Grappling - Weapons Handling and Disarms - Kickboxing - Combatives
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Pistol Defense and Disarms
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Every day presents a high intensity workout that combines strength and cardio conditioning. Self defense, athletics, and combat all require participants to be physically fit. Nothing will make you faster and stronger than our PHIT program.

Best of all, the PHIT program is included FREE when you become a member of Pat Tray's Total Defense System online training program.

PHIT™ Class for Wednesday March 10, 2010
 
Three x One VIII

Information about Three x One

Three X One routines are designed to help develop strength with a focus on endurance. These routines are ideal for individuals training for events such as triathlons, cycling, swimming, running, etc. ... [Read more]

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Routine Information
Set up for all three exercises to be done in close proximity to eliminate delay between exercises.

Do each exercise for 1 minute without delay between exercises and rotate through 5 - 10 times.

If you are beginning do not reduce the time or rotate through less then 5 times. Take short breaks during the actual exercises, but stay on schedule.
 
Class Warmup
Cardio :: 20-30 minutes
 
Exercises
 
Squat thrust - works the whole body
Image coming soon.

1 minute - 5 to 10 times through

 
Flutter Kick - Seated -(Hands on Floor) - works the core

1 minute - 5 to 10 times through

 
Push Up on Stability Discs - works chest and arms

1 minute - 5 to 10 times through