Access to Programs you will have unlimited access to your programs for a limited time. Unless you are in SDTS Membership program (Bronze, Gold or Elite) your access will automatically end after the following duration…
Fast Course = 45 days
Aware Course = 30 days
Reality Check = 30 days
Knuckle duster = 30 days
Family Safe = 60 days
Quick Kills = 60 days
One Shot = 60 days
Protection = 60 days
Guardian Police Combatives 60 = days
Guardian Weapon Retention = 60 days
60 minute SD = 60 days
Operation Phoenix = Life access
WW2 Combatives = Life access
Old School = Life access
Police Training Pack = Life access
Refund Policy – we will refund your purchase per the terms of the individual program – however, be advised, you will not be allowed to purchase ANY OTHER PROGRAMS ever again. The reason is simple, there is nothing preventing you from purchasing and refunding multiple programs and moving through the catalog. For example, you could purchase 60 Minute Self Defense, wait 29 days, get a refund and then purchase One Shot Fight Enders…and so forth. Programs and training are given in good faith and the truth is, if you like one program, you will find extreme value in the others.
60 Day Money Back Guarantee applies to only the primary products like the FAST COURSE or the AWARE COURSE. Any add ons including, but not limited to ELITE Weapon Defense or Quick Kills and all other programs have a 30 day money back guarantee. Any trials of the SDTS Programs have a 30 day money back guarantee ONLY on the first monthly installment. After that the user (you) can cancel at any time without any obligation moving forward, but are NOT allowed any refunds.
Why?
It’s simple, any reasonable person should be able to figure out if this is good for them within a month (honestly you should know in the first 10 minutes). Anyone who hangs on for more than 30 days is either being dishonest (trying to get as much as possible for free) or, well…not too bright. Either way, you had MORE than your chance.
Important Note: Any customer will be black listed and banned for life who:
- Takes multiple trials of any program or membership.
- Issues a chargeback on any program.
- Uses extreme profane or inappropriate language on the training platform.
- Is discovered to be convicted of a crime against children, or sexual assault.
- Declines or issues a chargeback on ANY Operation Phoenix payment.
Self Defense Company Hold Harmless and Assumption of Risk
User voluntarily participating in this Activity. User understands that there are risks associated with my participation in this Activity, such as physical and/or psychological injury, pain, suffering, illness, disfigurement, temporary or permanent disability, death or economic loss. These injuries or outcomes may arise from my own or other’s actions, inactions, or negligence, or the condition of the Activity , The Self Defense Company and Instructors. Nonetheless, User assumes all risks of their participation in this Activity, whether known or unknown to them, including travel to and from the Activity.
User agrees to hold the Self Defense Company, it’s owners and Instructors harmless from any and all claims, loss or damage to my personal property, liabilities and costs, including attorney’s fees, as a result of my participation in this Activity, including travel to and from the Activity (including air travel) or any events incidental to this Activity.
By purchasing the user had read this document, and understands it. User understands the legal consequences of purchase and participation, including (a) releasing the the Self Defense Company, its owners and instructors from all liability, (b) waiving their right to sue the District, (c) and assuming all risks of participating in this Activity, including travel to and from the Activity (including air travel) or any events incidental to this Activity.
“If User needs medical treatment as a result of their participation in this Activity, travel to and from the Activity (including air travel), or any events incidental to this Activity, User agrees to be financially responsible for any costs incurred as a result of such treatment. User is aware that the Self Defense Company, owners and instructors does not provide health insurance for me and that they should carry my own health insurance.
CHARGEBACKS – if you issue a chargeback on any program or item, you will be black listed and scrubbed from the database and you will be banned from the Self Defense Company for life.
Self Defense Company Webinars –
All webinars are NON-REFUNDABLE since they are live events and space is limited. If you miss the event you will have full access to the recording for life so the customer is NOT at a loss.
Self Defense Company Online Specialty and Intro Programs (non-recurring charge)
These are one – time charge programs that include but not limited to: Combatives Fast Course, Reality Check, 60 Minute Self Defense, Family Safe, Guardian Weapon Retention, Guardian Police Combatives, Protector:CSI., Knuckle Duster.
You have 30 days to review and enjoy the programs. After 30 days you will have online access for life – no recurring charges. If you require a refund for any reason within the first 30 days please email customerservice@theselfdefenseco.com.
These programs EXPIRE in 30 days. After 30 days you will not be charged again, but you will have to renew your access by placing another purchase or enrolling in an SDTS Membership.
Include your name, email, order number and the specific reason you are requesting a refund.
We will respond and you must confirm your request.
YOU MUST COMMUNICATE using the email with which you registered.
Third party requests (someone other than you) will not be honored.
Allow 5 business days for your refund to be processed.
Operation Phoenix, World War 2 Defendu, Old School Seriers, Police Training Pack expire in one year. After which you will not be charged, however, you will need to renew if you want continues access.
Self Defense Training System Access Memberships
Including, but not limited to: SDTS Bronze, Gold, Elite and Defendu
After the trial period you will automatically be charged. You may cancel for a full refund of your first payment within 30 days of that first charge. After which you may cancel at anytime but you will not be refunded any previous charges regardless whether or not you log in and use the program. This is a training academy – like a gym membership, you may use it as often as you wish.
We provide a service and it’s the customers responsibility to take advantage of that service. It is the same as a cable subscription or gym membership. As long as the consistent service is provided The Self Defense Company has maintained their end of the agreement.
This includes, but not limited to:
Member losing internet access.
Member entering the incorrect email address.
Member getting credit card stolen or lost.
The Self Defense Company offers a 30 day money back guarantee on all of its memberships. If in the first 30 days you wish to cancel, simply email customerservice@theselfdefenseco.com.
Emailing ANY OTHER ADDRESS will not cancel your membership.
If you are canceling because of a technical issue, the Self Defense Company must be allowed 5 business days to solve the problem, if the issue remains unresolved, you will be refunded.
However, if you wish to resume your membership customerservice@theselfdefenseco.com with your name and username OR the email with which you ordered.
Only the person who’s name and email is on the account may cancel or alter the account.
NO THIRD PARTY REQUESTS WILL BE HONORED.
*Attention PAYPAL Customers – If you purchased a program with automatic payments you will need to CANCEL those payments in PayPal directly. The Self Defense Company is not responsible for payments charged by PayPal after your cancelation.
If your credit card/paypal payment declined and you fail to make the next monthly payment you will forfeit any previous payments and your membership will be automatically cancelled after 14 days. You will have several opportunities to make your account current before it is closed. The system will automatically send reminders to the email on file.
The Self Defense Company reserves the right to cancel ANY membership for conduct unbecoming. This can include, but not limited to: harsh language, felony convictions, crimes against children, sex crimes and hate crimes.
Live Training Memberships, Live Intro Lessons and Single Lessons and Lesson Blocks.
You have 30 days to schedule your lesson with your assigned instructor. You may cancel within 48 hours to reschedule. Missed lessons will be rescheduled at the discretion of your Instructor. If you have not heard from your instructor within 5 business days of purchase, email customerservice@theselfdefenseco.com.
Live training memberships are effective 30 days after customer cancels. This means that if they cancel on the 1st of the month they will be charged up until the 30th of the month.
Any chargeback will get you disavowed from the Self Defense Company and you will be blacklisted from the platform.
All content is intellectual property of Damian Ross and The Self Defense Company and can not be downloaded or duplicated without written consent.
Make sure to DOUBLE CHECK YOUR EMAIL on your order.
Your email is linked to your account and incorrectly entered emails will result in your not receiving passwords to log in. The Self Defense Company is not responsible for user error.
Self Defense Company Instructor Program
There is a 30 day refund policy, there will be NO refunds after 30 days. You can cancel the program by emailing your instructor mentor or customerservice@theselfdefenseco.com. It is your responsibility to return any merchandise received back to the Self Defense Company representative. You have 2 weeks (14 days) do do this. If the items are not received, you will not be refunded.
After 30 days you are responsible for making all of the payments. However, if you need to extend time between payments you can up to 30 days. To do this, simply email customerservice@theselfdefenseco.com.
If your account declines and is not rectified in 30 days, you are no longer an instructor in good standing and you forfeit your right to use any of the Self Defense Company name, logo, brand or material and you are no longer considered a Self Defense Company Instructor.
It is your responsibility to get all necessary pictures, bio, affiliate program and set up your social media based on your instructor mentor’s direction. It is your responsibility to set up your initial call with your mentor with in the first 30 days. It is also your responsibility to get your first level certification within the first year of entering the program.
The Instructor Program involves merchandise, training material and considerable expense to set up your website, social media and network. You will have full access to all of the training, information and coaching from the first day.
The Self Defense Company reserves the right to revoke your membership at any time based on poor conduct, such as but not limited to: felony crimes, fraud and anything that would be considered “un becoming” and instructor.
You reserve the right to appeal any decisions. The Instructor program is a license to teach the Self Defense Company curriculum and use it’s resources. It is not a franchise. The Self Defense Company is not responsible for poor performance and financial success. The examples use are not necessarily typical results.
PRIVACY POLICY
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When ordering or registering on our site, as appropriate, you may be asked to enter your name, email address, credit card information or other details to help you with your experience.
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We may use the information we collect from you when you register, make a purchase, sign up for our newsletter, respond to a survey or marketing communication, surf the website, or use certain other site features in the following ways:
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Hi Damian,
Do you reckon the workout programme you are talking about is good for struggling ectomorphs like myself? Cheers.
HAHAHA- Coming from a struggling “endoomorph” like myself I would say YES (and I’m Jealous). The real question is can I do this if I’m out of shape?
Yes, but you’re going to have to be patient. Start LIGHT and start slow.
The things you’re going to have problem with are Pull ups and Hanging Leg Raises. Substitute Lat Pull downs and Leg Raises on the machine where you can put your weight on your elbows.
Just manage your time. Cut your workout short if it goes over 90 minutes and use the two rest days (Day 3 and Day 7).
Now with your training as an ectomorph you’re going to need a TON OF PROTEIN. Like 1.75 grams per pound of your goal weight per day.
That means is you’re 150 pounds and want to get to 175 you need to eat 306 grams of protein per day!!!
Yep, that’s a lot of shakes – get Whey Protein and have at it.
@ Damian Haha the “which body is better for health and performance” picture was the exact inspiration for this https://killerphysique.com/blog/train-like-the-cheetah-not-the-antelope
@Jared If I may chime in, there is no such thing as endomorphs, ectomorphs, or mesomorphs, only varying degrees of training experience/actual work(forceXdistance) done by your body’s muscles throughout the course of one’s life time that is responsible for one’s musculature. Likewise, there are only varying degrees of weekly caloric surplus accumulated throughout the course of your life. In other words, those “naturally gifted” athletes were simply getting into the habit of doing pushups and not overeating from a VERY EARLY age whereas the “pure endomorphs” fell into the DEBT of excess calories which needs to be paid off and the “pure ectomorphs” simply haven’t been training hard enough with enough intensity & frequency and are likewise playing catch up. Compare Kid A that does a couple thousand pushups a year vs Kid B that does a couple dozen. Fast forward five years later when puberty kicks in, and Kid A will be pushing himself even harder & putting on a TON of muscle and while people will play the genetics card, the MAIN reason is simply due to the WORK done over TIME. The process of actually gaining LEAN MUSCLE and NOT a combo of MUSCLE w/ FAT is SLOW and can’t be rushed by force feeding yourself extra protein. Also, keep in mind that if you want to be BOTH lean and muscular, which I’m assuming every red-blooded male is, you may not be as heavy as you’d like to be at your ideal bodyweight since like height, your ideal bodyweight is also a determined set point by your genetics.
@Dallas Just take Sundays off every week and you’ll be fine, but as Damian said, it’s really more of a psychological than a physical issue. While athletes are motivated by the season aka getting paid and getting fame, for guys like us, there is no true off season. If you’re training for pure performance, it’s easy to “lose motivation” since you’re not getting paid, but if you’re training to LOOK BETTER NAKED, than the motivation will be there 365 days a year. That’s really all it comes down to.
The biggest issue for me is the whole rest thing taking that 7th week totally off. If I take more than 2 or 3 days off I start getting withdrawal symptoms lol. And sleep is another thing lately I’ve been having trouble staying asleep more than 4 or 5 hours at a time then I wake up and can’t fall back asleep again and I feel it’s starting to affect my gains also because after many nights of it it starts to wear break you down maybe part of the problem is temperature we’re still having hot weather down here and I can’t afford to keep my AC at a temperature cool enough that I sleep best at. Do you have any suggestions on how to fall asleep and stay asleep a solid 8 hours each night I’d really appreciate it?
Regarding the week off – that depends on you. It’s not a hard and fast rule, but when you’re work outs get stale or you just don’t feel motivated you need some time off. Even if it’s just a few days.
Now the sleep issue can be a number of things, usually there’s an emotional. When there have been times of stress in my life, I hardly sleep. You may need to get some other things right and then the sleep thing will take care of itself.
In regards to sleep, my advice is take a cold shower before going to bed and to leave the window open SLIGHTLY so some air can get in without it being completely obvious to potential home invaders (you said you lived in a fairly safe neighborhood right?) Keep in mind that If it’s dark outside, most people won’t generally see/notice if your window is cracked open just slightly.
Yeah I was wondering if you guys have ever heard of central nervous system burnout that can occur if you’re overtraining for a long period of time where it causes things like your physical performance to decline, chronic fatigue, difficulty sleeping or concentrating, appetite problems, depression/nervousness, etc. and if it’s something that can really happen?
Yes, absolutely. Over training is a problem among elite athletes. Especially fighters and other sports like track and field that compete year round.
The first time I heard about this happening was my grandfather. He used to train boxers and he would tell me “Don’t leave your best fight in the gym.”
It’s simple, after a while your body just starts to break down. Too much wear and tear.
This is why you need to pay attention to yourself. The problem is some people may think they have this, but they’re just sore or lazy.
Another thing is my training regimen consists of 3 days a week of strength training but each day I do a full body circuit and concentrate mostly on compound lifts like squat, deadlift, barbell row, military press, bench press, etc. Then five days a week I do cardio(SDTS drills) and of course YW’s prescription of 100 pushups a day lol. Does this sound good to you guys or do I need to alter my program to look more like Damian’s 5 day split?
Really? You’re asking?!?! Shit – I did all those son. :).
Pavel’s Power to the People is that EXACT work out.
DEAD LIFT, Single Arm Military Military Press with the Long Bar, Bench and Straight Bar Curl
3 sets of 5 as heavy as you can go (plus you can do as many sets of 5 as you wish).
It got me strong (which I liked) but not as strong as this.
Since I began lifting in the 80’s (back when we did Chest and Tri’s on Mondays and Wednesday, Back and Bis on Thursday and Legs on Friday).
This program or something similar to it will get you jacked (and strong).
If you didn’t know I tore my pec about 12 years ago when 330 dropped on my chest. I stopped lifting and did strict body weight stuff. About 4 years ago I started lifting again.
Two years ago I began training heavy. Or at least trying to until I did this and another program similar to this (Thanks to my Trainer Meg) that got me benching close to 300 again. I’ve been doing this for the last 8 weeks and I’ve had HUGE gains.
That being said…try it. That’s the only way you learn anything.
Do you care to tell what your current maxes are now just by looking at you I would guess you could bench 350 and squat like 500 lol. And for rep and set ranges I usually do 4 sets of each exercise and keep my reps in the 6 to 12 range cause that’s what is supposed to be ideal for muscle growth. Except on squats, I work out with my garage weight set which only goes up to 260 and now I can get 100 reps with that so I just keep going until fatigue. But your workout seems better in the sense that you are less likely to overtrain since you’re only hitting each muscle group 1 to 2 days a week but when you hit it you hit it really hard and good.
And of course building functional strength and conditioning is good and my primary reason for training but as YW put it a big side perk of working out is looking good naked which is something we all want too and will make our wife/lady friends happy as well. And like you I’m a big eater and when you eat you gotta either burn off the excess calories or use it to build muscle or it converts to fat which not only makes you ugly but kills your stamina and most importantly health also.
Reed Rothchild, did you just ask me what I bench?
Nutrition is a whole other post and discussion.
There is a science behind it – rep, weight and exercise.
10 to 12 reps will get you where you need to do – you also need some heavy sets along with some fatigue/super sets.
For what we do you need fast recovery – that’s why the short time in between sets.
Hi All,
this Ultimate Workout is interesting, but since I have made my home based gym following the SDTS instructions, and honestly I don’t have access to a gym to get various benches, leg presses, etc.
in order to do some home-made weight workout, it could be possible to buy something like this:
https://www.decathlon.co.uk/domyos-training-box-id_8288745.html
So I elaborate my personal mini-workout (also based on my personal needs):
Monday:
2 min rope
Class Work Stretching (Damian + Roger exercises)
Medicine ball from hell (mod. 7)
SDTS
Tuesday:
2 min rope
Class Work Stretching (Damian + Roger exercises)
Ab Roll out 4 sets of 10
Barbell Landmine 4 sets of 20 (10 each side)
Bench Press 4 sets – 5/4/3/10
Dead Lift 4 sets – 5/4/3/10
Back Squat 4 sets – 5/4/3/10
Dumb bell Lateral Raise 4 sets of 10 and 12
Dumb bells Overhead Press 3 sets of 8
Dumb bells Rear Delt Flye 3 sets of 8
Calf Raise 4 sets of 12/12
SDTS
Wednesday:
Conditioning (Mod 6)
Thursday:
2 min rope
Class Work Stretching (Damian + Roger exercises)
Medicine ball from hell (mod. 7)
SDTS
Friday
2 min rope
Class Work Stretching (Damian + Roger exercises)
Ab Roll out 4 sets of 10
Barbell Landmine 4 sets of 20 (10 each side)
Close Grip Bench Press 4 sets of 10
Front Squat 4 sets of 10
Dead Lift 4 sets – 5/4/3/10
Zottman Curl 4 sets of 8
Cross Body Curl 4 sets of 8
Dumb bells Rear Delt Flye 3 sets of 8
Calf Raise 4 sets of 12/12
SDTS
Saturday:
Conditioning (Mod 6)
Sunday:
Rest
it would be great to have your opinions :)
Aldo the work out looks GREAT. However, that domyos weight set up looks, how can I say it…”finocchio”. :)
I know space is a little tight. In a perfect world you can pick up a used bench and Olympic Straight bar and you’ll be able to everything or adapt it.
Sand Bags are also a great alternative.
If you have an:
Adjustable Bench like: https://www.buckeyefitness.com/york-sts-flat-incline-bench.html?utm_source=york-sts-flat-incline-bench&utm_medium=shopping%2Bengine&utm_campaign=pricegrabber
A pull up bar
A Straight Bar with some weights
https://www.overstock.com/Sports-Toys/CAP-Barbell-5-foot-Olympic-Bar/6355990/product.html?cid=143980&fp=F&TRACK=CSEShopping&mr:referralID=6de1ed19-4e46-11e3-9f1f-001b2166becc
or instead of the weights you had a sand bag or two):
https://www.ultimatebodypress.com/exercise-sand-bag-large.html?productid=exercise-sand-bag-large&channelid=BIZRA
Some dumbbells and changed the single leg press to a single leg squat you would not need anything else.
You can modify these exercises to accomplish the same effect.
Also, don’t buy anything new – people always by gym equipment and need to get rid of it.
Hi Damian, “finocchio” was the same word that passed trough my mind after a second sight at that Domyos set :D well I must admit that those tools are more suitable for women.
Actually I was looking for something portable, I mean a suitcase with weights, bar and dumb bells inside) probably this one is long way better and decent:
https://www.decathlon.it/kit-manubri-body-building-50-kg-id_8194065.html
Also a sand bag is a good idea for limited space! And, to follow your other advice, I’ll be searching something used!
It is very important, too, that you find great my personal workout, I was wandering if I could proceed in a right way, that’s the most important thing!
Thanks a lot for everything! :)
Oh, that looks MUCH better (I thought I lost you there for a moment).
Yeah, try to source the used stuff first and be creative. look at the movements and then think of a work-around.
You can even use empty water coolers jugs and fill them to increase resistance.
Don’t worry Damian, you won’t lose me, expecially not about that! :D
Again, precious suggestions, thanks!
Awesome post. Mr. Ross, don’t you switch up your workouts every now and then? I mean, you can’t be doing this workout over and over again.
I do vary it from time to time but I always come back to this one. Maybe I will take a few weeks once or twice a year and do something like Crossfit, of bodyweight oriented stuff…or I go the other way and do really heavy sets.
But no matter what, I come back to this work out.
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