MacDonald Academy of Martial Arts

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You are here: Home / Archives for Patrick

Posts and Articles by Patrick Sanders

Summer Break Workout #3: Tuesday 07.06.10

07.05.10 By Patrick 1 Comment

  • For two 3-minute rounds: Jump rope or do any combination of jumping jacks, high knees, heels up, etc.
  • Do each of the following using the Tabata protocol (8 rounds of 20 sec work, 10 sec rest), no additional rest between exercises. So, you’ll do each exercise for 4 min, totaling 16 min for the workout.
    • Burpees
    • V-Ups or Toe Touches
    • Bas Rutten combo #4 (jab, cross, left hook, cross) as fast as possible with the good form and full extension you practiced yesterday, no pause between repetitions. If you have a heavy bag and can put gloves on in the 10 sec before this exercise begins, go for it.
    • Backward Fall Break and Get Up repeatedly as fast as possible. Find a soft, rock-less patch of grass!
  • Skills Work: Practice bursting forward from a neutral position delivering a simultaneous defense and counter, i.e. 360° Defense. Train both sides and use a mirror if you can.

Here’s an online Tabata timer. There are also mp3 downloads.

Filed Under: Krav Maga News, Strength & Conditioning, Training Tagged With: 360 Defense, Bas Rutten, burpees, circuit, core, intervals, metcon, push-ups, Ross Enamait, squats, Tabata protocol

Summer Break Workout #1: Saturday 07.03.10

07.02.10 By Patrick Leave a Comment

  • Experiment with some of these warm-up ideas.
  • Three 5-minute rounds consisting of the following circuit:
    • Shadow Boxing – 0:30
    • Sprawls – 0:30
    • Push-Ups – 0:30
    • Mountain Climbers – 0:30
    • Burpees – 0:30
    • Shadow Boxing – 0:30
    • Sprawls – 0:30
    • Push-Ups – 0:30
    • Mountain Climbers – 0:30
    • Burpees – 0:30

    1:00 rest between rounds.

  • Skills Work: Side Kick static holds, 5 reps each leg. Use support if necessary.

Filed Under: Krav Maga News, Strength & Conditioning, Training Tagged With: burpees, circuit, metcon, push-ups

Summer Break Workouts

07.02.10 By Patrick Leave a Comment

Just because the Academy is closed next week doesn’t mean you’re denied a week of training! If you’re chomping at the bit to break a sweat, we’ve got a solution: We’ll post 6 unique workouts, one for each day the school is closed. They’ll be short (but intense) and won’t require equipment other than a timekeeping device.

Saturday’s workout will post tonight. Feel free to post your results and/or thoughts to the comments!

Filed Under: Announcements & News, Krav Maga News

July 2010 Syllabus

07.01.10 By Patrick Leave a Comment

The July 2010 syllabus is subject to change. This post will be updated throughout the month.

Questions? Post to the comments!

View the Syllabus »

Filed Under: Combatives, Fighting/Sparring, Krav Maga News, Self-Defense, Training Tagged With: 360 Defense, Inside Defense, syllabus

Pocket Knife FYI

06.28.10 By Patrick Leave a Comment

Assume everyone's packing one of these. But you shouldn't carry one in Boston...
Assume everyone's packing one of these. But you shouldn't carry one in Boston...

Another question/discussion that comes up now and again regards pocket knives. Two parts to this FYI:

  1. Assume everyone carries a knife. This article is almost three years old, but I doubt much has changed since:
    With shootings declining, Hub sees more stabbings

    This is a particularly scary thought:

    “It’s clear that minor altercations, when someone has a knife, will escalate. When you don’t have a knife, you walk away, and five minutes later you realize it was just a punch in the face. Now, they have a knife, and they react very quickly.”

    Two quick comments on that: One, this is another good reason to avoid altercations whenever possible. Two, if you must defend yourself against an attack, finish the fight. Do not allow the attacker even a hair’s breadth to pull a knife.

  2. If you are going to carry a knife:
    1. Realize that a knife is a tool. If you carry a knife as a weapon, you may be all too eager to use it as such. The situations in which you would be legally justified in using a knife as a self-defense weapon fit into a very, very small box, and you’re going to have some answering to do regardless of the circumstances. Further, the more “exotic” your knife looks (i.e. the more it looks like it was specifically designed to inflict horrific damage on a human), the less likely the authorities are going to believe you had no prior intention of using it. See also the Use of Force post.
    2. Know the laws. Many states and municipalities have online resources to peruse. The general laws of Massachusetts are fairly obvious: no switchblades, projectile blades, double-edged fixed blades, etc. There is no specified limit on blade length. Here’s the text: Chapter 269 §10-b

      In Boston proper, however, there has been a restriction on blades longer than 2.5″ since 2001. See 16-45.1 Carrying of Weapons Prohibited.

The purpose here is neither to encourage nor discourage carrying a pocket knife. Be informed.

Filed Under: General Info, Krav Maga News Tagged With: Finish the Fight, knife, legal, use of force

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