Systema Class Notes – Thursday, 28 Mar 2013

Theme for this cycle: Movement and Flow
Area of Focus: Review/Validation

Class Objective(s):

  1. Test/Validate the material we’ve covered this cycle
  2. Review some exercises/work you can do while on break next week

Breathing Exercises:

  1. N/A

Joint Mobility Exercises:

  1. N/A

Work Specific Strengthening Exercises:

  1. N/A

Drills – Speed Pyramids – Attack Lines – Caterpillar lines – this is what we reviewed:

  1. Week 1
    1. 1 on 1 – step on your partner’s feet
    2. 1 on 1 – avoid the feet and your partner’s hands (pushing on hips, reaching for legs, etc)
      1. Defender should squat a little bit
    3. 1 on 1 – as you avoid the feet, you can use your hands as they drop to grab your legs/hips/etc
    4. 1 on 1 – add in striking to the head/body to the attack
      1. Defender should be taking them down
  2. Week 2
    1. 1 on 1 – attacker has a knife – avoid with the feet, make contact with the knife arm/hand/etc, move behind them, make contact with the body to affect the structure
    2. 1 on 1 – this is a DRILL – one person with a knife, the other has to maintain contact with the knife hand, as well as keeping the distance constant (means you need to pick up the pull back motion) – this should be done slowly
    3. 1 on 1 – attacker has a knife and is making 2 attacks
      1. Defender should be taking down and disarming
  3. Week 3
    1. 1 on 1 – attacker is grabbing for a head lock or bear hug – avoid the attack, maintain posture, keep them moving and take them down
    2. 1 on 1 – attacker is grabbing for a head lock or bear hug – avoid, strike, move, take them down
    3. 2 on 1 – one person is grabbed from the rear and is being punched by the third

Self Defense Applications:


  1. On break exercises – you can do these alone and any time you’re not in class
    1. Breathing
      1. Square breathing pushups-situps-leglifts-squats
      2. Exercises while holding your breath on the exhale and the inhale
    2. Foot Movement
      1. walking the numbers/alphabet
    3. Arm Movement
      1. drawing the numbers/alphabet
    4. Rolling – slowly forwards and backwards – the push-up rolls
    5. Talk to your classmates – exchange information – get together and work
      1. Decide on one or two things – work on them mindfully and slowly

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