instructionals
Next Self Defense Course Dates
Define Defense now offers 4 week self defense courses on Fridays from 5-6pm. In these 4 classes, we go over:
- Self defense on the floor against a standing attacker
- Self defense against sexual assault
- Self defense against grabs, chokes and other forceful attacks
- Effective striking
- How to avoid dangerous situations
- How to maximize your chances of escape
- How to use pepper sprays (and other defense sprays)
- Vital points, body language and other proven methods to get yourself into safety
The next self defense course will take place on these dates:
October 26th
November 2nd
November 9th
November 16th
Every attendee will receive an information packet. If you cannot attend all 4 consecutive classes, you can use your remaining class(es) during the next course dates.
The price for the full program is only $75.
If you want to reserve a spot, please send us a message or register here. Spots are limited!
This program combines all of the most effective and realistic ways to defend yourself against any dangers that may occur. We focus on prevention as well as protecting yourself and others. In this course, you will learn how to deal with a crisis situation, mentally as well as physically. Everything we teach is relevant to real situations and applies more realistic training methods for improved results.
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Video: How to stand up from ground position
How to stand up from a ground position in a self defense situation or in MMA fighting. The best way of standing up, you do not lose eye contact, don't disable all limbs and you increase distance while doing it. You should stand up like this every time you want to get up!
Video: Self Defense Position on the Floor
Self Defense position on the floor to ensure not taking damage and keeping the distance between yourself and your attacker or opponent. Great for self defense purposes and MMA fighting
Video: TRX Biceps Curls
27/03/12 06:36 Filed in: Fitness | Personal Training | Strength & Conditioning | TRX / Cross Training
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Video: TRX Plank Variations
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
TRX ab exercise
01/03/12 11:14 Filed in: Strength & Conditioning | Personal Training | Fitness | TRX / Cross Training
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Knife defense against upwards stab
21/02/12 13:02 Filed in: Martial Arts | Self Defense
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
TRX band exercise: Inverted V-up
20/02/12 14:13 Filed in: Other | Fitness | Personal Training | Strength & Conditioning | TRX / Cross Training
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Neuromuscular Electrical Stimulators
06/02/12 10:50 Filed in: Other | My experiences | Fitness | Strength & Conditioning | Personal Training
If you have ever seen someone using electrical stimulators, you may have thought they were in some kind of medical trouble or so. Fortunately, they’re not (although they are used in rehabilitation to strengthen muscles and prevent atrophy).
Neuromuscular electrical stimulators (NEMS) are used in the athletic world but there is still a lot of potential since many athletes are unaware of the technology. The Soviet Union started using them in the athletic world in the 60’s and claimed their athletes increased their strength by 40%.
Basically, what happens in our body all the time is that the nervous system transports electrical impulses. When it reaches a muscle it makes the muscle contract, therefore move (of course there are a lot more processes going on but this is the most relevant one for this topic).
The electrical stimulator works by the same principle. It send electrical current through the skin and makes the skeletal muscle contract. Depending on the frequency, different types and quantities of the muscle will contract.
At first, the feeling is extremely uncomfortable and this is a turn off for many people. However, you are in full control and can start off easy and build your way up to higher intensities. Different individuals will have different sensitivities so don’t compare levels and intensity of shocks between multiple people.
There’s a few different ways you can use an electrical stimulator as an athlete. The first one is low frequencies, which is great for recovery and ‘massage’. It makes your muscles gently contract to increase blood flow which increases recovery by supplying nutrients and oxygen and takes away metabolic waste products from the muscle. In my opinion, nothing beats sport specific active recovery but using the NEMS is absolutely advantageous, especially compared to passive rest.
The second method to use a muscle electrical stimulation machine (there’s many different names for it but they are all about the same) is to use higher frequencies. This will benefit your maximal strength and power output by targeting your 2a and 2b muscle fibers. The NEMS can make your muscles contract harder than a voluntary contraction (especially with large muscles), therefore recruits more muscle fibers and also offers a more intense training. Treat the sessions as a weight training workout. Do the same amount of sets, duration, rest etc.
The biggest problem of the NEMS is danger of overtraining. Because you are able to recruit more muscle fibers and you are not limited by other factors such as cardio or respiratory limitations, you are in danger of training too hard. This can result in massive muscle damage, too little rest etc. Start of very easy and build up. Many beginners without guidance can’t move the trained area for a few days after their first NEMS workout, which indicates that the intensity was too high.
There are contradictions about this type of training. Some use the argument that you need to train a muscle through the whole range of motion to really shape it and make it stronger. Since NEMS contracts the muscle in an isometric way, only a part of the muscle is being worked at that time (although isometric exercises have a solid place in a workout routine). Pro studies have shown that after using NEMS, many of the benefits are caused by an improved connection between the nerves and the muscle. This enables to muscle to recruit more motor units, which increases power output (therefore more efficient).
In my opinion, NEMS is a fantastic tool to supplement your training! However, sport specific training should always be the focus. You cannot skip training and use an electrical stimulator instead while watching tv and expect the same results. What you should do instead is train hard/smart and supplement your training with the NEMS. Put the focus on training specific, do exercises to maintain your full range of motion and keep shocking your body to make it adapt. A neuromuscular electrical stimulator absolutely has a place in a workout routine but you need to use it wisely.
Stay tuned for some video tutorials on how to use a neuromuscular electrical stimulator (coming this week).
Warning: when used properly, these devices are safe. However, there are many risk factors so check with the seller and your doctor before utilizing the NEMS. Also hire a trained professional to show you how to use the device properly.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Red Man Self Defense Training - Advanced Students
31/01/12 10:59 Filed in: Self Defense
Advanced students going full out on the Red Man. This is not something we do with beginners and is not an everyday practice. It's still a lot of fun though!
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
New tutorial for Tough Mudder workout & exercises
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
New tutorial video : Leg Workout
19/01/12 11:23 Filed in: Personal Training | Fitness
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
YouTube videos
Every week Define Defense publishes several instructionals on self defense, BJJ and exercise techniques. To see these or stay up to date, visit or subscribe to http://www.youtube.com/user/DefineDefense
Next Self Defense Course in January 2013
26/10/12 15:59 Filed in: Other | Self Defense
Define Defense offers 4 week self defense courses on Fridays from 5-6pm. In these 4 classes, we go over:
- Self defense on the floor against a standing attacker
- Self defense against sexual assault
- Self defense against grabs, chokes and other forceful attacks
- Effective striking
- How to avoid dangerous situations
- How to maximize your chances of escape
- How to use pepper sprays (and other defense sprays)
- Vital points, body language and other proven methods to get yourself into safety
The next self defense course will take place on these dates:
January 11th
January 18th
January 25th
February 1st
Every attendee will receive an information packet. If you cannot attend all 4 consecutive classes, you can use your remaining class(es) during the next course dates.
You can also gift this course to a loved friend or family member!
The price for the full program is only $75.
If you want to reserve a spot, please send us a message at info@definedefense.com or register here (under Self Defense Class):
http://clients.mindbodyonline.com/ws.asp?studioid=14713&stype=41
Spots are limited!
This program combines all of the most effective and realistic ways to defend yourself against any dangers that may occur. We focus on prevention as well as protecting yourself and others. In this course, you will learn how to deal with a crisis situation, mentally as well as physically. Everything we teach is relevant to real situations and applies more realistic training methods for improved results.
Our central Boulder address:
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
