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  1. #1
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    WEEK SEVENTY-THREE :: What Is The Best Workout For Self-Defense?

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    * Note: How can I win? Answer all questions in the order that they are asked.

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    TOPIC: What Is The Best Workout For Self-Defense?

    For the week of: 2/19 - 2/25
    Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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    Knowing some self-defense moves is a great way to feel secure. It?s also a great way to build confidence and stay active.

    What is the best workout for self-defense? Be specific - List Exercises, Sets, Reps, Etc.

    What style of training is best for self defense?

    Why might someone be interested in a self-defense workout?

    Bonus: Have you ever trained using a self-defense workout?

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    The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

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    * New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

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  2. #2
    Registered User sydazak's Avatar
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    Something for Self-Defense...

    .................................................. .................................................. ....
    Topic: What is the best workout for Self-Defence?

    Answer: God forbit if you get attack by a bad guy there is only one chance you will get, to achieve you need strength because if you have a high strenght it is a good possibility that the bad guy is not going to harm you if you knock him out the first shot. because if you give him a second chance anything can happen he might harm you with a weapon. I think strength strength is the main key to defending your self.
    .................................................. .................................................. ....

    1. Knowing some self defence moves is sure a great way to feel secure i got some tricks. (a) get for his hands turn it around twisting it as well as making him to the ground.
    (b) make him fall on the ground and put your force on his head crush him.
    thats all i know off.

    2. I think Tak-Wando is a great self defence its a way of defending your self.

    3. you might be intrested in learning moves or a type of self defence workouts because you might me living in a bad area , or you dont want to leave any thief who cause harm to you or your love ones, or defend your self when some one fights you, save some one, and last one that you want to be tough.

    Bonus: I do go to Tak- Wando they give classes on how to defend yourself against bad guys. I Love It...


    Workout: I basicly suggest that working on your strength is the main key for one shot making it a power shot. work on your strength any body part i suggest work on all your body parts making it strong. like it said on the other threads lift as mich as you can doing 2 to 3 reps.
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    Registered User Flex Lopez's Avatar
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    Thumbs up The Best Wourkout for Self-defense

    1st the best workout for self defense is going to be one that consist of only exercises that use multiple muscles groups. 2nd, this routine consist of high reps. when it comes to fighter its not about who can push more, its who can push the longest. This routine isn't for the faint of hearts or for show. when it comes to defending yourself an encounter can last a few intense seconds but can result in some very serious damage or even loss of life. This is why we train with explosive compound movements. The routine is front/back, lower , core and other then full body.

    Notes:

    Rest Period

    The rest period is 30 - 60 seconds depending on your conditioning you may need longer at first. If your rest period is around 2 minutes that is fine. Try to drop 10-15 seconds off of that rest time every week until you are around 30-60 seconds.

    Explosiveness

    When you explode the movement is two parts. the first explode takes less then one second. the second part of the movement is a slow 4 second controlled drop of the weights (e.g. Bench Press 1: explode up 2: 4 count for while you bring the weight to your chest.).

    Progressive Work Load

    Endurance is the most important aspect of training to defend yourself. Add on another set every two weeks to each of the super-sets and 2-5 minutes of cardio until you reach a total of 5*25 and a max of 40 minutes of cardio. Once you reach 5*25 add weight and drop down to 3*25 and repeat the process all over.

    Day 1 Front/Back

    Having a strong upper body will allow you to strike and defend and control your attacker. Being able to do this intensely with a great endurance will allow you to have the correct conditioning to throw blows after they are gassed out and gasping for air.

    Super-set 1
    Bench Press/ Barbell Row 3*25
    Super-set 2
    Push Ups/Chins or Wide Grip Pull-downs 3*25

    Followed by 30 minutes of HIT style Running. This will train your cardiovascular system for intense boost in strength.

    Day 2 Lower

    Your legs will need to push as hard as everything else on your body.
    Having strong legs will allow you to evade and close distance bringing your self in and out of striking range at will also giving you the ability to kick explosively and cause damage to your attacker.

    Super-set 1
    Squat/Leg Curl 3*25
    Super-set 2
    Leg Press/Leg Extension 3*25

    Followed by 30 minutes of HIT style Running. Yes that's correct. running after a leg workout. This will get your body cut and train your body to understand to push even when it doesn't want to.

    Day 3 Abs and Other

    An entire day should be devoted to your core, your grip and your lower back. This is the control center of all martial art movements and every move that you throw needs the core to be strong. You will also need to grip and control you adversary if they engage you in a clinch.

    Super-set 1
    Twisting Crunches/ Forearm Curl 3*25
    Super-set 2
    Leg Raises/ Reverse Forearm Curl 3*25
    Super-set 3
    Standing Oblique Twist/ Hyper Extensions 3*100/3*failure
    Followed by 30 minutes of HIT style Running.

    Day 4/5 Break

    Day 6 Full Body

    Clean, Jerk and Press 3*25
    Clean and Jerk 3*25
    Jumping Squats 3*25
    No Cardio!!!

    The Reason someone would be interested in using this style work out has many reasons. This style of high rep work out will increase your endurance, cut off any un needed body fat with proper diet and most importantly get you into shape for an encounter. The average person will be out of energy in about 30-40 seconds. you will have the energy of endurance and the ability to throw explosive strikes while closing or widening the distance between you and your adversary.

    Bonus: I am currently using this to drop my body fat levels currently.
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  4. #4
    Dedicated GrassAndRocks's Avatar
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    Derek's Plan for Self-Defense

    1. What is the best workout for self-defense?

    The best, and most complete work-out for someone to use when training for self-defense is one that consists of compound exercises and exercises designed to strengthen one's core. Having a solid base is detrimental to one's survival when being attacked. If you have ever been hit hard in the stomach, you would understand how important it is to have a strong core and thick abdominal muscles to help weather the blow. One also needs to train quick, explosive movements to help them when they must make quick, split second decisions.

    A general work out designed for beginner's to strengthen their base, and core would follow something like this.

    Excercise 1:
    Squats - 3 sets of 15-20.
    Muscle endurance is key, and nothing is more important then having a solid base. You're legs hold you up, when happens if your legs give during a fight? Unless you a jujitsu expert or very experienced wrestler, you do not want to be on the ground against an attacker, especially one that is standing. Staying up is key in determining who will win the fight, and how properly you can defend yourself. Much of the power in a punch comes from the pivoting motion of your hips and legs, and therefore, it is important to have a solid base from which to throw a defensive counter. Squats, especially in the higher rep range of 15-20 will definitly develop adequate muscle endurance and strength that is required to defend yourself.

    Deadlifts - 3 sets of 8-10.
    Strengthening your core is important. Deadlifts are another compound exercise that will undoubtedly help you in a fight. This targets various muscle groups, and will help bring out your ability to stand up and not falter against a blow by an opponent.

    Smith Machine Press - 3 sets of 6-8.
    This exercise will be altered just slightly. Choose a lighter weight, and instead of simply extending your arms up as you would normally, actually throw the bar up into the air, and then catch it as it drops back down. This will help you develop your ability to extend your arm out quickly and powerfully. You are trying to throw the bar up as high as possible. Thus, when you are throwing a punch at an opponent, you will be used to the motion and your arms will be able to extend quicker and stronger.

    Crunches and Sit Ups - 4 sets of 25-50.
    It is required that one strengthens their abdominal muscles to help if they are punched or hit in the stomach area. Sit Ups are a core exercises that works both the abdominals and calls the hip flexors into play. Crunches and Sit Ups can be rotated, and the number can be adjusted by the experience and ability of the individual. Weight can also be added, if the 50 mark on either crunches or sit ups are easily being reached.

    Oblique Crunches - 3 sets of 20-40.
    Oblique Crunches, or any exercise that targets the obliques can be substituted here, this is simply helping to protect against those possible hooks that may not hit directly on the abdominals, but more to the side of the body, having decently developed obliques will help protect against shots like this.

    These exercises do not have to be used with extremely large amounts of weight, as the goal is not power lifting, but instead endurance. Rest periods should be very, very small, 30 seconds at most, and everything should be quickly paced and explosive. After all, a fight will be quick and explosive.

    Regardless of what one may believe, most fights will not end with one well placed punch. Being able to throw quickly and consistantly is key, and therefore, having the cardiovascular ability to fight is important. Cardio style exercises (such as running, biking, etc) is not required, as long as the weight training exercises are done quickly and intensely. These exercises will function similarly to a cardio session if done properly.


    2. What style of training is best for self defense?

    No such style exists that is the "all-time" best for self defense. Everything depends on the variables. If you are being attacked by someone who brawls, then a stand up fighting style such as boxing or Muay Thai is the best. If a wrestler is attacking you, then you know he will probably try to take you to the ground, where a style such as Judo or Jujitsu will be the most successful for defense.

    Each and every style will have benefits and disadvantages.

    Boxing - Boxing is great for learning how to throw punches explosively and with great speed and power. Boxing will also help your foot movement, and your ability to close the gap or increase your distance from an opponent while still keeping defensive. But pure boxers often times have a difficultly fighting from the ground, as all their training is done standing up.

    Muay Thai - Muay Thai fighters work punches, but they also emphasis on kicks, knees, and elbows. This adds a wide variety to your arsenal, but, like boxers, they often fail when taken to the ground.

    Judo - Judo is great for learning how to take someone down. But Judo's main emphasis is just that, learning how to take someone to the ground, but once on the ground, many Judo practitioners are not nearly as skilled as a wrestler or Jujitsu fighter.

    Jujitsu - Jujitsu is best when combined with Judo. When learning Jujitsu, you learn various choke holds, arm bars, leg bars, and other maneuvers you can use to manipulate your opponent. Unfortunately, if a jujitsu fighter can't close the distance against someone like a Boxer, who learns how to distance properly, then that person may never get the chance to take the fight to the ground.

    Therefore, the most effective way to train for self-defense is by training various styles, so you are ready for various situations. "Cross-training" is the art of training in more then one style of martial arts. Taking a "Mixed Martial Arts" class, where both hard (quick, striking motions) and soft styles (using the enemies momentum to your advantage, etc), stand up and ground styles, and everything in between are studied, is you're best bet. Many mixed martial arts styles will include boxing, Muay Thai, Kempo, Jujitsu, Judo, and possibly other martial arts. This is the best way to train for self-defense.


    3. Why might someone be interested in a self-defense workout?

    A self-defense work out is great because it is different then other work outs. It is fun, and productive. Instead of simply "lifting a lot of weight" or "looking good", you getting in shape, AND helping your body to be able to defend itself when placed in a bad situation.

    Any martial artist could benefit from using the weight room, even Bruce Lee lifted weights (although, not all the time, and differently, then say, a bodybuilder would). Any bodybuilder could benefit from a self-defense work out simply because it would help them be able to control their body, movements, and motions more effectively. Ask someone like Flex Wheeler, who, although one of the best bodybuilders in the world, still loves martial arts and considers it his passion. Mike Tyson, one of the best boxers, and heaviest hitters, lifted weights, and look at his power!

    Even the average person could benefit from a self-defense work out. It is designed to get people fit, and it shape. It will improve cardiovascular health, it will help create an appealing body, and most of all, it will help the person become more confident in their abilities.


    Bonus: Have you ever trained using a self-defense workout?

    I have studied Kempo for nearly 6 years. I have boxed with some of the best fighters in my area. I have studied Brazillian Jujitsu on and off and have dabbled in Judo. Muscle endurance is key to self-defense, and using weights to increase that muscle endurance is a great thing to do. I have often used a self-defense work out, designed by either me, my boxing trainer, or a fellow martial artist. Most people usually agree that following a training routine that strengthens your core and promotes a solid base from which to fight is the most vital aspect of a self-defense routine.
    Last edited by GrassAndRocks; 02-25-2007 at 05:42 PM.
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    Bulking All Day Every Day TUnit's Avatar
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    Cool Wotw 73

    Good luck to all this week!
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    Good luck!
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    Lightbulb Wotw-73

    Here is my article. Cheers everyone!
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    Originally Posted by webmaster View Post
    What is the best workout for self-defense? Be specific - List Exercises, Sets, Reps, Etc.

    What style of training is best for self defense?

    Why might someone be interested in a self-defense workout?

    Bonus: Have you ever trained using a self-defense workout?

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    There are many different kinds of self defense, all arts focus on a certain way of taking down an enemy. That makes it very logical that one style might suit you and another doesn't. This makes it very hard to come up with ''the best'' workout for self defense. I would have to suggest mixing some things up. Let's look at different things you can do in a fight:

    (Since we're not discussing the martial arts themselves I will assume that proper technique is a standard for everyone, without technique the whole thing is useless, but that's not the point here.)

    Punching - I think we can all agree that the punch is the primary weapon and if you want to defend yourself, you need a good solid punch in your arsenal.
    So where does the power of the punch come from? It goes from your legs and your core into your shoulders, the triceps and trough the forearm and the punch is delivered. When you hit the target it's wise to retract your arm instantly, causing a ''whip'' kind of motion. This is the part where the biceps come into play. Conclusion: to improve your punch (not looking at technique) you can build your leg strength, core, shoulders, triceps, forearm and for the retraction part the biceps.

    Kicking - Also very important when it comes to fighting. This doesn't need that much explanation. Leg strength can easily be obtained by weight training. Your avarage squats and calf raises will do fine. Along with running a few miles a week, you have a winning combination. Don't forget, this doesn't only add to your kicking power, but also to your overall strength and balance and with running comes of course stamina.

    Grappling - The heavier you are, the more advantage you have when grappling. The heavy person can use his weight to force the smaller person to go to the ground, where the heavy person has an even bigger advantage. For a light person there's no way of training to overcome this except for getting bigger. The best advice I can give them is to stay on the outside as much as possible. If you're the heavier guy, go for the grappling. Balance/leg strength and bicep strength would be the secondary essentials here.

    Because we're discussing self defense here,we want to improve a bit on all points. I would recommend a 5-day training a week schedule. You can do for example:

    Monday: Weight training
    Tuesday: Weight training
    Wednesday: Cardio
    Thursday: Plyometrics
    Friday: Plyometrics

    Like I said before, technique is a standard but this cannot be trained by yourself, you need someone to teach you properly. This is just to improve your body for fighting reasons. In this schedule on Monday and Tuesday you go for full-body strength, high weight 3 sets of 8-12 reps. Wednesday cardio doesn't need any explanation. Then comes Thursday and Friday, plyometrics. This is for improving the anaerobic function of the muscle, this determines for example how long you can keep punching before your arms get tired. Bodyweight excersises are the key here, jump squats and push ups for example. There are also alot of plyometric excersises which can be done with a medicine ball. You kind of duplicate what you would do in a fight. (at least the muscle feels it's the same thing). Plyometrics will build a little strenght but more importantly, it builds your speed and explosiveness.

    Some might say this schedule isn't right because your muscle either creates slow-twitch or high-twitch fibers. Slow-twitch for pushing and pulling kind of strength and high-twitch for the more speedy explosive kind of strength. Truth is you can have a little of both, which is the most obvious choice when talking about self defence, because rules don't count on the street and you ideally want to have a chance to win in every kind of situation.

    ''Why might someone be interested in a self-defense workout?''

    Very easy, these days not alot of things are safe. On your way to the grocery store you can get mugged, when you go out to the city and have a drink with your friends you might get assaulted by some drunk idiot etc.
    Self defense training builds confidence, people can see you're a confident person and will think twice before messing with you. And when they do you can make them regret it. The avarage bully doesn't stand a chance against a solid trained person (again, technique is the most important thing).

    ''Bonus: Have you ever trained using a self-defense workout?''

    Yes, I've always been interested in martial arts and stuff. Before the bodybuilding bug bit me, I spent like 2 years just training for fighting. Trying to not gain weight and still gain (explosive) strength and speed..for boxing purposes.
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    Registered User IrishArabSword's Avatar
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    Best Self-Defense? Bas Rutten's Instructionals. BANG! BANG! BANG! "YOU SIR, ARE SAYING ABOUT MY WIFE, IM SORRY IM GOING TO HAVE TO BREAK YOUR LEG!"
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    Registered User IrishArabSword's Avatar
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    Originally Posted by IrishArabSword View Post
    Best Self-Defense? Bas Rutten's Instructionals. BANG! BANG! BANG! "YOU SIR, ARE SAYING ABOUT MY WIFE, IM SORRY IM GOING TO HAVE TO BREAK YOUR LEG!"
    Best Self-Denfesive.... Sparrig!
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