| 翻译]色斯塔瑞的近距离格斗训练大纲
|  | [翻译]色斯塔瑞的近距离格斗训练大纲
这是二战格斗术专家色斯塔瑞和他的学生达明编的一份近距离格斗训练大纲。供各位参考。
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Tools Needed
所需工具
Training Dummy
Shirt / Pair of Boots
Belt
Egg Timer
Brick
Cinder Block
Sand paper belts
House Sponge (about 5 X 8")
Carpenters or woodworking sponge (about 3 X 5")
Duct Tape
训练用人形靶
衬衫/一双靴子
腰带
秒表
砖
空心渣煤砖
砂纸带
家用海绵（约5 X 8英寸）
木匠用或木工海绵（约3 X 5英寸）
胶带
Scenarios
场景
Any truly practical approach to personal survival in the context of real-world violent assault must assume certain fundamental "base lines". These are in essence the "measuring sticks" used to validate and/or prioritize training, tactics and so-called "techniques".
任何真正实用的、在现实世界的暴力袭击中生存下来的方法，必须设定明确的基本“底线”。它们实质上是用来确定训练、战术和所谓的“技术”是否有效及其优先次序的“标尺”。
One MUST assume that the ANY pragmatic training doctrine should ALWAYS START with "worst case" scenarios. Anything less is just plain foolishness. These mandates include:
一个人必须假定，任何务实的训练教条应该永远从“最坏情形”的场景开始。任何低于这个标准的东西都是愚蠢的。这些情形包括：
1. More than ONE aggressor (whether you see more than one aggressor or not).
1、不止一个进攻者（无论你是否看到了不止一个进攻者）。
2. ALL aggressor's are ARMED (whether you see a weapon or not).
2、所用进攻者都有武器（无论你是否看到了武器）。
3. ANY aggressor you may face is a SUPERIOR fighter (in terms of size, strength, fitness, youth, experience and skill).
3、任何一个你可能面对的攻击者都是比你更强的打斗者（在体形、力量、身体状况、年轻程度、经验和技巧方面）。
4. ANY aggressor willing to lay a hand on you, or even verbally threaten you is FULLY capable of KILLING YOU!
4、任何一个打算推搡你，或者用语言威胁你的攻击者都完全有能力杀死你！
5. NO potentially violent situation can be "defused" or "de-escalated". NEVER EVER assume that it CAN!
5、潜在的暴力威胁无法被“化解”或者“逐步降级”。永远不要假想它能够被化解！
6. NO stranger OR potential threat should EVER be allowed to enter your personal safety zone without being CHALLENGED (to reveal intent) or STOPPED IMMEDIATELY (if within touching distance) - ANY approach from the REARWARD 180 degree circumference MUST be FORCEFULLY and IMMEDIATELY DEALT WITH!
6、不应该允许陌生人或潜在的威胁进入你的安全区域而不受询问（以表明意图），或者不被立即阻止（如果进入触手可及的距离内）――任何来自后方180度半圆的威胁都必须立即有力地加以应对！
7. ANY and ALL tactics, training and "technique" must be "workable" under conditions of poor visibility, poor terrain, obstacle strewn and unfamiliar environment, physical distress, injury, exhaustion and while having to protect others.
7、所有的战术、训练和“技术”，在视线不明、地形不利、障碍遍布、环境不熟、身体不适、受伤、精疲力尽，以及不得不保护其他人等各种不利条件下，都必须能够有效运用。
To sum up in the SIMPLEST of terms ? Consider how VERY, VERY "bad" it can get...triple that...then "plan" accordingly. And then realize that whatever you plan...at first contact it will go right down the crapper!
用最简单的话概括一下――设想非常非常“糟糕”的情形......再加三倍......然后据此“拟定计划”。并且认识到无论你如何计划......一旦开打就应该把它扔一边儿去！
Principles
原则
In terms of TRAINING and "technique", three important factors must be present:
在训练和“技术”方面，有三个重要因素必须说明：
1. Speed
2. Power
3. Accuracy
1、速度
2、力量
3、准确性
SLOW reactions / actions are USELESS!
慢的反应/动作是无效的！
WEAK reactions / actions are USELESS!
弱的反应/动作是无效的！
INACCURATE reactions / actions are USELESS!
不准确的反应/动作是无效的！
In order to BEST fulfill the above requirements and avoid the USELESS the trainee should choose the SIMPLEST, most mechanically efficient and OVERALL pragmatic attacks.
为了最好地满足上述要求，避免无效，训练者应该选择最简单、最有效和彻底务实的进攻方法。
ALSO REMEMBER the age old boxing adage: LEAD WITH SPEED and FOLLOW WITH POWER!
同样的，记住那句古老的拳击格言：快拳开路，重拳跟上！
Training
训练
Training the TIGER-CLAW / CHIN-JAB / HEEL of HAND blow would mandate that these LINEAR type attacks be PRACTICED in TWO ways:
训练虎爪/掌跟打下颌/掌跟打击，要求这类直线型的攻击方法按两种方式进行练习：
1. SPEED FIRST ? Then power.
2. POWER FIRST ? Then speed.
3. ALWAYS WITH COMBAT ACCURACY!
1、先速度――然后力量
2、先力量――然后速度
3、始终保持准确！
So a training combination USING JUST a "Tiger-Claw" could simply be a FAST NON-TELEGRAPHED "Cobra-like" whip to the face EMPHASIZING SPEED (your opening "gambit")...then a POWER SHOT "Tiger-Claw" using recoil, body English and follow through with the INTENT of blasting the assailants head right off his shoulders! REMEMBER the BOXING ADAGE: LEAD WITH SPEED, FOLLOW with POWER!
所以，一个仅仅使用“虎爪”的训练组合可以是：先用一个快速、无预兆的“眼镜蛇式”的鞭打动作攻向面部，强调速度（这是你的“开局”）......随即利用反作用力和身体的急速转动，以一种将对手的脑袋从他的肩膀上打飞打爆的意念，发出一记强有力的“虎爪”！记住那句拳击格言：快拳开路，重拳跟上！
Now consider ALL the possibilities with JUST THIS ONE ATTACK.
现在考虑这种攻击方式的所有可能性：
1. Double right hand
1、右手二连击
2. Double left hand
2、左手二连击
3. Left lead ? Right follow thru
3、左手开路――右手跟上
4. Right lead ? Left follow thru
4、右手开路――左手跟上
5. Direct to the FRONT (using all of the above)
5、攻击正前方（运用上述所有方式）
6. Angled attack 45 degrees to the left front (using all of the above 1-4)
6、攻击左前方45度角处（运用1-4的所有方式）
7. Angled attack 45 degrees to the right front (using all of the above 1-4)
7、攻击右前方45度角处（运用1-4的所有方式）
8. Left side flanking attack
8、攻击左侧
9. Right side flanking attack
9、攻击右侧
10. Angled attack 45 degrees to the right rear
10、攻击右后方45度角处
11. Angled attack 45 degrees to the left rear
11、攻击左后方45度角处
12. Rear attack turning right
12、右转身攻击后方
13. Rear attack turning left
13、左转身攻击后方
These are ENOUGH DRILLS to work on for WEEKS if not months!
这些训练足够你练习个把星期，如果不是个把月的话！
NOW!!! Do the same for edge of hand blows, hammer-fist smashes, finger-jabs, punches, elbows, forearms, knees and kicks. Not to mention training various head-butts, shoulder slams, and hip-checks.
现在！！！用同样的方式练习手掌外侧打击、锤式拳、指尖刺、拳击、肘击、前臂挥击、膝撞和低踢。练习各种头槌、肩撞、臀撞就不提了。
Then you start to COMBINE all the various blows and combinations.
然后你开始将各种打击方式组合起来，结合使用。
Concentrate on developing SPEED, then POWER and ALWAYS ACCURACY!
着重于提高速度，然后是力量，始终保持准确！
STUDY the mechanics of each blow, strike and kick. This is VERY IMPORTANT! FULLY understand HOW the "technique" should work...then let YOUR body teach you the BEST way for YOU to do it!
研究每一种打击和踢击的技术细节。这是非常重要的！完全理解每种“技术”是如何运作的......然后让你的身体教你使用它的最佳方式。
The use of MAN-LIKE dummies is ESSENTIAL! Heavy-bags can be used, but to reap full benefit from these drills man-like training dummies are the BEST!
使用人形靶是绝对必要的！可以使用重沙袋，但为了从这些练习中获得全部的好处，人形靶是最好的！
YOU START with a regimented by-rote LEARNING process! You have to learn to crawl before you walk and so forth.
你从编组好的机械的学习过程开始！你在走路之前得先学会爬。
THEN you train with INTENT, EMOTION and FULL AGGRESSIVE DRIVE...and REMEMBER THIS: a street ASSAULT is NOT a "sparring" match! No parity, no willing participation, no acknowledgement of the skills of the opposition, no referees, no time limits, no "time" to "train up", no KNOWN qualifiers AT ALL, and NO RULES...which means you are JUST as likely to get stabbed right thru your eye socket with a rusty shank, have your innards blown out by a sawn-off or be set upon by a gang of ruthless "thrill" killers as you are to be cold-cocked in the jaw or kicked right in the balls...NO RULES in the street REALLY MEANS "NO HOLDS BARRED".
然后你带着目的性、情感和充满攻击性的驱动力进行训练......并且记住：街斗不是拳击比赛！没有公平可言，没有人自愿参加，没有对对手技术的了解，没有裁判，没有时限，没有时间充分训练，没有已知的选手，没有规则......这意味着你很可能会被一根生锈的杆子刺穿眼袋，被一个短霰弹枪打爆内脏，或者被一群残忍兴奋的杀手猛攻，下颌被打得仰起或者裆部被踢......在街头，无规则实际上意味着“没有擒拿”。
FORGET PIN-POINT ACCURACY! It AIN'T GONNA HAPPEN! "COMBAT" accuracy means the ability to hit GENERALLY VITAL targets!
忘掉“针尖般的”准确！这种事不会有的）?格斗”准确性意味着打击通常的致命目标的能力。
Target areas
目标区域
REMEMBER THESE THREE GENERAL TARGET AREAS as being PRIME:
记住这三个首要的目标区域：
1. The entire area from the BRIDGE of the NOSE to the BASE of the THROAT.
2. The entire area from the TEMPLE to the BASE of the SIDE of NECK.
3. The CENTER LINE AXIS...a three inch strip that wraps around the body's center line and contains a NUMBER of damaging target areas.
1、从鼻梁到咽喉的整个区域。
2、从太阳穴到颈侧的整个区域。
3、中轴线......身体中线约三英寸宽的带状区域，包含很多危险的目标区域。
training drills
练习方法
Here are some very basic, but EXCEPTIONALLY GOOD training drills that are VERY simple and very effective:
这里有一些很基本但是很好的练习方法，非常简单有效：
1. For SPEED: Place a child's rubber ball, handball or similar small BOUNCING type ball under the armpit of your striking hand. With your hands and arms at your side and the ball firmly under the attacking arms armpit...ATTACK with your weapon of choice and STRIKE as many times as possible BEFORE the rubber ball hits the deck and bounces once! Then use COMBINATIONS right and left.
1、寻求速度：将一个孩子玩的橡胶球、手球或类似的有弹力的小球夹在你攻击手的腋下。手和手臂垂于体侧，球牢靠地置于攻击手腋下......用你选择的身体武器进攻，在橡皮球落地并弹跳一次之前攻击尽可能多的次数！然后左右组合。
2. For POWER: Use RUBBER TUBING to place resistance in ANY type of attack maneuver. Your imagination is the limit here!
2、寻求力量：利用橡皮条增加任何一种攻击的阻力。这里仅受制于你的想象力！
The above two drills added to the actual full bore fighting drills are ENOUGH for ANYONE to increase their speed and power. Using the man-dummy will work the accuracy.
在格斗练习中加入上述两个步骤足以使任何人提高速度和力量。利用人形靶可以训练准确性。
Training Routines
训练程序
For the average individual interest in training has its peaks and valleys just like any other endeavor in life. Rather than giving the trainee a specific series of drills (which the trainee can and should develop for themselves), it is better to address TRAINING MOTIVATION.
就像生活中的其它努力一样，一般人的训练兴趣有高峰也有低谷。与其向训练者提供一系列特殊的练习方法（训练者能够也应该自己设计），不如专注于训练动机。
Breaking your workouts up into smaller specific routines directed at a specific "technique" and goal will help you get over "training" doldrums keep you focused on a specific short=term goal or accomplishment. So when you get stale in your overall training routine, pick out ONE single "technique" and ONE single specific goal, i.e. "speed", "power" or "accuracy". Maintain the discipline to train that abbreviated and focused goal daily until you feel energized again and return to a fuller training regimen.
将你的练习分成若干个更小的训练某个特殊“技术”的特殊程序，目标会帮助你克服“训练忧郁期”，使你的注意力集中于短期目标或成就。当你在训练时提不起精神时，选择一个单独的“技术”或者一个单独的目标，比如说，“速度”、“力量”或“准确”。每天保持训练简短和专注的目标，直到你重新感到精力充沛，再次开始更加完整的训练编排。
JUST DON'T STOP TRAINING! Five minutes a day is better than NO minutes a day!
不要停止训练！每天训练五分钟也比不训练要好！
Below are some Sample Training Routines to get you started. Each work out is designed to happen on different days. Work each routine as frequently as every day or as infrequently as every 3 days. Make sure to take every 5th day off. You can also integrate each workout into your current training regiment. Repetitions will vary for individual. But below you should have enough to last you a very long time.
以下是一些训练程序的例子，以供你开始训练。每天进行不同的练习。每个训练程序至多每天进行一次或者至少每三天进行一次。每五天休息一天。你也可以将每个练习融入你当前的训练编排。重复次数因人而异。下面的这些应该够你练很长时间。
Work out 1: Edge of Hand
练习1：手刀
A. Facing the Training Dummy (Remember to assumer the appropriate angle on his center line)
A. 面向训练用人形靶（记得使他的中线处于适当的角度）
1. Double right hand (2 Short Edge of hands 25 times)
2. Double left hand (2 Short Edge of hands 25 times)
3. Left lead ? Right follow thru (Short Edge of Hand and Long Edge of Hand 25 times)
4. Right lead ? Left follow thru Right follow thru (Short Edge of Hand and Long Edge of Hand 25 times)
1、右手二连击（2个短手刀25次）
2、左手二连击（2个短手刀25次）
3、左手开路――右手跟上（短手刀接长手刀25次）
4、右手开路――左手跟上（短手刀接长手刀25次）
（短手刀是无预兆的、突然的手刀攻击，手掌从胸前划起，直接击向目标。长手刀是手掌从异侧肩头开始，充分利用转体的力量，向目标发出强劲一击。――译注）
B. Angled attacks to the front - Position your self so that the dummy is 45 degrees to the right or left of you
B. 侧前方进攻――调整你自己的位置，使人形靶位于你右或左前方45度角处
1. Angle to the right: Repeat 1 through 4
2. Angle to the left: Repeat 1-4
1、右前方：重复1-4
2、左前方：重复1-4
C. Flanking Attacks - Position yourself so that the dummy is directly on either side of you.
C. 侧面进攻――调整你自己的位置，使人形靶位于你的任意一侧
1. Left side flanking attack: Repeat 1-4
2. Right side flanking attack: Repeat 1-4
1、左侧进攻：重复1-4
2、右侧进攻：重复1-4
D. Angled Attacks to the rear
D. 侧后方进攻
1. Angled attack 45 degrees to the right rear: Repeat 1-4
2. Angled attack 45 degrees to the left rear: Repeat 1-4
1、右后方45度：重复1-4
2、左后方45度：重复1-4
E. Rear Attacks
E. 后方进攻
1. Rear attack turning right: Repeat 1-4
2. Rear attack turning left: Repeat 1-4
1、右转身后方进攻：重复1-4
2、左转身后方进攻：重复1-4
F. Burst Drills: Get your Egg time and do 10 sets of 15 or 30 second bursts
F. 爆发练习：用你的秒表，做10组15或30秒的爆发练习
Replace the edge of hand with, hammer-fist smashes, cradle-blows (hand yoke/web of hand), finger-jabs, punches, elbows, forearms, knees and kicks. Not to mention training various head-butts, shoulder slams, and hip-checks.
用槌式拳、支架式打击（手轭/网状手，其实就是八字掌卡喉）、指尖刺、拳击、肘击、前臂打击、膝撞和脚踢替换手掌外侧打击。训练各种头槌、肩撞和臀撞就不说了。
Note: Do techniques by themselves and in combinations. Simply, practice the combinations in the above manner.
注意：各种技术既要单独练习，又要组合练习。简单来说，用上面的方法练习组合技。
Examples:
例子：
1. Short edge of hand, long edge of hand, chin jab with post.
2. Short edge of hand, web of hand throat, knee to testicles
3. Tiger claw, edge of hand head, edge of hand body, rear elbow smash the chest.
4. Shoulder stop, edge of hand chin jab.
5. Drop step shoulder stop with lead hand, 2 short horizontal edge of hands to side of target's head, rear vertical edge of hand to targets collar bone, long horizontal edge of hand with same across targets head.
6. Drop Step Tiger claw with your lead hand, Short edge of hand with the same hand and post / Chin jab - Dig the fingers in and push the neck back.
1、短手刀，长手刀，后手掌跟打下颌。
2、短手刀，网状手卡喉，膝盖撞裆。
3、虎爪，手刀劈头，手刀劈身，后肘撞胸。
4、肩停（就是推肩，阻止对手用那一侧的手臂进攻），手刀，掌跟打下颌。
5、落步（详见“影响深远的二战格斗术”）前手肩停，两个短手刀横劈目标头颈侧面，后手手刀纵劈目标锁骨，接着用同一只手长手刀横劈目标头部。
6、落步前手虎爪，用同一只手短手刀，后手掌跟打下颌――手指挖入，将其颈部往后压。
Work out 2: Strength conditioning and Hand Conditioning
练习2：力量训练和手部训练
This can be done for the: edge of hand, heel of hand, web of hand, finger jab and punch
可以用于：手掌外侧打击、掌跟打击、网状手、指尖刺和拳击
Rotate the techniques. One work out, just do the edge of hand. The next work out just do the heel of hand and so forth.
轮流练习各种技术。第一次只练手掌外侧打击。下一次练习掌跟打击，如此类推。
A. Strength Conditioning Edge of hand as Example
A. 手掌外侧力量训练，作为例子
1.5 to 12-10 second holds with each hand.
Only do one set of each with each hand.
Edge of hand - whole body
Edge of hand - shoulder only
1.5到12-10秒单手抓握。
每次每只手只做一组。
手掌外侧打击――用全身的力量
手掌外侧打击――只从肩部用力
B. Hand Conditioning
B. 手部锻炼
Place the house sponge on the cinder block and place the brick with the carpenter's sponge, sand paper and duct tape on top of the sponge.
将家用海绵放在空心渣煤砖上（作桌子用），上面依次放置砖头、木匠用海绵、砂纸和胶带在海绵之上。
Edge of hand 50 to 100 each hand. Go lightly at first and then add intensity.
Adjust the number of reps as needed.
每只手手掌外侧打击50-100次。开始轻打，然后逐渐增加强度。
Work out 3: Strangles and Grappling
练习3：绞技和扭打
Rear Naked, Front, Japanese and Basic Collar Strangle
后裸绞，前锁喉，日本式锁喉和基本衣领绞
Strength Conditioning:
力量训练：
1. Strangles from the rear
Each Strangle is done 5 sets of 5 to 12 second lock outs.
1、从后锁喉
每种锁喉做5组5-12秒的锁紧。
Rear Naked 5 sets
Front 5 sets
Japanese 5 sets
Basic Collar 5 sets
后裸绞5组
前锁喉5组
日本式锁喉5组
基本衣领绞5组
2. Strangles from the closed guard (make sure to lock the feet out)
2、从封闭的戒备姿势锁喉（保证脚相互勾住）
Rear Naked 5 sets
Front 5 sets
Japanese 5 sets
Basic Collar 5 sets
后裸绞5组
前锁喉5组
日本式锁喉5组
基本衣领绞5组
3. Chain Drill
3、链式练习模式
5 sets of 30 seconds in duration
Move from one strangle to the other (like Carl Does on Ground fighting). Move from each strangle to dislocation. Rest until you feel good enough to do another set.
5组持续时间为30秒的练习
从一种锁喉转换到另一种（像卡尔在地面格斗光盘里所做的那样）。从每种锁喉转换到断骨。休息，直到你觉得休息好能够做下一组练习。
4. Striking on the Ground. Do the patter as illustrated in the video by Damian. Do from both the top and bottom.
4、地面打击。练习模式达明已经在光盘里演示了。既练习从顶部开始，又练习从底部开始。
5 sets, 30 seconds bursts from the top
5 sets, 30 second bursts from the bottom
5组，从顶部开始30秒爆发练习
5组，从底部开始30秒爆发练习
Work out 4: Brick drills
练习4：砖块练习法
Technically this last one isn't a "work out". In your spare time, while your watching TV, sitting about, stalking a former girlfriend or boyfriend, sitting on a stake out. Practice with your Brick.
从技术上讲，这最后一种不能算作一种“训练”。在你消遣的时候，看电视、坐在那儿、追踪你的前任女朋友或男朋友、警察盯着你的时候。拿个砖头做练习。
Squeeze it, hit it, strangle it, do it until you're bored and then find something else to torture.
挤压它、打击它、卡它，直到你厌倦了，换个东西来蹂躏。
Remember times and repetitions can and should be altered. Pay attention to your body. Things will be uncomfortable, but use common sense. As always consult a physician before undertaking ANY strenuous activity.
记住：练习时间和重复次数都可以、而且应该变动。注意你的身体。可能会觉得哪里不舒服，运用你的常识。做任何激烈运动之前都要向医生咨询。
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