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Street Fighting and Fight Workout for Self-Defense

Updated on August 1, 2012

Do you know what to do if you're attacked?

Physical violence towards men and women is a growing and ever-present threat in our society, and knowing how to defend yourself from an attacker is imperative. Even if you don't obsess over being attacked, it's a good idea to stay in shape and know some basic tactics to be prepared in case you are.

Being attacked on the street is usually a rapid and extremely violent act once it starts. You do not have the nice atmosphere of a match with rules and a referee. It is an unpleasant situation, with the potential for real danger, including Injuries and death. Know what to do so that you don't end up in a hospital or worse if you are targeted by drunk or aggressive males, or worse, a killer or rapist.

When you are threatened and can see the danger coming:

-Overestimate the threat. Trust your instincts. Become aware of your immediate surroundings; are there potential weapons, more than one assailant, where are the escape routes?

-When you are facing an assailant: Assume a non-threatening posture and tone of voice, especially if you are cornered. You don't want the be perceived as a threat, yet. Regardless of the number of attackers, presume that you are fighting for your life, and look for anything to help protect yourself. This could be a pile of rocks, bottles or aluminum cans, even your own belt.

-Look for the element of surprise. When your opponent or attackers are close enough, strike hard and quickly to vital spots. The idea is to hurt them long enough to get away, which is why it is a good idea to stay in shape! Stay relaxed, and generate more power by driving the blow from your legs and hips.

Strike at the following areas with punches, low kicks, elbows, and knees:

-Elbow to the face

-Punch to the throat

-Knee or kick to the groin

-Low kick to the shin or knee.

Other sensitive areas are the solar plexus, ears and nose. Aim, strike and run. There's no need to stick around to see if your blows did damage, if you can get away, it was effective.

Whether you have been taken by surprise or saw the encroachment coming, follow these tips:

-Bring up your hands in an open non-threatening gesture to where your face is protected and you can punch and block if you need to.

-Pretend to be more afraid then you are (which will probably be easy,) or even feign intoxication, but keep yourself focused on survival. This is a survival situation, so don't bring your ego into it.

-Look for any opportunity to leave the situation behind, but don't turn your back.

If you enjoy fighting, go train for an MMA match or get into the ring, but if you are on the street and threatened by a thug or potential rapist, ruthlessness and survival are the order of the day. As mentioned earlier, it's a good idea to stay in shape for various reasons, and being able to move quickly and fight off an attacker is just as important as chasing kids around the park or carrying groceries.

Training Minimums:

-Incorporate jogging with sprints into your training.

-Do body weight strength exercise and plyometric exercises such as push-ups, clapping push-ups, squats and squat jumps. You'll be surprised how much any athlete can get out of these exercises alone.

It is also a good idea to purchase a heavy punching bag to practice on. Don't rely on shadow boxing or even simulated sparring alone. The bag allows you to understand how to deliver a blow properly, will increase accuracy, and is a great workout besides. Be sure to get wrist wraps and bag gloves to hit without reservations.

For accuracy and speed, use the reflex bag, also great for learning how to avoid a punch

Buy a great bag like Everlast, and hang from a ceiling joist or sturdy beam


Training gear for those on a budget and those without

There are some fantastic products on the market to train with these days, including the grappling bag, sand bags that can take punishment, kettlebells and more. If you would like to find some of these great products, follow the links below, or for those without a budget, consider these tips for unbalanced weight simulation tools.

Sandbag: The easiest way to go about this is to buy play sand at the home improvement store. They usually come in 50 lb. bags, so buy at least two, to be able to adjust the weight and account for sand loss. Buy a couple of rolls of duct tape as well. Start by opening up a trash bag along its seams, then wrap the sand bag a bit like a present. Tape this down, and then proceed to wrap your bag until it is sealed tight, and the edges and corners are reinforced.

To make your sand bags heavier, poor into a trash bag and get an approximate weight on a scale, then wrap the sand in a trash bag, close and tape it off, and proceed with the process outline above again.

If you don't want the hassle, pick up a grappling dummy like the ones below.


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