There are two methods of performing burpees, each have their own benefits. Benefits of Doing a Burpee Without a Pushup: Improves...

The vertical upward elbow strike is another great technique to use when you are in close quarters with an assailant. This technique is...

This weeks body-weight exercise is a great functional training exercise that works your neuro-muscular coordination, and your...

The reverse (or backwards) horizontal elbow strike is an excellent technique that can be performed when the assailant is behind you, and...

Having powerful shoulders serves many purposes. Whether it's to escape a hold, deliver a knockout blow, or just carry stuff around the...

We begin the elbow strike series with one of the simpler elbow strikes to practice: the forward horizontal elbow strike. As the name...

Over the course of the next few weeks, we will be covering the most devastating weapon in your upper body arsenal. It is so effective...

All movement originates from your core. This superset will help increase your ability to move quickly and explosively. Whether your an...

This weeks self defense technique of the week is a crucial defense to learn in case you find yourself on your back with an assailant on...

The deadlift is the pinnacle of total body maximal strength exercises. This exercise hits all the major muscle groups, and many minor...

Striking with the heel of your palm is an easy-to-use anatomical weapon that you can perform with very little effort. It's so simple to...

Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look...

When an assailant is in close, it limits the strikes you have to defend yourself. Uppercut punches are a crucial weapon to use when...

Explosive Power Reactive/Plyometric training will boost your ability to move explosively. You need explosive power whether you are a...

Hook punches are one of my favorite strikes because they are simple to perform, and you can generate a lot of power with them. You can...

Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look...

In part two of how to hammer fist you are going to learn how to hammer fist from your back, when an assailant is on top of you. There is...

If you are concerned with fighting off a bigger, or stronger person successfully, you are going to need to get stronger physically....

Did you know that you were born with a self-defense anatomical weapon already in your arsenal? It's so effective that if you did not...

The hop up with knee raise is a great plyometric/reactive exercise that will increase your explosive power, and get your...