Real Self Defense — Train Like a Fighter

// WHAT YOU'RE SIGNING UP FOR

A fighter's conditioning system. In your pocket.

Follow Marcus Kowal through a structured six-week program. Every day is either a full Core Session or a 5-minute drill — no guesswork, no fluff. Open the app, hit start, train like the fight is on the line.

01

Pick your level

Starter, Consistent, or Operator. 1 to 4 core sessions a week — you set the commitment.

02

Train daily

Follow-along video with Marcus calling every strike. Core sessions or quick 5-minute drills.

03

Repeat & sharpen

Same sessions, new focus each round — add speed, fight fatigue, finish strong.

04

See it land

Baseline tests in weeks 1, 3 and 6. Watch your push-ups, plank and power climb.

// THE SIX-WEEK PATH

Six weeks. One weapon at a time.

Each week adds a new tool and stacks it on the last — until every weapon fires together under fatigue.

01

Jab Foundations

Build the most important tool in self-defense: the lead hand jab. Focus on technique, footwork, and learning to move while staying protected.

LEAD HAND

02

Cross Power

Add the most powerful hand strike — the cross. Learn to generate force through rotation and start combining it with the jab.

REAR HAND

03

Close Range Weapons

Develop your elbows. This week focuses on short-range power, coordination, and fighting in tight spaces.

ELBOWS

04

Ground Survival

Learn what to do when the fight goes to the ground. Focus on hip movement, technical stand-ups, and recovering from bad positions.

GROUND

05

Knee Striking

Build powerful knees from standing and clinch positions. This week develops lower body explosiveness and close-range finishing tools.

KNEES

06

Full Integration

Put everything together. This final week combines all weapons under fatigue so you can perform when it matters most.

EVERYTHING

// THE MOBILE APP

Your coach. Every session. On demand.

The whole program lives on your phone. Marcus walks you in before every session, drives you through every round, and debriefs you the second you're done.

7:00

RSD · WK 02 · OPERATOR

// TODAY'S CORE SESSION

CORE SESSION 02

WEAPONS & RANGE · ROUND 2 / 04

START TRAINING

COACH'S INTENT

Chain the weapons. Punch to knee to elbow — no breaks. Flow from one to the next.

// UP NEXT

FRIStriking Power Drill5:00

SATCore Session 03 · R116:04

01 / TODAY

Open it. It already knows what you're training.

No browsing, no deciding. The home screen hands you today's work — the exact session, the round you're on, and Marcus's note on what to focus on this time.

APre-session noteA 15-20 second cue from Marcus before every session — even the repeats.

BCoach's intentOne line that tells you what this round is really about.

CUp nextTomorrow's drill or session, queued and ready.

7:18

REMAINING 14:54

// NOW · EXERCISE 03 / 16

NONSTOP
1-2 PUNCHES

CONTINUOUS 1-2 · DRIVE WITH HIPS

0:48

-10 +10

"Hands stay up. Protect your head at all times."

02 / IN THE WORK

A heads-up display that drives you.

Full-screen follow-along. The current exercise, a live timer, your progress through all 16 stations, and rotating coaching cues that keep your form honest when the burn sets in.

ALive session strip16 segments — see exactly where you are and what's left.

BRotating cue cards"Drive the hips." "One more round." Marcus in your ear.

C±10 & pauseSkip back or grab a breath without losing your place.

7:34

// SESSION COMPLETE · 16:04

YOU JUST
TRAINED LIKE
A FIGHTER.

HERE'S WHAT YOU BUILT TODAY

Non-stop 1-2 punching volume

Explosive push-ups & rotational sit-up punches

Mental toughness when your shoulders burn

"You just trained how to keep striking when it hurts. That's real conditioning."

11-DAY STREAK

DURATION

16:04

EXERCISES

16

DAY

12/28

03 / AFTER

Proof you showed up.

Every session ends with a straight debrief — what you actually built, in plain language — and your streak ticks up. No confetti. Just the receipt.

ABuilt todayThe real adaptations from the session you just finished.

BStreak & day countSix weeks, tracked. Don't break the chain.

CProgress testsWeek 1, 3, 6 — numbers that prove it's working.

// 5-MINUTE DRILLS · 7 CATEGORIES

Off-days aren't rest days.

Every day you're not running a Core Session, the app serves a short, follow-along conditioning drill — never the same category two days running.

01

Striking
Power

5:00 · EXPLOSIVE OUTPUT

02

Ground
Control

5:00 · STAND-UPS

03

Explosive
Speed

5:00 · FAST-TWITCH

04

Fighter
Mobility

5:00 · RANGE OF MOTION

05

Reaction
& Timing

5:00 · READ & COUNTER

06

Core
Resilience

5:00 · STRIKE UNDER FIRE

07

Active
Recovery

5:00 · FLUSH & BREATHE

∞

Rotating
Daily

NEVER THE SAME TWICE

// ALSO ON THE TV APP

Take it to the big screen.

The same program, built for the living room. Clear the coffee table, pick up the remote, and run your session full-size with Marcus calling every round in front of you.

01Sync across devicesYour streak, level and progress follow you from phone to TV.

02Remote-first navigationBig, focusable targets — start a session in two clicks.

03Room to moveFull-bleed coaching video with the cues sized for across-the-room.

RSD

TODAYSESSIONSDRILLSPROGRESS

DAY 12 / 42

// TODAY · WEEK 02 · OPERATOR

CORE
SESSION 02

16:0416 EXERCISESROUND 2 / 04

START TRAINING PRE-SESSION 0:18

MARCUS KOWAL · HEAD COACH

// WHO'S IN YOUR CORNER

"This isn't fitness.
This is preparation."

Every session, every drill, every cue is filmed and called by Marcus Kowal. No actors, no stock clips, no hype-man energy. Just a direct, working-class fight coach telling you exactly what to do and why it matters — the same way he'd run it in the gym.

Hands up. Drive every strike with your hips. Quality over quantity. You'll hear it until it's instinct.

— FILMED & COACHED BY MARCUS KOWAL

// PICK YOUR COMMITMENT

Choose the level. Then show up.

Set your pace at sign-up and the app builds the six weeks around it. Move up whenever you're ready — the work scales with you.

LEVEL 01

Starter

1 CORE SESSION / WEEK

Six core sessions across six weeks. Ease in, build the habit, learn the system.

LEVEL 02

Consistent

2 CORE SESSIONS / WEEK

Twelve sessions in six weeks. Real momentum, drills filling every off-day.

LEVEL 03 · MOST PICKED

Operator

4 CORE SESSIONS / WEEK

Twenty-four sessions in six weeks. The full program, the way Marcus runs it. Don't be a hero on day one.

Real
Self
Defense.

A fighter's conditioning system. In your pocket.

Six weeks. One weapon at a time.

Your coach. Every session. On demand.

Open it. It already knows what you're training.

A heads-up display that drives you.

Proof you showed up.

Off-days aren't rest days.

Take it to the big screen.

Choose the level. Then show up.

Drop in.
Get to work.

A fighter's conditioning system. In your pocket.

Six weeks. One weapon at a time.

Your coach. Every session. On demand.

Open it. It already knows what you're training.

A heads-up display that drives you.

Proof you showed up.

Off-days aren't rest days.

Take it to the big screen.

Choose the level. Then show up.

Drop in.Get to work.

Drop in.
Get to work.