Training is an ever changing, ever evolving beast. I started lifting weights as a sophomore in high school in an effort to get stronger for wrestling. I never cared about getting bigger until many years later when a reoccurring knee injury cut my fighting career short. I started with a simple program, 1 body part per day. And we annihilated that body part! Four sets of ten to fifteen reps, if you could get that many, or with my partner spotting for me. Roughly six to eight exercises per body made up the outer shell of that rep scheme. So, for example, Mondays were our leg day. We started with squats, then moved to leg press, followed by hack squats, leg extension, hamstring curls, standing calf raises, seated calf raised, machine calf raises, and then try to finish off with some negative work on the leg press (weight that you had to strain to lower, but your partners pushed up for you). And our mindset, there in my late twenties through my mid-thirties, was that if you could press the weight for eight reps on your own, it was too light! Add more weight! And we pressed some serious weight! I burned through training partners pretty fast. But that kind of intensity and training often leads to injury, exhaustion, and a loss of enthusiasm as time goes by and the body pays its due. And as time progressed, and my body aged, that mindset had to give way to smarter, more efficient training.

Our philosophy on self-defense is no different. When I started training Brazilian Jiu Jitsu in 1994, my training partners and I had to travel roughly eight hours (round trip) for a single day of training. Blue belts were rare, and considered to be advance, purple, brown, and black belts didn’t exist outside of the Gracie and Machado names for most of the United States. We were still a decade ahead of video platforms like YouTube, and the VHS video tape market became a rich source of information, if you could find a decent copy or Panther Productions had any in stock. And we attacked our training just like we did our lifting. Full tilt, one hundred percent, all the time! We trained hard core, and guys got hurt. Our necks were cranked, elbows popped, ankles sprained, and knees required surgery. And we always came back for more! But just like our lifting, we couldn’t keep training partners. There were about four of us at our core, and we could never seem to add more. When we started teaching (with permission from our instructor, remember that this was a time when black belts were rare) we couldn’t keep a solid student base. We had to figure out how to marry the training with the desired results. So, I got started. And I used my own training as the guinea pig.

In the nearly three-decade long journey since that time, I have discovered that you can train with rabid intensity. For a short time. However, long term training, which is ultimately the goal of a self-defense program, requires a more measured approach. Today, I take new clients through a regimented program that starts with little to no resistance. Then, just like in the weight room, we slowly add that resistance.

Our training philosophy has evolved into a single word. Volume. I believe in training at about seventy percent of your max range. I no longer try to push small cars off my chest while benching, nor attempt to lift elephants off my back in the squat. By working in the seventy percent range, I can perform full body workouts three times per week. That means instead of each body part getting a single work out every week, it gets three. If you look at the math on that, at one time per week, your chest gets four workouts per month. With our volume approach, it gets twelve workouts! I have found that I look better, I feel better, I am no longer plagued by major and minor injuries that require me to stop training for weeks or months on end, and I enjoy training again! And I am not alone! The vast majority of our clients state the same thing!

Our approach to self-defense is the same. Working our sparring in the seventy percent range, at the maximum, not only keeps injuries at bay, but it also keeps it fun, and more importantly, allows you to train more often! For many people, seventy percent of their maximum effort training will give them the best results over a long-term period. Should you wish to participate in competitions, sanctioned fights, etc. then a ramping up to a higher intensity would be required. But even that should be strictly regimented, planned, and scheduled. Personal identifiers such as age, physical restrictions, time constraints, and familial commitments are all obstacles that can be overcome with the right training program and training philosophy. And that’s just the area that we are here to help you in!

In a world where personal safety is a concern for many, the concept of self-defense often brings to mind physical techniques and strategies to ward off potential threats. While these skills are undoubtedly valuable, it’s essential not to neglect another critical aspect of self-defense: your personal inner growth. The journey towards becoming physically and mentally adept at self-defense is intricately tied to nurturing your personal growth. In this article, we’ll explore the profound connection between self-defense and inner development and why a holistic approach is key to empowering yourself.

Personal growth encompasses emotional intelligence, self-awareness, confidence, resilience, and more. These qualities are not only invaluable in daily life but also crucial in the context of self-defense. Developing a strong sense of self-worth and confidence positively impacts your ability to handle potentially dangerous situations. Confidence isn’t just about appearing self-assured; it’s about believing in your capacity to respond effectively, whether through verbal de-escalation or physical techniques. And just like with self-defense, confidence comes from consistent training. This is not just a mental game, however. Your mind and body work together to aid in building your sense of self-worth and confidence. Physical health is a cornerstone of personal growth. Regular exercise and a balanced diet not only keep you fit but also contribute to a positive self-image and increased vitality.

Emotional intelligence enables you to read situations accurately and respond appropriately. Understanding your emotions and those of others enhances your ability to anticipate potential threats, assess danger levels, and make informed decisions. Personal growth nurtures resilience, teaching you how to bounce back from adversity. In the context of self-defense, this skill allows you to remain composed under pressure, think on your feet, and adapt your strategies based on the evolving situation. Inner growth practices such as mindfulness, meditation, and yoga cultivate a strong mind-body connection. This connection can improve your overall physical coordination, enhance your reaction times, and help you maintain focus during stressful situations. Engage in mindfulness and meditation to cultivate a calm mind, which is invaluable during high-stress situations. These practices also improve your ability to focus and think clearly under pressure. Communication skills are a form of self-defense often overlooked. The ability to defuse tense situations through effective communication can prevent physical altercations. Developing empathy and active listening skills can significantly enhance your verbal de-escalation abilities.

These things do not happen in a vacuum though. Regular self-reflection fosters self-awareness, allowing you to identify areas for improvement and track your progress. Ask yourself what triggers your fear or anxiety, and work on addressing these issues. And it doesn’t stop with doing this once or twice. Embrace a growth mindset by seeking out opportunities for learning and improvement. Attend self-defense classes to acquire practical skills while simultaneously developing mental fortitude. Growth often happens outside your comfort zone. Push yourself to try new things, whether it’s a new self-defense technique or a personal development practice like public speaking.

True self-defense is a comprehensive endeavor that extends beyond physical techniques. By embracing personal inner growth, you equip yourself with a multifaceted toolkit that enhances your overall well-being while empowering you to effectively handle challenging situations. The journey towards self-improvement and self-defense is a lifelong one, but the rewards are immeasurable. Remember, by nurturing your inner self, you’re not only safeguarding your physical safety but also enriching your entire existence.

Flexibility and Injury Prevention

Flexibility is an essential component of physical health and injury prevention. It refers to the ability of muscles and joints to move through their full range of motion. Maintaining flexibility can help prevent injuries and improve overall physical performance. In this post, we will explore the importance of flexibility and injury prevention.

Flexibility helps to prevent injuries. When muscles and joints are flexible, they are less likely to become strained or pulled. This is because flexible muscles and joints can move more easily, which reduces the risk of overstretching or tearing. When muscles are inflexible, they are more prone to injury during physical activity. A lack of flexibility limits the range of motion of the muscles and joints, making them more vulnerable to sudden movements or awkward positions.

Flexibility can improve physical performance. When muscles and joints are flexible, they can move more freely and with greater ease. This means that athletes and fitness enthusiasts can perform exercises and movements with better form and efficiency. This, in turn, can lead to better results in terms of strength, endurance, and overall physical performance. For example, a runner with flexible leg muscles can take longer strides and run with more speed and agility.

Flexibility can also improve posture and reduce the risk of chronic pain. When muscles and joints are flexible, they can maintain proper alignment and support the body in a healthy posture. This can help prevent chronic pain in areas such as the neck, shoulders, and back. On the other hand, inflexible muscles and joints can cause poor posture, which can lead to chronic pain and discomfort.

From a self-defense perspective, a greater range of flexibility will also aid in preventing injuries from the sudden onset of activity. In this type of situation there is no time to warm up your muscles in preparation for an attack, unless you have a very, very cooperative assailant! Maintaining a certain amount of flexibility will help keep you free from injuries that occur outside of the ambush style assault itself.

To maintain flexibility and prevent injury, it’s important to incorporate stretching and mobility exercises into your fitness routine. Stretching before and after exercise can help warm up muscles and increase flexibility. Incorporating dynamic stretching and foam rolling can also help maintain flexibility and prevent injury. Additionally, staying hydrated and getting enough rest and recovery time is also important for overall physical health and injury prevention.

Flexibility is a crucial, yet often neglected, component of physical health and injury prevention. It can help prevent injuries, improve physical performance, and reduce the risk of chronic pain. Flexibility can also keep you more limber, less injury prone, and better protected during a self-defense situation. Incorporating stretching and mobility exercises into your fitness routine can help maintain flexibility and prevent injury. So, make sure to make flexibility a priority in your fitness journey!

The Personal Moral Compass, Part 4: The 3 States of Mind

As you may have noticed in the previous installments in this series, your state of mind has a lot to do with your health and well-being, your approach to the curveballs that life can throw at you, and your ability to weather the impending storms that will inevitably come your way. More specifically, in this conclusion of our series, we will look at the 3 States of Mind. These are:

1. Zanshin
2. Mushin
3. Fudoshin

Zanshin is the state of awareness. Unlike many sports where they have a season in which to perform their best, life moves on every day. It is literally a “daily grind” and does not take a break from its constant assault on our senses, our resources, and our abilities. We have to be constantly aware of the threats around us. We have to learn to watch for the inattentive driver who is too busy on their cell phone to see the red light they are running. We have to see the failing business we work for and anticipate its demise, getting out before becoming unexpectedly unemployed, facing serious financial hardship in the process. We have to be aware of the perpetrator that is looking for an easy victim for their next crime. And most importantly, we have to be aware of our own state of mind, to not allow negativity to creep in and take root against us.

Mushin is that state of no mind. For the majority of us, driving is something that we have done for years. You rarely think about pressing the gas, hitting the brakes, or changing lanes. You can probably point to a time when you left home, pulled up at work and do not really remember the actual drive there. It is an action in which you are so well versed in its repetition that you can, and often do, perform it unconsciously. When was the last time that you ate dinner and actually thought about the movements and coordination required to bring your fork from the plate to your mouth without spearing your cheek, nose, or eye? That is the mental state of Mushin. For our purposes, a self-defense situation occurs so quickly that you will not have the time to think your technique through. It has to have been practiced, correctly, so much that you are able to perform without conscious thought. As former Navy SEAL and Linxx Academy of Martial Arts owner, Frank Cucci, one told us, “Practice makes habit”. Self Defense is no different. We have to train, with a realistic mindset and settings to ensure our success.

Fudoshin is the state of emotional balance. We must be vigilant in our mental bell curve to not fall into depression or allow ourselves to get so high on our wins that we misstep and lose control. To keep yourself in the middle of the bell curve is not an easy task. Today’s society seems to worship the overreaction at both ends of the spectrum. The news is full of stories of cities destroying themselves when their home team wins that coveted championship, as well as detailing the tragedy of those returning from a near impossible job performed admirable overseas. We are conditioned at every turn to fall prey to these overreactions. It takes practice and training to keep ourselves in the middle zone for true emotional balance. But that balance is the key to maintaining our Zanshin and Mushin mental states.

Overall, the balance between the Seven Virtues, the Five Keys to Health, and the Three States of Mind are a combination that works well together. And as you may have guessed, my dear reader, are ingredients that make not just a better martial artist, but a better person! The approach of all three elements together will lead you to a better lifestyle, a deeper appreciation of your life and family, and more fulfillment in every aspect of your life. Do not just use them as buzzwords, recited publicly to impress your peers. Study them, learn them, and more importantly, apply them all and see just how far you can really take yourself! You might just be pleasantly surprised by the results!

The Personal Moral Compass, Part 3: The 5

Health and fitness are an essential part of a better lifestyle. Being in better shape contributes to being able to do more each day, spend more quality time with your spouse and kids, and to enjoy more than just going to work and going home. The 5 Keys to Health will help get you on and keep you on that roadway. The 5 Keys to Health are:

1. Nutrition
2. Exercise
3. Rest
4. Hygiene
5. Attitude

Nutrition is an important building block of our daily lives. Most do not understand the connection between how good or bad they feel simply based upon what they are consuming. Being rational in our eating choices and avoiding the junk that pretty much makes up most of the basic American diet is the basis for getting and staying healthy. Moderation in portion size, food selection, and frequency are in order for most of us.

While not everyone may want to be the size of Arnold Schwarzenegger in his Mr. Olympia days, a consistent, regimented exercise routine is essential for developing better health and longevity. Whether it is a high intensity style workout, body weight conditioning, toning bands, or free weights, getting a sensible workout that you like, that pushes and motivates you, and that you do consistently will benefit your health needs for years to come.

An often-neglected side of a healthy lifestyle is getting efficient rest. The rest period is where the body fixes the problems it experienced the day before. It recharges your batteries and gives you the energy to move onto the next day’s set of issues. Rest is often ignored, to our detriment. The tricky part is that not everyone needs the same amount of rest. I may require more of it than you do, or vice versa. And rest is not always about sleep and naps. It may also include a scheduled day to relax with little to do, or a planned recreational outing.

While hygiene may seem simple, it may surprise you the number of people who have horrible hygienic habits. Lice, ringworm, staph infections may be obvious signs of a lack of hygiene, but the habits that lead up to that boil down to personal choices. Keeping yourself, your living area, and the clothes you wear clean are essential to proper hygiene. Steps should be taken to ensure that you take every step necessary to avoid the issues that poor hygiene habits bring.

In 1997 Carthage (TX) Police Officer Michelle Jeter stopped a van. It was something that she had done many times in her career, but this day would be different. Officer Jeter was assaulted by the male suspect, punched in the face, knocked down and mounted and again punched repeatedly in her face eight more times while she lay unconscious and unable to defend herself. She should have died, so severe were her injuries. But she not only survived, but she also fought through the injuries to return to active patrol duties later. How did she overcome a potential life-threatening situation? She had a positive mental attitude and a will to live! There is an abundance of stories that you can find about individuals that should not have survived yet did because of their mental fortitude and attitude. Conversely, there are just as many that tell of those who suffered minor injuries yet succumbed to them. The difference is simply that of a positive mental attitude! Keeping a positive mindset takes work, training, and a conscious effort of will, but the benefits of it are remarkable!

Keeping a balance of rational nutrition, sensible exercise, efficient rest, proper hygiene, and a positive attitude may seem to be a lot of work. But the benefits are worth much more than the applied work! And those benefits include a healthier, happier lifestyle that will spill over and affect other aspects of your life as well! In our next installment in this series, we will talk about the 3 States of Mind.

The Personal Moral Compass, Part 2: The 7

In part one of this series, we talked about the need for a personal moral compass. Without this important part of our own ethical decision-making process, we could not function as an organized society. If we did not have this framework, anarchy would reign supreme. What follows is the basis for our own personal moral code, one that we think all people can work within, regardless of their religion, culture, or creed. The 7 5 3 Code, in its current iteration as we use it, was developed by the Valente Brothers in Maimi, Florida. There are 7 Codes of Virtue, 5 Keys to Health, and 3 States of Mind. It is based on the Bushido Code taken from ancient Japanese cultures, but it’s tenets are no less necessary nor less important in our world today. For this blog’s purpose, we will focus on the 7 Virtues.

The basis of the 7 5 3 Code is the 7. These are the 7 Virtues. In a nutshell, they are:

1. Rectitude
2. Courage
3. Benevolence
4. Politeness
5. Honesty
6. Honor
7. Loyalty

At its very beginning the Code starts off with Rectitude. We define this as doing what is right without regard for the consequences. In today’s society, we are often attacked, canceled, or outright ridiculed for doing the right thing. But in order to be true to ourselves, and to be the best role model that we can, doing what is right is imperative. If you do not start with integrity, the rest is simply lip service.

We follow that with Courage, the inner strength to resist opposition. Notice that it doesn’t say the absence of fear? As ol’ John Wayne once said, “Courage is being scared to death, but saddling up anyway”. Many soldiers, fireman, and police officers will tell you that they went through extremely tense and frightening situations that may have scared them to their very core, but they had to do so because they were the one only ones available at the time to do what was necessary.

Benevolence is the disposition to be good. This is a conscious choice that we have to make, not just daily, but several times a day. The temptation to give in to wrong desires, the “easy road” to riches, or to slip in our personal vows to another is an easy one, but it takes an effort to resist it.

Politeness is showing proper courtesy and respect to others. “Treat everyone like a gentleman, not because they are, but because you are.” (Ed Sabol) The old saying about getting better results with honey than with vinegar is one that often holds true. Treating others with politeness only costs you pennies, but the return is measured in hundred-dollar bills!

Honesty starts with genuine integrity and character in your actions. As was stated in part 1, it does you no good to be a black belt in martial arts, and a white belt in life. A lack of basic honesty, not just with others, but within yourself only lays a foundation of sand. And as the parable goes, when the storms come, that house gets washed away.

Honor. This is one we hear of in the martial arts world from day one. Yet we often see a lack of the ethical conduct that this simple word portrays within that community. Bad seeds are in every profession, strive to ensure that you are not one of them!

Loyalty is the faithfulness and allegiance that we maintain between each other. While we may move on from a situation, work moves us to another location, or family issues cause us to train at another location, we can still be loyal to those we hold our fellowship with. And loyalty is a two-way street! It must flow both ways for it to work.

Knowing these 7 Virtues is a good start. However, like many things in this life, they are useless without application. If you hold yourself accountable to a higher standard, you will often find that those with whom you spend the most time will do the same. Study these 7 Virtues, apply them to the situations within your life, and you will experience a better lifestyle! Next time we will explore the 5 Keys to Health!

The Personal Moral Compass, Part 1

In a world where values and ethics seem to be constantly shifting, it becomes crucial to have a personal moral compass to guide us through life’s complexities. Our personal moral compass is like a steadfast North Star, providing us with a sense of direction and helping us make ethical decisions in both our personal and professional lives. It acts as a moral framework, shaping our character, influencing our actions, and ultimately, defining who we are as individuals. We in the martial arts have stressed the value of a personal moral compass for many years. As we have told our students, “There is no greater tragedy than to be a black belt on the training floor and a white belt in life!”

What is a Personal Moral Compass?

A personal moral compass is a set of principles and values that we hold dear and use as a guide in our decision-making process. It encompasses our beliefs about what is right and wrong, just and unjust, fair and unfair. It is deeply rooted in our conscience and shapes our behavior and interactions with others. While our personal moral compass is influenced by various factors, including cultural, religious, and societal norms, it is ultimately a reflection of our own individual beliefs and convictions.

The Importance of Having a Personal Moral Compass

Life is full of choices, and many of them are accompanied by ethical dilemmas. Our personal moral compass helps us navigate through these dilemmas by providing a framework to evaluate and make ethical decisions. It guides us in choosing the right path when faced with moral challenges, even when it may be difficult or unpopular.

Having a personal moral compass promotes consistency and integrity in our actions. It ensures that we act in accordance with our values and principles, even when faced with temptations or pressures to compromise. This consistency builds trust and credibility with others, enhancing our relationships and reputation.

Developing and refining our personal moral compass requires introspection and self-reflection. It encourages us to explore our values, examine our beliefs, and understand our own motivations. This process of self-discovery fosters personal growth and self-awareness, helping us become better individuals and contributing members of society.

Our personal moral compass influences how we interact with others, shaping our behavior and the quality of our relationships. It guides us in treating others with respect, fairness, and compassion, fostering healthier and more fulfilling connections.

When we have a clear sense of our values and principles, we can actively contribute to making a positive impact in the world. Our personal moral compass empowers us to stand up for justice, advocate for the vulnerable, and work towards creating a more ethical and equitable society.

Cultivating and Refining Your Personal Moral Compass

Take time to reflect on your values, beliefs, and the principles that matter most to you. Consider what you stand for and what kind of person you aspire to be. Honestly with yourself is essential, and not always the easiest thing to accomplish.

Engage in reading, conversations, and activities that broaden your understanding of ethical issues and different perspectives. Continually educate yourself to enhance your moral reasoning. A mentor is extremely important for this!

Cultivate empathy and compassion towards others, putting yourself in their shoes and considering the impact of your actions on their well-being.

Surround yourself with individuals who embody the values you admire and respect. Seek their guidance and feedback on ethical matters to gain insights and broaden your perspective. Having a friend and mentor that have walked that road before you are invaluable tools with which to learn, grow, and refine your personal and professional growth.

Regularly evaluate your past decisions and actions, considering whether they align with your personal moral compass. Use these reflections as learning opportunities to refine and strengthen your ethical framework. Often, we can see things clearer when they are in our rearview, and upon reflection, see where we could have done it better.

Conclusion

In a world where moral standards can be ambiguous and dynamic, having a personal moral compass becomes essential. It guides us in making ethical decisions, ensures consistency and integrity, fosters personal growth, and enables us to become better members of our society, better ambassadors for our martial arts communities, and better members of our families. In Part 2, we will begin our discussion on the 7 5 3 Code, which is a vital part of our teaching and personal moral compass roots.

The Folly of “The Way”

A popular sci-fi series show that is currently on streaming services features a set of characters that are fond of stating “this is the way,” when asked about certain aspects of their customs. But never removing your headgear really does not make sense to those of us that enjoy sun on our face and wind through our hair.

In the world of fitness and self-defense, there is often a common misconception that there is only one way to achieve your goals. Whether it is gaining muscle, losing weight, or learning self-defense techniques, many people believe that there is a single formula that is guaranteed to work for everyone. This belief in “The Way” is a dangerous fallacy that can lead to frustration, injury, and failure.

The problem with this belief is that it ignores the fact that human bodies are complex and unique. What works for one person may not work for another, and what is effective in one situation may not be effective in another. The idea of “The Way” implies that there is a single, correct way to move, lift, or strike, when in reality there are numerous variations and nuances that can make a significant difference in the outcome.

In fitness, the folly of “The Way” can lead to injury, burnout, and frustration. For example, someone who believes that the only way to build muscle is through heavy lifting may push themselves too hard and risk injury. I spent many years believing that if I could perform eight reps with a weight, it was too light, and I required more. And my joints paid the price for it! I hurt constantly for years! If you believe that the only way to lose weight is through running or treadmills, you may neglect a host of other important drills and techniques that can aid and improve your cardio.

In self-defense, the folly of “The Way” can be even more dangerous. Someone who believes that there is only one way to defend themselves may be unprepared for unexpected situations and may be vulnerable to attackers who use different techniques or weapons. This belief can lead to a false sense of security that can be shattered in a real-life confrontation. This can be especially dangerous if you are confronted with something that you have never seen or experienced before.

Instead of embracing the idea of “The Way,” we should recognize the importance of individualization and adaptation. Fitness and self-defense should be approached as a process of discovery, experimentation, and self-improvement. By recognizing that there are several ways to achieve our goals and by being open to trying innovative approaches, we can create a more holistic and effective practice that considers our unique needs, abilities, and limitations. It is human nature to want to stick with something that worked for you, and to an extent there is nothing wrong with that. But sticking to “The Way” to the detriment of your own advancement will lead to plateaus, injury, and a general loss of excitement, all of which can stall or even kill your training.

The folly of “The Way” lies in its assumption that there is a single, correct way to achieve our goals in fitness and self-defense. Instead of embracing this fallacy, we should recognize the importance of individualization and adaptation. By being open to trying novel approaches and recognizing our unique needs, abilities, and limitations, we can create a more effective and holistic practice that leads to greater success and fulfillment.

Variety, The Spice of Life!

Fitness and self-defense are two crucial aspects of the martial arts lifestyle. Both require consistent training and practice to develop the necessary skills and strength. However, it is important to note that incorporating variety in your fitness and self-defense training is essential for optimal results. Some of the reasons why variety in fitness and self-defense training is important:

Prevents boredom: Doing the same workouts and techniques repeatedly can become monotonous and lead to stagnation. This can cause you to lose motivation and interest in your training. Incorporating a variety of exercises and techniques can make your training more exciting and enjoyable.

Reduces the risk of injury: Repetitive use of the same muscles and joints increases the risk of overuse injuries. Adding variety to your training routine can help prevent overuse injuries by reducing the repetitive strain on specific muscle groups and joints.

Improves overall fitness: Incorporating a variety of exercises in your fitness routine help you develop different aspects of fitness, such as cardiovascular endurance, strength, flexibility, and balance. This can lead to overall improvement in your fitness level and reduce the risk of plateauing. It can also lead to more enjoyment of your leisure activities as you will have more energy.

Develops a well-rounded skill set: Self-defense techniques are not one-size-fits-all. Different situations may require different techniques, and it is important to have a well-rounded skill set to effectively defend yourself. Incorporating a variety of self-defense techniques in your training can help you develop a comprehensive set of skills to defend yourself in different situations.

Keeps the mind engaged: Variety in training keeps the mind engaged and can help improve cognitive function. Learning new techniques and movements requires focus and concentration, which can improve brain function and prevent cognitive decline.

Incorporating variety in fitness and self-defense training is essential for optimal results. It not only prevents boredom but also reduces the risk of injury, improves overall fitness, develops a well-rounded skill set, and keeps the mind engaged. So, if you want to maximize the benefits of your training, be sure to mix it up and try new exercises and techniques.

Many years ago, I had what was probably the best lifting partner ever! I had burned through several, and because of my “heavier is better” mindset, I had a hard time keeping a workout partner for more than a few months. This particular guy matched me in just about every way physically, mentally he was even more intense. But he had a wealth and depth of knowledge that blew mine out of the water. We were close in numbers on many of our lifts. I would slightly edge him out on pushing exercises, while he excelled in legs and all the pulling workouts. We pushed each other hard in the gym and both of us saw some of our best gains ever. And I learned a valuable lesson that I was able to apply, not just to my weight training, but to every other facet of my life. Having a partner that can push you is vital to moving forward in life!

For most endeavors, having a partner to aid and assist you while you work increases your productivity. Self-defense training is no different. While you can shadowbox, hit the heavy bag, run, and so on and so forth, it is much more productive, enables faster learning, and gives you a shorter learning curve when you have a partner that can push you. A good training partner can see the small mistakes you are making, give you feedback that you would otherwise miss and provide a competitive atmosphere in a healthy and positive way. And it is my belief that there are three types of training partner required for that to occur.

The first type of training partner is one that has no business training with you. This Type 1 training partner may be new, or just significantly behind your personal training curve. Training with this person allows you to work on specific aspects of your training. You can work on an armbar from a specific position, a specific striking response to an attack, defense of chokes, armbars or escapes. Training with this type of partner allows you to work on specifics for a myriad of defensive possibilities. It also provides you the ability to do so with a living, breathing, and thinking opponent while working on that specific defense or attack. However, Type 1 partners should not be your only skill training partners. That leads to arrogance and a lack of understanding in your own flaws and errors in your abilities.

The second type of training partner is one that is at or near your own skill level. Training with a Type 2 partner who can push you without destroying you allows you to integrate the skills learned while training with a partner of the Type 1 variety. You can work while still being pushed at a competitive level. Competition isn’t a bad thing if used correctly. And a Type 2 partner should be capable of pushing you, yet you should be learning to recognize the opportunities that they are presenting and when and how to apply your techniques with timing and control. This type of partner is essential to your training as this what pushes you to become better. Knowing that working with a Type 2 training partner is a competitive environment, training must be tailored to ensure the best results for both. Some days should be an all-out competitive training session where both of you are working. Some days should be more restrictive and incorporate flow work, or training to work from or through specific areas. This allows both you and your Type 2 training partner to advance and get better, making the proverbial iron sharpen iron training environment.

The third partner is one that you have no business training with. Type 3 partners should be so far ahead of you, that you are their Type 1 training partner! This is important for not only containing your own ego, but it shows you where the mistakes and holes in your game are. Type 3 training partners will push you more and more, as you learn to see where you are lacking, allowing you to make better gains. Once those lessons are applied when working with Type 1 partners, you can enhance your own training to higher levels. That in turn makes your training with the Type 2 partner better, and so on and so forth.

Working with all three types of training partners is an essential part of taking your personal self-defense training to higher levels. It doesn’t matter if your training stand up self-defense, clinch training, grappling, handheld weapons, or projectile weapons training, the Type 1, Type 2, and Type 3 training partners will push you to rise up to a higher level! Utilizing all three types of training partners is the best way to make gains and track their progress. Give it a try, and I promise you will notice the difference!