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.
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
Cross-Arm Guard / Cross Block (X-Block) 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. Cross-Arm Guard / Cross Block (X-Block) … Read more
This guide breaks down the how to slip a punch with clear execution standards, programming, and common mistakes to avoid. Slip (Inside/Outside) is an intermediate defensive drill inside the 200+ Functional Combat System (FCS), working primarily the rotational core and anterior core. It is programmed as a main-workout element, trained solo. No equipment is required … Read more
This guide breaks down the bob and weave boxing with clear execution standards, programming, and common mistakes to avoid. Roll / Bob & Weave is an intermediate defensive drill inside the 200+ Functional Combat System (FCS), working primarily the rotational core and lower explosive. It is programmed as a main-workout element, trained solo. No equipment … Read more