Years ago in Iron Man magazine (the old Peary Rader one, not the soft pron thing it became) and latterly in McRobert's Hardgainer there was a great writer called Bradley J Steiner. He focussed on simple straightforward routines. No fluff, jsut progression the basics.
I recently found out that he is still writing, now on the web and lots of the material is also about reality based self defence.
It is good stuff. Check out
Seattle Combatives
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