Exploring the Best Martial Arts for Stress Inoculation Training
Exploring the Best Martial Arts for Stress Inoculation Training
In this article:
1. What is Stress Inoculation Training (SIT) and why should you care about it
2. Exploring the Different Martial Arts to Help with SIT
- Krav Maga
-Boxing and Striking Combatives
-Brazilian Jiu-Jitsu (BJJ) and JuiJitsu
-Muay Thai
3. How Do These Martial Arts Help with SIT Training
4. Tips for Choosing the Right Martial Art for SIT Training
5. Wrapping Up – The Benefits of SIT Training with a Martial Art?
What is Stress Inoculation Training and What Does It Have To Do With Martial Arts?
Stress Inoculation Training (SIT) has become a popular catch phrase in the martial arts and self defense industries. However, it is important to note that martial arts basic self defense instructors are not frequently licensed or trained in psychology and therefore their practice and understanding of of stress inoculation training can trigger post traumatic stress, acute (combat) stress, or not sufficiently implemented to create a desired effect. Understanding why stress inoculation training can be important and its purpose is also consequential. The right tool for the job is important; you don't need a Bobcat to do the job of a shovel, and vice versa.
So what is stress inoculation training?
Simply put, Stress Inoculation Training is a form of cognitive therapy developed by psychotherapist, and a founder of cognitive behavioral modification, Dr. Donald Meichenbaum. His objective was to productively prevent and manage post traumatic stress disorder. The objective was to teach individuals how to develop a range of mental and emotional responses to acutely stressful situations, which allows them to better manage their stress levels and reduces the overall impact acute stress has during conflict. For SIT to be effective it must address nervous system response, physiological, biomechanical, and neurological elements while being mindful of classical, operative, and social conditioning methods. Proper training of educators and clinicians employing this modality is crucial.
So what does martial arts have in common with stress inoculation training?
SIT and martial arts both require diligence and practice in order for it to be effective. As an analogy, just like mastering a specific and effective martial arts or art technique takes time and effort, so does learning and mastering of stress inoculation training. With dedication and practice, one can become adept at managing their stress levels and better equipped to handle life’s challenges. That said even the most sophisticated military training does not ensure adaptation. So quality instruction, experience, and education is something to consider. Behavior modification is not a modality one should embark on without proper guidance.
When it comes to stress management, SIT may be one of the best modalities one can learn; if done properly. It is based on a sound foundation of cognitive-behavioral principles and provides individuals with a range of tools they can use to manage their stress in a healthy way. By learning to better understand and manage stress, individuals can enjoy a more balanced and fulfilling lifestyle. Ultimately, SIT provides individuals with the power to take control of their own lives, become more in tune with themselves, and react productively during conflict. With the appropriate education, anyone can learn the skills necessary for successful stress inoculation training. But if you aren't preparing to go into combat or violent conflict what would be the purpose? And what does it have to do with mixed martial arts anyway?
Exploring the Different Martial Arts to Help with SIT
Krav Maga
Krav Maga is a modern self-defense system with ancient Judaic roots, created during WWII, popularized by Imi Lichtenfeld (who is famously credited with its creation), and used as the close quarters fighting system of the Israeli Defense Forces. Krav Maga is an evolutionary, concept based defensive tactics system that enlists elements of several martial arts, that are most effective for aggressive physical altercations. It focuses on training individuals to quickly react and effectively while teaching physical and mental discipline. Krav Maga was not designed to be a competitive martial art, rather a system of survival. Here in the US one can find a wide variety of organizations within the US that have popularized it as a martial art, claiming to be part of the Imi lineage. However, lineage does not serve as a legitimate qualification anymore than being the daughter or son of surgeon would make one a competent practitioner.
So what makes one a skilled or qualified Krav Maga instructor?
A lifetime of learning, experience and knowledge under other qualified, proven veterans. Protection, is a perishable skill and Shaan Saar instructors are professionals in their field with over 70 years of collective education and experience in military, federal law enforcement, Israeli trained CQB and Krav Maga and Criminal Behavior Analysis. Not just a lifetime of martial arts, but actual work in the protection and criminal justice systems.
Keep in mind that a skilled practitioner and a qualified instructor of self defense class are not one in the same. Teaching is a skill set in its own right and just because someone is capable of efficiently executing concepts and performing under pressure does not mean they are suited to teach others how to do the same. When looking for the best self defense classes be prepared to ask the following questions: 1) What is your educational and professional background, 2) How long have you been teaching? 3) What other forms of defensive tactics are you familiar with?
Why would #3 be important?
Threat management is not choreographed and requires more than one skill set to appropriately address. Striking, grappling, weapons retention, and yes, stress inoculation to manage the psychological and biological effects of conflict. But let's be clear, having experienced stress inoculation training does not make one qualified to administer to create or oversee a course of classical or orperative conditioning. Simply being skilled in Krav Maga does not make one a clinical practitioner of behavior modification, but the focus on real life scenarios, combination of grappling skills, and close quarters combat with Israeli trained CQB instructors does make Krav Maga a likely candidate for at least having experienced and understanding stress inoculation training . But what about other martial arts?
Boxing and Striking Combatives
Boxing and Striking Combatives are excellent modalities for learning to become aware of body positioning, utilizing space, improving reflexes, increasing agility, and putting power behind punching. In fact, the first strike can make or break a close quarters physical conflict, so knowing how to properly use upper body combatives is important.
Further, boxing and striking combatives are excellent for helping individuals become more situationally aware, mindful of senses and responding quickly in high-level stress scenarios. The practice of boxing and striking combatives can teach individuals how to manage their emotions, focus on the task at hand, and remain calm under pressure. For someone who wants to dramatically improve their fitness and endurance level while mastering effective striking they are a wonderful undertaking. However, for cognitive behavioral stress inoculation training neither would be adequate.
So how about some of the most well-known martial arts?
Brazilian Jiu-Jitsu (BJJ) and JuJitsu
Brazilian Jiu-Jitsu (BJJ) has become increasingly popular over the past decade, thanks in part to the combat sport significant marketing power and the widely popularized, yet evidence lacking statistic that 90% of fights go to the ground. For womens self defense in particular, being on the ground can leave an unskilled individual in an especially compromising and dangerous position. Further, even exceptionally well trained Brazilian Jiu Jitsu practitioners have succumbed to offenders when weapons come into play. The statistic that most fights go to the ground was based on archival research from a cross selection of YouTube video street fights and promoted through an academic paper written by an Anthropology Doctoral Candidate. Still, it is important to know how to protect yourself in the event an altercation puts you in this position.
To that end, JuJitsu which Brazilian Jui Jitsu is based upon, dates back to the 17th century warfare concepts and enlists leverage to control a physical conflict, but also incorporates throwing, and weapons. Biomechanics and human anatomy are especially consequential in the practice of this martial art. Combat sports, Sambo, Judo, Brazilian Jui Jitsu, and Aikido were each adapted from core concepts of JuJitsu. In fact, Imi Lichtenfeld, credited as the creator of Krav Maga was a practitioner of this discipline and incorporated many elements of it into the Israeli defense system.
Brazlian Jiu Jitsu schools offer a variety of programs with varying levels of quality in their instruction, they have partnered with many local law enforcement units to teach ground control and submission to officers. These methods are important to professionals who operate under very specific use of force guidelines and can generally expect backup once a subject in controlled on the ground. But how about the average person who is not expecting backup and is more likely to encounter physical conflict with a known subject whom is stronger, and / or armed?
This can be a dangerous situation more complicated. Some Brazilian Jui Jitsu schools have begun to teach self defense skill with weapons, but it is important to be aware that ultimately these are competitive sports facilities and even exceptionally trained Brazilian Jiu Jitsu athletes involved in a street fight or domestic altercation have been killed by armed offenders. Further, taking someone to the ground when they are stronger, more skilled, or armed will not likely turn out in one's favor. Avoiding the altercation or eliminating the threat in a more advantageous physical position will yield better results.
As a Criminal Behavior Analyst and Defensive Tactics Instructor, I have personally worked with too many women who have purposely engaged in the ground altercation based on their Brazilian Jiu Jitsu training (including Gracie Brazilian Jiu Jitsu) only to be overwhelmed by the attacker and viciously assaulted. JuJitus offers a more comprehensive approach but can be exceedingly difficult to locate learning centers for. In general, Brazilian Jui Jitsu is preferred by most law enforcement because it is known as a gentle martial art, less aggressive than training in more brutal forms of self defense (i.e., Krav Maga, designed to neutralize terrorists and imminent harm). In short aggressive training tactics are not looked upon favorably by the public, police officers or court system. For departments that are already struggling with a public image Brazilian Jiu Jitsu is often thought of by departement heads as a more palatable fit. Ultimately, the training is less multi-faceted and does not incorporate behavioral modification modalities. Stress inoculation training requires an evidence based approach with qualified practitioners.
So we should never go to the ground and eliminate all threats while standing?
Absolutely not. Ground work is just as important as upper body combatives. In fact, ground fighting and lower body combatives which make use of the most powerful muscles in the human body should not be overlooked.
An effective self defense program will incorporate both groundwork and standing combatives.
Muay Thai
Like Krav Maga, BJJ, and JuiJitsu, Muay Thai is a form of full-contact combatives. The martial art of Muay Thai was developed in Thailand and is known for its powerful striking techniques; which has made it a natural incorporation Krav Maga defensive tactics. The use of both elbow strikes and knee strikes, along with punches and kicks, would make this martial art well-suited to providing a comprehensive self-defense system if it weren't for the absence of weapons retention / survival. Muay Thai athletes are especially fit, well adapted to closing space with an offender and have trained with enough repetition that they are less phased by acute stress and the adaptive response.
The training methods of several traditional Muay Thai schools in Thailand train under conditions similar to those used in military stress inoculation training exercises. However, the discipline demands superior conditioning and injuries are not uncommon.
So How Do These Martial Arts Help with Stress Inoculation Training?
Stress inoculation training gradually exposes you to environmental stimuli so that you can respond appropriately in stressful situations. The conditions are extreme and employ classical and operative conditioning, behavior modification techniques. Stress inoculation training is not to be confused with repetition practiced in a dojo.
Even if you are accustomed to sparring during Muay Thai, Krav Maga, Brazilian Jiu Jitsu, or JuJitsu classes, you may struggle to respond appropriately when faced with a different type of situation. Repertoire is necessary for automaticity but it also trains you to coordinate your movements with your partner by taking pauses repeatedly. This is a helpful exercise for competitions, but during a real life conflict like a street fight or domestic violence, your body's acute stress response is engaged and what you learned, even dozens of years of casual training is not ensured to be effective as guided classical and operative conditioning under stress scenarios. Even with the most seasoned athlete. There are simply too many variables in the timeline of violence and offender profiles.
So what is the purpose of stress inoculation training in martial arts?
It certainly has a purpose but context is important. Perhaps stress inoculation training methods would be appropriate for competitive martial arts where injuries are highly likely and egregious such as Muay Thai and Boxing. When close range injuries can cause significant physical trauma it can improve reaction time and build resilience for sustained injuries. However, as previously mentioned tools should be appropriate for the job. Embarking on behavioral modification designed to prevent post traumatic stress disorder is exotic for practitioners of competitive martial arts.
What is the purpose of this type of training, if you are not a soldier getting ready for combat?
Is it practical to teach in women's self defense classes, or as a response to workplace bullying?
Does it only serve to militarize martial arts and create a climate of hyper-awareness in practitioners?
If you are not preparing for combat stress inoculation training can be used to build resilience, reaction time, and preparedness for intense physical or psychological conflict. It is important to consider what your risk factor is when deciding if this type of training is necessary; and always find a program guided by qualified individuals. If one is always on high alert the nervous system will respond accordingly, diminishing your quality of life and creating acute stress. In Shaan Saar's Evidence Based Self Defense™ classes, elements of stress inoculation training are worked mindfully into the context of learning and achievement testing under professional oversight. For women's self defense class environment stress inoculation training is guided into the Trauma Informed Self Defense program in a similar manner. It bears stating that this modality is exclusive to Shaan Saar Krav Maga Orlando and not every Krav Maga facility is educated or licensed or qualified for this type of training.
This type of stress inoculation training can be exceptionally valuable for high risk professions and first responders. Making them significantly more productive with response time, rational decision making, and more resilient to secondary trauma generated from exposure to on-the-job incidents.
So are self-defense classes actually worth it?
I realize all of this may be a bitter pill to swallow. However, self-defense classes can be a great tool for helping people feel empowered and safe in their environment. But it is important to remember that the goal of self-defense classes should not be to create hypervigilance and prepare for battle; unless you actually are. Too many women's self defense classes perpetuate the "head on a swivel" concept that actually makes it obvious to offenders you are neither confidant or prepared. Instead, the aim of defense class should instead be to equip individuals with skills that they can use in emergency situations while maintaining situation awareness and good common sense during everyday life.
Brazilian Jui Jitsu, Muay Thai, boxing, and other combat sports are a great way to learn self-defense concepts; like punching, kicking, and wrestling. However the primary purpose of these should be for honing physical and (perhaps) mental discipline, versus relying on them for stress inoculation training which conditions the mind to revert to skilled automaticity thereby increasing the rate of survival during conflict.
Tips for Choosing the Right Krav Maga Self Defense Training Facility
It is always wise to make an informed decision about where to take a self defense class. Relying on whomever offers a free trial will not always provide skilled educators. Remember, you get what you pay for. While free women's self defense classes are abundant all over the country make sure to read our our blog about what you should be looking for.
If you’re ready to explore learning with the Board Certified educators at Shaan Saar please reach out via call or text, send us an email, or book a Discovery Session online.
