Legends 10/21

PS-If you wanna grab this new RAW for $5 and a half bucks off and pick up 3 more RAW volumes of your choice for free + have the option of receiving inTENS Premium every week absolutely free check out our ESP RAW Subscription Service. Keep in mind subscribers, in addition to the syllabi for the entire Wrestler's Guard material you will receive the easy reference Flow Chart once the material is completed.

PPS-November's RAW topic will be UN-STUFFED how to turn a double-leg that has been sprawled upon into a position of advantage without pulling guard. The next Wrestler's Guard volume will be released in December.

ESP RAW 108: The Wrestler's Guard: Shuck & Wizzer Position (with a Single Post cont'd & No Post) Vol. 2

[For the overall arc of this DVD series see the article below].

This volume picks up exactly where 107 left off (for details on RAW 107 click on RAW under Quick Links to your left).

We use a Tripod Mule-Kick to assist your wizzer.
We flow back into the Head-Pop Triplet (the 1-2-3 Submission sequence that flows out of this particular position).
We then detour into leg locking land with two dive-thru leg locks for when you've hooked an inside grape vs. strong wizzer opposition.
We then hit the Outside Roll-Thru (my own personal fave on this volume) vs. strong wizzer opposition. (This is one tight animal once you have instep placement down).
We drill how you can use the Outside Roll-Thru to blanket ride for ground and pound or, follow with the submission combination.
Next, we stick with our wizzer as it got us off of our back but we now possess enough base to forgo single-arm attacks and add the second hand.
With this second hand we'll fix stalled wizzers with Far Arm Block & Drives and Far Arm & Tripod Mules both of which lead directly into immediate submission territory.
Next we'll start exploring how that extra hand can be used to "pre-attack" the head...
We'll use the Chin-Hook Nelson vs. a heavily exposed neck to gain that tap before your opponent's shoulders hit the mat.
Being realistic, head exposure will normally be shallow and that's where the 1/4 Spike comes into play for a little inspiration.
Once you've combined the presented material with the prescribed submission sequence you have 24 more drills to add to your get off your back and back into the game arsenal.

(This DVD comes with a printed syllabus for inclusion in your training notebook).

ESP RAW 108: can be had this month for only $32 (S & H included) at the end of the month the price goes to $42 Domestic/$52 International.

To order

To pay only $26.50 for this DVD + receive 3 other RAW DVDs for free subscribe to our ESP RAW DVD Service.

Outside Wizzer to Cross Body

inTENS PREMIUM

inTENS, for the uninitiated is our daily conditioning regimen tailored for the needs of the Western Combat Sports competitor and No Second Chance Street Survivalist. (For an in-depth explanation of the inTENS method click on inTENS under Quick Links found on the left side of today's newsletter).

Today I want to tell you about a few tweaks to inTENS and then provide a few templates demonstrating the benefits of what you can expect from inTENS Premium.

inTENS currently offers six daily workouts per week that use our seldom repeating format to continue to foster progress and thwart staleness. These workouts will now be referred to as inTENS Standard.

inTENS Standard has been re-tooled to be more reflective of the "embrace the grind" aspect of combat and will lean heavily on compositions that feature endurance (cardiovascular & muscular), speed, explosiveness, and combat sports specific drills.

inTENS Standard is updated weekly so that you can pick and choose challenges and plan accordingly.

inTENS Standard is a free service and will remain so.

inTENS PREMIUM will offer, in addition to the inTENS Standard workout, 6 Strength Training Workouts per week that are designed for the combat athlete who wants/needs that continued growth in strength and power that only assiduously approached weight-training can provide.

inTENS PREMIUM will also include 6 Combat Drills of the Day each week that you have the option to use to focus and hone your sport-specific training. These drills will focus on improving your striking, shooting, clinching, and groundwork in both offensive and defensive dimensions. (In the near-future, inTENS PREMIUM will offer a No Second Chance Drill of the Day for Street Survivalists).

inTENS PREMIUM will be formatted as follows: The Strength Workout of the Day + the inTENS Standard workout of the day + the Combat Drill of the Day. I've provided 3-days of training below to illustrate the format.

Day 1

Strength

Back Squats/24" Plyo Box Combination

55% of your Back Squat 1RM 10 Squats 10 Box Jumps

65% 6 Squats 6 Jumps

75% 5 Squats 4 Jumps

85% 4 Squats 4 Jumps

90+ 1-2 Squats 2 Jumps

The Standard

Push-Ups 10

Speed Uppercuts (R&L=1) 10

Stiff-Legged Bunny Hops 10 Yards

1/10th Mile

x's 10

Combat Drill of the Day (CDD)

Floor Bar or Wrestling Dummy Pommel Arm Bar Drill

(R&L=1) 50

Day 2

Strength

Top Wristlock/Double Wristlock Pre-Hab

3/15 (Use light weight)

The Standard

Inverted Rows 10

Standing Broad Jumps for 20 Yards

1/10th Mile

x's 10

Combat Drill of the Day

10/10 on the Bag

3 3-Minute Rounds

(Punch the bag for 10 seconds then fire knees for 10 seconds--alternating back and forth every 10 seconds with the punch count never falling below 10 and the knee count below 5).

Day 3

Strength

Push Press (from the rack)

Combat Drill of the Day

Inside Leg Stand-Up Drill Against Cage Wall

(R&L=1) 50

As already stated, inTENS Standard will remain a free service that you can access via our inTENS page on the website.

The inTENS PREMIUM workouts will be offered in entire week templates (6 separate days of training) as opposed to daily so that you can structure on-days/off-days or mix and match to best suit your specific needs.

inTENS PREMIUM is an opt-in service free to RAW Subscribers & Lifetime Members. If you are a RAW subscriber and/or Lifetime Member drop us an email requesting to be a part of inTENS PREMIUM and you will receive one bulletin per week (Mondays by Noon) with 6 complete days of conditioning (The Strength Workout, The inTENS Standard, & the Combat Drill of the Day).

If you are not a RAW Subscriber or Lifetime Member you may subscribe to the inTENS PREMIUM service for only $10 per month.

So, with all that said, RAW Subscribers and/or Lifetime Members, if you want to be a part of inTENS PREMIUM, drop us an email with your preferred address.

Non-RAW Subscribers or Non-Members follow the below link.

The Pay Pal link to start your monthly subscription is on the inTENS page of our site. To start your subscription go to:

http://extremeselfprotection.com/inTENS.html

Boxer's Book of Conditioning and Drilling by Mark Hatmaker

This is book number 14 (!) in our continuing series. (240 pages and chockful of photos).

Right up front, yes, you see that word "Boxer" on the cover and, yes, the books specific focus is conditioning for boxing but also the book is intended for conditioning all strikers. (To be frank, you can use this book for conditioning alone simply by ignoring the striking equipment sections).

Here's a little on what you'll find between the covers...

In our typical long-winded digressive exposition of the scientific basis of our approach you'll find the following mini-essays:
"Chance Favors the Prepared Mind"
"10,000 Hours" (concerns the latest research regarding the journey from novice to master),
Stacking the odds in favor of even the novice with "Marginal Revolutions"
"GPP vs. SPP" which weighs the two-dominant approaches to conditioning and how they stack when applied to fight training.
"The Attributes Demand" chart
"More is Better?" to help you gain optimum results in less time than you think.
"Tradition vs. Innovation" assesses old-school approaches with the new school along with a little myth-busting.
All this and more + "Champion's Tale" sidebars that spotlight unusual training methods used by great champs of the past and present.
Next we move into "Floorwork" (boxing parlance for calisthenics) which we break into 6 Broad Categories: Pushing, Pulling, Legs, Core (and not a sit-up or crunch to be found in the bunch), True Floorwork, and Medicine Ball & Sledgehammer Work. 83 fighter specific calisthenics in all.
Next we run the Great 8 Plyometrics Drills to build some major explosiveness in the lower body.
Then the 7 Old School Rules of Weight Training followed by 18 Bar Work exercises, 7 Dumbbell Exercises, and the 4 Kettlebell Exercises that will comprise the iron portion of your training.
We then show you how to assemble the workouts with 31 separate GPP Workouts for 3 levels (Rookies, Intermediate, and Advanced athletes).
We then move into the striking equipment section (SPP) and introduce The Footwork Tango a 14-Part Drill to hone all aspects of your ring footwork.
Next a 70 Item Combination Checklist for Plugging punch-combinations into different SPP Drills.
Next we compare and contrast Old School Roadwork (LSD)and New School Roadwork (Sprints) and then provide approaches for both with a dozen separate New School Sprint Drills to get more done in less time.
We then move into an abbreviated Rope-Skipping section-wanna know why it's so short? Read the book for the math.
Next we cover the 5 Rules of Heavy Bag Work and provide 17 separate drills to beat the mindless pounding doldrums.
Then we apply an even dozen drills for Shadow/Mirror work.
Then 14 Double-End Bag drills.
10 Rope-Weaving drills. Rope-weaving is a woefully under-utilized old school method that builds exceptional upper-body movement.
Next, the 5 Commandments of Focus Pads and 13 alternate approaches to this exceptional piece of gear.
The relative merits and demerits of Sparring along with 20 Sparring drills to always keep your brain (and jab) popping.
And we close with resources to add to these drills as well as how to fold your Flow Drills/Down & Out Drills into your strike training.

The book retails for $12.95 before S&H (which is where we'll park it ourselves) but newsletters subscribers can snag autographed copies for the following...

Inside the Continental US $12.50 (S&H included).

Outside the Continental US $14.50 (S&H Included).

(RAW Subscribers & Lifetime Members can grab it for $11.00 even).

Boxer's Book Promo Flier

Video Clip of the Week: Belt Reaches

Belt Reaches

The 6th Annual Pugilism & All-In Wrestling Boot Camp

This year's Boot will be held Saturday & Sunday, November 12th & 13th (10 AM start both days) at Bill Whitworth's beautiful octagon-equipped facility in Morristown, Tennessee. Here's the skinny:

2-Days of hardcore Old-School Conditioning, Pugilism, and all-In Wrestling.
Day One will introduce a series of drills in 5 different areas: Pugilism, Shooting, Dirty Boxing/Clinch-work, Groundwork-Top Position, and Groundwork-Bottom Position.
Day Two will shuffle and integrate Day One's material into cohesive chains.
This Boot is suitable for all levels of experience and/or fitness. We just ask you to work to the top of your own ability/level--not anyone else's.
Required Gear: Mouthpieces & MMA Gloves.
This is a limited attendance camp.
$200 for both days ($150 for past attendees, RAW Subscribers, & Members).
To register, simply contact us regarding availability and then send a $50 non-refundable deposit to hold your slot.
For accomodations,search in the Boot location area: Red Dragon Martial Arts Center 284 South Daisy St. Morristown TN 37813 School #: (423) 587-3755
For those of you flying in, your destination airport will be McGhee-Tyson in Knoxville, TN.

To make your $50 deposit click here:

Legends Newletter Archives

You can view all past Legends Newsletters in our New Legends Archives. Just follow the link.

http://archive.constantcontact.com/fs092/1105268807314/archive/1108043342220.html