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In my blogs you'll get: Weekly Fitness, Self-defense, Diet, and Health Related Tips and Strategies. Weekly Exercise Instructional Videos....
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Lawrence Castanon
Oct 222 min read
Exercise of the Week: Burpees with and without pushup
There are two methods of performing burpees, each have their own benefits. Benefits of Doing a Burpee Without a Pushup: Improves...
125 views0 comments
Lawrence Castanon
Oct 172 min read
Elbow Strike Series (part 3) - Vertical Upward Elbow (instructional video included)
The vertical upward elbow strike is another great technique to use when you are in close quarters with an assailant. This technique is...
161 views0 comments
Lawrence Castanon
Oct 33 min read
Exercise of the Week: Multi-planar Hop with Stabilization (video)
This weeks body-weight exercise is a great functional training exercise that works your neuro-muscular coordination, and your...
127 views0 comments
Lawrence Castanon
Sep 292 min read
Elbow Strike Series (part 2) - Reverse Horizontal Elbow Strike (instructional video included)
The reverse (or backwards) horizontal elbow strike is an excellent technique that can be performed when the assailant is behind you, and...
162 views0 comments
Lawrence Castanon
Sep 202 min read
Do This Superset For Powerful Shoulders (instructional video)
Having powerful shoulders serves many purposes. Whether it's to escape a hold, deliver a knockout blow, or just carry stuff around the...
128 views0 comments
Lawrence Castanon
Sep 162 min read
Elbow Strike Series (part 1): Horizontal Elbow Strike (instructional video included)
We begin the elbow strike series with one of the simpler elbow strikes to practice: the forward horizontal elbow strike. As the name...
154 views0 comments
Lawrence Castanon
Sep 142 min read
The Power of Elbow and Forearm Strikes: A New Series Begins
Over the course of the next few weeks, we will be covering the most devastating weapon in your upper body arsenal. It is so effective...
129 views0 comments
Lawrence Castanon
Sep 42 min read
Exercise of the week: Explosive Power Core Superset (video)
All movement originates from your core. This superset will help increase your ability to move quickly and explosively. Whether your an...
121 views0 comments
Lawrence Castanon
Aug 312 min read
Striking with the Heel of the Palm (part 2)
This weeks self defense technique of the week is a crucial defense to learn in case you find yourself on your back with an assailant on...
155 views0 comments
Lawrence Castanon
Aug 212 min read
The ultimate Max Strength Exercise (instructional video included)
The deadlift is the pinnacle of total body maximal strength exercises. This exercise hits all the major muscle groups, and many minor...
117 views0 comments
Lawrence Castanon
Aug 183 min read
Striking with the Heel of the Palm (part 1)
Striking with the heel of your palm is an easy-to-use anatomical weapon that you can perform with very little effort. It's so simple to...
138 views0 comments
Lawrence Castanon
Aug 82 min read
Exercise of the Week: Crab-walk Toe Touches (video included)
Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look...
107 views0 comments
Lawrence Castanon
Aug 32 min read
Learn the Power of the Uppercut Punch for Self-Defense (2 Videos)
When an assailant is in close, it limits the strikes you have to defend yourself. Uppercut punches are a crucial weapon to use when...
146 views0 comments
Lawrence Castanon
Jul 302 min read
Upper Body Explosive Power Routine
Explosive Power Reactive/Plyometric training will boost your ability to move explosively. You need explosive power whether you are a...
111 views0 comments
Lawrence Castanon
Jul 263 min read
The Hook Punch (2 instructional videos included)
Hook punches are one of my favorite strikes because they are simple to perform, and you can generate a lot of power with them. You can...
149 views0 comments
Lawrence Castanon
Jul 162 min read
Exercise of the Week: Single-leg Lift & Chop
Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look...
115 views0 comments
Lawrence Castanon
Jul 122 min read
How To Hammer fist part 2 - (instructional video included)
In part two of how to hammer fist you are going to learn how to hammer fist from your back, when an assailant is on top of you. There is...
144 views0 comments
Lawrence Castanon
Jul 92 min read
Maximal Strength Exercise: Barbell Squats (instructional video included)
If you are concerned with fighting off a bigger, or stronger person successfully, you are going to need to get stronger physically....
110 views0 comments
Lawrence Castanon
Jul 52 min read
Hammer fists (part 1) (instructional video included)
Did you know that you were born with a self-defense anatomical weapon already in your arsenal? It's so effective that if you did not...
137 views0 comments
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