What Is The Best
Workout For Self-
Defense?
What is the best workout for self-defense? Our forum members share the best training programs and suggestions for self defense training. Get details about training with weights, MMA, boxing, and more right here. Try them out now!
TOPIC: What Is The Best Workout For Self-Defense?
The Question:
Knowing some self-defense moves is a great way to feel secure. It's also a great way to build confidence and stay active.
What is the best workout for self-defense? Be specific - List Exercises, Sets, Reps, Etc.
What style of training is best for self defense?
Why might someone be interested in a self-defense workout?
Bonus Question: Have you ever trained using a self-defense workout?
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Derek's Plan for Self-DefenseWhat Is The Best Workout For Self-Defense?
The best, and most complete work-out for someone to use when training for self-defense is one that consists of compound exercises and exercises designed to strengthen one's core. Having a solid base is a must to one's survival when being attacked.
If you have ever been hit hard in the stomach, you would understand how important it is to have a strong core and thick abdominal muscles to help weather the blow. One also needs to train quick, explosive movements to help them when they must make quick, split second decisions.
A general work out designed for beginner's to strengthen their base, and core would follow something like this.
Squats - 3 sets of 15-20
Muscle endurance is key, and nothing is more important then having a solid base. You're legs hold you up... What happens if your legs give during a fight? Unless you are a jujitsu expert or very experienced wrestler, you do not want to be on the ground against an attacker, especially one that is standing.
Staying up is key in determining who will win the fight, and how properly you can defend yourself. Much of the power in a punch comes from the pivoting motion of your hips and legs, and therefore, it is important to have a solid base from which to throw a defensive counter.
Squats, especially in the higher rep range of 15-20 will definitely develop adequate muscle endurance and strength that is required to defend yourself.
Deadlifts - 3 sets of 8-10
Strengthening your core is important. Deadlifts are another compound exercise that will undoubtedly help you in a fight. This targets various muscle groups, and will help bring out your ability to stand up and not falter against a blow by an opponent.
Smith Machine Press - 3 sets of 6-8
This exercise will be altered just slightly. Choose a lighter weight, and instead of simply extending your arms up as you would normally, actually throw the bar up into the air, and then catch it as it drops back down. This will help you develop your ability to extend your arm out quickly and powerfully.
You are trying to throw the bar up as high as possible. Thus, when you are throwing a punch at an opponent, you will be used to the motion and your arms will be able to extend quicker and stronger.
Crunches & Sit Ups - 4 sets of 25-50
It is required that one strengthens their abdominal muscles to help if they are punched or hit in the stomach area. Sit Ups are a core exercise that works both the abdominals and calls the hip flexors into play.
Crunches and Sit Ups can be rotated, and the number can be adjusted by the experience and ability of the individual. Weight can also be added, if the 50 mark on either crunches or sit ups are easily being reached.
Oblique Crunches - 3 sets of 20-40
Oblique Crunches, or any exercise that targets the obliques can be substituted here, this is simply helping to protect against those possible hooks that may not hit directly on the abdominals, but more to the side of the body, having decently developed obliques will help protect against shots like this.
These exercises do not have to be used with extremely large amounts of weight, as the goal is not power lifting, but instead endurance. Rest periods should be very, very small, 30 seconds at most, and everything should be quickly paced and explosive. After all, a fight will be quick and explosive.
Regardless of what one may believe, most fights will not end with one well placed punch. Being able to throw quickly and consistently is key, and therefore, having the cardiovascular ability to fight is important.
Cardio style exercises (such as running, biking, etc) is not required, as long as the weight training exercises are done quickly and intensely. These exercises will function similarly to a cardio session if done properly.
Style Of TrainingWhat Style Of Training Is Best For Self Defense?
No such style exists that is the "all-time" best for self defense. Everything depends on the variables. If you are being attacked by someone who brawls, then a stand up fighting style such as boxing or Muay Thai is the best. If a wrestler is attacking you, then you know he will probably try to take you to the ground, where a style such as Judo or Jujitsu will be the most successful for defense.
Each and every style will have benefits and disadvantages.
Boxing:
Boxing is great for learning how to throw punches explosively and with great speed and power. Boxing will also help your foot movement, and your ability to close the gap or increase your distance from an opponent while still keeping defensive. But pure boxers often times have a difficultly fighting from the ground, as all their training is done standing up.
Muay Thai:
Muay Thai fighters work punches, but they also emphasis on kicks, knees, and elbows. This adds a wide variety to your arsenal, but, like boxers, they often fail when taken to the ground.
Judo:
Judo is great for learning how to take someone down. But Judo's main emphasis is just that, learning how to take someone to the ground, but once on the ground, many Judo practitioners are not nearly as skilled as a wrestler or Jujitsu fighter.
Jujitsu:
Jujitsu is best when combined with Judo. When learning Jujitsu, you learn various choke holds, arm bars, leg bars, and other maneuvers you can use to manipulate your opponent. Unfortunately, if a jujitsu fighter can't close the distance against someone like a Boxer, who learns how to distance properly, then that person may never get the chance to take the fight to the ground.
Therefore, the most effective way to train for self-defense is by training various styles, so you are ready for various situations. "Cross-training" is the art of training in more then one style of martial arts.
Taking a "Mixed Martial Arts" class, where both hard (quick, striking motions) and soft styles (using the enemies momentum to your advantage, etc), stand up and ground styles, and everything in between are studied, is you're best bet.
Many mixed martial arts styles will include boxing, Muay Thai, Kempo, Jujitsu, Judo, and possibly other martial arts. This is the best way to train for self-defense.
Self-Defense InterestWhy Might Someone Be Interested In A Self-Defense Workout?
A self-defense work out is great because it is different then other work outs. It is fun, and productive. Instead of simply "lifting a lot of weight" or "looking good", you are getting in shape, AND helping your body to be able to defend itself when placed in a bad situation.
Any martial artist could benefit from using the weight room, even Bruce Lee lifted weights (although, not all the time, and differently, than say, a bodybuilder would). Any bodybuilder could benefit from a self-defense work out simply because it would help them be able to control their body, movements, and motions more effectively.
Ask someone like Flex Wheeler, who, although one of the best bodybuilders in the world, still loves martial arts and considers it his passion. Mike Tyson, one of the best boxers, and heaviest hitters, lifted weights, and look at his power!
Even the average person could benefit from a self-defense work out. It is designed to get people fit, and it shape. It will improve cardiovascular health, it will help create an appealing body, and most of all, it will help the person become more confident in their abilities.
Self Defense Articles:
BonusHave You Ever Trained Using A Self-Defense Workout?
I have studied Kempo for nearly 6 years. I have boxed with some of the best fighters in my area. I have studied Brazillian Jujitsu on and off and have dabbled in Judo. Muscle endurance is key to self-defense, and using weights to increase that muscle endurance is a great thing to do.
I have often used a self-defense work out, designed by either me, my boxing trainer, or a fellow martial artist. Most people usually agree that following a training routine that strengthens your core and promotes a solid base from which to fight is the most vital aspect of a self-defense routine.
Knowing some self-defense moves is a great way to feel secure. It's also a great way to build confidence and stay active.
WorkoutWhat Is The Best Workout For Self-Defense? Be Specific - List Exercises, Sets, Reps, Etc.
The workout below is a combination of strength building, bodybuilding, and mixed martial arts workouts, which is great for self defense. You will increase strength and muscle size with weight training, and increase speed and endurance with mixed martial arts.
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