Systema Class Notes – Thursday, 21 Feb 2013

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

Class Objective(s):

1. More Integration – working with knife attacks, disarming, takedowns, control on the ground
2. We will also be dealing with striking attacks (punches)

Breathing Exercises:

1. Push-ups – normal and 20 count
2. Squats – normal and 20 count
3. A-Frames – normal

Joint Mobility Exercises:

1. Forward and Backward rolling with a partner
2. Lifting both legs while pushing down (with a partner) and then pushing up on the way down

Work Specific Strengthening Exercises:

1. Drinking Birds – didn’t do this
2. Diamond Push-ups – didn’t do this – they weren’t appropriate


1. 1 on 1 – partner punches you (in the body) – move, take them down, turn them over – sort of did this
1. One thing to show might be a couple of locks to enable the turnover by putting the person in pain – didn’t get to this
2. 1 on 1 – partner punches you (in the head) – evade/move, take them down, turn them over – did some of this
3. 1 on 1 – partner grabs you – don’t worry about the grab, take them down, turn them over
1. grab at the head – headlock – no turning over, but we spent a lot of time on this
2. grab at the arm/hand – none of this
3. grab at the legs – tackle/double or single leg – none of this
4. All of the above with the person moving towards you – headlocks from here
5. Depending on the number of people, it would be good to do all of these with at least 2 different people – yep
6. Lots of reps is the order of the evening – yep

Self Defense Applications:

1. Caterpillar line – knife and punching attacks -nope – couldn’t get here


1. Next week is review and testing week – so bring your questions and items to work on
2. Takedowns are really no different from the other work we do in Systema – what we want to break their form, make the unable to move, stop their breathing and make them tense – takedowns, strikes, locks, etc are all the tools we use to accomplish this.

Leave a Reply

Your email address will not be published. Required fields are marked *