A good drill is not only a realistic simulation but a way to train a broad base of skills. Last night we did a warm-up that was to simulate sport-style training in Krav Maga with timed rounds and similar work capacity demands. Today we did a drill that was to simulate a self-defense scenario.
Friday’s warm-up was inspired by the CrossFit “Fight Gone Bad” and Ross Enamait Minute Drills:
- 30 sec each, twice through (5 min total):
- Shadow Boxing
- Burpees
- Shadow Boxing
- Push-Ups
- Squats
- 60 sec rest
- Repeat!
Today’s Scenario Drill was inspired by Tony Blauer’s “Combative Fitness” concept:
- Burpees (30 sec) – to simulate climbing/”escaping”
- Drag run (a partner is behind you with a belt around your waist) – to simulate being grabbed from behind while running away
- Heavy Bag Blitz (15 sec) – Engage the threat and destroy!
- Backward Fall Break, belly crawl – The fight’s gone to the ground. (Okay, a crawl isn’t a Krav technique, but it’s exhausting and it gets us to the next station!)
- Ground-&-Pound (15 sec) – Finish the fight quickly from the mount position.
- Backward Break Fall, Kick, Get-up – Only get up after you’ve created enough space to do so.
- Sprint to Jumping Jacks (30 sec) – Go home safe!
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