TITAN GYM Student Handbook TITAN GYM FITNESS YOGA

INTRODUCTION

Established in April 2015, Titan Gym was designed to be a new and innovative approach to martial arts, fitness, yoga, and self-defense.

Our center is equipped with a team of instructors whose sole purpose is to provide you with the best tools you need to stay safe and keep your loved ones protected. Not only will you learn life-saving skills, you will be taking part in one of the most intensive workouts available, helping you meet your own personal fitness goals along the way.

Here at Titan Gym, we understand your busy schedule. We offer extended hours of operation ,combined with multiple class options, designed to challenge your mind and transform your body. In addition to state-of-the-art facilities, our instructors are Krav Maga Alliance certified and committed to the goal of dependable and realistic training.

Titan Gym will transform your body, challenge your mind, and teach you how to protect yourself and your loved ones.

2

TABLE OF CONTENTS

INTRODUCTION ...... 2

TABLE OF CONTENTS ...... 3

WELCOME TO TITAN GYM ...... 4

RULES AND REGULATIONS ...... 5

EQUIPMENT REQUIREMENTS ...... 7

CLEANING YOUR EQUIPMENT ...... 8

CLASS DESCRIPTIONS ...... 9

RANK PROGRESSION ...... 12

BELT TESTING ...... 13

CLASS SCHEDULES ...... 14

REGISTERING FOR CLASS ...... 15

MOBILE ME + ...... 17

WHAT IS KRAV MAGA ...... 19

KRAV MAGA ALLIANCE ...... 20

STAY CONNECTED ...... 21

3

WELCOME TO TITAN GYM

It is a pleasure to welcome you to Titan Gym as one of our members. We are sure that you will soon feel the sense of pride we share in belonging to this growing community. We hope that you will take advantage of the many benefits that come with membership and that you will help us in spreading the word about our services.

We believe that everyone has the potential to achieve all of their dreams and goals if they can harness focus, determination, and a sense of purpose. Titan Gym has been established as the workshop where these dreams can turn into reality. All of us here are true believers and witnesses in the tremendous success that can be achieved following this incredible program.

We know that your investment in our program is a significant commitment of time and resources. You should know that all of us here at Titan Gym appreciate this commitment and the level of accountability that we have in helping you achieve your goals and objectives reflects this. There is nothing more rewarding to our team than to witness the transformation in the mind and body of athletes that truly commit themselves to our program. We welcome you into our family and hope that we will share many years of training together.

The Student Handbook is meant to assist you in getting acquainted with Titan Gym policies and procedures. We are also providing you with helpful information based on frequently asked questions from our student base. We strongly encourage you to read this handbook in its entirety within your first month of training and welcome you to reach out with any additional questions or concerns at [email protected].

Sincerely,

Daniela Vinesar, CEO Titan Gym 2256 W. Belmont Ave Chicago, IL 60618 (773) 360 – 8520

4

RULES AND REGULATIONS

1. Check in at front desk when you arrive. Every time, no exceptions. 2. Clean shoes or athletic shoes are to be worn on the mats and/or in the yoga studio. Footwear for training must be clean and used exclusively for training on mats. Shoes worn outside the gym are not allowed on the floor. Proper footwear is recommended for all classes, however, barefoot training is also acceptable. 3. Always answer with "yes sir/ no sir" or "yes ma'am/ no ma'am". Although our aim is to be a Titan family, we value a sense of respect toward one another. Upon entering the dojo (training hall) students shall bow first to the instructor if he/she is in the training area. If the class has already begun before you enter, you will, after bowing to the instructor, wait for the instructor's acknowledgment of your bow and his permission to join the class. 4. Students are required to wear proper attire during class. This includes, but is not limited to, Krav Maga logo or Titan Gym logo t-shirts, tank tops or long sleeve t-shirts (Fight2Fitness and Yoga classes are exempt from the uniform rule). Comfortable athletic long bottoms or athletic shorts sporting other logos may be worn during class. No swim trunks or cargo shorts permitted. Proper attire is meant to help increase safety; the clothing we recommend is more durable for the required training, absorbs sweat, and helps prevent skin burns. We reserve the right to introduce Krav-specific bottoms in the future should we deem the change necessary and essential to your safety. 5. No talking during instruction. Take a while instructors are explaining technique. If you have an urgent question pertaining to training or technique, please raise your hand. Once again, it is about respect to instructor, your fellow comrades, and safety. What we do is meant to prepare you for real life and potentially dangerous situations. Lack of attention may result in injury to oneself and/or others. 6. If it should be necessary for a student to leave the gym before the class is over, he/she must get permission from the Head instructor, unless he/she received permission prior to the class. Your safety is number one priority! 7. Students should exercise care to keep their uniform clean at all times. Students would take care to pay respect to their own bodies and keep themselves clean. Fingernails should be clipped and kept short to help prevent injuries to oneself and other members. No metal of any sort, except eyeglasses or a wedding ring, should be worn during class. A clean shirt is to be worn for each class when attending multiple classes. 8. No food is allowed in the dojo unless approved by the instructor. This includes chewing gum. 9. Cellphones must be kept on silent or turned off during class. 10. It is recommended that students arrive 5 to 10 minutes prior to class start time in order to allow for check-in and gearing up for class. 5

11. Members are required to train at their respective levels within the Krav Maga program. A student must be at least the level of the minimum entry into the class (i.e., must be at least level 3 to take a levels 3 & 4 class). As we advance in proficiency there is a higher risk for injury to self and others. We wish to minimize risk and operate at maximum efficiency. 12. Open cuts and/or sores must be cleaned with suitable antiseptic and securely covered with leak-proof dressing before stepping onto the mats. Students must ensure said wounds stay covered while in training. If the hands or feet have broken skin, suitable gloves or footwear may be worn to cover these areas. Any student who has an open wound, which may reasonably result in blood spillage must present himself/ herself to the instructor before the class commences. The Titan Gym instructor may deem the wound to be of such severity that the student cannot train in that class. 13. Do not come to class if sick or contagious. 14. Safety is everyone’s 1st priority. Beware of walls, poles, stray equipment, other students or anything that could cause injury. Bring any safety concerns to the attention of a staff member immediately.

6

EQUIPMENT REQUIREMENTS

KRAV MAGA LEVEL 1 - BEGINNER To practice safely as a Level 1 Student, the following equipment is required for all Krav Maga classes (exception applies to new students who have a 2-week adjustment period, and trials which are exempt): - 4 OZ MMA Gloves - Hand Wraps - Groin Cup - Mouth - Titan Gym t-shirt (Custom Titan, Krav Maga Alliance, and Hayabusa permitted) KRAV MAGA LEVELS 2 AND HIGHER Higher level student require additional equipment in Krav Maga practice. Effective immediately, students must attend classes equipped with the following: - Hand Wraps - 4 oz. MMA Gloves - 16 oz. Gloves - Shin Guards- Groin Cup - Mouth Guard - Titan Gym t-shirt (Custom Titan, Krav Maga Alliance, and Hayabusa permitted) / / BOXING As you have experienced in previous classes, martial arts can be very dangerous without the proper protective gear. Requirements for Muay Thai, Savate, and Boxing classes include: - Hand Wraps - 16 oz. Boxing Gloves - Shin Guards (Muay Thai only) - Mouth Guard - Titan Gym t-shirt (Custom Titan, Krav Maga Alliance, and Hayabusa permitted) Krav Maga Level 1 - Beginner

7

CLEANING YOUR EQUIPMENT

We're often asked about how to extend the life of the gear we sell to our members. After extensive usage, your equipment will start to build up mildew accompanied by bad smells that will make it difficult for others to train alongside you. We've spent enough time working on this that we've got some pretty solid ways to care for protective foam gear. While this list may not be completely comprehensive, these are the easy ways to help extend the life of your gear. We recommend you begin applying this process immediately and repeat once per week. 1. Obtain a file folder plastic container with lid (example Rubbermaid file folder container 11 3/4 x 17 5/8).

2. Place sparring gear in the following order: Head Gear, Hand Gear, Foot Gear, Forearm Gear

3. Add 4 tablespoons regular table salt

4. Add cold water

5. Put lid on container to hold the sparring gear under water

6. Let it soak for 8 hours minimum.

7. After soaking for 8 hours, empty salt water from the container

8. Put sparring gear in washing machine

9. Turn on cold water and start to fill washer

10. Add liquid detergent for the size wash (preferable a detergent with Oxi)

11. Add 3/4 cup of white vinegar

12. Add 1/4 cup "20 Mule Team Borax Natural Laundry Booster" (available at Target for $4)

13. Complete a Cold Water wash cycle

14. Hang the sparring items up until they air dry. In between training sessions, please follow these steps to ensure your equipment is ready the next day:

1. Spray Lysol on the inside

2. Wipe it down with a dry paper towel

3. With a damp paper towel wipe down the inside with all straps

4. Velcro open let try and air out in a well ventilated area

8

CLASS DESCRIPTIONS

KRAV MAGA

Krav Maga is a self-defense system that encompasses a variety of techniques derived from Muay Thai, Jiu-Jitsu, Boxing, and Wrestling. It is a reality-based self-defense system that teaches techniques and principles to handle realistic hostile encounters of all kinds. Because all the techniques are based on instinctive reactions and simple movements, students learn and retain the knowledge quickly and effectively.

MUAY THAI

Muay Thai is a physical and mental discipline, known as "the art of eight limbs" due to the combined use of fists, elbows, knees, and shins. It uses stand-up striking along with various clinching techniques for maximized effectiveness. Along with training your limbs against focus mitts and pads, this class will focus on conditioning, such as shadowboxing, rope jumping, body weight exercises, and abdominal exercises.

SAVATE BOXE FRANCAISE – FRENCH

Despite its grace and beauty, Savate is an effective method of self-defense. It has been described as fencing with the hands and feet. The system includes only empty- hand techniques delivered while standing or jumping. This martial art uses the hands and feet as weapons, combining elements of Western Boxing with graceful controlled contact of the feet. Learn balance, control, distance, and timing with this unique training method.

INOSANTO KALI

Knives and Stick Fighting - Students are taught single stick drills, double stick drills, and knife defense. Drills and techniques are taught in a fluid, non-restrictive manner that allow students to enhance their natural attributes and improve their sense of timing, speed, awareness, reactions, balance, agility and confidence.

9

JEET KUNE DO/ INOSANTO KALI

Empty Hand Fighting - This program is geared for street oriented self-defense. It is founded in concepts developed by the late Sifu , and passed on by Guru Dan Inosanto. With a perspective on weapons and bladed arts in particular, empty-hand training is one of the more advanced topics within the . Curriculum is based around realistic and common self defense situations using all four ranges of fighting: Kicking, Punching, Trapping and .

BOXING

Being able to land a before your opponent is probably among the biggest advantages in Boxing. Our classes focus on balance and coordination, key components when it comes to improving strength and accuracy in this sport. Improve , balance, power, coordination, technique, form, and the much coveted speed with instructors trained to help you succeed. From boxing , and power punch technique to proper footwork and throwing accurate hooks and , learn how to catch, block, slip and parry punches as well as basic counter punches in both defense and offense situations.

FIGHT2FITNESS

Fight2Fitness was designed to sculpt and tone your body. Whether your needs are image-focused, fitness-focused, or competition-focused, this is the class for you! In addition to the scientifically proven result of H.I.I.T. (High Intensity Interval Training), Fight2Fitness combines weightlifting exercised to give your workout the edge it needed all along. Each class focuses on different muscle groups for a targeted workout. No two classes are alike, ensuring you don’t reach that plateau that is all too common in weightlifting workouts. Comprised of a custom mix of H.I.I.T., weights training, calisthenics, and boot camp conditioning, this class will get you in the best shape of your life.

10

VINYASA FLOW YOGA

Vinyasa denotes a flowing, dynamic form of yoga, connected to breath or pranayama in which yoga and mudra transitions are embodied as linkages within and between asanas. This practice will bring your body into a state of physical strength, flexibility and vitality, and your mind into a state of balance and stillness, unlike anything you have experienced before.

YOGA SCULPT

Based on the idea that sculpting is just as important as lengthening, Yoga Sculpt targets your thighs, glutes, core, and arms to improve your posture while toning from head to toe. Focusing on your breath while moving through the postures will help strengthen, balance, and detoxify the body while setting you up for a successful yoga practice.

POWER YIN YOGA

This yoga practice is comprised of both strengthening standing poses in a dynamic flow in the first half of class, and a softer approach focused on stretching the deep connective tissue (to allow for greater mobility and range of motion) in the second half. We will work on building heat in the muscles and core before slowing down and holding poses to allow for a deeper stretch.

BANDO YOGA

Also known as Burmese Yoga, Yoga originated from Myanmar and is practiced with the intent of maintaining overall health, resisting illness, and restoring or recovering after illness or injury has occurred. There are three major systems of Bando, taught in a recurring pattern: Dhanda Yoga (focused on alignment of the skeletal system by use of the staff); Longi Yoga (focused on the development of flexibility and soft-tissue adjustment through the use of cloth or rope); and Letha Yoga (partner-assisted practice, focused on the improvement of circulation and joint stimulation).

11

RANK PROGRESSION

Although belts are not worn in class, there is a complete belt system in Krav Maga. The timeline below displays the average length of training time before progressing to the next level. This timeline may be longer or shorter based on the individual student. Timelines are only approximations and are based upon students training an average of two to three times per week. Please be aware that students progress through the system at different rates dependent upon proficiency, aggressiveness, and fitness level.

KM Level 1 = Yellow Belt Curriculum KM Level 2 = Orange Belt Curriculum KM Level 3 = Green Belt Curriculum KM Level 4 = Blue Belt Curriculum KM Level 5 = Brown Belt Curriculum KM Level 6 = Black Belt Curriculum 12

BELT TESTING

A Krav Maga belt test is a thing of beauty. Each test lasts over four hours and is a showcase for each student’s physical, technical, mental, and emotional strength. During the test, your limits will be tested, but at the end you will have the privilege of receiving a Krav Maga Alliance and Titan Gym Certificate of Rank and you will be able to attend higher-level classes. For more advanced belts, the test includes much more sparring, , defenses against armed attackers, and fighting multiple attackers.

Students must register in advance for all belt tests and midterms.

Midterms are NOT expected to be as rigorous as the actual test. They are designed to be detailed check-ups to confirm that students understand the techniques and can perform them correctly. Don’t lose sight of the purpose: midterms are check-ups, not tests. The fee for midterm evaluations is $10 and is non-refundable. This fee covers the 3-hour workshop pertaining to level specific techniques and drills. Midterm evaluations are open access. All members are welcome to attend, even if you are not testing.

Tests ARE expected to be rigorous. They are designed to be detailed benchmarks to confirm that students are proficient in completing the techniques. The students will be pushed hard to perform correctly under stress. It is the purpose of the test to make certain students have the proper knowledge and skill of the techniques in that level before moving on to more advanced training. The fee for belt tests varies depending on level you are testing for. Level 1 testing fee is $65 and increases by $10 for each additional level, up to and including Level 5 (i.e. Level 2 is $75, Level 3 is $85, and so on). If you have to retake the test you will not be required to pay again. Belt testing is by invitation only. Please accept and sign the electronic invitation to be registered.

Train hard and come prepared! Bring lots of water, a towel, extra t-shirts, and the required equipment by level.

Upon passing, you will receive a certificate at Titan Gym on the day of your test.

13

CLASS SCHEDULES

Class schedule can be found at www.SupremeTitan.com/Schedule.html

Click on the image of the schedule you wish to view for a PDF copy that allows for detailed viewing and saving to your electronic devices.

Stay informed of schedule changes, cancelations, and special events by following our Facebook account at https://www.facebook.com/ChicagoTitanGym/, subscribing to our newsletter, and allowing for push notifications via our MobileMe+ app.

14

REGISTERING FOR CLASS

By now you should have received an email inviting you to set yourself up for Titan Gym's Self Service website. Our Self Service website gives you the ability to book lessons or sessions, update your contact information, pay bills, view schedules and cancel appointments online. When creating a user id, please remember not to use any special characters or symbols. To login to our class registration site, follow the link below or access it directly from the SCHEDULE tab on our website at www.SupremeTitan.com

http://secure.ezfacility.com/TMSSelfService/NoAuth/Login.aspx?FID=11268

Upon log in, you will be able to register for classes by clicking on the SCHEDULE tab. Please note that you should only have visibility into the program(s) you are registered in. Do not schedule yourself for classes outside of your membership package.

15

Every member is required to pre-register for class. You can book a class up to 30 mins prior to class start time. As previously mentioned, the system will not allow you to cancel a reservation less than 24 hours prior to class start time. For emergency cancelations, please contact us directly at 773.360.8520 and leave a message if no answer.

In addition, due to the nature of the early AM classes, we have a strict no attendance policy for AM weekday classes that took effect July 1, 2016. As such, failure to cancel your AM class booking a minimum of 24 hours prior to class time will result in a $10 NO SHOW fee being charged on your account. This policy only applies to AM classes only (classes taking place before 12 PM) scheduled Monday through Friday. Weekend classes are exempt from this policy.

16

MOBILE ME +

Titan Gym is pleased to announce a new and easy way for our members to access gym information, schedules, and more with the new mobile app, MemberMe+! Our members can now set customized scheduling preferences, scan membership ID’s, retrieve gym details, and find the latest updates on Titan Gym including photos and videos, right from their smartphone. In addition, you can also share your gym updates via Facebook, where friends can feel free to join you on your endeavor to get fit and stay healthy. To get our new MemberMe+ app, just visit the iTunes App Store or Android Play Store and search for MemberMe+ to download it directly to 17 your mobile phone. Once downloaded, you can search for Titan Gym in the database, and then have the ability to look up and book class schedules, view hours of operation, and take part in any offers that we are currently promoting. Allow for Push Notifications to receive important alerts pertaining to class and/or instructor changes.

MemberMe+ can be used as an extension of Self Service (website version) for the mobile phone demographic interested in ease of use. A big feature of MemberMe+ is the ability to allow a client the capability to book into sessions through their mobile phone. Having the schedule ready and available for you within the MobileMe+ app hinges on Self Service being set up prior to the use of MemberMe+. This will allow you to have already created your username and password necessary to book into or purchase sessions. MobileMe+ is available for both Android and iOs users and can be downloaded directly via the SCHEDULE tab on our website.

Upon entering the facility, please scan your membership at the front desk. By scanning your card, the system will automatically mark you as attended in all classes that you have registered for that day.

We kindly ask that you follow this policy to ensure a better and more efficient check-in process. We have made continuous improvements and added new system implementations to service you better.

18

WHAT IS KRAV MAGA

Krav Maga, pronounced “KRAHV muh-GAH”, translates to “contact combat” in Hebrew and has a reputation worldwide for being a simple, intuitive, and brutally effective. Krav Maga was founded in the late 1940’s for use with the Israeli Defense Forces, who needed a fighting style that could bring as their troops to a high level of proficiency as quickly as possible.

Krav Maga training focuses on principles rather than techniques because no two attacks are ever the same. No two people are the same. And, in fact, the same person confronted with a certain threat will react differently one day compared to another day.

Among the principles that make up the core of the Krav Maga system are the following:

• Techniques should be movements based on natural instincts.

• Techniques must address the immediate danger.

• Techniques should defend and counterattack simultaneously whenever possible.

• One defense must work against a variety of attacks. • The system should be integrated so that movements learned in one area of the system complement, rather than contradict, movements in another area.

• Techniques must work from a position of disadvantage.

• Training must include the stress experienced in real attacks. Krav Maga is not a sport. Rather, it focuses on real life self-defense and hand to hand combat situations, which are not always fair fights. Therefore, we emphasize stopping threats quickly and getting away safely. We believe that once an altercation has crossed into physical violence, it is to everyone’s benefit that the fight stops as soon as possible. Basic goals of Krav Maga are simple. Practitioners are taught to avoid harm and neutralize attackers by any means necessary. Avoiding harm and ending problem situations with speed and aggression are considered paramount. Brutal attacks to sensitive parts of the body like the groin, eyes, neck, and fingers are used because these areas are very difficult to condition and elicit a response from just about anyone.

Further, the use of available objects, in essence turning them into weapons, is also encouraged when appropriate. The bottom line is that when fighting is about survival, rules of fair play go completely out the window. A Krav Maga practitioner will defend his or herself using any means necessary and will never, ever quit. 19

KRAV MAGA ALLIANCE

Krav Maga Alliance (KMA) is an organization dedicated to maintaining consistency in technique and teaching quality among Krav Maga practitioners across the globe. It offers certifications for civilian and police/military instructors, as well as advanced-level training. While Titan Gym is our own autonomous, independently- owned business, our affiliation with KMA requires us to maintain their high standards of excellence. In return, our instructors receive continual updates on technique and training methods which we use to maintain our high standard of excellence.

Krav Maga Alliance was founded by John Whitman, a fifth degree black belt in Krav Maga. John is the former president of Krav Maga Worldwide, and earned instructor degrees from the Krav Maga Association of America, Krav Maga Worldwide, and the prestigious Wingate University in Israel. He is the first person to have earned a Senior Instructor diploma from Wingate in Israel. He has trained thousands of civilians and hundreds of law enforcement and military personnel, including the Air Force’s Office of Special Investigations Antiterrorist Specialty Team. John is the co- author of COMPLETE KRAV MAGA and KRAV MAGA FOR BEGINNERS. He was a leading participant in the creation and refinement of the Instructor Training Program used by Krav Maga Worldwide, a program he headed for over 7 years. For more information about KMA, visit: www.kravmagaalliance.com.

20

STAY CONNECTED

“Like” our Facebook page and stay up-to-date on daily schedule, event postings, instructor and student spotlights, seminars, events, and more. You can find our page by searching for “Titan Gym Chicago”. Once your member registration is complete, you will also be automatically subscribed to our Monthly Newsletter, which will have keep you up to date!

Our goal has always been to provide the highest possible level of service at all levels. Whether you plan to leave us a positive review, have ideas that can help us to improve our gym, we want to know. We place great value in what our members have to say about us, and your comments play a very important part in helping us to improve on our overall quality of service.

21