P5 Training Program

Extra Training Curriculum Breathing and Focusing P5 - Syllabus

Low abdominal breathing. Here, diaphragm is pushing the abdominal area, the stomach, down. So the stomach, the muscles, goes out.

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Low abdominal breathing. Here, diaphragm is pushing the abdominal area, the stomach, down. So the stomach, the muscles, goes out. Here you can see the stomach area becomes bigger. Central breathing, ribs breathing. Here, the volume of the lungs is being enlarged by the ribs coming up and out. High breathing or chest breathing, clavicle breathing. Here, the chest is coming up, enlarging the volume of the lungs by lifting the chest. Full breath or full breathing, start with abdominal breathing, go to the middle breathing with the rib cage, and then go to the breathing through the chest. Sort of a wave action, stop your breathing for a few seconds, and then start exhaling. You can start exhaling from the abdominal area, then the ribs go down. Then the chest goes down. Exhale most of the air in the lungs. Do this continuously for a few minutes. This way of breathing is very relaxing, calming the mind. This way of breathing is good in reducing stress.

Standing concentration drill. Here the aim is stand focused and do not move. Stand straight, relax your body, straighten the spine, lengthen the spine, breath in a relaxed manner. Distance your arms a bit away from your body. Look forward at one point, concentrate there. Try to avoid any motions. Eliminate any movement. Relax the facial muscles. Focus on the point you’re looking at, pay attention to your breathing. Try to minimize talking to yourself, this internal gossip. This is a simple control technique, controlling yourself so eventually you’ll be able to control the fight and the confrontation. When your mind and emotions, specially destructive emotions, are controlled, you are able to function much much better during a confrontation as you can sense the intentions and the actions of the opponent and opponents. As a beginner, you can start with five minutes. As you advance, you can spend more time in this sort of standing mind control, up to 20 minutes, it is reasonable.

Concentration drill, performing a simple krav maga technique. The moving of the body, the moving of the arm, sending the forearm and the elbow towards defense, sending the shoulder towards defense. Sending the chest forward, the counter-attack forward towards the imaginary opponent. A simple drill like this, from start to finish, can take at the beginning level, around five minutes. During the time of the drill, one should concentrate, focus on the action, focus on your body, then shift the focus to an outside target, and then focus on nothing in particular.

In the higher level, one can spend about 20 minutes in one drill like this. The example here is an outside defense with a simultaneous counter-attack. One can use other very simple drills such as inside defense and simultaneous counter-attack against a straight punch, a defense against a straight knife attack, a defense against a kick, et cetera. As you do the technique, focus on the components of the technique. Understand the motions, understand the body shifting, the weight moving. Doing so, try to minimize the internal dialogue, try to relax your mind, try to internalize all the senses.

A. Rolls and Break-Falls

  1. Combination of rolls (forward/backward) and break-falls (all types)

Notes: For adults, this subject may be considered to be tested in full at higher level (G1).

B. Defenses Against Regular (Front) Kicks

  1. Stabbing defense with back forearm
  2. Low inside forearm defenses, with high elbow / low palm

C. Defenses Against a High Roundhouse Kick

  1. Outside forearm defense (outside fleshy part), and simultaneous counterattack with kick
  2. Outside forearm defense, advancing diagonally forward, kicking with the opposite leg
  3. Using both forearms (inside fleshy part) - body turn, advance diagonally forward
    1. Using both hands, outside with forearm, inside
      with palm - body moves similar to number 3

Notes: Techniques to be taught from a general ready (outlet) stance. Later practice from any passive or ready stances; attacker can kick with either leg- Variations on the above

D. Escaping Bear Hugs

  1. Low bear hug from the front, arms are free - get good base and counterattack (elbow strikes, hooks, and / or kick to the groin)
  2. Lifted in a bear hug from the rear, arms free / trapped - wrap one leg and counter
  3. Lifted in a bear hug from the front, arms free / trapped - wrap one leg and counter

E. Releases from Hair Grabs or Pulls

  1. Prevention – according to the regular timeline
  2. One-handed hair grab from the front - bend forward, apply leverage on wrist
  3. Pulled forward and down - burst forward, block knee or punch; first counter to the groin
  4. Pulled from the side - burst forward in the direction of the pull, defend and counterattack
  5. Pulled from behind – spin back in the direction of the pull, defend and counterattack

F. Escaping Chokes on the Ground

  1. Attacker sitting on the defender - applying a very close, low choke
  2. Attacker sitting on the defender - choking with straight elbows

Notes: Practice various and multiple counterattacks; end the scenario in a standing position.

G. Ground - Opponent Standing or Sitting on Top and Punching

  1. Attacker punching from a mount position - defend, counterattack, trap, bridge.
  2. A standing opponent tries to strike – hand and body defense, counter with kicks (punch at close range).

H. Defending Against Impending Knife Threat

  1. From the front at mid-range – with a grip on opponents wrist
  2. Same with variations on position of the knife and attitude of attacker.

I. Defending Against Unexpected/Unfamiliar Attacks

  1. Escaping all types of grabs, chokes, bear hugs, headlocks, etc., from all angles and in multiple variations
  2. Same as no. 1 above - with the elements of surprise and stress
  3. Defending against varieties of punches and kicks, coming from different angles and aimed at various targets; starting from several different stances.

J. Returning Attacker

  1. Following defender's technique, the attacker returns and attacks, with or without a weapon

K. Protecting a Third Party

  1. Principles and techniques of:
    1. Screening
    2. Warning verbally
    3. Removing 3rd party from area, front approach and turning: with pull and push with two hands;
      with grab of upper arm.
  2. Attack the attacker - rescuer may approach the attacker from any direction
  3. Take down with a Knee-stomp from behind – to separate attacker from victim

L. Fighting Games, 4 Against 1

  1. Two hand strikes every two seconds
  2. Two punching or kicking attacks every two seconds

M. Fighting Skills

  1. Slow fighting
  2. Light fighting with protective gear (groin protection, boxing gloves, shin pads, mouthpiece; headgear is recommended)

N. Simulation and Tactics – P5 - Two Attackers Against an Accompanied Defender

  1. Description: Two strolling people are approached by two attackers. First, the attackers approach from the front, at the next stage, they may take a divided approach.

1. Breathing and Focusing

  1. The 3 levels of breathing, separately and in full breathing
  2. Standing with mind control
  3. Very slow motion technique. Use a basic technique, recommended with defense and counter, moving the center of gravity (shifting of body weight)

2. Escaping Two-Person Wrist Grabs

  1. When possible, use leverage by circling and lowering elbows
  2. Kick one attacker then the other - with one or both legs
  3. When a third, dangerous attacker approaches - kick this attacker first

3. Escaping Full Nelsons

  1. Prevention – grab opposite hand and counterattack
  2. Scraping and creating leverage on fingers.

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