Did you know that your body is armed with an arsenal of weapons? You simply need to know what these anatomical weapons are and how to use them, in order to defend yourself effectively.
What are anatomical weapons?
Simply put, anatomical weapons are weapons created using your body parts. For example your hand (part of your anatomy) is just a hand, but clench it into a fist and strike someone, and it has become an anatomical weapon. We will begin the Self-defense of the Week series covering anatomical weapons and how to use them.
There are two types types of anatomical weapons, upper body anatomical weapons, and lower body anatomical weapons:
Body parts of the upper body anatomical weapons include closed fists, heel of the palm, flexed elbows, forearms, fingers, forehead, and others. Punches, Hammer fists, Palm strikes, Elbow strikes, and Head butts are examples of your upper body weapons.
Body parts of lower body anatomical weapons include instep of the foot, heel of the foot, shin, and knee, and others. Shovel (groin) kicks, Oblique kicks, Shin kicks, and Knee strikes are examples of your lower body weapons.
All of these body parts can be used as a weapon to defend yourself. In this series, You will learn upper body anatomical weapons first because they are safer and require less coordination than the lower body weapons. Additionally, you must be able to maintain a firm stance on the ground when fighting. This is a crucial key in being able to defend yourself successfully.
The fastest way to get good at striking is with high repetitions.
You should get to the point where you can throw hundreds of strikes in a workout session. This will help you build up the neuromuscular coordination necessary to be able to throw the strikes instinctively in a fight. It will also help you to strike without fatiguing (running out of gas), when in a fight. Size and strength has no bearing on your ability to perform strikes.
If you are a beginner, you can start by throwing fifty strikes and take breaks as needed until you reach fifty (i.e., five sets of 10 punches with a one minute rest between). Gradually build up to one hundred strikes. Practice the same strike (i.e. hammer fisting), until you can perform 300 of them, before adding a different type of strike (i.e. palm heel striking).
Write down your sets and reps and date it (I keep a log of all my workouts and you should too). The next time you train you can see how many sets/reps you did the last time and will want to meet or exceed that amount. Build up your sets/reps gradually (i.e., move up to four sets of twenty-five, reps etc.), and allow for rest days to avoid injury (beginners should rest every other day). Before you know it you'll be throwing hundreds of punches in your training.
A couple of other tips for building up your striking prowess in a short amount of time:
Strike in the air slowly to get the body mechanics (good technique) down. Slow is smooth and smooth becomes fast.
If you have a mirror available, use it to see your techniques, and correct errors.
Start striking in a stationary position, and eventually move around when striking (i.e., shadow boxing).
Eventually you will need to hit something to build up your power. Hitting a heavy bag (standing or hanging) is ideal. If you can't get access to a heavy bag, buy a punching pad (i.e., focus mitts) and fasten it to a solid wall.
Having a partner to train with will help with moving around, and holding focus mitts to improve your footwork and range.
Use these tips as you follow along in the upcoming Self Defense Technique of The Week instructional videos, and soon you will become a lethal weapon!
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Until next time, Stay Safe!
Lawrence Castanon,
Author, The Short Fight
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