Thursday, June 30, 2011


Violence happens by surprise - closer, harder, and faster than in most martial arts training.

The VIOLENCE DYNAMICS seminar bridges that gap and prepares martial artists to prevail against the realities of violence.
About the Instructors

Marc MacYoung
Marc MacYoung grew up in situational poverty in the gang-infested streets of Los Angeles. Before turning his life around, he freely admits he was 'part of the problem.' As well as living in some of the most violent and crime-infested areas of LA, he's worked as a body guard, bouncer and director of a correctional center. He's taught de-escalation and defensive tactics to police from nine different countries. He's the author of 21 books and videos on subjects ranging from crime avoidance to professional use of force to street knife violence and street survival.

Rory Miller
Rory Miller spent more than 17 years in a metropolitan jail system as a line officer and supervisor, investigator, tactical team leader and mental health specialist. He also spent a year teaching Iraqis how to run humane and effective prisons. He is the author of several books including; "Meditations on Violence", “Facing Violence: Preparing for the Unexpected”, and Drills: Training for Sudden Violence

Kasey Keckeisen

Kasey Keckeisen is an experienced Police Officer, SWAT team leader, and SWAT training coordinator.  Keckeisen has taught Control Tactics to Universities, Law Enforcement Agencies, and Special Operations Teams across Minnesota.


9/25 Sunday
Buki Waza (Weapons Techniques)
9/26 Monday
Conflict Communications (A.M. Law Enforcement)
Conflict Communications (P.M. Civilians)

9/27 Tuesday
Force Physics (A.M. Law Enforcement)
Martial Mechanics (P.M. Civilians)
9/28 Wednesday
Practical Applications of Defensive Tactics
Day 1: Low Level (restraint) Force
9/29 Thursday
Practical Applications of Defensive Tactics
Day 2: Higher Level Force
9/30 Friday (Evening)
Martial Mechanics
10/01 Saturday (Morning)
Introduction to violence
10/01 Saturday (Afternoon)
Edged Weapons
10/02 Sunday (Morning)
Scenario Training
$75 for each class Or $250 for the entire seminar

CONFLICT COMMUNICATION (Marc MacYoung and Rory Miller)
How often do martial arts instructors advise their students to avoid violence?  But do they ever teach how?

Martial Arts training has an emphasis on punching and kicking. But how much practice time do students get identifying when they are on the road to violence or how to get off that road without using physical force?

Conflict Communications provides that training.

The purpose of Conflict Communications is to teach you how to prevent conflict whenever possible and to minimize its impact when unavoidable.

Conflict Communication improves understanding of violence, and interpersonal communications.

Conflict Communication increases verbal skills and helps to make use of force less necessary (lessens the need)

If you're emotional and caught up in the default human conflict behaviors, the best de-escalation training in the world (Verbal Judo, C.I.T., etc) is of no use to you. You're not going to be able to do it.

The essential message of Conflict Communications is -

De-escalation starts with you.

Most conflicts can be successfully controlled by using the principles of this system. This is not specialized education only a select few can master. The program is designed so anyone can use it to prevent a conflict.  This is done by teaching you to de-escalate yourself first.

Originally designed for law enforcement to be used when confronting violent felons, the principles of this program also works in business, social and familial situations

By understanding how and why confrontation occurs, Conflict Communications will show you conflict management, de-escalation, situation resolution and, if necessary, articulation of why action was both necessary and reasonable.

Martial Mechanics (Marc MacYoung)
Martial arts evolved in very dangerous times to deal with dangerous situations.  In the modern era, where armed bandits and invading Mongols are rare, some of the hard-earned lessons of the past are easily missed.

"Almost every technique in the Martial Arts works," says Rory Miller, "If you know when and where to use it."

If you've spent years practicing your responses to violent situations, you owe it to yourself to spend two days studying violent situations.  How do criminals attack?  Why?  How can I see it coming?  Which of my skills evolved from dueling and which from ambush survival?  What is the law on self-defense?

Martial arts can be used for effective self-defense -- if you know the concepts necessary to restore lost aspects, repair corrupted information and analyze errors in whatever martial arts system you study.  Martial Mechanics focuses on those concepts.

Martial Mechanics is not a defensive tactics system or a “martial arts” style.
Martial Mechanics is a training method developed to enhance your ability to use the martial arts system you are trained in more efficiently.  Increasing your competence, and confidence in your existing training.

Martial mechanics not only teaches you how to use what you know successfully in a violent confrontation, it also helps you understand what you don’t know.  Martial mechanics teaches the physics that make martial arts work. 

Knowing those fundamentals allows:
  • Strikers to defend against throwers
  • Throwers to defend against strikers
  • Stand up artists  to move on the ground
  • Grapplers to move while standing

Martial Mechanics is an excellent opportunity to apply what you have spent years learning and know for sure that it is effective

Martial mechanics will not only make you better at applying force to a violent encounter, but will help you understand the fundamental principles that make the application of force possible.

Not only will martial mechanics make you better at your art, but will help better understand what makes your art work.  Making you a better teacher

Martial mechanics enhances your ability to successfully use martial arts to defend against an aggressive violent real world attack and keep you out of the morgue, the hospital, or jail.

Introduction to Violence (Rory Miller)

Violence happens by surprise - closer, harder, and faster than in most martial arts training

Introduction to Violence focuses on using your martial art skills to defend against real world violence

Rory Miller says, "Almost every technique in the Martial Arts works.  If you know when and where to use it."

Introduction to Violence focuses on when and where to use it.

Introduction to Violence teaches:
  • How to apply your martial art system in a dynamic situation.
  • How to choose, apply and justify an appropriate force response.

Introduction to Violence  a non-system specific way to train yourself to adapt to emergency applications of force
Topics covered will include:

  • Context of violence
  • Efficient movement and evaluating efficiency
  • Violence Dynamics (Types of violence)
  • Self-Defense law
  • Improvised weapons training
  • Use of environment / terrain
  • Force Articulation
  • Action Debrief
  • Peer feed back / counseling

Buki Waza (Weapons Techniques) (Kasey Keckeisen)

Buki Waza develops fundamental martial art principles through the use of traditional weapons training:
  • Kenjutsu (sword techniques)
  • Jojutsu (staff techniques)
  • Hanbo Jutsu (baton techniques)
  • Tanto Jutsu (knife techniques)

 Fundamental Principles
  • Structure
  • Power Generation
  • Avoiding / Receiving Force
  • Positional Relationship
  • Movement defeats strength

Buki waza focuses on the relationship between weapons techniques and empty hand techniques (Taijustu) strengthening both.

Topics covered include the relationship between weapons training and:
  • Atemi waza               (Striking Techniques)
  • Uke waza                  (Blocking / Receiving Techniques)
  • Kansetsu waza        (Joint Locking Techniques)
  • Nage waza                (Throwing Techniques)

Students will have an opportunity to apply the fundamental principles in a live environment through sport chanbara Tsukinami-shiai

Tsukinami-shiai or “in house” tournaments are fun safe and educational way to incorporate force on force weapons training.

“If you can dodge a wrench you can dodge a ball” – If you can dodge a bokken you can avoid a punch J

This is an excellent way to introduce weapons training to your own school, plus whacking each other with training swords is just fun

Equipment will be provided but a large turn out is expected.  So if you have Chanbara or sparring equipment (head and face must be covered) please bring your own.


Mermaid Convention Center

2200 County Road
10, Mounds View MN, 55112

Keishoukan Dojo
2210 Silver lake Road, New Brighton MN, 55112

Scenario Training locations TBD

Registration form

Return Registration to: Keishoukan Dojo c/o Kasey Keckeisen
17712 Tyler St NW, Elk River MN, 55330

For More Information Contact Kasey Keckeisen:  or call 763 360 7200
Address ______________________________________________________________________
City _________________________St. ____________Zip _______________________
E-mail ______________________________________________________________________
Participant _____________________________________________________________________
Parent/Guardian (if under 18) ______________________________________________________________________

I am participating in the following session(s): (Check the classes you wish to attend)

 All Sessions $250*  Sunday 9/25 Session $75  Monday PM Session $75
 Tuesday PM Session $75  Friday Session $75  Saturday AM Session $75
 Saturday PM Session $75  Sunday 10/2 Session $75

Make checks payable to: No Nonsense Self Defense LLC





Wednesday, June 29, 2011

There is always someone bigger and badder than you out there

Between Rory’s “Nightmare” blog and my own “Does it work blog”, discussion has been generated about fighting much larger opponents.

The statement I really liked from Rory’s blog is:

If you are teaching self-defense what you can do within your weight class doesn't mean anything. You need to teach people what works outmatched in strength, skill, experience and ferocity. How to deal when the assault is on before they are aware. And help them work out and overcome much of their social programming.

It can be done. It has been done. But not by staying in your comfort zone perspective.”

Fantastic point, however I think because of some of the terms used the point is being lost by those with a sport or weight class mentality.  Some of the feed back received was along the lines of this:

Comfort zone is key magical secret weapon that opens the door to mastery; women's class in bjj school is like a miracle. Guard's basically rape defense, nightmarish for a scared woman to practice with rough sweaty guys. With other women, not so bad. After a few weeks or months of rolling around with other women maybe try the small handsome nice-smelling married guy....

It's not like there's a shortcut*; you can't just skip to handling big strong tough guys before you can handle people your own size and conditioning, whatever that may be.

So what should be taught to female cops, only arrest women, children and small men?

*Well,okay; guns. Stun guns and pepper spray work on *people*, sure, but not attackers. Knives work but you have to be... harder in spirit, let us say... than a shooter. You can get good enough to kill efficiently with a handgun via video games, let alone paintball, Airsoft, squirt guns....

How do guns not work on attackers?, but I digress


Comment - All things equal, skill wins a fight. I'm not there to make things equal. Meet me at the freeweights.

Rory Miller -- all things equal, anything unequal decides the fight. Then you have to consider how different assaults are from fights.

Comment - True enough. I've found that its hard to convince people into the gym and out of the dojo. I just had a jujitsu blackbelt at worlds take 7th when he should have taken top 3 from lack of stamina. I freely admit to winning many matches b/c of outlasting opponents.

Yes, you can outlast opponents in your weight class.  That is a great sport strategy.  The point being you don’t get to chose who attacks you and attackers rarely attack men larger and fitter then them selves.

Attacking is a predatory act.  Just as animals prey on smaller weaker creatures to eat so do human predators.

What you can do within your weight class doesn't mean anything.

It is easy for large male martial artists to get sucked into or stuck in that sport or weight class mentality.

I’m a huge advocate of making yourself as strong and fit as possible.  The Super Soldier project is all about that. 

Being strong and fit is great self defense in that you are a hard target and predators will look for easier prey.

You’ve all heard the line – There is always someone out there bigger or badder than you.
Some times it is hard for men to believe that.  “There ain't no one badder and I’ll catch up to those bigger by hitting the free weights”. 

That is a very male perspective, and one that is backed by experience.  Every summer high school boys are in the gym packing on muscle to get bigger for football, and it works.

But let’s take a different perspective.  Lise is just over 5’ and around 120 lbs.  I am ¼ of her height taller and over twice as heavy as she is.

That would be like me fighting someone 7’3” 500lbs.  No amount of strength training is going to make a difference against an EXPONENTIALLY larger attacker. 

You need to teach people what works outmatched in strength, skill, experience and ferocity.
There aren’t many 7’3” 500 pounders out there so men miss this point.  However, being outmatched in strength, skill, experience and ferocity is the starting point for Lise (and most women). 

In order to teach self defense we must break that large male sport martial artist mentality.

Teach what works for Lise against me. 
If nothing in your art would work for you against a 7’3” 500 pounder, then don’t teach your art as self defense.

BJJ guard is not rape defense!!!

Here is an example from the news right here in Ramsey County that demonstrates how much different violence is to martial sports

When a man dragged a 37-year-old woman into a St. Paul alley and tried to pull her shorts off, she fought back. She punched and kicked the man, and hit him in the face with a rock.
The man walked away, but left behind his keys, wallet and bicycle. Police tracked him through his Minnesota photo ID and arrested him hours later, according to a criminal complaint filed today.

The Ramsey County attorney's office charged Cha Yang, 29, of St. Paul with second-degree attempted criminal sexual conduct and kidnapping.

According to the complaint:
Police were called to the 300 block of
Sherburne Avenue
at about 12:15 a.m. Monday. The woman told police she was walking to a friend's house and saw a man locking his bike to a fence in an alley. He said something to her, but she didn't know what.

About five minutes later, when the woman was walking past an alley, the same man dragged her into the alley.

[The assault is on before they are aware.]

The man "had his forearm around her neck and was squeezing hard to prevent her from screaming for help," the complaint said. "He also covered her mouth with his hand. Once in the alley, he threw her to the ground, let go of her neck and attempted to pull her shorts off."

[Outmatched in strength, skill, experience and ferocity]

The woman said she immediately started screaming for help and fighting back. The man punched her several times on the side of her head.
After she punched and kicked him, the man left.
The woman's shorts had been pulled down to her ankles. The man hadn't said anything to her during the attack, she said. He had touched her breasts when dragging her and pulling on her shirt, but hadn't been able to touch her genitals.
When the man was gone, she realized he'd dropped his belongings and gave them to police. She pointed out where he'd been locking his bike and police found that one of the keys left behind unlocked it.

The photo ID listed him as Cha Yang and the woman told police, "That's definitely him, I'm sure that's him, just his hair is shorter now," the complaint said.

At about 6 a.m. Monday, police went to the Union Gospel Mission and saw Cha Yang in the parking lot. He tried to hide inside the mission, but officers went in and arrested him.
Police asked Cha Yang whether he had any identification with him. He said he did not because he'd left his wallet at a friend's house the night before.

Police tried to talk to Cha Yang, and he requested an attorney. He is being held in the Ramsey County jail and is to make a first court appearance this afternoon.

She didn’t pull guard or try for an uma platta.
[It's not like there's a shortcut*; you can't just skip to handling big strong tough guys before you can handle people your own size and conditioning, whatever that may be.] – Sport mentality

 She smashed that dude’s face with a rock and fought like hell. – Self Defense mentality

She made herself more trouble / work than it was worth and a larger stronger more ferocious predator ran away from her. - Overcoming social programing

That may not have won a Ju Jitsu world championship but it sure was a victory against a predatory assault.

And that is the point:
If you are teaching self-defense what you can do within your weight class doesn't mean anything. You need to teach people what works outmatched in strength, skill, experience and ferocity. How to deal when the assault is on before they are aware. And help them work out and overcome much of their social programming.
It can be done. It has been done. But not by staying in your comfort zone perspective.

Get out of your sport art comfort zone perspective.

Train hard, train smart, be safe

Monday, June 27, 2011

Does it work?

If you are teaching self-defense what you can do within your weight class doesn't mean anything. You need to teach people what works outmatched in strength, skill, experience and ferocity. How to deal when the assault is on before they are aware. And help them work out and overcome much of their social programming.

It can be done. It has been done. But not by staying in your comfort zone perspective.

-Rory Miller

If you are teaching martial art for self defense you need to have some kind of efficacy test / filter for the techniques and strategy you teach.  Unless the primary focus of your school is practical real world application, your self defense class should not look exactly like your regular class.  Putting on 5.11 pants and a polo shirt instead of a gi, and practicing the exact same techniques does not turn (insert name of any art here) into self defense.

A test  / filter I use at the Keishoukan Dojo is the "Jeff Test".  If it doesn't work on Jeff - IT DOESN'T WORK!!

That is Jeff during a Kyu test.  That is me in the background doing my best hard ass Sensei is testing you impersonation.

Jeff is a big dude.  He is great to train with.  If your technique works on Jeff, your technique works.  My Judo Sensei is fantastic.  One of the highest ranked Judo instructors in the mid-west.  When he was in the Military his job was basically to go from base to base teaching "combat Judo" to Officers.  He has beautiful throws...most of which don't work against Jeff (outside of his weight class).

My point being.  Find out which of his throws do work against Jeff.  That is Judo for self defense.  Even if only 3 throws in the entire Gokyo no waza (traditional 40 throws of Judo) work against Jeff, Isn't it better to train 3 throws you know you can hit against anyone, under pressure, than to be ok at 37 throws you know will fail?

I'm sure part of you will say bump the player the record is stuck (Kids that was from before cd's and mp3's) but....
Violence happens by surprise,harder, faster, and closer than most dojo training.  It happens with out convenient uniforms, and the attacker stacks the deck (seeks out victims of much smaller weight class, chooses the when, where, and how of the attack)

Here is an example from the news:

Woman bites tongue of Stamford sex attacker
Police arrest man seeking medical treatment
Updated 02:15 p.m., Saturday, June 25, 2011

Read more:

STAMFORD -- A woman leaving a downtown church Thursday night repelled a sexual assault by biting nearly an inch off the assailant's tongue after he grabbed her and forced his tongue into her mouth, police said.
A Stamford man with a history of psychological problems was taken into custody at 11:30 a.m. Friday after seeking medical treatment for his tongue at a Bedford Street massage/ chiropractic clinic. Gerard Michael Landon, 46, of 40 Clinton Ave., was held by police after a foot pursuit to the Ridgeway Shopping Center and taken to Stamford Hospital for a psychological evaluation, said Stamford Police Capt. Richard Conklin.
Landon, a native of the Virgin Islands, was released to police and charged with criminal attempt at first-degree sexual assault, first-degree unlawful restraint and second-degree strangulation. Landon is being held on $500,000 bond and is expected to be arraigned in state Superior Court on Stamford on Monday.
According to police, the woman was approached by Landon as she was exiting the Basilica of St. John the Evangelist on Atlantic Street. In a pathway between the church and the rectory, Landon allegedly asked the woman, who is in her 50s, for a hug. When the woman refused, Landon grabbed her and while she screamed for help wrestled her to the ground in some bushes and flowers along the alleyway. While he was trying to sexually assault her, Landon kissed the woman and forced his tongue into her mouth. When the woman bit down on his tongue, the man stopped his attack and ran away, Conklin said.
"It was a substantial piece of his tongue," said Stamford Police Sgt. Paul Guzda. "About an inch worth."
 - That is my favorite part of this story-
Police recovered the readily identifiable piece of tongue at the scene of the attack between the stone church and clapboard rectory, Guzda said.
"We put a notice out to area hospitals," Guzda said.
A St. John's priest heard screams from the woman and looked out the window saw the man run away, Guzda said.
Prior to being taken into custody on Friday, Landon allegedly grabbed a woman's breasts and poked his umbrella at another woman near the Ridgeway Shopping Center, Conklin said.
The health receptionist at the Bedford Street clinic called police to report Landon after she read the story about the attempted attack on

Read more:

Am I suggesting that we practice biting Jeff's tongue off?  No, but to reiterate:

If you are teaching self-defense what you can do within your weight class doesn't mean anything. You need to teach people what works outmatched in strength, skill, experience and ferocity. How to deal when the assault is on before they are aware. And help them work out and overcome much of their social programming.

It can be done. It has been done. But not by staying in your comfort zone perspective.

If you want to learn how this can be done, please come to the VIOLENCE DYNAMICS SEMINAR
September 26th through October 2nd.
For more information check out:!/event.php?eid=203562699679613

Train hard, Train smart, Train outside your own comfort zone perspective, Be safe

Thursday, June 23, 2011

Super Soldier Program Part 3 - Strength Training

The first few segments of the Super Soldier Project have been about recovery and injury prevention. 

I have included my weekly training schedule to show how I incorporate rest and recovery into regular training.  80% of all performance enhancing strength increases come from nutrition and recovery.  This blog will mainly cover the other 20% STRENGTH TRAINING

Notice I didn’t say lifting weights or body building, but rather strength training.  Simply training to increase functional strength.

I have included a couple of paraphrased articles that scientifically make the case for this type of training

By Ori Hofmekler

Human fitness is not a random collection of exercises and it isn't about eating less junk food or popping megadoses of vitamins. Your fitness is created and maintained by a well-defined system. It is rooted in your biology and it's programmed in your genes. Human fitness is based on specific rules, and you need to know how to follow these rules.
Please understand that you possess genes that preserve and develop your muscles, and incredibly, these same genes also extend your life. Your body has an inherent muscle building mechanism that can be activated at any age. And there is no need to force your body to do anything that it isn't programmed for.

When passive, sedentary or "moderately" challenged, your body goes into waste. And the consequences include muscle degradation, excessive fat gain, chronic disease and a shortened life span.  Aging for instance, is a tissue wasting process.  Can you block this process?  You're certainly equipped with the means to counteract aging, but modern lifestyle and fitness systems are not designed for that.

Nowadays, we don't need to hunt, fight or flee to survive, and hardly do we need to endure hunger. Virtually everything your early ancestors had to struggle for is now readily accessible. But this is the core of the problem.
We have been shifting away from our species' original program, and away from the necessity to actively survive. Typically our bodies are inadequately challenged. And the very stressors that had made our species thrive in the first place, don't apply to us today. These days, humans live "safely" like farm animals. And most of us are overfed and overweight.

So, What's the Solution?
Know how to trigger the biological mechanism that preserves and builds your muscles.
Muscle retention is the most critical element of human fitness. Skeletal muscle plays key biological roles in keeping you strong, functional and healthy. Besides force production for physical movements, the muscle participates in the regulation of glucose and lipid metabolism and insulin sensitivity. And it protects you against obesity, diabetes and cardiovascular disease.
Muscle wasting such as due to lack of adequate exercise, disease or aging, leads to the loss of physical capacity, loss of physical shape and increased risk for chronic disease.
New developments in the field of human muscle biology have begun to unravel cellular mechanisms that regulate muscle protein synthesis and breakdown. The key muscle building mechanism in all mammals is a complex protein, part of the insulin pathway, called mTOR (mammalian target of rapamycin).
When activated, mTOR signals your muscle to increase protein synthesis. And when it's inhibited, your muscle protein synthesis shuts down, and protein breakdown increases. Note that it's the ratio of protein synthesis/protein breakdown that dictates whether you build or waste muscle.

There are three primary activators of mTOR in your muscle:
• Growth factors and insulin
• Amino acids
• Mechano-overload (strength training)

During exercise your mTOR is totally inhibited, but it's reactivated right after exercise and further enhanced by amino acids and insulin. With proper nutrition after exercise, mTOR boosts your muscle protein synthesis to a level that exceeds the rate of protein breakdown, leading to a positive protein balance in the muscle and a net gain of muscle mass.
Researchers have been finding that the main physical trigger for your mTOR is mechano-overload.

Aerobic training affects mainly your mitochondria (the cellular energy facility) but hardly affects your myofibrils. And even though aerobics yields some cardiovascular benefits, it fails to build muscle mass. And quite often, chronic prolonged aerobics drills can actually lead to loss of muscle size and diminished strength.

So is aerobics bad for you?
Researchers in the area of muscle biology and aging have been finding growing evidence that prolonged aerobics training increase the risk of oxidative damage in the muscle. This type of training causes overwhelming accumulation of free radicals in your muscle, which eventually increase the risk of oxidative damage in your tissues (myofibrils and mitochondria). And this risk of oxidative damage becomes increasingly higher as you get older.

On the other hand, intense exercise protocols which are inherently short, have shown to lower this risk. The short intense exercise protocol gives the muscle the time it needs to recuperate and counteract oxidative stress without depleting its antioxidant pool. And again, short intense exercise yield the right impact needed to trigger your mTOR and increase muscle mass.

The mechano-overload impact of intense exercise works directly on your fast muscle fibers, the type IIB and the type IIA. It's the fast muscle fibers that enable you to be strong and fast, and they have the largest capacity to generate force and gain size
For more information check out:

I paraphrased this next article written by Jeff Spencer, MA, DC
One of the most overlooked and powerful ways to get faster and better workout results is to do the workout exercises in a specific order that boosts their individual benefits and workout results as a whole.
You're probably saying to yourself that sounds kind of crazy, and, almost too good, and since exercises are just exercises the order they're done in during a workout doesn't really influence the workouts overall benefit since a workout's just a collection of exercises anyway. 
Fair enough question, but, that's not really the way it works, as the body prefers to progressively ramp up its intensity during a workout so it can do the workout from beginning to end safely and effectively, and feel better at the end than the beginning, while getting the maximum benefit and enjoyment from the workout.
The Variable Intensity Workout Principle
The premise of this article is that exercise selection and exercise placement in a workout determine a significant portion of the workout's success. A workout is more than a collection of exercises; it's a synergy between the exercises and their placement in relationship to each other that creates a holism more favorably impacting the body than the individual impact of the exercises by themselves.  
Purposeful Exercise Placement
Constructing workouts with purposeful synergistic placement of exercises creates the best workout results by enabling your body to safely, effectively and progressively engage greater training intensities throughout the workout to achieve maximum workout benefits.
The following are important benefits of well-organized workouts:
1. Easier on your body as it's not too hard, too fast. Beginning a workout progressively and gradually increasing its intensity is the easiest and most prudent means of reducing the risk of workout injury and conserving energy to complete the entire workout as prescribed.
2. Less risk of injury. Workout injury from random exercise placement most often happens for two reasons. The first is too much effort too soon in a workout from putting an exercise too close to the start of the workout. The second reason is just plain too much effort throughout the entire workout leading to premature fatigue putting the body at risk for needless workout injury. Properly placed workout exercises dramatically reduce that risk.  
3. Less risk of overtraining. Over-training's best friend is the hidden load of haphazardly placed exercises that on paper looks simpler and easier than the load it places on your body when the workout is performed. Well-constructed workouts side-step this common cause of over-training as they take the guess work out of what the impact of the workout will be on your body.
4. Feeling better at end of workout than beginning. Workouts synergistically constructed leave you more vibrant and vital at the end of your workout than the beginning. The classic outcomes of a guess-work constructed workout leave you feeling trashed at workout's end from workout overload or being left feeling that no training benefit occurred if the workout was too easy.
5.  More enthusiasm to workout from positive success. Motivation to workout is intimately tied to the feelings and results your workouts provide. Great workouts and seeing positive results from your efforts inspire you to want to workout more!
6. Will inspire others to start working out. Beneficial workout results are contagious! Many times after a great workout people are inspired to encourage others to start working out to improve their health.  
Organizing Your Workout for Better Results with Less Effort
The most successful workouts always contain specific elements in specific orders that have proven to produce superior and consistent workout results. The following is an approach to workout structure that has proven to consistently provide fitness gains while limiting the risk of over-training and injury.
The workout's six elements are presented in order.
a.  Warm Up Element. The purpose of the warm up is to increase the pliability and temperature of muscles to be able to get the most out of the workout with least risk of injury. A proper warm up is done by doing any cardio activity, such as elliptical, rower, stationary bicycle, treadmill, running or swimming for 10-minutes, with the first 5-minutes at an easy pace and the last 5-minutes at a moderate pace. Your heart rate should gradually increase until a faint sweat is felt at the end of the warm up.
b.  Adaptation Element. The adaptation exercises are those exercises that increase the function of the three major muscle zones of your body to effectively prime them to do the most intense part of the workout safely in the next workout element. Adaptation exercise examples include dumbbell woodchoppers, standing free squats, and sit-ups. These exercises are only examples and any similar exercises will do. The exercises are done one after another in succession for three sets of 10 repetitions.  
I like to combine a and b together into a skill specific training drill that increases the pliability and temperature of muscles, increases the function of the major muscle groups, and develops / refines martial art skills.
  • Working throws against a heavy plyo band
  • Working Joint Locks against a Judo belt

c.  High Intensity Element – This workout element is the most intense of the workout. It's placed 3rd in line after the warm up followed by the Adaptation Element as your body is now fully warmed up and ready to get the most benefit from the high intensity exercise that occurs in this element with least risk of injury from the high intensity. Suggested exercises for this element include the bench press, leg press, squats, dead lift or shoulder press done doing three sets of 10-repetitions.
d.  Relief Element – The Relief Element is where the muscles that were used in the High Intensity Element are given an active rest to recover from their high intensity effort in the previous element. The active part of the Relief Element that speeds muscle recovery back to baseline are exercises that take the strain off joints such as the Dumbbell Incline Fly and Hanging Knee to Chest, done in three sets of 10-repetitions.
e.  Stretch Element – The Stretch Element is the easiest element and designed to stretch out your body's muscles and tissues that have shortened in the previous four workout elements. Suggested exercises for this element include doing the lat pull down, low row, and tricep down, doing three sets of 10-repetitions.
f.  Cool down Element – The final phase of the workout is the cool-down, which sets the body up to begin it's recovery after the workouts finished. This element is achieved by doing 10-minutes of cardio at easy effort that when finished completes the workout.
The world of fitness training is constantly evolving and looking for more innovative ways to get fit faster with less effort and time. A proven way to meet those objectives and achieve best workout results is to organize workouts so the exercises work together to build the body and support recovery by balancing the exercise intensities throughout the workout so the body never becomes excessively over-loaded and gets maximum benefit.
The results from this approach to working out often inspires those who have experienced its benefits and results to encourage others to join the ranks of the physically fit to have a better life through better health. Is there anything better than that? I think not.
About the Author
Dr. Jeff Spencer, Olympian, ICA "Sports Chiropractor of the Year", and author is one of America's top builder of champions.

Those articles are good fundamentals on which to build or modify your own specific strength training program.

Here is the basic structure that I use
Warm Up 10 -12 Min
Strength Training  25-30 min
  • Whole Body Circuit (no rest between exercises)
  • Largest muscles to smallest muscles
  • Alternate between pushing and pulling muscles
Cool Down 15 min
Stretch 5- 10 min
Specific Example
Warm Up 10 -12 Min
            Nage Waza (Throwing techniques)
Strength Training  25-30 min
I like to use body weight exercises (because I can do them anywhere) and I like to use a Whole Body Circuit.  With circuit training I get a great workout in a short amount of time and I keep my heart rate up without having to do separate cardio training.
            Quad – ¾ Squats
            Hams – Leg Curl
            Chest – Push ups
            Back – Wide grip pull ups
            Core – Plank
            Shoulder – Handstand push ups
            Bis – Pullups
            Tris – Diamond pushups
            Grip – Finger Tip pullups
3 sets 4-10 reps (to failure)
If think you can’t get strong without lifting heavy weights, let me ask you how did these guys do it?
Did the Spartans have a Golds Gym membership?

If you have never done body weight exercises for strength here are some videos that illustrate proper form.

Cool Down 15 min
Run 10 Min (if you have a 1.5 mile run time fitness test where you work run at the pace you need to pass the test.  Example 6mph = 10 minute mile = 15 min 1.5 mile run)
Walk 5 min
Stretch 5- 10 min

Train hard, Train Smart, Be safe