 2017 15:36:02 +0000 http://www.survivalfitnessplan.com/?p=14154 Balance is very important in parkour and self-defense. These parkour balance training exercises will improve your balance and will also: Building resilient joints to help sustain the stresses of high-impact jumping and landing. Cultivating body awareness. Improving all over body strength. Increasing your focus levels. You will want to be able to do all these
Read more

The post Parkour Balance Training appeared first on Survival Fitness Plan.

]]>
Parkour Balance Training - Survival Fitness Plan Parkour Training

Balance is very important in parkour and self-defense. These parkour balance training exercises will improve your balance and will also:

  • Building resilient joints to help sustain the stresses of high-impact jumping and landing.
  • Cultivating body awareness.
  • Improving all over body strength.
  • Increasing your focus levels.

You will want to be able to do all these exercises on a round rail. In most places, the round rail is the hardest, common, urban structure to balance on. Progress to this by starting on the ground, then on ledges, flat planks, square rails, etc.

The information in this post is from the book Essential Parkour by Sam Fury.

Parkour Balance Training

Squatting

First, you need to be able to get into the squat position on the ground.

Parkour Balance Training - Survival Fitness Plan Parkour Training1

If you do not have the flexibility for this, do these two yoga stretches to improve.

Once you can do a squat on the ground, do it on the rail.

To begin with, you can hold onto it. Then once you have found your balance/confidence, let go.

It may help to focus your gaze on a single point in front of you.

Parkour Balance Training - Survival Fitness Plan Parkour Training4

Standing

When you are ready try standing on the rail for as long as you can.

Parkour Balance Training - Survival Fitness Plan Parkour Training5

Squats

Doing squats on the rail is a great strength building exercise.

Make sure you can do at least ten squats on the ground before trying them on the rail.

Even better is to do jumping squats which combines the squat with the box jump. When you are confident you can use the box jump to get up onto the rail.

Jumping Squat

The following description of the jumping squat is an extract from the book Daily Health and Fitness by Sam Fury.

***Start of Extract***

Stand straight with your feet shoulder-width apart.

As you breathe in, squat down as low as you can. Keep your back straight and come up on your toes as you squat. Put your arms out to your front. This will help keep your back straight.

Parkour Balance Training - Survival Fitness Plan Parkour Training6

Spring up as you exhale and jump as high as you can. Tuck your legs up as high as possible on the outside of your elbows. Try to keep your back straight. This is actually a box jump.

Land as soft as you can and adopt a crouching squat position.

Note: If you cannot do a jumping squat you can build up to them by doing regular squats first. Do as explained above but without the jump.

***End of Extract***

Walking

The next step is to walk. Walk forward a bit, then turn around and walk back.

It will help to start on something easier than a rail. At the most basic level you can follow a line on the ground, then use a wide plank and get thinner as you progress.

The key to keeping balance is correct posture. As you walk, keep your chest up, knees a little bent, and your bum over your heels. Take each step toes first.

To begin with, go slow and use “airplane arms” until you are confident. Stop to regain balance when needed.

Parkour Balance Training - Survival Fitness Plan Parkour Training8

Try walking backward also.

Note: In a real-life scenario, it is better to use a money traverse or catwalk on the rail. These two methods will give you more control and a lower profile.

Rail Balance Routine

Once you can do all the above things you can put them into a short rail balancing routine.

Jump up on to the rail and get balanced in the squat position. Do a few squats on the rail, stand, walk forward, turn around, walk backward, catwalk.

Increase difficulty with inclined rails.

Slacklining

When you want to become a beast of balance you can move from the rail to slacklining. Do the rail balancing routing on the slack-line.

Slacklining is like tightrope walking. Most people use a piece of webbing tied between two anchor points, usually trees. The webbing is dynamic (stretchy), flat, and a few inches wide.

To learn more about slackening including the various types and how to set one up visit:

Slackline.hivefly.com/slacklining-for-beginners-step-by-step

Parkour Balance Training - Survival Fitness Plan Parkour Training9

LEARN MORE essential parkour skills in the book Essential Parkour Training by Sam Fury.

Pin This for Later!

Got anything you want to say about parkour balance training? Leave your questions and/or comments below.

The post Parkour Balance Training appeared first on Survival Fitness Plan.

]]>
http://www.survivalfitnessplan.com/parkour-balance-training/feed/ 0
Group D Knife Defense Techniques http://www.survivalfitnessplan.com/group-d-knife-defense-techniques/ http://www.survivalfitnessplan.com/group-d-knife-defense-techniques/#comments Wed, 25 Oct 2017 16:08:40 +0000 http://www.survivalfitnessplan.com/?p=13929 Group D knife defense techniques are those which you can do no matter which foot you use to first step in. These knife defense techniques are part of Vortex Control Self-Defense. Some modified versions of them are also used in SFP Weapons Disarms Training. Photo Credit: Staff Sgt. Lukas Atwell. Cropped. The information in this
Read more

The post Group D Knife Defense Techniques appeared first on Survival Fitness Plan.

]]>
How to do Weapon Disarms - Survival Fitness Plan Self-Defense

Group D knife defense techniques are those which you can do no matter which foot you use to first step in.

These knife defense techniques are part of Vortex Control Self-Defense. Some modified versions of them are also used in SFP Weapons Disarms Training.

Photo Credit: Staff Sgt. Lukas Atwell. Cropped.

The information in this post is from the Vortex Control Self-Defense Bundle by Sam Fury.

Group D Knife Defense Techniques

D1

Your opponent attacks with a right downward stab. Defend using a right bong sau and left overhand grip.

Place the edge of your right hand along the dull side of his blade.

1Group D Knife Defense Techniques - Survival Fitness Plan Self-Defense

Pry the knife out towards your opponent.

2Group D Knife Defense Techniques - Survival Fitness Plan Self-Defense

D2

Your opponent attacks with a left downward stab. Defend in the same way as D1, using a right bong sau and left overhand grip.

Place the edge of your right hand along the dull side of his blade.

3Group D Knife Defense Techniques - Survival Fitness Plan Self-Defense

Pry the knife out towards your opponent.

D3 (A)

Your opponent attacks with a right straight thrust. Defend with a left chop and right overhand grip, and then take an overhand grip with your left hand as well.

5Group D Knife Defense Techniques - Survival Fitness Plan Self-Defense

Use your right hand to apply pressure on your opponent’s wrist. Release the pressure and then pry the knife out of your opponent’s hand toward him.

6Group D Knife Defense Techniques - Survival Fitness Plan Self-Defense

D3 (B)

Your opponent attacks with a right straight thrust. Defend with a right chop and left overhand grip.

Use your right hand to take an overhand grip on your opponent’s arm.

7Group D Knife Defense Techniques - Survival Fitness Plan Self-Defense

Twist your opponent’s arm clockwise so that his elbow faces up.

Use your left hand to pry the knife out of your opponent’s hand.

D4 (A)

Your opponent attacks with a left straight thrust. Defend using a right chop and left underhand grip.

Adopt an overhand grip on your opponent’s wrist with your right hand.

9Group D Knife Defense Techniques - Survival Fitness Plan Self-Defense

Twist your opponent’s arm clockwise so that his elbow faces up.

Use your left hand to pry the knife out of your opponent’s hand.

10Group D Knife Defense Techniques - Survival Fitness Plan Self-Defense

D4 (B)

Your opponent attacks with a left straight thrust. Defend using a left chop and right overhand grip.

11Group D Knife Defense Techniques - Survival Fitness Plan Self-Defense

Adopt an overhand grip on your opponent’s wrist with your left hand.

Use your right hand to apply pressure on your opponent’s wrist. Release the pressure and then pry the knife out of your opponent’s hand toward him.

12Group D Knife Defense Techniques - Survival Fitness Plan Self-Defense

LEARN MORE life-saving self-defense skills in the book Vortex Control Self-Defense Bundle by Sam Fury.

Pin This for Later!

How to do Weapon Disarms - Survival Fitness Plan Self-Defense

Got anything you want to say about these group D knife defense techniques? Feel free to leave any questions and/or comments below.

The post Group D Knife Defense Techniques appeared first on Survival Fitness Plan.

]]>
http://www.survivalfitnessplan.com/group-d-knife-defense-techniques/feed/ 2
How to do Extended Dog Pose http://www.survivalfitnessplan.com/extended-dog-pose/ http://www.survivalfitnessplan.com/extended-dog-pose/#comments Mon, 23 Oct 2017 15:00:59 +0000 http://www.survivalfitnessplan.com/?p=13399 Learn how to do extended dog pose for use in SFP Curing Yoga routines. It is also used in the yoga cool-down and stretch routine. Extended dog pose is a basic yoga pose used in some SFP Curing Yoga sequences. It can help with flexibility, relaxation, weight loss, and more. Note: Avoid doing extended dog
Read more

The post How to do Extended Dog Pose appeared first on Survival Fitness Plan.

]]>
How to do Extended Dog Pose - Curing Yoga Poses - Survival Fitness Plan Alternative Medicine Training

Learn how to do extended dog pose for use in SFP Curing Yoga routines. It is also used in the yoga cool-down and stretch routine.

Extended dog pose is a basic yoga pose used in some SFP Curing Yoga sequences. It can help with flexibility, relaxation, weight loss, and more.

Note: Avoid doing extended dog pose if you have an arm, back, knee, and/or shoulder injury.

The information in this post is from the book Curing Yoga by Aventuras De Viaje.

How to do Extended Dog Pose

Start in table pose.

As you inhale push your tailbone towards the sky. Exhale and lower your forehead to the floor by sliding your hands forward. Ensure you keep your hips lifted over your knees.

Arch the middle of your back by allowing your chest to sink.

To deepen the stretch, straighten your arms, lift your elbows off the floor, and bring your hips back. Try not to let your hands slide while you do this.

Place your chin on the ground to stretch your neck.

How to do Extended Dog Pose - Curing Yoga Poses - Survival Fitness Plan Alternative Medicine Training1

When ready, inhale and return to the table pose.

LEARN MORE yoga poses and how to heal yourself naturally in the book Curing Yoga by Aventuras De Viaje.

Pin This for Later!

Got anything else to add about how to extended dog pose? Feel free to leave any questions and/or comments below.

The post How to do Extended Dog Pose appeared first on Survival Fitness Plan.

]]>
http://www.survivalfitnessplan.com/extended-dog-pose/feed/ 6
How to do Downward Facing Frog http://www.survivalfitnessplan.com/downward-facing-frog/ http://www.survivalfitnessplan.com/downward-facing-frog/#comments Mon, 16 Oct 2017 14:24:30 +0000 http://www.survivalfitnessplan.com/?p=13414 Learn how to do downward facing frog for use in SFP Curing Yoga routines. You also use it in the yoga cool-down and stretch routine. Use downward facing frog for improving flexibility, weight loss, and more. It a good idea to learn how to do hero pose before learning the downward frog pose. Note: Avoid
Read more

The post How to do Downward Facing Frog appeared first on Survival Fitness Plan.

]]>
How to do Downward Facing Frog - Curing Yoga Poses - Survival Fitness Plan Alternative Medicine Training

Learn how to do downward facing frog for use in SFP Curing Yoga routines. You also use it in the yoga cool-down and stretch routine.

Use downward facing frog for improving flexibility, weight loss, and more.

It a good idea to learn how to do hero pose before learning the downward frog pose.

Note: Avoid doing downward facing frog if you have a knee, hip, and/or leg injury.

The information in this post is from the book Curing Yoga by Aventuras De Viaje.

How to do Downward Facing Frog

From hero pose, spread your knees as wide as you can without hurting yourself. Align your feet so that they are behind your knees, i.e. right foot behind right knee and left foot behind left knee.

Turn your feet outwards so your toes are facing away from your body.

Place your elbows, forearms, and palms flat on the floor.

Exhale as you push your hips back.

When ready bring your hips forward and place your palms under your shoulders to adopt table pose.

LEARN MORE about how to heal yourself with yoga poses in the book Curing Yoga by Aventuras De Viaje.

Pin This for Later!

Got anything else to add about how to do downward facing frog? Feel free to leave any questions and/or comments below.

The post How to do Downward Facing Frog appeared first on Survival Fitness Plan.

]]>
http://www.survivalfitnessplan.com/downward-facing-frog/feed/ 4
How to Monkey Traverse http://www.survivalfitnessplan.com/how-to-monkey-traverse/ http://www.survivalfitnessplan.com/how-to-monkey-traverse/#comments Thu, 12 Oct 2017 15:19:23 +0000 http://www.survivalfitnessplan.com/?p=14468 Learn how to monkey traverse. Use the monkey traverse (a.k.a. the sloth shimmy) to get across long distance obstacles that you can hang off. It is safer than cat-walking on the bar and also works on rope. The information in this post is from the book Essential Parkour by Sam Fury. Featured Photo By: Cpl.
Read more

The post How to Monkey Traverse appeared first on Survival Fitness Plan.

]]>
How to Monkey Traverse - Survival Fitness Plan Parkour Training

Learn how to monkey traverse. Use the monkey traverse (a.k.a. the sloth shimmy) to get across long distance obstacles that you can hang off.

It is safer than cat-walking on the bar and also works on rope.

The information in this post is from the book Essential Parkour by Sam Fury.

Featured Photo By: Cpl. Paul S. Martinez

How to Monkey Traverse

Hang below the obstacle suspended by your hands and with both feet crossed over the rope. Your right hand is in front of your left hand and your left foot is in front of your right foot.

How to Monkey Traverse - Survival Fitness Plan Parkour Training1

Keep a slight bend in your arms and engage your core for the whole time you’re are traversing.

Start to move your left hand in front of your right hand.

How to Monkey Traverse - Survival Fitness Plan Parkour Training2

As your left-hand takes grip move your right foot in front of your left. Do not slide your feet. Lift them. This will prevent friction burns.

How to Monkey Traverse - Survival Fitness Plan Parkour Training3

Ensure your feet land ahead of each other and not on top, otherwise, you will get “tangled up”.

How to Monkey Traverse - Survival Fitness Plan Parkour Training4

Continue this motion.

LEARN MORE essential parkour skills in the book Essential Parkour Training by Sam Fury.

Pin This for Later!

How to Monkey Traverse, Survival Fitness Plan Parkour Training, Pinterest

Got anything you want to say about how to monkey traverse? Feel free to leave any questions and/or comments below.

The post How to Monkey Traverse appeared first on Survival Fitness Plan.

]]>
http://www.survivalfitnessplan.com/how-to-monkey-traverse/feed/ 1
How to Lash – Knot Tying http://www.survivalfitnessplan.com/lash-knot-tying/ http://www.survivalfitnessplan.com/lash-knot-tying/#comments Thu, 28 Sep 2017 14:12:31 +0000 http://www.survivalfitnessplan.com/?p=13275 In this post you will learn how to lash. Lashing is used to join objects together which, amongst other things, is very useful for construction. Described below are 4 types of lashing. For all of them, you will need quite a long running-end. If you are not familiar with basic knot terminology it may help
Read more

The post How to Lash – Knot Tying appeared first on Survival Fitness Plan.

]]>
How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

In this post you will learn how to lash. Lashing is used to join objects together which, amongst other things, is very useful for construction.

Described below are 4 types of lashing. For all of them, you will need quite a long running-end.

If you are not familiar with basic knot terminology it may help to read this post first.

The information in this post has been taken from The Useful Knots Book by Sam Fury.

How to Lash

Square Lashing

Square lashing is used to hold poles together at a 90° angle.

Place two poles together in a cross formation so that the vertical one is on top of the horizontal one.

On the vertical pole, below the horizontal one, tie a clove hitch.

Pass the running end under the horizontal pole (on the right side of the vertical pole), then over the vertical one (on the upper side of the horizontal pole).

Square1 - How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

Square lashing is used to hold poles together at a 90° angle.

Pass the running end under the horizontal pole on the left side and pull it tight so that the clove hitch slips to the right side of the vertical pole.

Continue to pass the rope over the verticals and then under the horizontals in this anti-clockwise fashion. Pull each pass tight as you go. Make three full rotations.

Square2 - How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

Make three full rotations.

The long end of the rope should finish having come underneath the right side of the horizontal pole. Bring it back over the front of the horizontal pole and then behind the lower end of the vertical pole. This is called frapping. Pull it tight.

Square3 - How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

Do the frapping and pull it tight.

Go over the left side of the horizontal and then under the top side of the vertical and pull it tight. This is one frapping rotation. Do a total of three frapping rotations and then tie a clove hitch on the lower side of the vertical pole.

When doing the clove hitch make sure you pull the first half hitch tight before doing the second.

When doing the clove hitch make sure you pull the first half hitch tight before doing the second.

Trim any excess away and/or tuck it under the lashing.

Diagonal Lashing

Diagonal lashing can be used when the poles do not cross at right angles. It is also useful for when the poles need to be pulled toward each-other for tying.

Cross two poles on top of each-other and tie a surgeons knot around them horizontally so that the running end is to the right.

Pass the running end back behind the poles so it is on the left side.

Diagonal1 - How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

Diagonal lashing can be used when the poles do not cross at right angles.

Bring the running end horizontally over and under the poles. Pull it tight. Do this three times.

The running-end finishes on the left. Go over the bottom left pole and then under the cross so it comes over the top vertically. Pull it tight.

Diagonal2 - How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

Bring the running end horizontally over and under the poles.

Do three vertical turns pulling tight after each one. Your running end finishes running vertically down.

Do some frapping turns by passing the rope under then over each pole in an anti-clockwise fashion. Keep it tight. Do three full rotations.

Diagonal3 - How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

Do three full frapping rotations.

Finish it off with a clove hitch and trim if needed.

Diagonal 4- How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

Finish it off with a clove hitch.

Sheer Lashing

A sheer lashing is good for joining poles together in a parallel fashion.

Put two poles together side by side so they lay horizontal. Tie one clove hitch around both the poles to the left of where you intend to make the rest of the lashing.

Lay the short end horizontally between the two poles to the right of your clove hitch so you will lash over them.

Sheer1 - How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

A sheer lashing is good for joining poles together in a parallel fashion.

Wrap the running end around the two poles pulling it tight after each turn.

Do at least as many turns so that the lashing is the same length as the width of the two poles.

Sheer2 - How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

Wrap the running end around the two poles pulling it tight after each turn.

Do frapping turns by passing the rope between the two poles at the right side and then coming back up between them on the left. This should be hard to do since you pulled the lashing turns tightly.

Do two frapping turns and finish it with a clove hitch on one end around one of the poles.

Sheer3 - How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

Do two frapping turns and finish it with a clove hitch.

Note: Wedges placed in between the two poles can be done instead of frapping.

A-Frame Lashing

An A-Frame lashing is the same as a sheer lashing but you need to make the lashing and frapping turns a bit loose.

Pull the legs apart to make the A-Frame.

A-Frame1 - How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing

Pull the legs apart of a sheer lashing to make the A-Frame.

LEARN MORE useful knots in The Useful Knots Book by Sam Fury.

Pin This for Later!

How to Lash - Knot Tying - Urban and Wilderness Survival - Survival Climbing - Pinterest

Got anything else to add about how to lash? Feel free to leave any questions and/or comments below.

The post How to Lash – Knot Tying appeared first on Survival Fitness Plan.

]]>
http://www.survivalfitnessplan.com/lash-knot-tying/feed/ 5
How to Make a Gill Net http://www.survivalfitnessplan.com/make-gill-net/ http://www.survivalfitnessplan.com/make-gill-net/#comments Tue, 26 Sep 2017 14:15:31 +0000 http://www.survivalfitnessplan.com/?p=13325 Learn how to make a gill net. A gill net is time and resource intensive to construct but is very effective to catch marine life (or birds) in a survival situation. Note: The gill net will catch almost everything so do not deploy it for very long without checking it. Only use it in a
Read more

The post How to Make a Gill Net appeared first on Survival Fitness Plan.

]]>
How to Make a Gill Net - Survival Roping - Urban and Wilderness Survival

Learn how to make a gill net. A gill net is time and resource intensive to construct but is very effective to catch marine life (or birds) in a survival situation.

Note: The gill net will catch almost everything so do not deploy it for very long without checking it. Only use it in a survival situation and only catch what you will eat.

The information in this post has been taken from Emergency Roping and Bouldering by Sam Fury.

How to Make a Gill Net

Tie a suspension line between two trees for you to work off.

Get many lengths of cord and tie them to the suspension line using cow hitches. Space them about 10cm apart.

Tie the separate lines together using overhand knots. Vertically space them about 10cm apart.

Another line can be tied between the trees as a guideline. Use the guideline to ensure you tie the joining overhand knots at the same height.

1 - How to Make a Gill Net - Survival Roping - Urban and Wilderness Survival

Tie a suspension line between two trees for you to work off.

Once finished you can attach floats at the top and weights at the bottom. This will keep the net vertical in the water.

Stretch the gill net across a river. It is most effective in still water, e.g., a lake (near the inlet and outlet are good locations) or in the backwater of a large stream.

2 - How to Make a Gill Net - Survival Roping - Urban and Wilderness Survival

The gill net will catch everything so do not deploy it for very long.

When in open sea pass a gill net under the keel from end to end. It will catch whatever is attracted to the shelter created by your raft.

LEARN MORE survival roping skills in Emergency Roping and Bouldering by Sam Fury.

Pin This for Later!

How to Make a Gill Net - Survival Roping - Urban and Wilderness Survival, Pinterest

Got anything else to add about how to make a gill net? Feel free to leave any questions and/or comments below.

The post How to Make a Gill Net appeared first on Survival Fitness Plan.

]]>
http://www.survivalfitnessplan.com/make-gill-net/feed/ 3
How to do Low Warrior Pose http://www.survivalfitnessplan.com/low-warrior-pose/ http://www.survivalfitnessplan.com/low-warrior-pose/#respond Mon, 25 Sep 2017 13:49:05 +0000 http://www.survivalfitnessplan.com/?p=13387 Learn how to do low warrior pose for use in SFP Curing Yoga routines as well as in the yoga cool-down and stretch routine. Low warrior pose is a basic yoga pose used in a number of SFP Curing Yoga sequences including to improve circulation, depression, self-esteem, respiratory ailments, sciatica, energy levels, flexibility, relaxation and
Read more

The post How to do Low Warrior Pose appeared first on Survival Fitness Plan.

]]>
Curing Yoga - Survival Fitness Plan Alternative Medicine Training

Learn how to do low warrior pose for use in SFP Curing Yoga routines as well as in the yoga cool-down and stretch routine.

Low warrior pose is a basic yoga pose used in a number of SFP Curing Yoga sequences including to improve circulation, depression, self-esteem, respiratory ailments, sciatica, energy levels, flexibility, relaxation and weight loss.

Note: Avoid doing low warrior pose ifyou have an ankle, arm, hip, and/or shoulder injury.

The information in this post has been taken from the book Curing Yoga by Aventuras De Viaje.

How to do Low Warrior Pose

Start in table pose.

Step your right foot forward placing it in-between your hands. Your knee is directly over your ankle.

Ensure your left knee and left and right feet are firm with the ground and then place your hands on your right knee.

Straighten your arms and bring your torso back. Do not lock your elbows.

Relax your shoulders and stick your chest out by bringing your shoulder blades towards each other.
As you inhale raise your arms over your head with your palms facing each other and arch your back as you look up to the sky.

If this is difficult then you can keep your hands on your bent knee.

1How to do Low Warrior Pose - Curing Yoga Poses - Survival Fitness Plan Alternative Medicine Training

When ready exhale as you bring your palms back to the floor on either side of your right foot.

LEARN MORE yoga poses and how to heal yourself naturally with yoga in the book Curing Yoga by Aventuras De Viaje.

Pin This for Later!

Got anything else to add about how to do low warrior pose? Feel free to leave any questions and/or comments below.

The post How to do Low Warrior Pose appeared first on Survival Fitness Plan.

]]>
http://www.survivalfitnessplan.com/low-warrior-pose/feed/ 0
Weapon Defense Overview http://www.survivalfitnessplan.com/weapon-defense-overview/ http://www.survivalfitnessplan.com/weapon-defense-overview/#respond Sat, 23 Sep 2017 13:44:39 +0000 http://www.survivalfitnessplan.com/?p=13848 This post will give you a weapon defense overview. It clarifies specific terms used when describing weapon defense techniques and also gives specifics of how to perform movements that are generic to multiple techniques. In short, reviewing the information in this post will make weapon defense training easier. Weapon disarms training is primarily focused on
Read more

The post Weapon Defense Overview appeared first on Survival Fitness Plan.

]]>
Weapon Defense Overview - Survival Fitness Plan Self-Defense

This post will give you a weapon defense overview. It clarifies specific terms used when describing weapon defense techniques and also gives specifics of how to perform movements that are generic to multiple techniques.

In short, reviewing the information in this post will make weapon defense training easier.

Weapon disarms training is primarily focused on defense against knife attacks because they are the most difficult common weapon to disarm, i.e., if you grab the knife you will most likely be injured.

Photo Credit: Senior Airman Sandra Marrero. Cropped.

The information in this post has been taken from the Vortex Control Self-Defense Bundle by Sam Fury.

Weapon Defense Overview

Attack

For the demonstrations in this book the attacker will always hold the knife in his right hand. When the description refers to a left attack it means the strike comes in on and angle from the left of the attacker. The knife is still held in his right hand.

Note: This method of attack is purely for the benefit of practicing the defense. For more effective knife attack methods please refer to knife attack training.

Straight Thrust

A straight thrust is when the attacker strikes at you from waist height into your torso. It is always done using a forward grip.

1weapon defense Overview - Survival Fitness Plan Self-Defense

Downward Stab

The downward stab refers to an attack that comes in on a downward motion. It is always done using a reverse grip.

2weapon defense Overview - Survival Fitness Plan Self-Defense

Defense

Block/Grab

Every defense begins with the block/grab technique. This allows you to have two hands on his one. This is important so you have better control of his knife wielding hand.

Unfortunately, using the block/grab technique “ties up” both your hands. This makes you vulnerable to being hit by your attackers other hand, especially if you are slow to apply a dis-arm. However, being hit is better than being stabbed, which makes (arguably) the block/grab a safer technique to use than others.

Unless otherwise stated, your grabbing hand is closer to your opponent’s hand than your blocking hand is, i.e., you block on your opponent’s lower forearm, but grab at his wrist.

3weapon defense Overview - Survival Fitness Plan Self-Defense

Blocks

There are two main types of blocks. How it these blocks are actually applied is dependent on the situation as well as what works for you best.

Chop
To do the chop, use your forearm to chop down on your attackers arm. Do it hard and aim for his upper forearm, since there is a cluster of nerves there. Often, this blow on its own will be enough to cause your attacker to drop his knife.

4weapon defense Overview - Survival Fitness Plan Self-Defense

Bong Sao
Bong sau is taken from Wing Chun but the application is highly modified depending on the situation. The images offer the best interpretation.

What follows is an excerpt of how to do the classic Bong Sau from the book Basic Wing Chun Training by Sam Fury.

SurviveTravel.com/Wing-Chun

*** Start of Excerpt ***

Bong sau (wing arm) is a defensive technique unique to Wing Chun. It is used to divert a punch by creating an angle of deflection.

Begin in the half squat position with your hands up. In one movement, turn your hand down and your elbow up. As you do so, twist your waist and tilt your body so your feet are in a fighting stance position. Your waist does the work, not your arm.

Keep your arm in line. You other hand is a guard hand in case your opponent’s strike passes through.

5weapon defense Overview - Survival Fitness Plan Self-Defense

This is bong sau.

Turn slightly back and bring your hand back to the center.

Switch hand positions, so your other hand becomes you lead. Shift your weight to match your new position and then do bong sau on your other side.

6weapon defense Overview - Survival Fitness Plan Self-Defense

*** End of Excerpt ***

Grips

There are two types of grips.

The under underhand grip is when your palm faces up or to the outside of your opponent’s guard.

7weapon defense Overview - Survival Fitness Plan Self-Defense

An overhand grip is when your palm faces down or to the inside of your opponent’s guard.

8weapon defense Overview - Survival Fitness Plan Self-Defense

Making a Tap

For many of the dis-arms, once you have done the block/grab technique, the next step is to “make a tap”.

The term “making a tap” refers to the act of bending your opponent’s wrist so his hand is 90° to his forearm. Doing this makes it easier to control his hand, twist his wrist, and therefore dis-arm him.

A tap can be made at almost any of your opponent’s joints. This makes it easier to apply locks.

9weapon defense Overview - Survival Fitness Plan Self-Defense

Grabbing Your Opponent’s Hand

Unless otherwise stated, the reference to grab your opponent’s hand means to grab the fleshy part underneath his thumb. This helps loosen the grip your opponent has on the knife so you can take it.

10weapon defense Overview - Survival Fitness Plan Self-Defense

Grabbing the Knife

In many of the dis-arms you are required to grab the knife in order to disarm your opponent. When doing so you need to do it in a way so you do not cut yourself.

Grabbing the handle would be the best way but most of the time this is not possible because your opponent will be gripping the handle. The next best option is to grab it from the non-sharp side. This assumes it is a single-edged knife.

The last option is to grip the blade between your finger tips and your palm in a way that the sharp edge does not touch you.

11weapon defense Overview - Survival Fitness Plan Self-Defense

Aim to grab as much of the handle as possible when doing this to minimize injury.

12weapon defense Overview - Survival Fitness Plan Self-Defense

Taking the Knife

In most cases you will pry the knife towards your opponent’s thumb and out of his hand. This takes advantage of the weakest point in your opponent’s grip.

LEARN MORE life-saving self-defense skills in the book Vortex Control Self-Defense Bundle by Sam Fury.

Pin This for Later!

Weapon Defense Overview - Survival Fitness Plan Self-Defense, Knife, Knife Fighting

Got anything you want to say about this weapon defense overview? Feel free to leave any questions and/or comments below.

The post Weapon Defense Overview appeared first on Survival Fitness Plan.

]]>
http://www.survivalfitnessplan.com/weapon-defense-overview/feed/ 0
How to do a Standing Back Bend http://www.survivalfitnessplan.com/how-to-do-a-standing-back-bend/ http://www.survivalfitnessplan.com/how-to-do-a-standing-back-bend/#respond Fri, 22 Sep 2017 13:35:27 +0000 http://www.survivalfitnessplan.com/?p=13357 Learn how to do a standing back bend for use in SFP curing yoga routines as well as in the yoga cool-down and stretch routine. Note: Avoid doing standing back bends if you have a back, hip, and/or neck injury. The information in this post has been taken from the book

The post How to do a Standing Back Bend appeared first on Survival Fitness Plan.

]]>
How to do a Standing Back Bend Yoga Pose - Curing Yoga Poses - Survival Fitness Plan Alternative Medicine Training

Learn how to do a standing back bend for use in SFP curing yoga routines as well as in the yoga cool-down and stretch routine.

Note: Avoid doing standing back bends if you have a back, hip, and/or neck injury.

The information in this post has been taken from the book Curing Yoga by Aventuras De Viaje.

How to do a Standing Back Bend

Begin in mountain pose.

As you breathe in place the palms of your hands on your lower back (sacrum) with your fingers pointing to the ground.

Squeeze your buttocks and thighs tight, pull up your knee caps, and press into your feet.

Exhale and press your hips forward as you arch your back.

You can either look straight ahead or allow your head to drop all the way back.

Increase the stretch by walking your hands down the back of your legs.

How to do a Standing Back Bend Yoga Pose - Curing Yoga Poses - Survival Fitness Plan Alternative Medicine Training

When you are ready slowly come back to a standing position with your hands by your sides.

LEARN MORE yoga poses and how to heal yourself naturally with yoga in the book Curing Yoga by Aventuras De Viaje.

Pin This for Later!

How to do a Standing Back Bend Yoga Pose - Curing Yoga Poses - Survival Fitness Plan Alternative Medicine Training - Pinterest

Got anything else to add about how to do a standing back bend? Feel free to leave any questions and/or comments below.

The post How to do a Standing Back Bend appeared first on Survival Fitness Plan.

]]>
http://www.survivalfitnessplan.com/how-to-do-a-standing-back-bend/feed/ 0