Systema Class Notes – Thursday, 07 Mar 2013

Theme for this cycle: Movement and Flow
Area of Focus: Relaxation

Class Objective(s) – these are the same as Tuesday’s – they seemed to work there, and I don’t see a reason why they should change for this:
1. Non-stop movement – no resets while working
2. Breathing must be constant and in sync with movement
3. You’ll understand “breathing your attacker in”
4. You’ll have a better understanding of “staying connected with” your attacker
5. Flow is important and it’s one of the major differences between Systema and everything else

Breathing Exercises:
1. Push-ups – using your breath to drive them from the fists (not the shoulders)
2. Squats – doing them both all tense and as relaxed as possible – letting the breath take you up and down
3. Sit-ups – same principle as the Push-ups and squats

Joint Mobility Exercises:
1. Shoulder Walking
2. Oblique Walking
3. Shrimping

Work Specific Strengthening Exercises:


1. 2 circles – an inner and an outer – walking in opposite directions – outer circle is pushing the inner circle as they move – the inner circle is waving/avoiding/continuing to walk
1. switch directions
2. inner circle is going to push the outer circle
3. switch directions
2. 1 on 1
1. During all of these drills, your primary focus must be on breathing and moving your feet. Once you’re doing that, you should be able to move more in sync (at the same speed) as your attacker)
2. alternating back and forth – punching at the body and head
1. move – don’t ever stop moving
2. avoid/wave
3. breathe
4. punch back
3. continuous movement doesn’t mean you need to move quickly
4. each person has a knife
1. alternating stabbing – just like the pushing and punching only you have a knife
5. Continuation of the same drill – no knives
1. as you wave/avoid, you will put a hand on his body – doesn’t matter where, just put a hand there – that’s where you’ll start
6. Same drill – only we’re going to proceed with the takedowns – there is no time limit on the takedown
3. 1 on 1 – alternating back and forth
1. one person punches the other and gets taken down – multiple movements and synchronized breathing – get up and do it again – varying the punches and the targets
2. same thing with knives – use the knives as part of the takedown to instigate movement in the attacker

Self Defense Applications:


1. the initial placement of your hand on his body is your starting point. Moving your feet allows you to capitalize on this.
2. breathing out while taking your attacker down smooths out your movement and prevents “a hitch” as you transfer from exhale to inhale
1. eventually you have to be able to breathe continuously in and out while moving, but this is a good place to start
3. Effective work is as much a matter of synchronization with your attacker as anything else (i.e. positioning, strength, speed, technique, etc)

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