A system of self defence that is both easy to learn and that does not require years of practice or masses of muscle to gain proficiency.
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Black Belt Running Test
BAKM has introduced a running fitness requirement for those people who wish to gain black belt (with age & gender related considerations).
At 17 - 30 years for a male student this is 9.30min for a 1.5 mile run.
At 30 - 40 = 10 min
At 40 - 50 = 10.30 min
At 50+ = 11.00 min
This is based upon the minimum requirement for a member of the elite Parachute regiment & BAKM has adopted this as the standard for its aspiring black belt students.
The test itself is over a 4 month period in that we test once and if you should fail then you have 4 months to try again.
It sounds elitist we know but we have to have a benchmark of fitness to show lower level students something to aim for.
If you fail the test we recommend the following training program:
2/3 times per week run 2 miles at 70 - 80% of race pace for the whole distance & then immediately afterwards having taken a 5 minute rest do the following interval sessions:
On a 400m track
4 - 6 laps at max speed with 2 mins rest in between (1 lap at a time)
Aim for sub 90 seconds each lap & if you beat this then cut your rest to 90 seconds & gradually decrease rest time as you improve.
After this, test your best time for 1.5mile every 7 - 10 days
Record all times as you progress.
10 Station Kettlebell Challenge.
A timed test comprising of choosing a kettlebell ( you decide the weight ) & then following the following exercises:
1. 30 x double swings
2. 10 x kettlebell squats
3. 30 x forward lunge (15 each side )
4. 30 x high pulls (15 each side)
5. 30 x snatches ( 15 each side)
6. 30 x side lunges (15 each side)
7. 30 x squat press out
8. 30 x alternating swings
9. 30 x bob & weave ( with kettlebell )
10. 30 x squat & press
Don't forget to record your time and weight but be aware that you must use correct form in the exercises--- Good Luck !