Systema Class Notes – Thursday, 07 Feb 2013

Theme for this cycle: Takedowns on the Move
Area of Focus: Relaxation

Class Objective(s):

  1. We’re working on takedowns – a lot of tonight’s work will involve one hand
    1. Heavy hands don’t mean you’re grabbing
    2. Using your fingers doesn’t mean you’re pinching
    3. If you want some one to go down – you need to move them in a downward direction
  2. When people grab you, you have them as surely as they have you
  3. We will also start taking people down during their attack.

Breathing Exercises:

  1. push-ups + 20 count
  2. squats + 20 count
  3. sit-ups + 20 count

Joint Mobility Exercises:

  1. Figure 8s
  2. Rolling – forward and backward

Work Specific Strengthening Exercises:

  1. Tension and Relaxation work – good warm up and conceptually important
    1. Letting the air out of the tire pushups
    2. 1 on 1 – on knees – one person pushing on the shoulders of the other and letting one arm “deflate” to get the person to move
    3. 1 on 1 – one person sitting – the other person pushing on their chest
    4. 1 on 1 – one person in push-up position – the other person pushing on their back


  1. 1 on 1 – place hand on chest – push out, push in, slide down (roll/pitch/yaw) – do this one-handed
    1. do this with at least two people
  2. 1 on 1 – working on the head – turn, push back, push down (may drop to shoulder) – do this one-handed
    1. do this with at least two people
  3. Partner pushes you – move and take him down with one hand
    1. do this with at least two people
  4. *Additional Concept Work* Your partner is going to grab you – use that contact to start the takedown – relax with the grab – move around it (use it as the CG) – Didn’t get to this
    1. do this with at least two people

Self Defense Applications:

  1. From a push/punch – avoid/reform/take down/turn over
  2. From a knife attack – avoid/reform/take down/turn over – at some point, disarm


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