Exercise of the Week: Barbell Back Squat
If you are concerned with fighting off a bigger, or stronger assailant successfully, you are going to need to get stronger physically....
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Lawrence Castanon
Sep 10, 20233 min read
Self Defense Tip: Can Eating Right Help You Fight?
There is a direct correlation between physical performance and the type of food you put into your body. Just like a car, if you give it...
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Lawrence Castanon
Sep 7, 20232 min read
This Kick Stops an Assailant in Their Tracks
This weeks self-defense technique is very simple to perform, and when done correctly will stop an assailant dead in his tracks. It is a...
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Lawrence Castanon
Sep 5, 20232 min read
Exercise of the Week: Farmers Walk (video included)
This weeks maximal strength exercise is one of my all time favorite functional strength-endurance exercises. The farmers walk, also...
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Lawrence Castanon
Sep 1, 20235 min read
Self Defense Tip: The Truth About Women Fighting Men And How To Win
My wife likes watching a TV show where a petite 90 pound lady regularly beats up all sorts of big tough guys, everyone from big US Navy...
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Lawrence Castanon
Aug 30, 20232 min read
Shovel Kick to the Groin (instructional video included)
The most effective way to kick the groin is with the shovel kick. It is one of the best self-defense kicks in your arsenal. You can...
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Lawrence Castanon
Aug 25, 20232 min read
Exercise of the Week: Kettlebell Single Arm Clean and Press (video included)
This week's exercise is called the single arm clean and press, and utilizes a kettlebell. It is a plyometric reactive exercise that is...
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Lawrence Castanon
Aug 23, 20233 min read
Self Defense Tip: Can you learn how to Defend Yourself from books or videos?
With so many books and videos out there on martial arts training, the question arises, "can I learn self-defense from a book (or...
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Lawrence Castanon
Aug 21, 20232 min read
Palm Heel Strikes from your Back (guard position)
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...
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Lawrence Castanon
Aug 17, 20231 min read
How to Perform Basic Boxing Punches for the Heavy Bag
Today's video I’m covering how to perform basic boxing punches on the heavy bag for correct technique. Performing them this way will...
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Lawrence Castanon
Aug 14, 20234 min read
Self Defense Tip: Were You Really Taught How To Defend Yourself?
The terms "Martial Arts" and "Self-Defense" has almost as many meanings to them as there are people teaching them. The problem is that...
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Lawrence Castanon
Aug 9, 20232 min read
Assailant Controlling you? Use This Technique To Get Them To Release You.
A scary position to be in is with a strong assailant controlling you, either by holding your arms, or holding you in a bear hug. However,...
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Lawrence Castanon
Aug 6, 20233 min read
Overweight Children Are More Likely To Become Sick, Obese Adults
We love our kids. We all have hopes that our children grow up to be healthy adults, who are successful in their careers, meet the person...
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Lawrence Castanon
Jul 31, 20234 min read
Self Defense Tip: Should You Grapple In A Street Fight?
Should you grapple in a street fight? Warning graphic details here: Recently a video was posted online of a Brazilian Jiu-Jitsu (BJJ)...
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Lawrence Castanon
Jul 28, 20232 min read
Stand-up to Ground Fighting Transition #1
Most fights end up on the ground because they enter into a clinch. At that point the bigger, stronger person will overpower the weaker...
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Lawrence Castanon
Jul 26, 20233 min read
Eat Like A Warrior!
When you look at the diets of great warriors (i.e., the Samurai, Gladiators and Roman Legion soldiers), they ate predominantly whole food...
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Lawrence Castanon
Jul 21, 20232 min read
Simple Escape Off The Ground (from the bottom position)
The worst position to be in is on the ground with an assailant mounted on and you hitting you at will. The reasons why it is so bad is...
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Lawrence Castanon
Jul 18, 20232 min read
Self Defense Tip: Can You Be Legally Liable After Defending Yourself?
You did it! You defended yourself against an aggressive assailant, but now you might get charged with assault! What??? Defending yourself...
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Lawrence Castanon
Jul 9, 20232 min read
The Rear Standing Choke (instructional video included)
All too often, street fights end up on the ground with both combatants rolling around, leaving either one of them vulnerable to a third...
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Lawrence Castanon
Jul 7, 20232 min read
Self Defense Tip Of The Week: What To Expect In A Real Fight
It happened! You tried talking your way out of the fight, but it didn't work and now he/she is attacking you. This is everyone's worse...
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