As part of their on-going commitment to employee wellness, American Crane has decided to institute a fitness and self defense program for all employees.

This is a complimentary program, courtesy of American Crane.

Please read on to find out more details regarding the program’s time, content, teachers, and more!

Who Can Attend the Sessions?

These classes will be suitable for any current employees of American Crane. The content is scalable and adjustable to each person’s individual abilities, so there will be little danger of over-exertion or bodily harm.

  • Suitable for men and women
  • No age restrictions
  • No pre-existing fitness requirements (come as you are)
  • Pre-existing injuries should be considered before participating (know your body and don’t risk further injury)

When/Where Are the Sessions Held?

Sessions will be held at Plant 1 531 Old Swede Rd, Douglassville, PA 19518 in the Training Room.

The dates of sessions are as follows:

  • October 10th – 4:45 – 5:45
  • October 17th – 4:45 – 5:45
  • October 24th – 4:45 – 5:45
  • November 7th – 4:45 – 5:45

Class Contents

Each session will provide an opportunity to steadily improve personal physical fitness, and provide some insight into basic self defense. Class structure will largely utilize the following format:

  • Phase 1 – Stretching.?It’s stunning what regular stretching can do for the body. Yoga has become a global phenomenon based on the realization the slowly and safely expanding and contracting muscle groups can lead to strengthened muscles, reduced fatigue, and long term physical wellness. The stretching will be tailored to your personal abilities and will not be intense.
  • Phase 2 – Cardio. In order to raise the body temperature, get a little sweat going, and burn some calories, we will integrate some light cardio exercises. These will involve practices developed within martial arts study as opposed to running or other common cardio endeavors.
  • Phase 3 – Bag Drills. This is where things get really fun. After some basic education on striking, we will hit target bags in a variety of engaging drills. This will build on the basic cardio of the previous phase.
  • Phase 4 – Self Defense Technique. Cooling down from the bag drills, but still engaging the mind and body in a productive way. We will focus on common self defense scenarios and discuss options available for reliable self defense. Q&A will be integrated into this section, so bring any and all questions.
  • Phase 5 – Cool Down. Some light breathing and stretching drills to bring the body back down to a normal operating state. This helps prevent tightness and injury.

What to Bring and Wear

You’ll want to bring water and a small towel. You can wear normal gym clothes and shoes. The instructors may be in traditional karate uniforms or normal gym clothes as well, depending on the needs of the session.

About the Instructors

For a detailed background of the instructors, please visit our about us page.

In short – primary instructor Matthew Apsokardu has been a student of Okinawa Kenpo Karate and Kobudo for over 20 years. He has studied methods of empty hand and weapon self defense and augmented that experience with volunteering in programs like the Douglas County Sheriff’s Office Community Safety Patrol.

Assistant instructor Eric Mest has studied Okinawa Kenpo Karate and Kobudo over 15 years and has augmented his training with jujitsu and healing arts.