Close Quarter Training for LEO's and Military

Hey guys just wanted to touch on something that I haven't written about in a while and that is: the importance of keeping our skills sharp.  I have written a few articles on a few similar topics including one about understanding our how our sympathetic nervous system works.  This is important to law enforcement, military, MMA and competitive athletes.  Unfortunately, those skills that require a degree of fine motor skills and coordination are those that diminish quickly.  This simply means that we need to make sure we practice them.  

In our department, we are pretty fortunate.  Not only do we have instructor led fitness classes for officers but we also have a group of folks and instructors that get together and practice from time to time.  Additionally, we put on some top-notch close quarter control tactics schools for officers.  I have been to many control/defensive tactics schools...some bad and some, really good.  Its important to see both ends of the spectrum, especially as an instructor.  I have found that some of the best schools not only teach applicable and effective techniques but they also take the time to teach the students how to instruct.  This is critical especially if you plan on attending a course and taking some of the material back to your department or team.  

I do understand the struggle to get approval from your department to pay for the expenses but have learned that with persistence and creative writing, approval is not that hard.  The focus of the argument is simple:  the bad guys know this stuff, so we need too also and, learning this, will save lives.   Not much else.  Another thing to consider is also by learning and applying effective control tactics we reduce injuries for everyone involved, reduce medical expenses and the likelihood of escalating to higher levels of force.  

For those who are interested in finding some of the best close quarter/control tactics courses for law enforcement or military, here are the top three that I would recommend:

• Krav Maga Worldwide -they offer outstanding instructor courses that include standing, ground, edge weapon defense,  and weapon retention/disarmament...both hand gun and long gun.  Outstanding instructors who give great teaching tools and methods.  One of my favorite schools. The techniques rely on basic physiology and are effective under stress.  Be ready though...be in good shape beforehand...it will help with the recovery! :)
• Gracie Survival Tactics -this is put on by the Gracie family who have taken Brazilian Jiu-Jitsu and tailored it to applications in law enforcement and military.  Hands down, best ground control/survival course out there.  Excellent instructors who pass along some excellent teaching methods.  This class is a lot of fun and is packed full of great info and techniques.
• FBI Defensive Tactics -this is a two week course.  The link will take you to their site where they talk about their student program  but at the bottom of the page it has the contact info at Quantico, Va.  This course is free if your agency can host it or if you can make it to Quantico.  Excellent course.  Covers close quarters, weapon retention, tactical shooting, edge weapon and use of force philosophies.  Our agency usually hosts one every couple of years.  Be in shape for this one too....there is a PT test first thing on day one and if ya fail, your out.

Those of you who are instructors, these schools are a must but I highly recommend them to anyone in law enforcement or military.  At our agency, we put on some of our own schools that are top notch and utilize much of the systems in the schools listed above.  Our schools also require passing a PT test before attending.  It is free to officers on our department and other agencies.  If you would like to be notified of the next one, send me an email and I will add ya to the list if you are outside my agency.   As passionate as I am about fitness and nutrition, I am equally passionate about control tactics, I just don't write as much about it since, in my opinion, it is a no-brainer...or should be for what we do. I included a picture below from the last Gracie Survival Tactics school I attended in August 2012.  It was the third time I went and they improve each time.  And yes, I am in the picture.  Rener Gracie and a couple of his instructors are in the front.

Ok guys, I will leave ya with this.  I actually have some of the video footage from my last Health and Nutrition seminar.  I just put a 24 min video, which talks mostly about fats, on youtube.com.  I will put the link out in my next post.  For those who are resourceful, I am sure you can find it if ya wanted.  Until then, make sure to pick up something heavy (with correct form of course :) ) and get some sprints in.

Does pH really matter?

I know what you’re thinking, “it’s about time he posted another article!”  I was thinking the same thing.  Figured I would post one on a topic most of us don’t think of very often…the importance of our pH.  Our what?

We are probably all familiar with acids or acidity.  Generally we think of corrosive substances and this is generally true even in biology.  So what’s the opposite of acidity and what does it do?  Substances that are on the other end of the spectrum are alkaline or have alkalinity.  I will get into their role in just a minute.  First we have to understand what pH means.

The direct interpretation of pH means potential hydrogen.  The general and more easily understood definition is the acid/alkaline balance in our body.  A pH of 7.0 is considered neutral and a pH under that is acidic and over 7.0 is alkaline.  When we our pH is under 7.0 or acidic, we are in an unhealthy state where we absorb toxins at a greater rate, reduce immune function, promote growth of harmful bacteria, increase cellular damage (aging) and disrupt our ability to absorb nutrients especially minerals.  Some of the causes for this acidic pH balance can be our diet such has sugar and processed foods, dehydration and/or the quality of water we drink, little or no exercise, exposure to toxicity, pollution, and stress.  A healthy pH is about 7.2-7.4.  Most people are around 6.0 or less.

Foods that are high in sugar and grains, particularly processed, are highly acidic.  Not only do they make us more acidic but they also eat away at the enamel on our teeth.  It is this logic that led Westin A. Price, a dentist in the early 1900’s, on a journey that ultimately led him to write the book Nutrition and Physical Degeneration.  In the book, which I can’t say enough about, he theorizes that it is the introduction of the western diet which is high in sugar, refined flour and processed foods that caused a rapid rise in tooth decay, obesity and disease.  He traveled around the world and looked at thousands of people and found the same thing:  that those who adopted the traditional western diet had poor dental health, higher rate of birth defects, behavioral disorders and disease.   I’m rambling about the book, but the point is if something is eating away at our teeth, chances are it is increasing our risk of other diseases as well.

Another important reason we want to keep our pH balanced, or more alkaline than acidic, is because gut flora thrives whereas an imbalance creates a more favorable condition for harmful bacterial growth, yeast and other harmful organisms. Remember…healthy gut, healthy brain and healthy everything else.

An imbalance in the body's pH levels can affect all major body systems - especially the digestive (liver, gall bladder), intestinal (colon and small intestine), circulatory and immune systems in particular, which each depend upon pH balance to function well.  Acidic waste products are part of our metabolic processes.  When or pH is in balance we are able to rid our body of these waste products more easily.  Additionally, when we are in balance we are able to rid the body of other stored or accumulated toxins and heavy metals such as mercury.  Also, the more acidic we become, the harder it is for oxygen to be present and biological terrain becomes more anaerobic.  Without adequate oxygenation, unfriendly bacteria, viruses, molds and fungus can flourish.  

When we are more acidic, the body will do what it needs to restore a pH balance.  It often does this by leeching or borrowing alkaline minerals like calcium, potassium or magnesium from organs and bones to buffer the acid…this is a bad thing.  It weakens organs and bones and over time can lead to osteoporosis…not to mention, weaken our immune system. Several studies have linked consuming diets high in refined grains and sugars to osteoporosis, which makes sense since they are so acidic.

Acidity causes inflammation.  Inflammation causes pain.  Pain causes stress.  Stress causes acidity.  In fact, EVERY disease in the body actually turns the body even more acidic.  Stress, sugar, alcohol, caffeine, high protein diets, excessive exercise and medication are some things that increase the acidity levels within our bodies. 

I mentioned a few benefits of being more alkaline so here are a few more:

• Can improve weight loss
• Reduce joint inflammation and symptoms of arthritis
• Reduced gastric/intestinal problems
• Increased energy levels
• Improve sleep patterns
• Improve appearance of skin and ability to heal
• Stronger hair, bones and teeth
• Improved liver function 

A few simple things we can do are avoid acidic foods particularly those foods that are high in sugar, refined flour/wheat or that have been processed and to reduce our stress levels.  To improve our alkalinity we can simply eat more veggies such as green leafy veggies and fruit…most fruit…and drink mineral water instead of tap.  The idea is to do a little of both.

Here are some alkaline foods… Lemons, watermelon, lentils, blackberries, raspberry, pineapple, strawberries, limes, grapefruit, mangoes, asparagus, onions, vegetable juices (excluding tomato), broccoli, kale, spinach, chard, garlic, grapes, berries, apples, pears, almonds, radishes, yams, endives, beetroots, celery, lettuce, organic carrots, ginger, cantaloupe melon, bean sprouts, cashews, chestnuts, millet, quinoa, goats milk, apple cider vinegar, bananas, oranges, fresh ginger root, watermelon, avocados, mandarin oranges, tangerines, horse-radish root, pumpkin seeds, sunflower seeds, sweet potatoes, kiwi fruit, oats, wild rice, natural olives, green leafy vegetables, sea vegetables, sea salt, and natural still mineral water...whew!

As far as supplements go here are a few that are of interest and not very expensive:

• Magnesium
• Liquid chlorophyll
• Bentonite clay (yes, to mix in water and drink)
• Kelp

That about wraps it up.  So here are some big things to remember:

• Avoid acidic foods
• Reduce stress
• Eat more alkaline foods
• Low pH is acidic and high pH is alkaline
• We are healthier when we are slightly more alkaline
• Balanced pH allows us to remove toxins and improve our overall health

Not very complicated here.  As with anything, this is just another piece of the puzzle of improved health, appearance and longevity.  For those who want to read more on types of foods, I included a few links below.  Until next time, be sure to pick up something heavy and get some sprints in.

List of acidic and alkaline foods….http://www

.ctds.info/acidic-foods.html

Another link with a detailed list of acidic and alkaline foods… http://www.detoxdivas.com/Detoxdivas/Alkalize.html

Keep your eyes open, I should have some videos soon from some past lectures on many of the topics on this blog!