Practicing Self-Defense to Complete a Full-Body Workout

Mixing hobbies and fitness is beneficial for achieving multiple goals with the least amout of energy. Self-defense classes can be fun and raise your skill level but in and of themselves don’t necessarily increase your fitness. Mixing kickboxing with cardio, stretch and strength training can help in getting in shape while moving through martial art belts quickly.

Practicing kicks, blocks, and combinations works well for raising a heart rate. Combining this with squats, jumping jacks, burpees and other fat blasting efforts will get anyone huffing and puffing quickly. All that effort will raise the heart rate and improve fitness levels while having fun.

 There is a growing body of evidence that interval training has a higher impact on weight loss and health than a consistent heart rate found in activities like jogging (1). Short bursts of energy with interval periods of rests has a high success rate. The cycle is repeated throughout the entire fitness session of 40, 50 or 60 minutes.

In experimentation I have found it is possible to cycle through kickboxing, strength training, and yoga to achieve a total body workout. For example, kickboxing offers ( kicks, punches, and combinations) to raise the heart rate, slow down that heart rate through Kata (sequenced shadow practice), raise again through strength training (push ups, squats, burpees, weights), stretch and finally strengthen through yoga.

It is a complete practice of raising the heart rate for cardio and weight loss while still increasing the strength of the body. It has the bonus of stretching muscles for maximum flexibility. All of the fitness needs are covered in each exercise session.

This doesn’t mean it works for everyone; nor that it is a perfect workout. However, there are only three types of exercise that include cardio, stretching, and strength training (2). Trying to find an appropriate sequence that maximizes the most benefits of each with the least amount of energy is something that keeps me busy and in shape. If you are going to learn self-defense you might as well get in shape at the same time.

Kenpo: Opponents at Sides Variations

Opponents at Sides are important tactics that helps to understand how to leverage speed and precision movements to handle two people at one time. Because two skilled opponents have way more hands, weight, and confusing actions the overall goal is to be quick and decisive by not allowing them to use their numbers. Failure to hit vital areas may not have sufficient impact and will allow the opponents to counter attack. 

This need to hit vital areas quickly is one reason why I would suggest either the neck, bridge of the nose, or the groin. Hitting the neck causes a gag reflex, the bridge of the nose is a major pressure point, and the groin will force them down on the floor leaving just a few moments to escape. 

Kenpo may have aggressive tactics but they are designed as a method of removing yourself from difficult situations. Kenpo is a peaceful self-defense system that hopes to teach students self-restraint even when one is being manhandled. Only that force which is necessary to protect oneself and flee is needed. 

Opponents at Side-A (Opponents Hold Shirt at Shoulders)

-Step to the right into horse stance and deliver right hand chop to the throat of the opponent on the right. 

-Spin to the left to face the left opponent and deliver a right handed forward chop to the opponent’s neck. 

Alternative Opponents at Side (Opponents Hold Shirt at Shoulders)

-Step right into a horse stance and deliver hammer to groin, chest, neck, or face. 

-Spin to the left and deliver hammer to groin, chest, neck or face.

Kenpo: Countering Bear Hug Attacks

In the rare circumstance where an opponent uses a rear bear hug to squeeze you there are two strong moves that have significant counter-attack advantages. The Bear Hug-Back Free-A helps to return face to your opponent when your arms are free while the Crashing Hammer-Bear Hug Back Pinned allows you to take your opponent to the ground when your arms are pinned. 

It is important to understand that an opponent that tries to use a bear hug likely sees you as a smaller and weaker opponent. He/She feels their strength is sufficient to keep you in control and likely has tried this successfully at other times in their life. 

Such opponent’s don’t consider the protection of their vital areas as your arms are tied and the front of your body is facing away. There is a feeling that safety comes from behind. A well skilled kenpo fighter knows that their rear, ability to leverage their body, and overconfidence of their opponent is often the biggest advantages. 

Even though there is significant strength and force involved with the initial unlocking of arms the far majority of the moves deal with speed and accuracy. Students should be aware of how their body leverage has great potential to change circumstances and repetitive practice encourages speed, confidence, and accuracy to effectively execute the moves. 

Bear Hug-Back Free-A (Opponent has Bear Hug from Behind)

-Stomp opponent’s right foot.

-Step off to the right as you deliver middle fist punches (With middle knuckle protruding) to the center of the opponent’s hands to release hold. 

-Grab opponent’s right upper palm with your right hand and spin to the right to face your opponent. 

-Place your left hand with your right hand to create two handed wrist lock (opponents palm is downward)(Your palm is upward with thumbs on top of hand to create pressure).

-Snap kick to the opponent’s stomach with your right leg and recoil. 

Crashing Hammer-Rear Bear Hug Arms Pinned

-Step left to 9 oclock into horse stance. 

-Right hammer fist to groin.

-Cat stance to left leg.

-Step leg to behind opponent’s left leg. 

-Right downward palm to opponent’s groin.

-Elbow strike upwards to chin thereby raising the chin. 

-Left horizontal palm to opponents chin knocking the opponent to the ground over your right leg.

Kenpo: Introducing Crashing Eagle

At times an opponent will attempt to grab your coat from behind in a fit of rage. This is especially poplar if you have taken the higher road and are attempting to walk away from a potential conflict. As you move in the opposite direction the opponent may desire to grab your coat to yank you off balance, pull you to the floor or shove you forward into a more solid object. It is often a first reaction for people who want to show their strength and power handing conflicts in social situations. 

In kenpo the conflict should be handled by walking away when possible. Only when attacked or under the potential for great bodily harm does a person have the right to defend themselves. Yet when their coat is grabbed and they face being knocked to the ground in someone’s fit of rage then it is necessary to use something like the Crash of Eagle to release the grip and stun the attacker.

The move is simple and that is part of its charm. It is easy to learn and beginning students can pick it up quickly. The move also offers an opportunity to add additional components to make it more complex and effective as the student masters basic skills. Each instructor seems to add their own elbow, kick, or claw to it. The variances in moves are almost as common as the differences among instructors.

Crash of Eagle-A (Opponent Grabs Coat with one Hand From Behind)

-Raise your right elbow above shoulder level as you cross to the right by moving your left foot to twist and face your opponent.

-Bring right elbow down on opponents arm to break their hold.

-Deliver right handed punch to opponents face while you simultaneously soft block with your left hand. 

Common Crash of Eagle Modification

-Raise your right elbow above shoulder level as you cross to the right by moving your left foot to twist and face your opponent.

-Bring right elbow down on opponents arm to break their hold.

-Upward right elbow to chin.

-Downward right elbow to spear chest.

-Right or left snap kick to groin.

Kenpo: Strking Asp and Striking Snake Modifications

Striking Asp is a Kenpo move designed to pin the opponent’s arms while using your right arm to strike. It is quick and reversed momentum of the opponent while knocking them into a level of confusion making further attacks difficult. The defensive move doesn’t require a lot of skill and this is one of the reasons why it can be so effective during difficult situations. 

Keeping all actions within the right arm helps beginners to remember the sequence and maintain action throughout the process. As one gains skills they can use that arm in different ways when the opponent does unexpected movements or successfully blocks thereby breaking the sequence. This is an inherent benefit of learning both the traditional and modified moves.

At times the modified methods can be used with greater effectiveness. The names to do not always match up but they do resemble similarities in movements. We will call the two different, but similar moves, Striking Asp and Striking Snake. 

Striking Asp A (Opponent Grabs Both Lapels):

-Reach over the top of your opponent’s arms with your left hand and pin opponent’s left wrist with your left hand while stepping back with your left foot (Pin should be a cupping of the hand and not a grab). 

-Rotate hips to the right as you bring your right arm back and around to deliver a raking punch to opponent’s head. (Keep momentum after hit to bring fist close to left ear.)

-Deliver a back knuckle punch to opponent’s right temple. 

Striking Snake Modification (Opponent Grabs Both Lapels):

-Reach over the top of your opponent’s arms with your left hand and pin opponent’s left wrist with your left hand while stepping forward with your right foot (Pin should be a cupping of the hand and not a grab).

-Deliver right middle finger fist to opponent’s solar plexus.

-Bring right arm up and complete full inward block to clear opponent’s arms away from body.

-Deliver right handed chop to neck. 

-Right elbow to the left side of opponent’s head.