90DX Fitness

Getting Started!

Come in to the studio for a workout, group class or semi private session (1 hour each) Monday - Friday 7, 8 am, 1, 5, 6, 7 pm (last start time Friday is 6 pm). Saturday 1 pm, Sunday 11:30 am.
First time? Create username and password, come in to studio to register, feel free to observe a session.

Krav Maga, 90 day extreme makeover, women's self defense, Against Bullies, Pain & Stress Relief.

All semi-private sessions and classes are customized to the individual.

Home Edition available in 2012

Google search James Sherman krav maga, 90DX Fitness, 90 day extreme makeover

Featured at The Julian Walker Studio

29 E 31St Street between Madison and Park Ave
elevator to 5th floor, walk upstairs to 6th floor or take elevator to 6th floor

All programs come with access to videos (new videos added monthly)

Familiarize your self with the exercise videos and notes go to YouTube,
search kravmagaikma, click 90DX playlist.
More videos at JamesShermanKravMaga.com/video

 

First Steps for 90DX 90 Day Extreme Makeover

What is your total calorie intake on good day and bad day? Google search calorie count of everything that you eat and drink on a good day and bad day, create a list, email list to james@protect-usa.com Should only take 15 minutes. Repeat 2 X's every week.

To burn off bodyfat and increase your energy eat consume 800 to 1500 to 2000 calories per day and exercise 5-7 hours per week.

Great options to eat and drink, the cleaner and most simple are the best. See the menus at Energy Kitchen, Fuel and Musclemaker Grill. Compare your breakfast, lunch, dinner to their menus and calorie counts.

Highly nutritious low calorie options include Kashi brand breakfasts and snacks, fresh fruit, fresh vegetables, lean protein, eggs, Smartwater, sweet potatoes, whole grains: wild rice, brown rice, quinoa, barley, Vermont Maple Syrup, raw honey. The closer you get to 100% eating 1500 to 2000 calories of the highest nutritional food (and water) with the lowest calories the better you will feel, the more energy you will have, the more full/satisfied you will feel.

Calories that are processed will make it more difficult to burn bodyfat, processed calories will make you irritable, edgy, low energy spikes, and make you want more processed calories.

 

The Best Drink to Start Your Day!

From GNC or The Vitamin Shoppe get a shaker "glass", blue-green algae or spirulina powder, MHP Probolic-SR protein, tart cherry concentrate. In shaker glass pour 16oz cold Smartwater, 1 teaspoon blue green algae powder or spirulina, 1 scoop MHP Probolic-SR protein powder, 4-5 tablespoons tart cherry concentrate, shake and drink.

To burn body fat and feel better with more natural energy chew on 2 FRS fruit energy chews 30 minutes before activity or desire for energy AND stop the 2nd and 3rd coffees per day- drink water instead of coffee for more energy, to feel better and burn body fat fast!

 

Your first day exercising

Your first day exercising, bring your workout gear- sneakers, shirts, shorts, etc, we have shower facilities lockers and towels, be ready to start 5 minutes before your session starts. Once you arrive, check in, get ready and look for me, I will be looking for you! Every session begins by warming up all of your major joints from the ground up- ankles, knees, hips, and shoulders, elbows, wrists and fingers, neck, hang down from hips, stretch right to left. First exercise stretch down hands behind feet all the way up stretch hands behind head.

 

Warmup and Workout Goals:

Krav Maga, 90DX 90 day extreme makeover, and women's self defense.

After warmup you will be instructed on first exercise to start, try your best to complete the exercise for 50 seconds, take a break for 10 seconds and then begin your next exercise. Whenever you need a break try to break for only 10 seconds, if you need more time take more time. Take a break whenever you want for water, the bathroom, etc. Try to not use your cell phone unless its an emergency. If you have a question try to ask it within 10 seconds and keep exercising. If the instructor has not given you the next exercise do another set of your previous exercise or any of the exercise you have learned (all exercises are available on video see above). Training Principles: be on time so everyone can do the warmup on time without interruption, try your best, use videos to learn warmup and reinforce learning.

 

Krav Maga, Women's Self Defense

Training

180 hours of Israeli Krav Maga training at Grand Master Haim Gidon's headquarters in Netanya. It is a dangerous world, a mugger, rapist or other criminal with a gun or knife does not care about your life, neither does a terrorist on a plane. What you do to avoid attackers, to keep your distance, by using your trained body language and voice are the most important things you can do to avoid violence.

Israeli Krav Maga is the official training system of the Israeli Defense Forces. This is the training to provide you with confidence and peace of mind. The training to be confident to walk down a dark deserted street or when confronted by menacing strangers. Training to defend your self against any attacker of any size or skill level.

 

Training Rules

Avoid fights, understand your opponent, watch face, see pain, sense aggression, identify strength, power, kinds of strikes, react, what is attacker's power, is attacker bluffing. How to fight attacker, we want to win regardless of attacker or attackers and their strength or weapons in a life threatening situation. React to win, don't humiliate your attacker, honor your opponent, win with respect.

Be safe, don't get hurt, don't hurt your training partner. Look for dangers before they happen. Retzev, combine all parts into one, if someone attacks you, your family or loved ones with intent to kill there are no rules, do all that you can. Take into consideration your attacker may be professional, sometimes fight doesn't end with punches, maybe it will never stop and continue with knives or guns. If you strike first you will be wrong in court of law, when you don't have a choice you must defend your self. Don't offend someone, you will increase their strength through their emotions. Instructors must know emergency #'s, if you or training partner taps you must release at once. No watches or jewelry, short fingernails, groin protection, shin protection, eye protection, mouth guard. Be properly hydrated, energized from nutrition and rested. Instructor will know what will happen on mat before it does and avoid escalation and fighting. No overtraining of students. No punching or striking students. Instructor will excite students and bring life to training. Respect to students, respect to instructor. No such thing as a bad student or weak student, instructor will give confidence. Lesson plans will demonstrate a technique at full speed, then slower then break down into stages to teach student, technique training will last 15-20 minutes per technique. Train with continuous motion, no stopping between techniques, pay attention to how you finish technique. Hands lead first, then body. Pay attention to body motion, full motion not half.

Train your cardiovascular system, strength, power, speed, explosive bursts, flexibility.

Warmup 15-20 minutes start slow with easy running in place, jumping jacks, body motion, standing stretching, active release from head to toes. On punches and kicks don't extend 100% only 98% to avoid injury and hyper extending joints. Keep muscles strong through motion and flex strongly at time of impact.

 

Techniques

Body motion- fighting stance left foot forward move left to right to back to regular to down to regular to right to left to regular to down to regular to back.

Body motion with left and right straight punches

Left roundhouse kick left straight punch right straight punch right roundhouse kick

High right rear kick
high left rear kick
2 kicks each leg advancing forward
3 defensive left punches while moving backwards

left straight punch (or finger strike)
right straight punch
left hook
right hook
left uppercut
right uppercut

side step into right side kick
side step into left side kick
left straight punch
right straight punch
hook to body
hook to head

right defensive knee
left defensive knee
rechamber

on ground side kick left
on ground side kick right

left straight punch right straight punch
defended by right hand block deflect explosive right strike to throat
left forearm block to elbow strike to neck

left straight punch right straight punch
defended by right hand/elbow aim elbow at left hook fist

left roundhouse kick left straight punch right straight punch right roundhouse kick
defended by right knee up and out aimed between groin and knee
block straight left punch with right hand deflection/elbow or hand strike to neck
block straight right punch with left elbow
defend right roundhouse with left knee aimed between groin and knee

side choke
defended by eye strike and block

inside punch
defended by forearm groin strike neck strike

side choke
defended by closest hand reaches all around attackers head wrenches neck away simultaneous eye strike

mount position 2 hands push face down against ground
grabs arm tight moves fast and strong across face/neck
cross lock ankles on arm, shoulder or face arches back and hips up
defend attempts head lock

attacker takes back seated (ground) with both hooks (legs) "in" tightly around thighs and attempts chokes
defends by controlling hands of attacker , grab one finger or thumb strongly and twist/turn, don't let attacker choke you, keep chin down, tucked away, traps up, shoulders up, strike with side elbows

attacker throws roundhouse kick
defended by stepping with motion of kick tightly grab ankle between bicep/forearm, lats and chest, take attacker to ground, take back while maintaining leg lock tight

Attacker throws- left punch, right punch, left cross, right cross, left roundhouse kick, right roundhouse kick, right cross elbow, left cross elbow, right uppercut elbow, left uppercut elbow
defender back against wall all blocks and body motion

attacker
front choke defender left strike
side choke defender defensive left/right kick
back choke defensive kick

attacker- tackle/takedown
defender- sprawl, sidestep left retzev, sidestep right retzev, knee to head, kick to head

Attacker chokes- forearm and collar, front, sides and back
defender plucks, tucks chin away retzev

Bear hug from front with arms free
preemptive defense by long range kick or knee to attacker's groin, midsection, neck or face or strike with punch

Other lesson plans for
gun takeaway from behind
oriental knife attack
slash knife attack
straight punch block
hook punch block
headlock from side
knife attack throat
side kick catch
guillotine defense
overhead stick attack
360 degree hand defense
gun front takeaway
throat choke with shrug
kick/punch defense
shirt choke
side kick
shadow box with body movement
spinning kick
front kick
front bear hug with arms trapped
nelson escape
360 degree leg defense

 

Our Story

In 2001, James Sherman an investment banker moved to Manhattan. He joined an uber exclusive private training studio where Mr. America trained Pierce Brosnan, Naomi Campbell and many other VIP's. Sherman's background as a college football linebacker and former competitive bodybuilder inspired his banking clients to join him. James was recruited to become a private trainer. Since then Sherman has trained 1,000's in Manhattan including John Mayer, Pras of The Fugees, Kelis, David Blaine, Rosie Huntington-Whitely of Victoria's Secret and The Transformers, Ken Lerer- The Huffington Post, Herb Scannell CEO BBC America.

2005, Sherman founded Manhattan Trainers, health, wellness and fitness company.

2005 James Sherman started learning Israeli Krav Maga from David Kahn who introduced Sherman to Grandmaster and Chairman of the Israeli Krav Maga Association and Tank Commander of the IDF, Haim Gidon. Gidon recruited James to train with him for 5 instructor's training adventures to Israel including more than 500 hours of close quarters combat training in Israel. During theses trips Haim Gidon made James Sherman the Israeli Krav Maga instructor for NYC. Haim Gidon, as a Tank Commander for the IDF was the #1 instructor for Imi Lichtenfeld the founder of the close quarters combat system of the IDF and Special Forces. http://www.badassoftheweek.com/lichtenfeld.html Haim was the documented #1 instructor for many years, how you get to be #1? You regularly fight with the top 10 instructors...1 fights 2 then 3 then 4 then 5 then 6 then 7 then 8 then 9 then 10. Then 2 fights 1-10, 3 fights 1-10, and so son and so forth until all have fought all many times in 1 night...

James was written up as the trainer for The All-Time Extreme Celebrity Makeover. In 2010 he trained Hayden Lynch, Senior Editor of Thrilllist to get in the best shape of his life by completing the 90 day program. Hayden's transformation made him a six-pack poster boy.

January 2011, James Sherman launched his 90DX programs:
90 day extreme makeover, krav maga, women's self defense.

1200 new clients have started:
Wall Street and Madison Ave executives, 55-65-70 year olds that have discovered Sherman's fountain of youth, 16 year old basketball players, fitness and lingerie models. Google search James Sherman fitness, krav maga, 90DX for videos (on YouTube and Vimeo), images, testimonials and answers to FAQ's.

For 2012 James Sherman is launching 90DX Home Edition:
ON VIDEO includes 6 hours of instruction. krav maga, 90 day extreme makeover, self defense for women, Against bullies, Pain & Stress Relief

 

Rates

90 day extreme makeover, krav maga, women's self defense, Against bullies, Pain and Stress Relief

$99- Home Edition ON VIDEO. Includes 6 hours of instruction.

 

Class rates up to 10 people

$35 for 1 hour class
$300 / 10 classes
$900- 90 day program includes personal instruction within a class of up to 10 clients,
up to 5 hourly sessions per week.

 

Semi-private training up to 5 people

$75- 1 hour training with up to 5 clients
$690- 10 hourly sessions (semi-private with up to 5 clients)
$3000- 90 day program includes up to 5 hourly sessions per week.