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Self-Defense Against Life
Self-Defense Against Life
Self-Defense Against Life
Self-Defense Against Life
Self-Defense Against Life
Self-Defense Against Life
Self-Defense Against Life
Self-Defense Against Life
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Health and Fitness

INNOVATE. PUSH. EVOLVE.

We expanded our health and fitness programs in response to the growing demand from students seeking to enhance mobility and strength through Pramek. Unlike other disciplines that adapt existing fitness methods, we pioneered our own approach.

Whether you aspire to master tactical movement or improve overall fitness, our programs offer unparalleled benefits. Combining expert instruction, real-world experience, functional training, and rigorous routines, our offerings stand out in the industry.

CAN YOU MOVE WHEN IT COUNTS?

Imagine moving swiftly, efficiently, and gracefully—empowered with strength and purpose. Whether standing, falling, or on the ground, our Helix & Gear Series equips you with coordinated skills, ensuring readiness for any scenario and any opponent you may encounter.  Along with our varied bodyweight fitness programs, our movement and fitness programs will get you in-shape for the fight, be it against an opponent or life.

Over an hour of in depth instruction, topics include:

-Fundamentals instruction on the handgun
-Draw and draw types
-Cover and concealment
-Supine position and shooting from the ground
-Recovery techniques
-Upper body, lower body, and core exercises
-Fundamentals of the F3 functional program
-Integrated exercises you can do at home, the gym, or the range
-Proper form and technique instruction to maximize each workout
-How to turn a sit-up in a grueling exercise in endurance with one simple adjustment
-Choosing weights for each exercise and challenge
-Grip strengthening
-Lower back strengthening
-Partner drills
-Developing your own workout plan with a sample plan to use
-The 6 week challenge

…and much more.

This program is guaranteed to challenge any shooter of any skill or fitness level. It teaches new shooters proper fundamentals and reinforces them through fitness. Experienced shooters will enjoy the range of exercises and challenge of the drills.

Warrior Mode Training

$40.00Add to cart

WARRIOR MODE

If one can not master their own body weight, one can not master any other weight.  Warrior Mode, by Pramek Fitness leader and VKNJA founder, Erik ‘Esik’ Melland is physical expression of the idea of strength in efficiency.

Warrior Mode combines the mastery of bodyweight exercise, range of motion and joint mobility, and a challenging cardio vascular work out.  This program combines the best of Pramek’s movement efficiency concepts with fitness, leading one to reduce the number of injuries during exercise and in general life, while making the body ‘last longer’ as it ages.

Warrior Mode relies primarily on the following fundamentals for program development:

  • Mastery of bodyweight and coordination
  • Biomechanical efficiency
  • Range of motion and joint mobility
  • Aerobic conditioning (general fitness)
  • Anaerobic condition (assist with stress innoculation)
  • Diet and General Health