Systema Class Notes – Thursday, 31 Jan 2013

Theme for this cycle: Moving and Striking with a Weapon
Area of Focus: Review/Validation

Class Objective(s):

1. We will test our training from this cycle

Breathing Exercises:

1. Nothing specific tonight

Joint Mobility Exercises:

1. Nothing specific tonight

Work Specific Strengthening Exercises:

1. Nothing specific tonight

Drills:

1. one on one – just a little warm-up
   1. attacker comes in with a knife attack – defender avoids three and then disarms
2. Same thing as 1
   1. however, defender avoids until I hit sticks together – don’t interrupt your movement in order to force a disarm
3. Caterpillar line – back row gets attacked by front row
   1. push/punch attack – move, wave, counterattack (no knife)
   2. push/punch attack – move, wave, counter, draw knife
   3. push/punch attack – move, wave, draw knife, counter – attacker may disarm
   4. knife attack – move, counter, disarm

Self Defense Applications:

1. Speed pyramid
   1. free form push/punch attack

Review:

1. Next cycle we’re going to work taking down and controlling your attacker