ONE STEP AHEAD

Strong. Certain. Sovereign.

For the woman who owns her world.

OSA Training, Phase 2: Fortification.

Build Your Hammer

Your foundation is solid. Let's now fortify it. 

 

Welcome to Phase 2: Fortification.

What you’ve learned so far makes you resilient.

Now, let’s add STOPPING POWER.

In today’s four videos, you’ll turn your natural tools into serious weapons.

The Hammer Fist is instinctive, powerful and quick.

NOTE: Like the Palm Heel, we’ll build this strike step-by-step, but now you have grasped the training method we’re using, everything should be a lot quicker to learn and practice!

 

Video 1: Hammer Time

Meet one of the most natural strikes in the game, that you can use when standing, kneeling or on the ground.
 

Video 2: Elbow Drives Power

Your elbow isn’t there to just look pretty on your arm. This video shows how elbow movement generates force - and how to fix the most common mistake that women make, so you don't drain impact.
 

Video 3: Hit Through

Most people hit the surface. That’s not enough. You must blast through your target like this.
 

Video 4: Add Your Weight (Centre of Mass)

Now bring your bodyweight into the strike. Hit him with your body and soul. Your 50, 60, 100kg is your weapon. Hit with everything you’ve got.
 

 

PRACTICE

  1. 10 slow Hammer Fists to understand the move. To connect with it in your head and body.
    Focus on precision and hitting the target. Do 10 single reps with each hand.
  2. 10 speed reps (each side). Now start to speed up and add a bit of power and your elbows move into the shot.
  3. Add Centre of Mass
    Drive your bodyweight downwards as you strike. Remember that where your bodyweight travels, so does most of your strength.
    Feel the increase in your force.
  4.  Repeat the above but this time with 2 or 3 (or more!) shots all at once.

With a partner? Use mitts, pads or a soft pillow target.
Solo? Shadow strike with full intent. You’ll still build great muscle memory. 

 

Reminder

If you find you are losing power or not getting the progressions, then back off. Just practice points 1 and 2 until you can fit in point 3 (Centre of Mass). There is no rush and you should have a lot of power already if you’re hitting correctly using the elbow. It’s just that I like to REALLY add power to my shots. I want someone to know that I REALLY mean business and they better think twice about continuing!

Hammer today.
Power today.
Escape always.

Why it matters

The Hammer is just a good shot and useful in oh-so-many places. 

 

Next Up...

 

We're going to work on the elbow next and then the day after we won't have any physical training assigned but there will be some major failures that day! ...  :)