Systema Class Notes – Thursday, 28 Feb 2013

Theme for this cycle: Takedowns on the Move
Area of Focus: Review/Validation

Class Objective(s):

1. Validate/determine what we know and how well we know it

Breathing Exercises:

1. Tonight, the work is the exercise

Joint Mobility Exercises:

1. N/A

Work Specific Strengthening Exercises:

1. N/A


1. 1 on 1 – work through the following

1. being pushed to taking down the attacker
2. being punched to taking down the attacker
3. being attacked with a knife to taking down the attacker
4. being headlocked to taking down the attacker

2. Attack line

1. the person making the attack can attack with any of these four

3. Caterpillar line

1. each swap a different attack – I’ll call them out

4. 1 on 1 – speed pyramids

Self Defense Applications:

1. Should be evident from the work


1. This is the end of the cycle so we’ll start a new cycle next Tuesday – repeating the cyclical focus on Breath, Relaxation, Movement, and Form

Leave a Reply

Your email address will not be published.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