Footwork for CQB Knowledge Transfer with DJ Shipley from GBRS Group

What's up guys at the gym today? Vernon and I talked about my number one question. I have

footwork

and how do you train for CQB? Speed ​​from hands to feet. I know how much speed I can put into that corner to be able to change direction. cut and go, pop tactical professionals around the world, this is what we do, we train in the gym, yes when it comes to body awareness, the cqb does things around the house, you have a lot of clumsiness, but honestly, if you rip it off Everything, it's just being aware of your body, being able to understand where your foot is when I extend it, knowing where it is when it hits the ground, being able to respond to a situation instead of just reacting to something that you've never experienced exactly like that. general body awareness is your actual physical body the equipment I'm wearing how that translates into time and space knowing how far I am from vernon that's not even an arm's length away I know where he is because I know exactly how long his fingertips are. my fingers no different than a boxer knowing how far his jab actually extends, it's just that every time we make a move it's one more physical cue to register that makes me feel more comfortable inside this vessel and that's really the end goal. : to be completely in control. this all the time well i have worked with so many operators especially when dj and cole have worked with them for so long it's funny because you hear them say things like i'm not as explosive as i used to be, i'm not as fast as i used to be be but I'm smarter, I'm more aware of my body and that makes me refer to Michael Jordan in the last dance, he says that in '98 I felt better than in '91, which doesn't make sense with seven years and thousands of games on your watch, so what does that mean?

That means when he puts his foot down, I know what I can do to get out of there. I know I can go that fast because I know I've trained in the weight room. that if I jump here I can go, so when I see that corner and I visualize going into it, I know how much speed I can put into that corner because I've already been there in the weight room, exactly one of the things that's always kind. What plagued me and played with a lot of guys in special ops is that you don't want to lose that quick change, that explosive, anything, that explosive speed, the strength, the power and you don't want to lose any of that, but it's really the speed of hand. the speed of the foot is able to change direction with a light, so you know, at the speed of light, yeah, and you don't want to do it, so every time we have the opportunity in the gym to train it, that's really what which is to be able to stand here and I turn my hips and run as fast as I can on the wrong side of 40 because that's where most of the notable professionals I feel is when you reach your peak is that at 35 you reach the We didn't want to just try to maintain that, but train smarter, not harder, watching DJ do that move.

You just looked how explosive he was, that cut and go, when was the last time you did that in the weight room? I am often asked why. Do we put plyometric exercises in the GBRS performance program because you need to be able to do things like this? You have to be able to jump in and do something even after the DJ is done. You have to jump and run after someone picks up something from your child. you fall and have to jump off the couch and go why do people pull their hamstrings? Why do we blow our Achilles tendon? because we stopped doing explosive movements, but still in our brain we think, oh, I can still do that, are you trained to do it if you've done it?

You're not trained to do that maybe you can't get that perfect spot. You have to keep polishing every time you take these four month intervals. Your body is no longer there. We have to constantly break it down. That's why we train here five days a week. pretty much the same program because we know what the end state is, we know the high level that we used to be at and now we're just trying to preserve it for as long as humanly possible, knowing what the end goal is, so what are they? A couple of moves that we do to continue that, we'll give you two of them, so we'll start with a pogo, so from here it's pretty simple, so jump rope without jumping rope, it's just that elastic component of the part. lower leg. and the foot and all the dj is going to do is pop those feet pop pop pop pop pop relax if you see dj do that there's so much intention see him lift his toes see him attack the ground see him being violent he's using his arms , it's moving, it's not just moving passively, there's not much intention behind the dj doing it, he'll do it passively and then he'll do it actively, it's a bit sloppy if I schedule pogos and you approach it like that, what's the intention behind this?

What is the value behind this? Instead of attacking the ground, attacking the exercise with full intention, one of the other things we do is popping while we do this, being able to change direction the moment you hit and go, so we also do it on the static positions, yes, it's like before releasing. it's one hit of your shoes as high as you can do one rep to really understand what it looks like really perfect and then we've trained the elastic components of a plyometric nature that is explosive, but again we don't operate in the In the sagittal world, we just we walk down a hallway and line it up in a linear path, we also need to move from side to side, so we always put lateral limits on our training because, for one, you have to train to be an explosive human, for two, you have to be. explosive human to move and do cqb, you know it as effectively as possible, so let's show what it looks like, yeah, yeah, working laterally, yeah, yeah, explosive, explosive, explosive, perfect, he's attacking the ground, like this that when you see that, you're probably like, well, my job.

It doesn't seem like we want to overtrain specific traits so that in the kill house, when you move, you'll ever do something like this. I mean, I don't know, but neurologically through your brain you will know. If I've ever been in a position where I'm here, damn, I've got to take cover there, I've got to turn that corner, I've been there and if you've been there the brain probably won't rule you and absolutely stop you the more situations you can put your body and feel comfortable the more tools you will have in your arsenal when the time comes when you really need to take a