Module one – 2-min micro stretch
Duration – 2-minutes
Description: This quick warm up prepares your body for the skills you’re going to develop during this module. Compete before each lesson or when you want to gently condition and stretch your body.
Module one – Lesson 1
Duration – 15-minutes
Description: Lesson 1 kicks off with the most critical rule of self-defence—ignore this, and effective defence becomes nearly impossible. You’ll also be introduced to the first principle of power and explore how your brain’s natural chemicals can either aid or hinder you in the face of an attack.
Topic: Hysterical Strength Vs Tonic Immobilisation
This 3-minute read explores how our hormones can play a part in summoning strength or debilitating us.
Module One – Lesson 2
Duration – 12-minutes
Description: In Lesson 2, you’ll discover the importance of adopting a multiple-strike mindset to overwhelm and neutralize threats. We’ll build on your power and speed with the second principle of power and introduce a highly effective tactic to keep you safe when walking home at night.
Module One – Lesson 3
Duration – 14-minutes
Description: Lesson 3 focuses on staying within the boundaries of the law while defending yourself—and how to use the law to your tactical advantage. You’ll also learn the third principle of power to supercharge your techniques and gain essential skills to protect a loved one in dangerous situations.
Topic: The Law & Self-defence
This 3-minute read explores how to stay within the confines of the law when defending yourself
Module One – Lesson 4
Duration – 15-minutes
Description: In Lesson 4, you’ll apply the third principle of power by mastering how to slip the line of attack. You’ll also develop a new footwork skill to enhance your speed and efficiency. Finally, learn how to defuse potential threats before they escalate with the powerful ‘Back Off Bluff’ communication tactic.
Topic: Tactical Comms ‘The Back Off Bluff’
This 3-minute read offers practical solutions on how to de-escalate danger with the right words
Module One – Lesson 5 (End of Module Review)
Duration – 10-minutes
Description: In Lesson 5, we reflect on how the short time invested over the past four lessons has already equipped you with effective self-defence skills. We’ll revisit the process of embedding these skills into muscle memory, emphasising the role of visualisation in making them instinctive. Finally, you’ll complete Sequence One, which integrates the key techniques you’ve learned so far.
Module One – Blaster Video
Module One – Solo Drills
Duration – 4-minutes
Description:In our Solo Blaster Drill video, you’ll practice a combination of elbow strikes—7 times at place speed, 7 times at half speed, and 6 times at full speed. This drill enhances technical precision while allowing you to apply all three principles of power, ensuring your strikes are both effective and instinctive.
Module One – Partner Drills
Duration – 4-minutes
Description: If you have a partner to work with you’ll practice a combination of elbow strikes—7 times at place speed, 7 times at half speed, and 6 times at full speed. This drill sharpens your technique while applying all three principles of power, helping you develop effective and instinctive strikes in a dynamic setting.
Module One – Bag Drills
Duration – 4-minutes
Description: If you have access to a punch bag this blaster drill will not only sharpen your technique while applying all three principles of power, but it will condition your body to the hard impact of a bag.
Module One – Visualisation & Assessment
Module One – Visualisation
Duration – 7-minutes
Description: The power of visualisation has been scientifically proven to boost performance and enhance skill retention. This visualisation will help you vividly imagine an attacker approaching and repeatedly visualise yourself responding effectively to their aggression. This process helps reinforce your self-defence techniques, embedding them into muscle memory for instinctive, confident reactions in real-life scenarios.
Module One – Sequence Assessment
Duration – 4-minutes
Description: One of the best ways to assess your progress is by recording your techniques and comparing them to three different benchmark versions. This approach helps you easily identify your strengths to build on and, most importantly, pinpoint areas for improvement to overcome weaknesses and refine your skills.