Hey Fighters,
It's Friday and time for this weeks Legends. This volume covers...
- What you'll find on this month's discounted instructional RAW DVD.
- Our article, The Core-Killer on our new inTENS circuit to make every fiber of your torso scream with joy.
- Our video clip of the week.
- And check out the New Years Deal at the end of this bulletin to increase your savings and/or collect some free swag.
Thanks everyone and have a great week! Sincerely, Mark Hatmaker Extreme Self Protection |
ESP RAW 111: The Wrestler's Guard Vol. 4: Shuck & Wizzer Position (Front Headlocks, Gator Chokes, the Top Crossface, Short & Long Slithers)What does that too long title mean? It means we pick up right where we left off on RAW 110 --this is a stand alone volume but you would need to view preceding volumes to discover how we got off of our back into the position of advantage. Here's a quick rundown of the drills included:
- Turning a modified 3/4 into a Front Headlock (and vice versa).
- How to submit with a Front Headlock, if that's your strong man cup of tea.
- For we mere mortals, it is wiser to set up a tight, tight Gator Choke using the Reverse Lever in both a Pre-Load and Post-Load set-up.
- Next we cure Gator Rolls that are stalled due to posting with Elbow Shucks and a Top Crossface.
- In case you haven't noticed, a good wrestler ain't gonna let that Gator Roll happen but seeing as how we've gone to all the trouble of setting it up we'll demonstrate two drills that exploit the wrestlers' stubborn base and allow you to finish with a choke/crank all the same--Roll-free but your opponent will be broken flat in either case.
- Got a strong opponent and you can't roll him or even hit a shuck or top crossface? That's where slithers come in.
- We'll provide you with two slither drills and the go-behind options ,or you can stop along the go-behind path and hit the 3 on the journey submissions that may suit your fancy.
- 25 drills total for this mighty common head-to-head short offense/post-sprawl position.
(This DVD comes with a printed syllabus for inclusion in your training notebook). ESP RAW 111: 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.
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The Core Killer
Mark Hatmaker
Today we'll take a close look at one of our new inTENS circuits. I'll spell the complete circuit out for you below. inTENS followers hang on to it for, in the future, when you see the inTENS post read nothing more than The Core Killer you know what fresh hell I'm referring to.
The Core Killer is a 2-cycle circuit meaning that you will perform the entire circuit and then go back and hit the underlined exercises in the second run-through.
Time yourself and if you complete it in under 15 minutes add 5 pounds to your Kettlebell swings until you find yourself creeping over the 15 minute mark again.
The Core Killer Components
- Single Knee to Elbow-10 Reps Right & then 10 Left. (Hang from a pull-up bar and hit dead-hang at the bottom and then pull your right knee to your right elbow).
- Sit-Ups-25. (Hands behind head, shoulders must touch at the bottom of the exercise).
- Lying Leg Raise-10 (Lie supine with arms extended behind you, keep legs straight throughout.
- Kneeling Overhead Toss--10 (Use the heaviest slam ball you can manage--we use 40's here-- and really power through).
- Twist Toss--10 (Stand and use that slam ball to fire your tosses--all right then all left).
- Sledge Work--10 (Use at least a 15 pound head on your hammer, reach full-extension and power through your swing. All reps right before going all left).
- Twisting Kettlebell Swings--10 (45 pounds to start. Swing from floor to full extension overhead twisting to the right for all reps then twisting to the left).
- Toes to Bar--10 (Dead hang from a bar and bring your toes to the bar).
- Knees to Elbows--10
- Feet Through the Ceiling--10 (Lie on you back, hands under your hips with your legs piked soles of the feet towards the ceiling. Slowly contract your core and get your hips off of the mat).
- Cross-Knee Crunches--15 (Hands behind head perform all right elbow to left knee then vice versa).
- Crunches--30 (Hands behind head, crunch straight up the middle).
- 1/4 Crunch--15 (Raise your legs from the mat, bent to 45 degrees. Hands behind the head hit these reps as rapidly as possible).
- Flings--15 (Lying on the mat, place your hands under hips, tuck your knees to your shoulders and then fling the soles of your feet towards the mat as hard as possible--use your core to stop your feet just before impact.
Repeat the underlined components and you are done.
Have fun with that!
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