A

WARNING AND DISCLA MER

TABLE OF CONTENTS
CHAPTER 1 PAGE
Grabs .................................................................................................. 1
CHAPTER 2
Body Holds ......................................................................................... 21
CHAPTER 3
Head Grabs ........................................................................................ 31
CHAPTER 4
Strangulations .................................................................................... 37
CHAPTER 5
Attacks (Non-Weapon) ........................................................................ 51
CHAPTER 6
Attacks (With Weapons) ...................................................................... 59
CHAPTER 7
Pre-emptive Attacks to Vital Parts of the Body ................................... 69
CHAPTER 8
Pre-emptive (Verbal) ............................................................................ 77
CHAPTER 9
The Exercise Sequence ....................................................................... 81
Index ........................................................................................................... 93 C

SELF-DEFENSE
What's in it for you?

Have you ever been in a situation where you felt uncomfortable because an
aggressive person was trying to bully you?

This self-defense course has been specifically designed to give men and
women the means, knowledge and ability to face an attacker without fear.
You will gain the confidence to ably defend yourself against just about any
type of attack.

The book is based upon real life situations and conditions that we find in
today's often violent environment. It will teach you the principles of self-
defense by providing a number of specific means of escape from attacks,
muggings, or other dangerous situations. It is based upon the author's 55
years of experience in the various martial arts along with practical experience
in personal security work. It is not designed to develop specialized dexterity
and agility, as would be required in the pure martial arts. Rather, it is based
upon the natural abilities that people have and to combine these with the
material taught in this course into a practical means of self-defense, building
confidence and a sense of security.

The book is written in an easy to follow style and concentrates on those

defenses that have been proven to workout on the street. The defenses can
be learned by anyone and do not require any special skill or ability other than
the desire to succeed.

D
About the Author:

Ben Bergwerf is a Rokudan (sixth degree black belt) in Judo and Kudan
(ninth degree black belt) in jujutsu. For the past 60 years he has been
practicing and teaching Judo, jujitsu, and self-defense methods. Born in The
Netherlands, he emigrated to Wales and was national heavyweight champion
of Wales, Great Britain for five years in a row, retiring an undefeated
champion.

In the sixties Ben was a member of the Welsh National team in the
Heavyweight Division competitions. Taught by European and Japanese
champions, and recognized as an expert in the art, Ben is eminently qualified
to bring a new dimension to the art of self-defense.

At age 18, when just a green belt in Judo, Ben captured the “Open” Judo
championship in the over 400 member Jujutsu and Judo club in his native
Holland, defeating even the Black Belt finalists. During his Army service as a
Combat Judo instructor in the Artillery, he spent many hours perfecting his
groundwork techniques to become one of the most respected grappling
specialists, and later winning many of his matches on the ground.

He continued his Judo and Jujutsu career in Wales, Great Britain under the
great Sensei Alan Petherbridge, Captain of the 1964 British Olympic Judo
team to Japan and other greats such as Senta Yamada Shihan, Kaiwashi
Shihan and Matshushita Shihan, to name but a few.
Ben used his training well. For several years he worked as a security
specialist, body guard, and Chief of Security.

Presently, Professor Bergwerf teaches Combat Judo at The Citadel, a military

college in Charleston, South Carolina, and keeps in touch with the latest
developments in the martial arts, thereby improving his own style. He
believes that training and learning never stops, and applies this credo to the
martial arts, his teaching, and his professional career. To this end he also
gained his Yodan rank in Korean TaeKwon Do.

Educated as a Mechanical Engineer, Ben has a Masters Degree in Business

Management from Lake Forest Graduate School of Management and was the
Director of Engineering in a Chicago, Illinois Hi-Tech R&D company.

E Ben was the key person to start the USJA’s Jujutsu division in 1994, and
was the Chairman of the Jujitsu Division and Chair of the rank board for over
10 years. In 2001, he was awarded 9th degree black belt, Kudan, and was
awarded Professor of Jujutsu rank in the USJA.

Sensei Bergwerf also published the recent Jujutsu manual on Amazon. A 560
page illustrated manual with over 600 photographs and their descriptions.

Acknowledgments:

This book would not have been possible without the help of a number of
dedicated martial arts practitioners, my students, assistant instructors, or the
very fine artist who drew the illustrations.

My thanks to Alan Petherbridge, the charismatic captain of the first British

Judo team for the 1964 Tokyo Olympics, European Gold Medallist, and my
first "Competitive Judo" Sensei. My competitive Judo coach and a tower of a
man, whom I greatly admire.

To Anton Geesink, first non-Japanese World Champion, fellow Dutchman,

and an inspiration to all who practice Judo/Jujutsu.
To the many Japanese Masters who traveled the world to "spread the Judo
gospel," and who were and are my personal inspiration.
Special thanks to my TaeKwon Do teachers, Henry Szachowicz sixth degree,
and Greggory Youstra eight degree, both specialists in their own art.

Drawing Credits:

Drawings lovingly done by Norman Helford, commercial artist, and one of

my most dedicated students. He started in the art of jujitsu at the age of 64
and reached the rank of black belt at the age of 72, and a truly dedicated
individual.

Thanks to all!!
Ben Bergwerf
Professor of Jujutsu, Kudan USJA F

INTRODUCTION

The key question in assessing any self-defense system is simple - does it

work? After all is said and done that is what counts, and that question is what
has guided me in writing this manual. After testing various self-defense
systems for more than 50 years I have found that many are designed to look
good in a show or demonstration but don't necessarily work in practice on the
street.

As a 1st, 2nd, and 3rd degree black belt competitive judo participant I learned
many throws and defenses, but, as a working security specialist in Europe, I
learned that not everything I did in Judo competitions worked in real life
situations. I found that, much to my dismay, someone causing trouble didn't
always come up and hold his hands or body in just the right position so that I
could throw or handle him. He might grab me by the throat or from the rear
in a way that made things more difficult. It forced me to improvise.

The judo competitions provided a kind of classroom or laboratory for

selfdefense while the job as security specialist tested the research. Those
experiences and years of teaching self-defense have resulted in the system I
describe in this manual.

I have adapted all the proven Jujutsu (or Jiu-Jitsu etc.) and Judo principles
into self-defense techniques that have been effective in the classes I've taught.
This system is based on the ancient Jujutsu which developed into the sport of
Judo. Although Judo is the base, this system blends it with Karate, which is
the empty hand fighting system from Japan, and Korean Karate, called Tae
Kwon Do. You will also find elements of La Savate (French Foot fighting)
and Combat Judo.

Do you need to know or understand all those mysterious Far Eastern fighting
methods to master my system? Absolutely not. I have selected what I think
are the best moves from those fighting methods and added other techniques
that I know will work for the average person who needs some measure of
self-defense and needs to learn it quickly. There are hundreds of throws,
sweeps, and strangulations in Judo, but when you analyze the moves in a
Judo contest, you realize that there may be only 10 to 15 movements that are
basic and repeated over and over. The idea of this book is to teach you those
basic movements and show you some ways to adapt them as you master the
moves that work for you. The aim is to make self-defense as practical as
possible. You don't have to be Hercules or have huge biceps to ward off an
attacker. You can get out of trouble by applying the principles demonstrated
here.

You will learn the movements progressively-going from the easy to the more
difficult-and eventually, if you practice them often enough, you will do them
instinctively. Even if you have to think for a second when you face danger,
knowing these moves will help you defend yourself against any attacker. I am
giving you the tools to work with. If, as a poor swimmer, you are thrown in
the water and you have to

G swim for your life it will be a long swim. But, if you can grab a piece of
wood to hang onto, it makes things a little easier. That wood may become
waterlogged and may sink eventually, but at least you'll have a better chance
of making it.

The moves and techniques illustrated here will help you get out of tough
situations. If you can master some of these moves you should be able to
handle yourself much better when you are attacked or threatened. I will
explain the basic principles of self-defense. You'll learn moves and
techniques that may have seemed mysterious to you in the past. Knowing the
basics will give you the tools to defend yourself. They are taught the way I
teach self-defense in my classes. All the moves in any good self-defense
system are based on the idea of using your maximum power against the other
person's minimum power, using his power to your advantage, and using
leverage, pressure points, and weak spots on the body. The window dressing
of each system may be different, but those basics don't change.

Almost 90% of what you will read here is designed for defense against
attack. The moves are related to the situation of being grabbed or held - a
defensive posture after the other person has made the first move. The key
phrase is "What do I do then?" In each case, I attempt to answer that for you.
In some cases, the only answer is offense. There are some offensive moves
taught here (in the last part of the system) because in some situations it
becomes almost mandatory to take the offensive. If you know that you are
going to be attacked with a weapon you may or may not want to wait until
someone hits or stabs you. Instead, you have to "react before your attacker
acts." These offensive moves, when you gain the confidence to use them, can
save you from disaster. They are offered in the spirit of self-defense, not to
intimidate others. And certainly, great care needs to be taken during practice,
to ensure that your partner is not injured.

What you need to learn this material is space in your home, time to practice,
and a training partner with whom you can practice. The ideal time
commitment is to practice these moves three times per week, but not on
consecutive days. It's a good idea to stagger your sessions with a day off in-
between. Monday, Wednesday, and Friday is a good schedule. If you can't
manage three sessions per week then try for two, or even one. Practicing less
than once per week will not be enough to master the system since moves are
learned through scheduled repetition.

You don't have to go to a gym, but if you have access to a space that has a
mat and some privacy, use it. If not, then clear a 10' x 10' space in your home
and use a mat, or work in a carpeted area. You don't need any equipment.
Wear gym shoes and a pair of denim or casual trousers. A T-shirt or
sweatshirt is fine. When you get to the techniques to use when an attacker is
grabbing your coat, you can put one on.

You should also have a training partner. You can work on these moves by
yourself and learn the techniques but you will become far more skilled in
self-defense if you practice with someone else. You should alternate being
the attacker and

H defender. This way you can each go through the moves at close to full
power, demonstrating exactly how the methods work.

The best way to learn self-defense is to read the book, master the -moves, and
then take a self-defense class. If you have mastered the material here, a
beginner's class might be too easy so you should investigate one at the
intermediate level. You may find the methods taught in a self-defense class
are not exactly what you learned from this book. That's not unusual or
inappropriate. Learn all you can and figure out what works best for you.
That's the key-what works for the individual. If you discover a better way to,
for example, escape a strangulation, then practice so it will be the method you
use automatically if faced with that situation. My feelings, and your body,
won't be hurt if you don't use my method to the letter and if instead you use
another method that works better for you.

The moves taught here (the same ones I teach weekly in my classes) can be
learned quickly. They are proven techniques of self-defense, but they are not
the only ones. Once you have mastered them don't be afraid to experiment
and expand on the basic principles. A gentle warning- learning some of this
material, whether from a book or in a class, can be frustrating - yet, other
moves are so simple you'll be able to work them proficiently in minutes.
Accept the easy moves as a good beginning then work on the more difficult
ones. With some effort you will master each one.

If you read this book and work on the material several times per week for
several months you will have mastered the system. It will work for you. The
better you know the moves the more confidence you will have to use them
when in trouble. Depending on how many times you have practiced them,
you may do them instinctively when in trouble. But even if you have to think
about the right move for a few seconds, you still stand a good chance of
executing the correct move and escaping danger.

This book is also a foundation for future self-defense study. If you become
very proficient at these moves your appetite may be whetted for more martial
arts training. These moves will give you a good base and the next step is to
find a reputable martial arts school for further study. Even those who only
casually use the book can learn something from it. If you use the exercise
sequence outlined after this introduction and learn just a few moves, you'll do
a better job of defending yourself. Don't expect to land a job as a bodyguard
once you master this material, but also don't expect to be helpless if you are
attacked.

Each week I teach these methods to people of both sexes, all ages, and every
type of physical stature. All learn at least part of the program. With effort on
your part you will master these techniques. That will give you a feeling of
physical selfconfidence based on the fact that you know something your
attacker doesn't. You'll enjoy that feeling - even if he won't!

CHAPTER 1
GRABS

If you think about the times when arguments turned into fights, you'll
probably remember that instead of squaring up outside, fists up, it was really
a guy dragging on your coat or hanging onto your arm or grabbing around the
head or the body. Usually, these things happened when you were either in a
bar or some other confined space, with little room to do all the moves that
would look so good in a movie or during a self-defense demonstration.
Consequently, our first chapter will deal with the most common things that
happen when an argument becomes a physical confrontation. Some
techniques need to be modified to suit a specific situation. However, the
principles always apply and can be utilized to great effect.
CHAPTER 2
Body Holds

Sometimes the attacker grabs just a portion of your body, clothing, or arms.
Other times he tries to encircle the whole body, generally with both arms, and
has very close, intimate contact with you. In such cases it would be very
effective to hit, kick or punch your attacker before he actually has firm hold
of you. However, we are dealing here with a situation where it is too late for
that, and he has already grabbed hold of your body. Usually, since it is a hold
and not a kick or a punch, you have a split second to recognize what he is
doing, organize your thoughts, and perform the appropriate defense. In time,
when you have practiced these moves, they will become natural reactions and
you will automatically slip into the proper defense for the specific attack. The
right way to learn this is to very slowly and deliberately consider what the
proper action is then slowly and deliberately move through that particular
action. Once you have mastered the move you will automatically be able to
speed up the process to get out.
CHAPTER 3
One of the more frightening and awkward holds is when your attacker has a
hold of your head, around the neck, and is squeezing hard. There are, in
principle, only three ways that your head can be held. The first two are in the
standing position and the third is when you are lying on the ground. There
are, of course, a large number of different ways to hold a person’s head and
each attacker will do it differently. For example, in the first head hold the
illustrations show that the attacker is grabbing his own hand on the outside,
whereas someone else might interlock the fingers or grab his own jacket. The
danger of being grabbed around the head is that your attacker will want to
force you to the ground and, in doing so, will put a lot of strain on your neck.
Therefore, it is very Important to analyze quicklywhich way he is holding
you and perform the appropriate defense.
CHAPTER 4
Strangulations

A most disconcerting attack is being strangled by an attacker. It this

strangulation is from the rear it is even more confusing since it is often a total
surprise. Again, as with other moves, you have some time to analyze what is
being done to you and then perform the appropriate defense. The important
point is not to panic because your throat is being held, since you have a
certain number of seconds to collect your thoughts. Use these seconds to
select the appropriate defense and then act with all the power that you have.
During the stages where you are learning the moves you should go through
the slow and deliberate movements required to extricate yourself. Your
training partner will help you by not putting any pressure on your throat,
which might otherwise create a panic situation. After this has been tested a
few times and the proper moves become easier for you then slowly allow
your partner to increase the pressure on the throat to simulate the real thing. It
should be noted that strangulations are usually performed with two hands to
the throat but may also be performed with an arm around the neck from the
rear. There are many variations of strangulations but all are related to the
basic moves shown in this chapter.
CHAPTER 5
Attacks (non-weapon)

As opposed to the previous chapters, this chapter will deal with situations
where you are aware the attack is coming but you have not actually been
grabbed. These attacks will generally be punches and kicks. If you are
fighting a boxer it will be obvious from his stance if the person is proficient
in the sport. in this case it would be important to stay away from the attacker
until you see an opportunity to move in without receiving a serious blow.
Dealing-with a professional boxer deserves an entire book and would be
somewhat difficult to include here.
CHAPTER 6
Attacks (with weapons)

I cannot stress strongly enough that the best defense against someone with a
weapon is to get out of the situation as fast and as quickly as you can. It is
infinitely preferable to get out of reach than to be deemed a hero who
received a wound. It is better to have retreated than to lie bleeding on the
ground defeated. The chances that you will receive some damage in a knife
fight if the other guy has the knife are fairly good. It is just not worth your
while to engage a knife tighter (or a person who has picked up a knife as a
bluff) just to show how well you have learned your lessons from this book.
Similarly, if a guy pulls a gun on you it is a lot safer to hand over your credit
cards than to be the hero who has a hole in his head and is missing his wallet
anyway. That does not mean that anyone who wants to mug you should be
allowed to do so. It does mean that you are very careful about when you
initiate your defense/attack. You have to be certain that your defense/attack
has at least a 95% chance of succeeding. But there are times when you will
know that your attacker is not going to be satisfied with just taking your
money and that he will try to harm you. If this is the case, and you have no
alternative, then you must use the powers at your disposal to defend yourself.
This is the intent of this chapter-to show you what action to take under those
conditions.
Various Kicks
CHAPTER 8
Pre-emptive (verbal)

This chapter could easily have been called psychological warfare. It deals
with what happens before you get into a fight with someone, or how can you
avoid getting into this fight in the first place. As a rule it takes at least two
people to have a fight. Sometimes, though, it takes just one! Even if you
might not want to, the other person may be really set on having one to prove
a point. You often have the option of stepping away from an argument,
especially in a public and crowded area. But you can't step away from an
attack in a lonely alley or even in an area where the bystanders are not willing
to get involved.

So--what do you do to avoid a fight? Or what do you do to make sure that

your attacker will think twice before he attacks you? Don't come on with a
macho attitude by taking two steps back and assuming a Kung-Fu or Karate
fighting stance. There is no need to explain that you are a Karate expert and
your hands are registered by the police. That will only serve to convince your
attacker that you are probably afraid of him. The best way for me to explain
this is to relate to situations that I was involved in and how I handled them.

Let's assume that most of the conflicts occur because another person is being
the aggressor and that you are actually the nice guy (or girl) who doesn't
really want to fight. This may or may not be true because I remember going
through a period in my life when I would welcome the occasion to test my
skills in a real life situation rather than in competition on the judo mat. Let's
relate this to a "one-on-one" confrontation where no other people are
involved (such as friends of the attacker). We are concerned with a
confrontation where somehow, either real or imagined, you have affronted
your attacker and he is now seeking satisfaction. That satisfaction may take
several forms. The first form may be punching you in the mouth. Another
form may be to have you cower from his aggression to reinforce his
manhood. Still another form may be for him to simply say his piece, and if
you don't provoke him further, leave without a fight. You have several
options before a fight begins.
Very few people enjoy cowering or accepting the subjugated position, which
could avoid the fight altogether. However, you might consider this--could
you possibly have been wrong and your attacker right?

Nevertheless, your first option is to say something like "Hey man, a big guy
like you picking on a little guy like me" (presuming that the guy is at least a
little bigger than you). "Anyway, you are right. I shouldn't have done that. I
just wasn't thinking. Sorry dude, let me buy you another beer." If you did or
said something wrong then your attacker has "righteous indignation" on his
side and feels justified in throwing the first punch. In that case, perhaps a
cold stare might work. Let me explain this. It starts with a direct look at your
attacker’s eyes with your own eyes somewhat wider and a little unfocused,
conveying a certain lack of fear. You can't make it last too long because he
may well follow-up the last words of his sentence with a punch in the mouth.
Another alternative would be as soon as he gets close to the end of his
sentence you simply say something like Well, do something- about it or
shove off." This puts him in a position to back up his tough words, which he
probably did not intend to do. Or, he may let fly!

In four out of five cases the person's behavioral profile is such that he will not
fight but will instead mutter some other invective and walk away. Don't, at
that time, become heroic and throw some other challenges in his direction.
He might well have to save face and, in desperation, start a fight with you
anyway. Just the thing that you were trying to avoid.

Let's now take the case where you're blameless and your attacker is clearly
the aggressor. There is something interesting about people who are
aggressive. They generally fall into two broad categories. The first one is the
smaller person who has a chip on his shoulder and feels that he has to prove
himself to bigger people. The second is the bully who is physically bigger
and believes that because of this he can always prove himself physically.

Dealing with the first type of individual is more difficult because the small
person has already subjugated his fears and has made the decision to fight
just to prove a point. He will generally be aggressive in front of a larger
group of people (preferably his friends) in the secure knowledge that if things
do not go his way the crowd will generally side with the underdog and
separate the two of you, or at least stop him from being seriously injured. It
has been my experience that this kind of person is not easily dissuaded from a
fight by simply agreeing with him and trying to placate him. It would not be
easy to convince him that the two of you should step outside and settle the
matter since then he is losing both his audience and his back-up protection.

Perhaps the most sensible thing to do, since there is a very good chance that
the two of you will end up having a physical exchange anyway, is to bend
over and whisper in his ear something like "Listen you little twerp, just
because you re small doesn't mean you can get away with this garbage. Either
shut up or throw a punch so I can break your arm." If he throws a punch your
best defense is to subdue him very quickly and just hold him down until his
friends can separate you from him. If you hurt him in front of his friends
there is a good chance that you will be thought of as the big bully and will
have three of his buddies on your neck. Fortunately, these things do not
happen frequently, and you can often avoid the whole confrontation by
simply being aware of the little "twerps" of this world and stay away from
them.

In the case of the bully trying to prove his worth to you it should be
understood that the bully, by nature, is essentially a coward who would not
do the same thing to someone larger than he is. He is only acting this way
because he feels fairly safe in his belief that he is your physical superior. It is
necessary for you to convey to him that you're not afraid and that you will go
the full distance if he wants to start fighting. The best and quickest way to
end this is to lean into him and say something like "Okay big mother, you're
big enough. There is a good possibility that you could hurt me but you better
believe that I am going to get my piece of the action and you are going to
know for sure that you've been in a fight. So go lean on somebody who's
more impressed than I am." Then be prepared to defend yourself-just in case!

There are, of course, situations in which there is no time for talking and you
are in a fight before you realize what is happening. Ifthat's the case you have
to revert to the principles you have learned from this book, keeping in mind
that one of the most important things in a fight is not to allow your attacker a
breather but to continue your attacks until you have a clear advantage. It is
always preferable to maintain the offensive, aiming for the vital spots and
vulnerable parts of his body rather than to have to defend yourself against
someone doing the same to you.

I would like to talk briefly about the situation in which a group gangs up on
you and you have to defend yourself against all of them. You may still have
an opportunity to avoid this altogether by using a "Russian roulette"
principle. Convey to your attackers something like "all right, I know there are
enough of you here to eventually hurt me but for sure I am going to go for
one of you and tear his throat out. You better think about it because one of
you is going to be dead." An interesting point here is the fact that since
several people have set on you which indicates that all of them are essentially
cowards. Otherwise only one of them would have stepped forward and
confronted you. Consequently it would make a lot of sense to continue your
discussion by saying something like "Okay one of you will be sure that he's
been in a fight. Now which one is it going to be? Is it going to be you, or you,
or you? Who's going to be the first?" Of course, you don't want to stand
around discussing it at great length, but it is likely that by this point there is
indecision in the minds of your attackers giving you enough time to say
something like "Yeah, I knew it, it's always that way, nobody wants to get
hurt." Then turn around and walk away from the whole thing. Hopefully, this
has conveyed your lack of fear and they will not pursue you. If they do, pick
one of them and really hurt him.

Finally, there is the case of the drunk who will not listen to reason and will
not understand the fine nuances of a pre-fight discussion. The very fact that
the guy is drunk will make it a lot easier for you to defend yourself. His
reactions will be much slower, although his pain threshold has increased. It
will be very difficult to hurt him enough to stop him. You may have to put
him out completely. It is much safer to immobilize him for a short time and
tell him 'Okay, that's enough, I'm going to let you go, but you better keep on
moving or I will have to break your face," or whatever comes to mind.

Obviously, what you say will depend on the time, place, and what is
necessary to make your attacker realize you are serious. You have to be
convincing and you have to believe in what you say, but more than anything,
your attacker has to understand what you are saying and realize that you
mean it.

It is always better to step away from a fight believing that you could have
defended yourself than to get into a fight and be proven wrong. If you get
into a fight and you have no way out you must see it through to the best of
your ability concentrating on your actions. Learning the techniques here will
make you a good, defensive fighter who can be the aggressor, if necessary.

CHAPTER 9
The Exercise Sequence

As with any sport or physical activity you should prepare yourself with a
number of warm-up exercises before engaging in the practice of self-defense.
You should go through this exercise sequence each time before you work on
these moves. It's very much like when you jump right out of bed and instantly
start running or jogging. You could move your muscles further than normal
and possibly over stretch. Like any other activity it makes sense to warm-up
and stretch your muscles first.

You must warm the muscles you will use in practicing these moves. They
must be given a workout to avoid over stretching. This exercise sequence is a
scientifically devised way of preparing the muscles in you body for martial
arts. Stomach exercises are emphasized. Most of the strength in the martial
arts comes from the stomach muscles. The old masters stated that this was
where most of man's strength came from.

The exercise sequence is designed to take 10 to 15 minutes. It is a very

common sense exercise system that, in sequence, works every part of your
body. This sequence can be lengthened or shortened. You may want to do 50
jumping jacks instead of the 25 suggested, or you may be warmed-up after
doing 10. The key is to do the number that gets you ready.

After considerable trial and error I have put together the best group of
exercises for self-defense. They are designed to warmup the muscles; not
necessarily to strengthen them, although doing them over a long period of
time will certainly add strength.

Jumping Jacks
Start off with something to warm your whole body. I recommend 25 jumping
jacks. Make sure to bend the knees slightly.

Arm Circles

These are done in clockwise and counter-clockwise directions. Begin with

your legs slightly apart and your arms straight out from the sides of your
body. Make small circles, increasing them after about 10 turns, until they are
big circles where you actually let your arms swing free. Do about 20 of these
in each direction.

Toe Touches

Start with your legs spread wide, knees slightly bent. Bend down and touch
your right hand to your left toe. Stand erect again and reverse the process
with the left hand touching the right toe. Do 10 touches to each foot.
 Knee Circles

Start with your feet close together. Put your hands on your knees and bend at
the knees. Turn your knees in a circle to the right 10 times and then a circle to
the left 10 times.

Torso Twist

Start with feet slightly apart, hands over your head, thumbs locked. Bend
forward to make a circle in front of you as though you were touching a wall.
Do 10 circles one way and 10 the other.
 Floor
Touches

Get in the same position as for toe touches. When you bend down do so with
both hands. Touch the floor in front of you twice, touch the floor back in-
between your legs twice, raise up to standing position, put hands on hips and
push forward twice. Do this 10 times.

Sitting Leg Stretches

Sit on the floor with your legs 90 apart. Push both hands toward your right
tore, nose toward your right knee. Bend as far as you can and gentlypush as
far as you can. Do this 5 times going a little further each time. Then repeat
the process on your other leg. Go as far as you can comfortably then give it a
little bit more. This loosens up the back muscles and the muscles in the backs
of your legs.
Sitting Stretches

Stay in the same position as for Sitting Leg Stretches but put both hands
forward towards the middle and push 5 times trying to reach the floor with
your nose.

Leg Lift Circles

Lie on your back with your hands folded on your chest. Lift both legs about
6" off the floor, toes pointed, and make a 12" circle (keeping feet together) in
right direction, then repeat to the left. Alternate this until you have done 40
circles total. If you do not normally do stomach exercises like sit-ups you
might start off with 5 circles in each direction.

Scoop Push-ups

Get into push-up position and push up by pushing your buttocks away from
your hands, then go down with your nose toward the ground, almost to the
point of scraping it. Then look up, making your back hollow. Keep your legs
straight and only bend at the hips. Do 5 of these to start and work your way
up to 10.
Side Twists

Spread your legs slightly. Move your arms to the right side simultaneously by
twisting your waist and trying to turn your arms behind your body. Then
twist in the other direction and repeat. When you twist to one side do two
twists (a one-two motion). Do this 10 times to loosen up the upper torso.

Side Bends

Start with your feet about one foot apart. Put one hand down at your side and
the other over your head and bend 5 times to one side and 5 to the other. Nor
bending forward, only to the side. Repeat this 10 times on each side.

Leg Stretches

Start with legs spread far apart. Keeping your left leg straight sit down near
your right foot. Come up again, keeping the left leg straight. Then sit down
near your left leg, keeping the right leg straight. Do this 5 times on each side.
Hip Circles

Start with your legs one foot apart and hands on your hips. Make hip circles
keeping your head in one place. Make as big a circle as you can with your
hips. Do it 10 times in each direction.
 Head
Circles
Put your hands on your hips and make circles with your head, gently
increasing the diameter. Do it 10 times in each direction.
Toe Circles (and Foot Circles)

Sit on the floor with your feet in front of you. Bring your right foot over your
left thigh and with your left hand move your toes in a circular motion against
pressure. Do it 10 times in each direction. Then move the whole foot around
the ankle 10 times in each direction. Then pull the right foot all the way near
the groin area and push your right knee down gently until it almost touches
the floor. Repeat with your other foot.
Butterflies

Stay in same position on the floor. Pull your feet together so your knees are
pointing out to either side. Push your knees down very gently, then relax. Do
this 20 times. This stretches the muscles in the upper part of the legs and hip
joints.
Leg Bends

Start with your feet slightly apart. Slowly sink down with 5 intermediate
stops. Stay at each stop for about 5 seconds. This should take about 30
seconds. Do the same thing coming up. This is very good for the leg muscles.
 Loosening Up
Shake your hands and arms loosely. Loosen your whole body by shaking it
without putting any strain on the muscles.
Final Exercise
Rework any part of the body you feel did not have enough of a workout. e.g 3
Finger push-ups.
CHAPTER 1 PAGE
Grabs 1

Hand Squeeze 3
Finger Squeeze 4
Hand Squeeze 5
Hand Squeeze, High Power 6-7 Both Wrists-Up 8
Both Wrists-Underneath 9
Hair Grab 10
Chest Push 11
Side Wrist 12
Tie Grab 13
Chest Grab 14
Front Shoulder 15
Side Body 16
Both Lapels 17
Wrists on Back 18
Arm Folded Behind 19

CHAPTER 2
Body Holds 21

Front Bear Hug Around Waist 23

Front Bear Hug Around Arms 24
Rear Chest Squeeze 25
Rear Body, Arms Enclosed 26
Rear Arms Enclosed, High 27
Shoulder From Rear 28
Rear Knees Grab 29
Full Nelson 30

CHAPTER 3
Head Grabs 31

Rear Head Grab 33

Front Head Grab 34-35 Head Hold on Floor 36

CHAPTER 4
Strangulations 37

Straight Arm Front Strangulation 39

Front Strangulation, Arms Bent 40
Front Strangulation, Arms Straight 41
Strangulation from Side 42
Cross-hand Front Strangulation 43
Side Strangulation, Arms Bent 44
Front Throat Grab 45
Rear Strangulation, Arms Straight 46

PAGE Straight Arm Strangulation on Floor 47 Full Arm Strangulation Rear 48-49
CHAPTER 5
Attacks (Non-Weapon) 51

Swing Blow Towards Head 53

Straight Punch 54
Knee into Groin from Front 55
Straight Kick Towards Front 56-57

CHAPTER 6
Attacks (With Weapons) 59

Front Knife Thrust 61 Upwards Knife Stab 62-63 Down Stab 64-65 Gun in Back 66-67 Gun in Front
68

CHAPTER 7
Pre-emptive Attacks to Vital Parts of the Body 69

Straight Fingers to Throat 71

Thumbs to Throat 71
Elbow to Chin 72
Elbow to Side of Face 72
Punch to Solar Plexus 73
Knuckle to Side of Head 73
Hand Heel to Chin 74
Elbow to Side of Ribs 74
Elbow to Solar Plexus 75
Knuckle Punch to Underarm 75
Knee to Leg 76
Side Kick to Knee 76
Foot to Groin 76
Knee to Groin 76

CHAPTER 8
Pre-emptive (Verbal) 77
CHAPTER 9
The Exercise Sequence 81
Index 93