Self Defense for Women Fight Back 2nd Edition by Loren W Christensen, Lisa Christensen ISBN 159439492X 9781594394928

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Product details:

ISBN 10: 159439492X
ISBN 13: 9781594394928
Author: Loren W Christensen, Lisa Christensen

Self Defense for Women Fight Back 2nd Edition Table of contents:

Section 1: Physical Power

Why should women learn self-defense?

Chapter One: The Threat

Threat From a Stranger

Stages of an attack

Intent

Interview

Positioning

Threats at Home

When to Fight Back at Home

The Unpredictability of Physical Force

But He’s My Husband (Boyfriend, Girlfriend)

You Would Get Physical

Can women be effective at de-escalation?

Chapter Two: De-Escalation

Leave-me-alone

Stance

Facial Expression

Name Calling

Threats

Good Words

Practice

What techniques have you been taught that you feel are worthless for women?

Chapter Three: 7 Basic Techniques: The Least You Need to Know

What the Dog, Cat, Fox and Hicks Means to You

Techniques Based on Natural Movements

Stepping

Stepping Forward

Circling

Stepping to the Left

Stepping to the Right

Stepping to the Rear

Hammerfist

The Clock

Vertical Strike

Attacker Grabs Your Arm

Drop Your Weight

Seated Attacker Grabs Your Arm

Multiple Verticals

Diagonal Strike: 2 o’clock to 8 o’clock

Wall Push

Horizontal Strike: 3 o’clock to 9 o’clock

Pulled from Car

Hitting Upward

Attacker Tries to Force You into a Car

On the Ground

On Your Back

Attacker Is Holding You Down

On Your Side, Getting Up

You’re Trying to Get Up

Claws

Two Configurations

Four Fingers

Five Fingers

Shredding

You Can Also Shred …

Two Hand Combination

One Arm Free Bearhug

Windshield Wiper Raking

Attacker Spins You Around

Poking and Gouging

Attempted Bearhug

On the Ground

On Top of the Attacker

Attacker Is Pulling You Down Closer

On Your Back

Attacker Is on Top of You

Palm-heel strike

Straight Forward

An Attacker Continually Moves into Your Space

Diagonally Upward

Attacker Grabs You

Straight Up

Attacker Presses You against a Wall

On the Ground

On Your Knees

You and the Attacker are Getting Up at the Same Time

On Your Side

You’ve Managed to Get Off Him

Elbows

Upward Elbow

Rear Elbow

Annoying Man Pulls You into Him

Front Arm Elbow

An Attacker Will Not Release You from His Embrace

Downward Elbow

Attacker Begins to Lift You

Side Elbow

Attacker Grabs You from the Side

Back Elbow

Attacker Embraces You from Behind

On the Ground

On Your Knees Upright

Attacker has Knocked You Down onto Your Knees

On Your Knees Facing Down

Attacker Tries to Pull You Down

Side Stomp Kick

Static Position

Attacker Grabs Your Arm

Moving into the Attacker

The Attacker Reaches for a Weapon

Move Back to Use Support

Attacker Grabs at You in a Parking Lot

On the Ground

On Your Side

On Your All Fours

You’re Trying to Scoot Away from the Attacker but He Follows

Knocked Down on All Fours

Front Kick

Handshake Gone Bad

On the Ground

On Your Back

On Your Rear and Hands

You’re Down and Kicking with Both Feet to Keep the Threat Away

You’re Down on Your Back and He’s Standing

Shin kick to groin

Rear-Leg Shin Kick to Groin

A Man Grabs at You

On the Ground

On Your Back

You’re on Your Back as the Attacker Attacks from the Front

On Your Hands and Butt Moving Forward

The Standing Attacker is Near Your Feet

What other things should women know about physical techniques?

Chapter Four: 4 Techniques: When You Want to Know More

The Slap

Rear Hand

Defense Against an Attacker Pulling You

Lead Hand

On the Ground

On Your Side, Leaning on One Forearm

You Have Just Broken Away

Straddling the Attacker

You’re Fighting the Attacker

Forearm Strike

Outside Forearm: Augmented Thrust

A Man at a Party Prevents You from Passing

Outside Forearm: Slam

Attacker Tries to Grab You

Inside Forearm: Whip

An Attacker Pulls You into Him

On the Ground

On All Fours

You’ve Managed to Get on Top of the Attacker

On Your Back

The Attacker Is on Top of You

Stomp

Drive Your Energy Downward

Don’t

Do

The Attacker Takes You Down

On the Ground

Sitting

You’re Trying to Get Up

You’re on Your All Fours

You’ve Rolled off the Attacker and You Need to Prevent Him from Grabbing You

Knee Strike

Front-Leg Straight Knee

The Attacker is Restraining You, Your Arms Pinned between You

Rear Straight Knee

A Man Pulls You into Him

Round Knee Strike

Lead-Leg Round Knee

A Man has Grabbed the Front of Your Shirt

How to do Rear-Leg Round Knee

You’re Struggling with an Attacker

Variation

On the Ground

When Forced Down

Attacker Grabs Your Ankle

On Your Side

Side Struggle

How important are common everyday objects for self-defense?

Chapter Five: Weapons: Weapons Everywhere

Types of Improvised Weapons

Edged Weapons

Pointed Weapons

Impact Weapons

Flexible weapons

Compound Weapons

Push Him Over an Object or into an Object

Use Environmental Objects to Slow Him Down

Use The Attacker’s Clothing

Ghost Hit 1

Ghost Hit 2

How should a woman train?

Chapter Six: Scenarios

In and Out of Car #1

In and Out of Car #2

In and Out of Car #3

In the Home #1

In the Home #2

In the Home #3

In the Home #4

In the Home #5

In the Home #6

Outside #1

Outside #2

Grabs

Attacker Grabs Your Shirt

Attacker Grabs Your Arm

Attacker Grabs both of Your Wrists (Front)

Attacker Grabs both Wrists from Behind

How important is fitness in self-defense?

Chapter Seven: “Getting Strong Now”

3 Exercises for Speed and Power

Upper Body and Arms

The Core

Lower Body

Success Story 1

Success Story 2

Pushups

What They are Good For

Wall Pushups

Knee Pushups: Feet Up

Knee Pushups: Feet Down

Pushups: Balls of Your Feet

Core

Front Plank on Your Knees

Front Plank on the Balls of Your Feet

Front Plank, Leg Lift

Kicking from the Plank

Side Plank

On Your Knees

On Your Feet

Side Plank with Reach

Squats

Bodyweight Squats

Variation

Beginning and Intermediate Positions

Tougher Bodyweight Squats

A Workout

Pushups

Core

Squats

How important is mindset in training?

Chapter Eight: How to Practice

Training Once a Week

Training Two to Three Times a Week

“The least you need to know” techniques

Hammerfist

Claws

Palm-Heel Strikes

Elbows

Front Kick

Side Stomp Kick

Shin Kick to Groin

Resting between Reps and Sets

You Don’t Want to Train Aerobically

Making it an Aerobic Exercise

Speed

“When you want to know more” techniques

Aerobically

These are Not Dance Moves

Combining the Workouts

Combining Exercises With Self-Defense

Train them on Separate Days

Bodyweight Exercises and Self-Defense on the Same Day

Practice in a Variety of Settings

Sit in a Chair

Lie on Your Back

Sit behind the Wheel of Your Car

Standing on Stairs

Kicks and Knee Strikes

Hand, Forearm and Elbow Techniques

Hitting Things

Practice Hitting a Hand-Held Pad on the Floor

Practice Hitting a Hand-Held Pad Attached to a Post

Attach a Heavy Bag to a Post

Clawing Paper

Training with a Partner

Hitting Hands

Kicking Shield

Dummy Head

Section 2: Mind Power

How do you teach alertness and assessing a situation?

Chapter Nine: Assessing a Threat

Is He Angry?

He is Shaking

He is Holding His Shoulders High

He is Clenching His Hands

His is Tensing His Neck

He is Clenching His Teeth

He is Cursing

He is Doing the German Shepherd Stare

What is He Saying?

Is He High?

He is Breathing Hard

He is Cursing

He is Talking Too Slowly or Too Fast

He is Moving Too Slowly or Too Fast

He is Babbling

He is Screaming

He Has a Flushed Face and He is Sweating

Visual Cues of a Good Fighter or a Dangerous Person

He Has an Athletic Build

He Is a Small Man with a Light, Balanced Stride

He Is a Big Man with an Easy, Swinging Stride

He does Not Strut or Posture

Reading his intentions

He Tells You

His Actions

Does the threat have a weapon?

What range is he in?

Range

Kicking Range

When You want to Kick

Multiple Kicks

Hand and Arm Range

Action/Reaction Principle

Watch His Hands

Options

Preemptive Attack with Your Hands

Watch Out for His Friends

How important is mental rehearsal?

Chapter Ten: Mental Imagery

Mental Imagery and Self-Defense

Skill Improvement

Skill Maintenance

Error Analysis and Correction

Reduction of Surprise and Uncertainty

Response Preparation

Image Correct Responses

Image in All of Your Senses

How to do it

4-Count Breathing Technique

Imaging a Problem-Free Scenario

Imaging a Scenario with a Threat

Review

Make Your Imagery Vivid

Use the Best Perspective for You

Using Both Perspectives

Image in Real Time

Add Mini Movements to Your Imagery

Pantomime Full Movements When Imaging

How much should You Practice?

A Few Routines

Method 1

Method 2

Method 3

Method 4

Method 5

Method 6

Comment more on mental imagery . . .

Chapter Eleven: Mental Imagery on Live People

Total Strangers

Person of Concern

Superimpose Your Subject’s Face on a Stranger’s Face

Practice on Your Person of Concern

What do you teach about fear?

Chapter Twelve: Fear

A Proven Breathing Technique

It’s Okay to be Afraid

What-if Questions

When-Then Sentences

Focus on Your Attack

Use Indignation as Fuel

Trigger

Confidence

How important is training with a padded opponent?

Chapter Thirteen: Reality-Based Training

Understanding What Reality Training is and is Not

Asymmetric vs. Symmetric Training

The Power of Voice

Acknowledgements

Resources

Index

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Tags: Loren W Christensen, Lisa Christensen, Self Defense, Women Fight Back