DISCUSSION

What if I don’t see the attack coming?

As we always say: “You cannot defend against what you cannot see.” While that’s generally true, there are still important things to keep in mind.

First, you must focus on surviving the initial attack. This often means enduring some pain, since you may get hurt during the conflict—hopefully nothing serious. Only after that can you look for opportunities to respond.

Most of the techniques I teach in this class are designed for seniors. I don’t expect you to step into a cage to compete. Real-life situations are very different: there are no mats, no referees, and no rules. The aggressor is often a bully who may be larger, stronger, and faster than you. They may shout, try to intimidate, or suddenly shove you off balance. Fortunately, there are strategies to help you anticipate and minimize these risks, and we’ll cover them in upcoming classes.

There are so many things to remember…

Learning something completely new is always challenging. The good news is that this provides valuable stimulation: it exercises your brain, sharpens your awareness of your body, and increases your alertness to your surroundings.

Over time, it will get easier because all techniques are built on a set of common principles. For example, last week we talked about relaxation and projection. These ideas form the foundation for most of our skills. With practice, they will start to feel natural, and the techniques will begin to make more sense.

Let’s enjoy the learning process together—it’s all part of the fun ride!

SCENARIOS

Practical Fall Prevention: The “unhook” technique

Pavement is often uneven, with cracks, tree roots, or raised surfaces that can catch your foot. This technique helps you recover from a trip by focusing on how to quickly free a foot that has become caught on an obstacle.

The Principle of Moving the Target in Self-Defense

Instead of trying to block an incoming attack—which is often ineffective—the priority should be to move your body or head (the target) out of the attack’s path. Avoiding the strike is far more effective than trying to stop the force, especially when facing a stronger opponent.

The Role of Relaxation in Absorbing and Redirecting Force

When pushed or attacked, our natural instinct is to tense up. However, tensing makes you less stable and more vulnerable. The correct response is to stay relaxed, which allows you to absorb and redirect the force, maintain balance, and even catch the attacker by surprise.

Techniques for Rebalancing and Stabilizing the Body

When your balance is compromised, the key is to use your hips and butt to counterbalance the force and regain stability. With practice, this can become instinctive—especially useful in situations where you don’t have the space or time to take a step.

The Psychology and Decision-Making of a Self-Defense Encounter

Self-defense is not only about physical techniques—it also involves understanding the attacker’s psychology and making conscious choices. You must decide whether engaging physically is worth the risk. The goal is always survival, not “winning.”

EXERCISES

Correct Hamstring Stretching Technique

• The bending motion should come from the hips, not the spine.
• Keep the knee of the stretching leg locked straight.
• Square the hips.
• Sit tall with your chin extended forward.
• Pull the toes of the stretching foot back toward the shin.
• Push the tailbone backward to intensify the stretch.
• Hold the stretch for at least 10 seconds, or until the sensation eases.

Low Squat

How long should I stay in the squat position?

• Everyone has a different starting point. Stay in the position until your body tells you to stop.
• Don’t quit just because it starts to “burn” or feel uncomfortable. Avoiding challenge over time reduces your capacity.
• When your legs start both “burning” and “shaking,” push through for a little longer—about 8 seconds. This builds not only strength but also mental toughness.
• As seniors, we often live within an arbitrary “box” of self-limitation. You must learn to push boundaries—without pushing yourself to extremes.
• If you’re getting stronger and can hold for over 5 minutes per session, that’s plenty. There are ways to make the exercise harder without increasing the time. Since time is also limited, come talk to me for adjustments if you’re ready to take it further.

DISCUSSIONS

Introduction

This is the first day back. We have 13 participants, with about half returning from last season and half joining for the first time. This is a great mix because it creates opportunities for you to learn from and help each other. Teaching or explaining to others helps reinforce what you learned last season. If you find you cannot clearly explain something, it may mean you don’t fully remember the key points—so don’t hesitate to ask questions.

Each time we revisit material, you gain a deeper understanding and appreciation of the subtleties that make a technique work. Over time, instead of remembering details as steps in a technique, you begin to see them as broader concepts. These concepts not only apply to different techniques but can also carry over into everyday life.

For returning participants, we won’t repeat everything from last season. You will learn new skills, but we will also revisit some “old” material when relevant. I want you to notice how a technique feels slightly different each time you try it with a new partner. The key is to make a technique—or the idea behind it—work against anyone, in any situation.

This season (September to December), the focus will be on learning how to generate more power with the body you have now—without relying on being able to do 100 pushups or sit-ups. My goal is always to make things practical and relevant as soon as possible, not 10 years down the road.

What to look at and feel?

When you watch me demonstrate a skill—or when you experience it directly as part of the demonstration—it’s important to ask: What should I be looking at? How does it feel?

When you watch a demo, do note which body part is passively being moved, which body part stays static and which body part initiates the movement. For example, imagine someone sleeping on a bus. Many would conclude that both the person and the bus are moving. In reality, the bus is moving, while the sleeping person is being moved passively. This distinction changes the mechanics completely.

When practicing getting out of grabs, pay attention to what you feel through the point of contact. Which parts of your body remain free to move without any restraints? In many wrist-grab situations, your fingers, elbows, or feet remain mobile. The solution almost always comes from using these free-to-move parts rather than struggling directly against the grab at the point of contact.

SCENARIOS

I like to use “getting out of a wrist grab” as the gateway to understanding effortless power. It’s simple, yet it demonstrates how effective techniques don’t require muscle strength or speed. Just as important, I want to show you how to position yourself strategically afterward—remaining relatively non-aggressive while guiding the situation with calm words and body language.

Wrist Grabs

1. To escape a wrist grab, don’t yank. Instead, relax your fingers and draw your hand out over the opponent’s wrist using a gentle, non-forceful motion.
2. For an overhand grab, identify the weak point of the grip—where the thumb meets the fingers. Press toward that spot. This “inside pressing” works because of the natural weakness in that part of the grip.

Some Key Mechanics

Power of intent – Many have heard about the connection between mind and body, but it often sounds abstract. In class, we experimented with the “firehose method” and directly experienced how intent can change outcomes.

Leverage – Trying to fight someone larger using only arm muscles at the contact point won’t get far. Leverage amplifies your strength and makes techniques work more efficiently.

Move your whole body – When moving, take confident, purposeful steps instead of timid, small ones. Project your center of gravity through your arm so there are no “leaks” in your movement.

De-escalation – After applying a technique, position yourself strategically and use a calm voice to redirect the person’s attention. Ideally, they’ll forget about you as a target.

EXERCISES

Stand on one leg – For seniors, I don’t recommend kicks during self-defense, as standing on one leg reduces balance and increases risk. However, since falling is a major everyday risk for seniors, practicing one-legged balance exercises is very important.

Isometric chair exercise – Sit with your hands placed on a chair beside your thighs. Lift your knees off the floor while pressing your hands down. This works your pushing muscles as well as your abs and hip flexors.

Hamstring stretch – This simple, on the chair common hamstring stretch is often done incorrectly:

• Keep your foot flexed (toes toward shin/ceiling).
• Lock your knee straight—don’t let it bend.
• Instead of rounding your back by pushing your head down, extend your chest and chin forward.
• Avoid bouncing; slowly extend and focus on feeling the stretch.
• Extend your tailbone backwards and up to maximize the stretch