WarriorUp 20-Day Online

Lesson 3 focuses on staying within the boundaries of the law while defending yourself—and how to use the law to your tactical advantage. You’ll also learn the third principle of power to supercharge your techniques and gain essential skills to protect a loved one in dangerous situations.

Topic: The Law & Self-defence

This 3-minute read explores how to stay within the confines of the law when defending yourself

In Lesson 4, you’ll apply the third principle of power by mastering how to slip the line of attack. You’ll also develop a new footwork skill to enhance your speed and efficiency. Finally, learn how to defuse potential threats before they escalate with the powerful ‘Back Off Bluff’ communication tactic.

Topic: Tactical Comms ‘The Back Off Bluff’

This 3-minute read offers practical solutions on how to de-escalate danger with the right words

In Lesson 5, we reflect on how the short time invested over the past four lessons has already equipped you with effective self-defence skills. We’ll revisit the process of embedding these skills into muscle memory, emphasising the role of visualisation in making them instinctive. Finally, you’ll complete Sequence One, which integrates the key techniques you’ve learned so far.

In our Solo Blaster Drill video, you’ll practice a combination of elbow strikes—7 times at place speed, 7 times at half speed, and 6 times at full speed. This drill enhances technical precision while allowing you to apply all three principles of power, ensuring your strikes are both effective and instinctive.

If you have a partner to work with you’ll practice a combination of elbow strikes—7 times at place speed, 7 times at half speed, and 6 times at full speed. This drill sharpens your technique while applying all three principles of power, helping you develop effective and instinctive strikes in a dynamic setting.

If you have access to a punch bag this blaster drill will not only sharpen your technique while applying all three principles of power, but it will condition your body to the hard impact of a bag.

The power of visualisation has been scientifically proven to boost performance and enhance skill retention. This visualisation will help you vividly imagine an attacker approaching and repeatedly visualise yourself responding effectively to their aggression. This process helps reinforce your self-defence techniques, embedding them into muscle memory for instinctive, confident reactions in real-life scenarios.

One of the best ways to assess your progress is by recording your techniques and comparing them to three different benchmark versions. This approach helps you easily identify your strengths to build on and, most importantly, pinpoint areas for improvement to overcome weaknesses and refine your skills.

This quick warm up prepares  your body for the skills you’re going to develop during this module. Compete before each lesson or when you want to gently condition and stretch your body.

In Lesson 6, we explore why protecting your head is crucial and learn one of the simplest and most effective techniques to do so. You’ll then combine these defensive blocks with powerful elbow strikes, equipping you with a complete solution to counter the most common attacks, such as slaps, punches, or strikes aimed at your head.

In Lesson 7, you’ll learn to apply your new skills to protect the opposite side of your head, ensuring comprehensive defense. We’ll also integrate slipping techniques to create more distance and generate greater power. Additionally, you’ll practice proper breathing during an attack to stay focused and maximise your energy potential.

Topic: Breathing correctly during attack

This 3-minute read explores the role breathing plays in staying calm and focused under extreme stress

In Lesson 8, we’ll recap everything you’ve accomplished in under two hours of training. You’ll also gain valuable insights into prevention strategies to avoid being targeted by a sexual predator. Finally, you’ll learn one of the most effective self-defence tactics: Feign and Storm.

Topic: The Counter Checklist

This 3-minute read highlights how sexual predators select their targets, and what you need to do to avoid being on their radar.

Topic: Importance of peripheral vision

This 3-minute read highlights how we often limit our vision, especially when using our mobile phone.

In Lesson 9, you’ll learn how to effectively handle attacks from the side, building complete confidence in using your elbows to both block and strike at all angles. Since WarriorUp also focuses on safeguarding your mental wellbeing, this lesson will equip you with strategies to avoid falling victim to scams.

Topic: AVR methods for scams

This 3-minute read offers simple tools to avoid being scammed.

In Lesson 10, you’ll dive deeper into the methodology that helps make these skills truly instinctive. You’ll also learn Sequence 2, a dynamic challenge that incorporates most of what you’ve learned so far, testing your footwork and body movement. This is a pivotal lesson where you’ll start to catch a glimpse of your inner warrior in action.

Solo Drill 2 integrates the three principles of power with elbow blocks and strikes, creating a comprehensive practice routine. To enhance your performance, this drill also incorporates breathwork techniques to help you maximise speed, power, and efficiency.

Partner Drill 2 follows the same structure as the solo drill but ramps up the intensity. With your partner driving in using pads, the practice becomes more dynamic and realistic, helping you build confidence and react instinctively under pressure.

Bag Drill 2 follows the same structure but allows you to test your speed and power on a hard target. This drill provides valuable feedback on your technique and helps you refine your strikes for maximum impact and feel the connection with your whole body.

The second visualisation exercise simulates 50 attacks in just 7 minutes, allowing your brain to embed a natural and powerful response to this type of threat. This focused practice helps you develop instinctive reactions, ensuring you’re prepared for real-world scenarios.

One of the best ways to assess your progress is by recording your techniques and comparing them to three different benchmark versions. This approach helps you easily identify your strengths to build on and, most importantly, pinpoint areas for improvement to overcome weaknesses and refine your skills regarding sequence 2.

This quick warm up prepares  your body for the skills you’re going to develop during this module. Compete before each lesson or when you want to gently condition and stretch your body.

In Lesson 11, we elevate your footwork, making it faster and more fluid for greater agility. You’ll also expand your striking arsenal by incorporating powerful palm strikes, including the highly effective Palm Storm technique.

Topic: Situational Awareness

This 3-minute read explores how being aware of your environment could literally save your life.

In Lesson 12, you’ll learn how to defend yourself from a longer range using the powerful knee stomp. You’ll then combine this technique with palm strikes to effectively push back against an aggressive attacker. Additionally, we’ll address the growing issue of drink spiking, covering both prevention strategies and how to react if it happens.

This 3-minute read explores how to avoid being spiked and also what to do if you start to feel unwell.

In Lesson 13, you’ll learn how to direct your powerful strikes to key targets that can render an attacker unconscious. We’ll expand your palm strike arsenal with side palms and introduce effective pulls and pinches to help you create space when an attacker closes in.

Topic: Striking Vulnerable Targets

This 3-minute read explains that to realistically overcome a much larger and aggressive attacker you need to hit the right targets.

In Lesson 14, you’ll learn to incorporate knee and shin strikes to target an attacker’s vulnerable areas from a safer distance. Additionally, we’ll cover essential strategies for surviving a violent mugging while prioritising your safety.

Topic: The EGO approach to surviving a mugging

This 3-minute read explains what you can realistically and safely do to protect your mobile and everything that is on it.

In Review Lesson 15, you’ll bring together all the techniques from Module 3 into Sequence 3. This circular pattern challenges your footwork and serves as a foundation for developing the skills needed to handle multiple attackers more effectively in the future.

This Solo Drill focuses on integrating your lower and upper body to fend off an attacker with maximum power and speed. You’ll practice destabilising their lower body, making it difficult for them to move forward and continue their attack. As before, you’ll drill at three different speeds to ensure solid technique before ramping up to full speed and power.

The Partner Drill follows the same structure but adds the challenge of applying your skills against a moving target. This dynamic practice helps you refine your technique and build confidence in a more realistic scenario.

The Bag Drill lets you unleash full power, allowing you to feel the impact resonate through your body as you strike the target. This practice helps you build strength, precision, and confidence in your techniques.

As always, the visualisation process places you in a first-person perspective, offering a realistic and immersive training experience. In just 7 minutes, you’ll mentally face 50 attacks, reinforcing your techniques and embedding them into muscle memory for instinctive, effective responses.

The Assessment Video challenges you to perform this sequence while comparing your skills against three benchmark levels. This allows you to clearly identify your current level and pinpoint the steps needed to progress to the next one.

This quick warm up prepares  your body for the skills you’re going to develop during this module. Compete before each lesson or when you want to gently condition and stretch your body.

 In Lesson 16, we delve into the theory behind wrist grabs, emphasising the importance of a realistic approach and avoiding complacency. You’ll learn that no single technique is fullproof, so we’ll introduce drills to help you develop a Plan B, C, and D. This ensures you’re always prepared and never freeze in the moment.

Topic: Plan B, C, D Strategy

This 3-minute read emphasises the importance of not becoming complacent and expecting your technique to always work.

In Lesson 17, we tackle the frightening scenario of an attacker using your hair as a point of control. You’ll learn effective techniques to break free from hair grabs, whether the attack comes from the front or rear, ensuring you can quickly regain control.

In Lesson 18, you’ll learn how to handle the dangerous scenario of being shoved against a wall, strangled, or punched. We’ll also revisit the importance of trusting your intuition, helping you recognise and respond to potential threats—even when they come from someone who may initially seem like a friendly stranger.

Topic: Listening to your intuition

This 3-minute read reminds us of how valuable our intuition is at protecting our wellbeing, and to use it to sense trouble.

 In Lesson 19, we address one of the most immobilising scenarios: being bearhugged from the front or rear with your arms trapped, leaving you feeling helpless. You’ll learn a simple, instinctive technique to break free and regain control in this challenging situation.

Topic: The Path to Mastery

This 3-minute read explains the fallacy that skills are remembered and effective forever. It shows you how you can realistically maintain your skills with a low investment of time.

In Lesson 20, our final lesson, you’ll bring together all the close-quarter techniques into one powerful sequence, allowing you to practice them all in under 30 seconds. Having an instinctive go-to response for scenarios like hair grabs, wall shoves, or bearhugs is invaluable, giving you the confidence and readiness to handle any situation.

In our final Solo Drill, you’ll practice every close-combat technique to solidify an instinctive catalogue of go-to skills. This ensures you’re prepared to react effectively if someone grabs or closes in on you.

Our final visualisation focuses on one of the worst and most common attacks women face: being grabbed from behind. When combined with physical practice, this exercise helps ingrain an instinctive and effective response, equipping you to handle this frightening scenario with grit determination.

We’ve saved the most challenging sequence—Sequence 4—for last. Mastering this will provide you with the highest level of protection. Compare your performance to the three benchmark versions to identify areas for improvement and sharpen your skills, ensuring you become even more effective and confident.