(Basic Exercise/Stress Drills)

• Hip, arm, neck, knee, and wrist rotations.
• Running, push-up, set-ups, jumping jacks, and jump rope.
• Endurance drills; tire drills, medicine ball drills, and weightlifting drills
• Continuous punching, kicking, elbowing, and kneeing drills.
• Break-fall drills

(Grappling Techniques)

• Joint locks (“Inside out” Wristlock, “Gooseneck” Wristlock, “Peel-off” Wristlock, “Same-side” Wristlock, “Cross-grip” Wrist-lock, Entangled Arm-lock, elbow lock/clasp, Cross Arm-lock,  and Armpit arm-lock   
• Chokes (Half-nelson modified choke, and collar strangle)
• Throws (One-arm shoulder throw, hip throw, body drop, inside-out sweep)
• Stand-up grappling/sparring incorporating previous drills (clinch fighting).
• Ground Fighting Techniques.  

(Striking Techniques)

• Boxing/Kick-boxing drills incorporating elbows, knees, punching, and kicking.
• Bag and pad training (continuous striking/stress drills).  

(Weapons Training/Gun and Knife)

• Knife Techniques: Thrusting/stabbing in; turning the knife, cutting through.  
• Knife Defense (Cross-body block/trapping): Using a cross-armed block to trap the “knife arm” using an elbow lock for control, or creating space for weapon deployment.
• Gun posture and techniques (Shooting from carry and conceal positions, weapon retention position, and getting off the “X”/shooting on the move).
• The Isosceles Stance: The shooter fully extends both arms towards the target. The shoulders are kept perpendicular to the target and both elbows are locked.
• The Weaver Stance: Both elbows are bent with the dominant arm bent less than the support arm. The dominant hand (the one holding the pistol) pushes forward while the support hand (wrapped around the pistol) pulls back. The goal of this push/pull technique is to create isometric tension that will control the recoil of the pistol and provide accuracy and control for quick follow up shots. The shooter aligns his/her body at a 45-degree angle to the target and places the dominant hand and foot back foot back.
• Gun Defense: Trap the gun with your hand covering the slide. Use the hand covering the gun’s slide to jamb the attacker’s mid-section. The opposite hand will be used to strike the attacker. While still holding on to the slide, use the same opposite hand and to cover the gun handle (and attacker’s hand holding the gun). Turn the gun into the attacker’s body creating a “wrist-lock” action against the arm.