Armed Attacker Seminar

Armed Attacker Seminar

Saturday, 16th February 2013

Lance Manley- P1 

             Saturday 16th of February was the Armed Attacker seminar. UK Krav is not predominantly based on guns, due to the lack of them in general street crime. As a result we focus mainly on knife attacks in classes. After all, the average Chav mugger has free and easy access to his mother’s cutlery drawer, but finds it harder to get hold of something that fires bullets.


             Knowing this seminar had sold out a week or two in advance (with Bartosz booking “the other half of the sports hall” to allow for extra people) I was keen to attend and try a different side of Krav Maga.

First of all, it was great to see people from other clubs. I chatted to a couple of guys who had come from the south of England, one from London and the other Bristol. I also got to meet members of the other Krav Maga Midlands groups, which was cool as we rarely interact apart from the occasional social event or when people borrow another group, either due to missing their regular session or taking Option 2 on the payments scheme (the right to attend any and all classes that KMG Midlands holds in a week).

Have to say that the warm-up brought the kid out in me. So much fun chasing some bloke around a huge sports hall along with 50 other people, playing Tig. After that brief burst of cardio, we cracked straight on with knife attacks.

           This was something we’d covered in classes but it was good as it put some shine on the rust and meant we slid straight into it. The much larger space to train in was appreciated. While Krav teaches you to fight and defend in ANY space, be it confined or vast, it’s good to know you won’t be smacking the back of your head into the pair training behind you (although I’ve no doubt that would be blamed on me neglecting to scan after attacking!)

            After that we moved to 4 feet-long sticks. Thankfully the wooden sticks we used had foam sheathing but still gave a whack if you got them across the head or forearms. This was my favourite part of the seminar, as there is something immensely satisfying about taking a big stick off someone. My partner was annoyed that I wouldn’t let the stick go unless he actually made me and mimed kicking my knee cap, saying “if I kicked you there, you’d let it go! I replied “yes, but you’re NOT kicking me there. Adapt!”


           The best one of this whole section of training was the move that meant you forced your assailant’s arm up behind his back by twisting the stick, and put him on his knees. It is quite fiddly to do properly, but brutally effective if done right.

           Finally we did gun disarm training. Personally I’m hesitant about this, as I believe you have to be VERY calm and sure of your abilities to even dream of thinking about taking a pistol off someone, let alone one being pointed in your face. However, Bartosz partially covered some of this, saying that some guy pointing a gun at you in the street is probably assuming you will do what he wants just because he is holding the pistol and won’t expect an unarmed “victim” to attack.

         
           My other phobia on this one was the fact that the dummy guns were pistols with slides on the top. The disarm move taught us to grab the top of the gun and twist it away while stepping clear. I had evocative images of a real pistol in a real situation, accidentally firing in the struggle and breaking at least one of my fingers as the slide activated. Bartosz again covered this aspect, without anyone asking him, by saying that if you grip the top of the gun and the trigger is pulled, then the gun will jam and then have to be cleared and reloaded before it can be used.

            Nicest part of the whole thing was finding out that if you take a pistol off someone properly, there’s a fair chance you will break their index finger as it’s going to be trapped in the guard.

Needless to say we threatened each other with fingers WELL clear of the dummy pistol’s trigger guard.

To round up, we had a pressure drill of one guy attacking a punch bag held by another student….while 3 or 4 guys came at him with a gun, a knife, a stick or a bottle (as the bottle moves are the same as for sticks or knives). I was in a group of 6 where me and a couple of other guys made a point of throwing the weapons away from us once we got them off the attacker. Made me smile when one or two people handed them back politely, then carried on punching the bag waiting for the next attack.

            One thing I didn’t expect was the attendance certificates being awarded one at a time. We lined up against the wall and the names were called out with guys walking up and getting a round of applause from us, and a handshake off Bartosz and Russell. A nice touch and the perfect way to end this.

Really good day and the best fun I’ve had at Krav apart from my P1 grading. Just wish my forearms didn’t look like someone’s been at them with a steak tenderiser.

http://www.kravmaga-midlands.com/self-defence-classes/self-defence-krav-maga-classes-in-stratford-upon-avon

Testing and Grading by Eyal Yanilov

During the month of June we set a new personal record for grading events for Graduate and Expert levels. Around 80 people were tested, about 20% of them will need to take extra periods for repetitions and then get re-tested on part or the whole material (all depends on the results). Simply put – they failed to reach the needed level (the demand is a high score of 80%).

Failing is a punch to the ego. It hurts ones self-esteem. One does not like to fail, whether it’s a test, demand or mission. There are many businessmen, owners of successful companies and great entrepreneurs who failed several times, but eventually managed to succeed. What is the main difference between a successful person and a non-successful one? A successful person gets up after taking a falling down. This person tried again and again until success was reached. The non-successful person either did not try at all or gave up after the failing. Most people either don’t try at all or give up after the first failure.

After the Expert level test on the 16th of June, when we had several people who did not manage to pass the levels of Expert 1, 2 or 3, I gave a short speech before delivering the results and brought the example of one of the examinees, Lasse from Finland. Lasse did not manage to pass the Expert test in his own country. What he did afterward definitely deserves our attention. He did his best to get better. He did not feel sorry for himself (and if he did it was not seen or talked aboutJ). Lasse came to the expert level training in Hungary when we held an E-camp. He got there not feeling well and participated partially.He then arrived to Israel for the E-camp and I am sure he trained in Finland too. His level improved significantly. He passed the test in Israel. This is definitely an achievement.

Are you going for a test? All you can do is your best. Do the best preparation and best test you can. Take this mission seriously, but don’t take yourself seriously. You have no control over what the examiner is thinking. You can’t see things through the eyes of the examiner. You can’t control his mind, so you have only one thing to do – your best. This is the way to influence the results and outcome. Others (the examiners) will make the decision whether you pass or fail. You must not be influenced mentally by this. Be firm and indifferent. Focus on the doing so stress will not arise and will not influence your performances. Occupy yourself with the action, with the practice.

How is the examiner expected to behave during the test? The examiner should function as a doctor during an operation on a patient. For a high level doctor it doesn’t matter if the patient is old or young, male or female, ugly or beautiful. The doctor shouldn’t care if the patient is an old friend or a complete stranger. There should be no emotional influence or impact on the examiner, except for the fact that the trainee in front of him deserves the maximum attention and respect. Remember that this is a person that needs evaluation for his or her abilities, that this person has got an instructor who was teaching him/her for a certain period of time. The instructor of the trainee should have done, within his/her limitations and power, the best to prepare the trainee for the grading. Even if the instructor didn’t do that (regardless of what may have caused this), still the respect should be there. Naturally the instructor and the trainee should get feedback about the levels and mistakes, the outcomes and means of improvement.

If the trainee passed the test, what does itmean? It only says that the trainee got a sufficient mark to pass the test. It does not mean that there were no mistakes. Naturally there is always room for improvement. Remember – when we check a specific technique, let’s say a strike or a defense against a knife attack, the P1 trainee will be able to pass after exhibiting a certain level. However, if a G1 or an E1 trainee shows the same level as a P1, that trainee will probably fail. The “name of the game” is training, getting better, excelling.

If you (trainee going through the grading) pass the test, should you be happy? Perhaps, but this is surely not recommended, as it often leads to the negligence of the duties and the serious approach to training. Sometimes people stop training after reaching a certain grade, sometimes even after passing a P1 test. After the test, definitely one should look for any remarks from the examiner, feedback and mistakes that need to be improved.

At KMG we try to take a segment of the grading closer to reality. But the grading is not reality and will never be. The test shows the level at what the test is checking. There’s no 100% correlation between a test and reality. Some people may be good in getting tested but may find it harder to function under real “street” conditions; some people will be the opposite. It is like certain types of athletes who are good at training but will usually fail in competition.

And what if you failed a test? What should you do then? Should you complain and put the blame and responsibility on the examiner (whom you can’t control and whom should have acted like the doctor during an operation)? Should you say that the examiner liked your partner and dislikes you because you were better than others? Maybe you should lie down and stomp with your feet on the ground? That may have worked on your parents when you were 4 years old and helped you get the toy you desired. Surely the fact that your parents surrendered to your childish behaving made it harder for you to handle failure and cope with disappointments.

What should you do? There is only one way. Understand and accept that the examiner thought you were not good enough, that you need more training, more experience, more monitoring by a qualified instructor. Use this opportunity to get tools and capabilities to deal with failure and disappointment. Start spending time and put more effort to get better, to clear and clean your mistakes. This may need an effort of 2 hours per week for couple of months or 10 times more than that if you have deeper gaps in knowledge and abilities. Accept the fact that you may not be who you thought you were and still you are a unique person, someone who is able to reach great heights, perform excellently and do great deeds. All you need is to continue, because if you stop now you will never make it.

AND you should be thankful for the examiner who put that hurdle, that step, that barrier in front of you – for this is the opportunity to improve and excel. That examiner was merely a mirror that was placed in-front of you and showed you who and where you are (in the world of KMG) and then sent you to improve “your looks”.

Train well and get better.

All the best and be safe,

Eyal

 

http://www.kravmaga-midlands.com

Krav Maga Training by Lance Manley

From Lance Manley- P1

Krav Maga Midlands Leamington class.

Author of STAB PROOF SCARECROWS and THE CATASTROPHE OF THE EMERALD QUEEN.

I’ve been doing Krav Maga for about 2 years now. I initially trained in Italy at Krav Maga Rome with Daniele Stazi and then joined Bartosz’s club after I returned to the UK in 2011.

The wonderful thing with Krav for me is the ability to deal calmly and/ or efficiently with situations that are aggressive, dangerous or potentially lethal.

I’m a former English police officer (both Special and Regular Constabulary) and UK cops in my era (2004) if faced with an aggressive person, were taught to push to the chest with both hands, shout “GET BACK!!!” and then reach for their baton or pepper spray. They were specifically told to NOT aim for the face or head when fighting a violent suspect.

This basically means it takes up to 6 cops to arrest one guy who’s physically reluctant to spend the night in a cell.

Krav is pure common sense. Bartosz once said to us “if a guy comes at you with a knife, what should you do?”

We thought about this for  a few seconds, then he said, “Run, if you can. But if you can’t…well, this may help you!”

Krav Maga does not say you will be able to whup anyone’s ass. But it does say “here’s more tools than you had before. Choose which one will help you!”

I had a problem with bullying in earlier life and had issues around physical confrontation as a result. Krav Maga is the ultimate aversion therapy as it puts you right in the thick of situations that you may have to face if attacked on the street. In movies if 5 guys come at the hero, he beats the snot out of them in a lovingly choreographed fighting ballet. In Bartosz and Russell’s Advanced Combat class we face 5 guys BUT the most you can do is try and keep them away from you until the 2 minute timer is up. While this doesn’t transform you into a Ninja, it does mean you are much less likely to freeze up if attacked in real life. First time I did this I was physically shaking after. Now it’s something that is still scary, but I am more able to deal with. While being punched in the head is never pleasant, once you realize you’re not made of glass it gives you the confidence to stand your ground and enjoy Krav as both a sport and a self defence martial art.

Krav works on techniques that are adaptable and open to anybody with the self confidence to stick up for themselves. In my class we have a 62 year old guy and two 16 year old girls with a lot of ages spread between them.

My first grading was October 2012 and I was supremely nervous from about a week before. Knowing the assessor was an Expert Level 4 (14^th grade) who had been flown in especially from Norway to grade us, didn’t help the stress factor. However, while knackering, the grading was a lot of fun and the assessor was a true gent, both reassuring and precise in his judgment, even though there were about 50 of us being graded simultaneously.

I also have a problem with authority (one reason my police career stuttered and stopped) but don’t have a problem with taking instruction at Krav, as this recent exchange illustrates:

Bartosz: “Lance, do 10 push ups!”

Me: “Why?”

Bartosz: “Do them, then I tell you why!”

(Ten push ups later)

Bartosz: “You forgot to scan!”

Me: “Oh…sorry!”

I really love this sport and can’t recommend it highly enough.

Lance Manley

http://www.kravmaga-midlands.com

Krav Maga - More Than Just Self Defence

KravMaga, more than just self defence. 

  KravMaga might seem like a male dominated activity, with its boisterous warm ups and pugilistic training format, but it is for anyone who needs to improve their confidence, push themselves physically while learning a new skill. I had one main reason for undertaking KravMaga Classes, and that was to improve my dormant self defence and martial arts skills, but it has give me so much more. As a Warwickshire Police Special Constable it has sharpened and honed my tactical communications as well as my self confidence in confrontational situations which has meant that I deal so much better with conflict, and made me much more aware the myriad of potentially harm causing situations that I can find myself in. The officer safely training that is received as part of my police training prepares me for a set of probable and common confrontations and how to deal with them in a Home Office approved format, but unfortunately, people the police end up encountering are normally not trained in a Home Office approved format.

This is where KravMaga comes in, just in the first year of training we have covered nearly every conceivable form of personal attack, with weapons, multiple attackers, ground attacks, outside attack scenarios in the dark and street fighting. All of these are presented in a realistic format, and practiced until they are second nature. Working these techniques while in an adrenalin enriched environment has made me reaslise my own physical and mental potential and preparedness.

KravMaga stands apart from a lot of the other martial arts in that it can adapt it for my diminutive height and fairer gender. There is always an alternative, it might look like it is for fit, big men, but it is just as easy for me to effect the same outcome, with some small adjustments. One thing that is extremely important with KravMaga is that you are physically fit, you will only be letting yourself down if you aren’t.  By working on your cardio vascular fitness, means that you can give 100% effort in each class, from the warm up through to the ‘Kida’ at the end. To only do KravMaga as a form of fitness means that you will always be just able to do the minimum, in a real life or death situation your fitness might make the difference and give you an advantage. I do exercise three times a week regularly at a high intensity in a circuit based format which prepares me better for the intensity of the classes. Short bursts of activity, teaching your body to work optimally while under stress. This also helps control adrenalin as a stress response, making it much easier and quicker to recover, which in a real life stressful situation will shake off the red mist tunnel vision and reduce your heart rate so that normal function can return quickly. It is not just the CV training that is so important when ding KravMaga, but to reduce the risk of injury, like in any high intensity and medium to high impact activity protecting muscles and joints from injury mean that resistance training is also very important. In my capacity as a Sports and Fitness Therapist and level 3 special populations trainer, I work with people with specific sports requirements and Krav Maga is no different, increasing the muscular integrity around each joint will better prepare them for the fast, unpredictable and dynamic moves that KravMaga requires. After a while muscle memory will alleviate this, but while learning new moves or just starting out, reducing risk of injury is very important.

The day to day benefit of KravMaga, for me, is that it means I am not a victim, I exude the self confidence that reduces the risk of me becoming a victim of crime or being physical threatened, and there is no better feeling.

Kimberley Warwick BSc, Ad Dip Fitness Therapy, ADLH (Oxon) 

kwarwick@hotmail.co.uk

01926 774 139

07843570936

I am a Psychologist and a Sports and Fitness Therapist, who specializes in Activity Injury management, and Sports and Remedial Massage. I am also a GP Referral Consultant with specialties in High Risk Category clients, also trained by the World Amateur Body Building Association as a Fitness and Gym instructor, specializing in Body Building and Weight Training. At the moment I am finishing my Masters Degree in Health Psychology, with ambitions of a Doctorate in the next few years, endeavouring to tackle the challenges of obesity in adult populations. 

http://www.kravmaga-midlands.com

Why Tabata Interval Training?

What is Tabata training?


“Tabata” is the name of a particular type of workout program that provides similar health benefits to cardio workouts which improves endurance and stimulates fat loss. Instead of hours upon hours or exercise, Tabata can be completed in minutes. Tabata falls under the category of high intensity training or high intensity interval training.

Tabata training method has a simple formula;

• 5 minutes (at least) warm up
• Exercise at a high intensity for a short period of time (20 seconds)
• Rest for half the exercise time (10seconds)
• Repeat this for a number of rounds (8rounds)
• If you use this example you should be training for 4 minutes
• (if you want to practice a particular punch or kick it is very effective to train just the one move)


Some sources say 4 minutes is the optimum amount of time but that only works if you work at your highest work rate, also this is the level you should start at, if you can last for longer after practice it is good for your cardio.

Where did Tabata training come from?

A popular regimen based on a 1996 study by Izumi Tabata to help enhance athlete’s anaerobic capacity and general cardio, it turned out to be very good for fat loss too.

Why do Tabata training?

As stated above Tabata training is fantastic for cardio and in self-defence cardio is very valuable, as a Krav Maga instructor I have personally spoken to many people who have been worse off in attacks because they could not keep attacker/attackers at bay due to cardio. It will also help for you to get your body used to having to use energy in bursts and being able to recuperate energy when needed.
Also Tabata training is a lot of fun and can be done with a variety of exercises, not only strikes but push ups, sit ups, sprints, kettle bell work, etc…. any exercise that can be done at a high intensity can be done in Tabata.


Above all Tabata training is good for not just physical strength but also mental strength, it helps you to push through your own barriers at times, I know that when I started Tabata training I surprised myself. I’m sure you all can too.

Russell Brotherson
Krav Maga Instructor

http://www.kravmaga-midlands.com

Nutritional Self Defence

Nutritional Self-Defence

Self-defence isn’t just about mastering physical techniques and tactics…it starts from the inside, and sensible nutrition is one of the cornerstones of health and fitness.  The choices we make on food and drink will not only affect how well we look, feel, and perform, but also how efficiently we train and how quickly we recover!  We need to make sure that we eat enough of the right sorts of foods, enough of the time. 

What to Eat

Each of your meals should consist of:

Ÿ  Protein, preferably from grass-fed meat, pasture-raised poultry, eggs and wild seafood.  Protein supports muscle strength and recovery, bone health and an optimal immune system.  Protein is highly satiating so it will help you keep full between meals.  Animal protein is by far and away the most nutritionally dense form and is generally easily digested by the body.  If you are vegetarian, try to include eggs and perhaps dairy products such as full-fat yoghurt.  You can supply your body with protein derived from nuts, grains or legumes, but these are less than ideal.

Ÿ  Fats from healthful sources.  Primarily grass -fed animal fats, olive oil, coconut oil, avocado and perhaps nuts or butter.  Fats are vital for cell and immune system health and a great source of energy.  Look to include saturated (a key source of vitamins A, D and K, and vital for testosterone production) and monounsaturated fats, and avoid large amounts of the polyunsaturated fats, or unnatural trans-fats that you will generally find in vegetable oils such as sunflower or canola/rapeseed.  Oily fish are an excellent source of fats, including omega 3 which helps with cardiovascular and brain health.

Ÿ  Plenty of fresh vegetables of different colours and perhaps some fruit.  Veggies and fruits are an exceptional source of vitamins, minerals, antioxidants and the best source of fibre.  Veggies and fruits, especially veggies, are also a great source of carbohydrates.  Cooked veggies or salads are ideal.  If you are looking to lose weight or lean out, limit the fruit you eat to smaller portions because the sugars in fruits (fructose) can easily lead to weight gain.

Ÿ  Starchy carbohydrates if and when you have been exercising hard.  Root vegetables such as sweet or regular potatoes, and parsnips, have the greatest vitamin and mineral profiles, but other sources such as rice might also be suitable.  Starches will help to replenish your muscles with energy (glycogen) after intense exercise, especially Krav Maga.  As a rule of thumb, the more active you are with training, the more carbohydrate you will need.  However, if you base your diet primarily around starchy carbs you might notice significant hunger pangs and energy crashes (mid-morning or afternoon) or hard-to-shift body fat.

Approach with caution or limit:

Ÿ  Dairy products.  Milk, cheese, yogurt and butter can be great sources of protein and fat, but some people do not tolerate them very well.  If possible select non-homogenised and/or organic, and full-fat milk and dairy foods from grass fed cows or goats, as these have the best nutritional profile.  I would also recommend unpasteurised dairy products from reputable sources, as these tend to be a rich and beneficial source of probiotics (friendly bacteria) and are often best tolerated, as well as being nutrient dense.

Ÿ  Grains and legumes.  Whole grain pasta and soy bean tofu are not ’health foods’.  Grains and legumes (beans, lentils, chickpeas) contain high levels of proteins (like gluten) and anti-nutrients (phytates) that can irritate and strip the body of vital minerals.  Additionally, when compared to vegetables or fruits, grains and legumes are poor sources of vitamins and minerals.  Include these in your diet if you wish, but you might (and most probably will) see a noticeable improvement in how you look, feel and perform without them.  Ever wondered why bread makes you feel bloated or baked beans give you wind?  White rice is probably your best option here, because it has been refined, and it no longer contains significant levels of problematic proteins or ant-nutrients - but remember it’s only a ‘filler’, and has little nutritional value!

Ÿ  ALL artificial or processed food and sugars.  These foods will only decrease health and performance, and often promote fat gain so please try to limit them and save them for ‘special occasions’.  If you do indulge, make sure the treat is a treat worth having!

Above all else choose the cleanest, best quality food that you can afford.  The money you save on poor food choices now will cost you your health at a later date, so you will need to decide what price you put on your health and fitness.  It really is a case of paying the farmer now, or paying the doctor later!

When to Eat

Eat less during the day and more during the evening.  Eat most of your starchy carbs in the evening, preferably post-exercise.  If you exercise intensively during the morning, you might want to include some starchy carbs in the next meal in order to top up muscle glycogen.  As a very general rule, if you increase the carbohydrate portion of a meal you should decrease the fat portion so that you don’t over consume calories or promote fat gain.

Start the day with a modest protein and higher fat breakfast such as an omelette cooked up with tomatoes and peppers or good quality (gluten free) sausages followed by a portion of berries.  Full-fat yoghurt is another possibility for those who prefer something lighter in the morning. 

When you wake your body is in a fat burning state, and it will continue to burn fat if you fuel yourself with protein and fat.  If you fuel your body with carbs, such as processed breakfast cereals, you will start burning the carbs and will cease burning fat.  Even better, eating a protein and fat breakfast will keep you feeling more full for longer, decreasing the risk of mid-morning hunger pangs or energy crashes.

At lunch continue with another modest protein and higher fat meal, such as a large salad with grilled chicken, avocado and olive oil or a beef stir-fry with mixed vegetables cooked in plenty of coconut oil.  Like with breakfast, you should look to include a portion of protein and a serving of healthy fats.  This will keep you burning fat for energy and keep you feeling full.  If you have been exercising during the morning (specifically intense activities such as weight lifting or high intensity cardio) you might consider including a portion of starchy carbs to top up muscle glycogen stores.

At dinner finish the day with another meal of protein and fats, but feel free to include some starchy carbs now, especially if you have been exercising hard.  Good choices for dinner might be steak (especially rib-eye which has plenty of healthy fat), cabbage and roasted sweet potato or out-door reared pork chops, mixed veggies and parsnips.  As I explained before, you can include grain sources for carbs but these are less than ideal.  If you do, then white rice is probably your best option.

At the end of your day, (and after a hard night’s Krav Maga session!) your body will be looking to refuel and repair.  Much of this is done during your sleep so it makes sense to make sure that your evening meal counts.

Snacks

If you need to snack choose a handful of nuts or berries, carrot sticks, or perhaps a small portion of cooked meats like ham.  Boiled eggs are also a good choice.  Limit snacks if weight loss is a consideration, and make sure you’re not thirsty.  We can register thirst as hunger pangs, so sometimes just a glass of water or cup of tea might be enough.

Longer Training Sessions and Post-Workout Recovery Meals

During longer training sessions - think Wednesday and Thursday nights if you train both beginner and advanced classes - it is possible that you will run low on muscle glycogen and start to run out of steam.  In this case, consider topping up with a small snack of either glucose tablets or perhaps some fruit.  Sports drinks are also an option, but you could always make your own by mixing 6 grams (just over a tsp) of glucose powder to 100ml water or by mixing 50-50 fruit juice and water.  It is advisable to start snacking or drinking within half an hour or so (when you can) as it can take half an hour to properly absorb glucose that your body will need.

If you train hard or often enough, you might want to consider a post-workout recovery meal.  A PWO recovery meal is generally a portion of protein that is best consumed soon after a workout in order to maximise muscle repair and recovery.  The recovery meal might be in the form of the infamous whey protein-shake or perhaps a couple of boiled eggs.  Dairy such as full-fat organic yoghurt  or milk might also be an option.

Ideally wait around half an hour before consuming anything.  If you are going to be eating a regular meal soon after training then you might not need a PWO recovery meal.

About Me

I’m Al Natrins I have been training Krav Maga with Bartosz and Russell since 2009.  I love training Krav, it’s an excellent self-defence framework and an excellent way to stay fit and strong, and of course I get to train with some awesome people.

I’m a qualified fitness instructor at a local gym and will be a qualified personal trainer in June 2013.  I’ve also worked for quite some time for a well-known supplement and health food shop chain.  Health and fitness is a big part of my life, as is taking the time to help others with health and fitness in their own lives.

Feel free to send me an email regarding any fitness or nutrition issues: 

aleksandr_ natrins@hotmail.com

For self defence school visit :

http://wwwkravmaga-midlands.com