Neutralize threats and minimize damage through tactical awareness and structural control. Phase 2.3 is dedicated to the defensive pillars of MMA: evasion, parrying, clinch management, and high-pressure survival. Within the 200+ FCS system, defense is an active discipline designed to conserve your energy while draining your opponent’s. Master the mechanics of control to dictate the pace of the fight and ensure your long-term physical durability in high-stakes environments.
This guide breaks down the breakfall technique with clear execution standards, programming, and common mistakes to avoid. Breakfall (Back) is an intermediate defensive drill inside the 200+ Functional Combat System (FCS), working primarily the anterior core and full body/integrated. It is programmed as a main-workout element, trained on mats. Equipment needed: Yoga/Exercise Mat. Breakfall (Back) … Read more
Breakfall (Side) is an intermediate defensive drill inside the 200+ Functional Combat System (FCS), working primarily the lateral core and full body/integrated. It is programmed as a main-workout element, trained on mats. Equipment needed: Yoga/Exercise Mat. Breakfall (Side) Execution Standards 200+ FCS Combat Application Within the 200+ FCS system, Breakfall (Side) sits in Phase 2.3 … Read more
Forward Roll is an intermediate defensive drill from the 200+ Functional Combat System (FCS), working primarily the full body/integrated and anterior core. It is programmed as a main-workout element, trained on mats. Equipment needed: Yoga/Exercise Mat. Forward Roll Execution Standards 200+ FCS Combat Application In the 200+ FCS roadmap, Forward Roll is part of Phase … Read more
Eye Contact / Verbal is an intermediate defensive drill from the 200+ Functional Combat System (FCS), working primarily the full body/integrated. It is programmed as a main-workout element, trained on mats. Equipment needed: Yoga/Exercise Mat. Eye Contact / Verbal Execution Standards 200+ FCS Combat Application In the 200+ FCS roadmap, Eye Contact / Verbal is … Read more
This guide breaks down the frame and base with clear execution standards, programming, and common mistakes to avoid. Frame & Base is an intermediate defensive drill inside the 200+ Functional Combat System (FCS), working primarily the upper push and anterior core. It is programmed as a main-workout element, trained on mats. Equipment needed: Yoga/Exercise Mat. … Read more
This guide breaks down the high guard boxing with clear execution standards, programming, and common mistakes to avoid. High Guard / Cover Up / Shell / Double Forearm Block is a beginner-friendly defensive drill from the 200+ Functional Combat System (FCS), working primarily the upper push and anterior core. It is programmed as a main-workout … Read more
This guide breaks down the long guard muay thai with clear execution standards, programming, and common mistakes to avoid. Long Guard / Framing / Rising Block is a beginner-friendly defensive drill from the 200+ Functional Combat System (FCS), working primarily the upper push and anterior core. It is programmed as a main-workout element, trained solo … Read more
Part of the 200+ Functional Combat System (FCS), Parry / Catch / Culling Block / Brush Block is a beginner-friendly defensive drill, working primarily the upper pull and rotational core. It is programmed as a main-workout element, trained solo and with a partner. No equipment is required — your bodyweight is the tool. Parry / … Read more
This guide breaks down the philly shell defense with clear execution standards, programming, and common mistakes to avoid. Philly Shell / Shoulder Roll is a beginner-friendly defensive drill from the 200+ Functional Combat System (FCS), working primarily the rotational core and upper pull. It is programmed as a main-workout element, trained solo and with a … Read more
Dracula Guard / Cover / Elbow Block / Crazy Monkey is a beginner-friendly defensive drill inside the 200+ Functional Combat System (FCS), working primarily the upper push and anterior core. It is programmed as a main-workout element, trained solo and with a partner. No equipment is required — your bodyweight is the tool. Dracula Guard … Read more