Rob Poyton

14/06/2026

13/06/2026

08/06/2026

Thanks to everyone who attended the Introduction to Self Defence workshop yesterday, glad you all enjoyed it!
Remember, self defence is not about learning flashy techniques that fail under pressure. Instead, focus on improving your awareness, developing fear/stress management, and improving your overall mobility. Everything grows from there.

https://www.simplyflow.co.uk/self-defence

06/06/2026

Today's Class Notes

1. Breathwork
2. Stick warm up
3. Hammer time
4. Knife flow
5. Wave movement revision
6. Short strikes
7. Work against two attackers - responding from first person's attack to hit the second
8. Same work but pre-contact, visual cue as tactile trigger
9. Fast work - converting the flinch reaction into a response
10. Leading with the fist, feet catch up
11. The power of acceleration plus body weight
12. Developing from there, flow drill into more strikes
13. Work and keep working until the work is done
14. The concept of "energy" in social situations - conversation example
15. Using the other person's "energy" in both physical and other senses
16. Relaxation and sensitivity as a means to increase power and endurance
17. Free sparring
18. Stick balance and breath work, external and internal focus
19. Soft movement
20. Balance and relaxation
21. Circle and finish

30/05/2026

Today's Class Notes

1. Stick warm-up
2. Hammer time
3. Stick pushing
4. Knife flow
5. Real life incident - person moving into space qu**ky, potential threat
6. If you feel uncomfortable, change what needs to be changed to make yourself comfortable
7. Controlling distance
8. Control the angle
9. Be aware if the person is lining you up
10. Professional response -calm but not submissive
11. Showing "direction"
12. Regulating the emotional state under pressure
13. Creating a natural barrier - but not as a technqiue
14. Breaking off an unwanted conversation
15. Working with "presence"
16. What is physical is also psychological / emotional
17. Breaking a person's psyche
18. Very close-in hits, power with no wind-up
19. Dealing with difficult social situations
20. Flow state work
21. Balance and breathing
22. Circle and finish

21/05/2026

New Qigong class starting up in Yelden on Wednesdays. No need to book, all welcome.
Full details at https://www.simplyflow.co.uk/classes