SYSTEMA / New Zealand

Training Session Example 3



- Walk in large circle, relaxed, slowly to begin with

- Just like you would when walking down to the shops/just because you are now at Systema training doesn’t mean you should be any different than usual.

- Keep good structure, let arms hang, shoulders relaxed

- Walk forwards, backwards, sideways - cross stepping

- Add in breathing if you want - pyramid, box, holding the breath

- As you become comfortable, make it a bit more difficult - lower yourself ¼ of the way down (on your ankles is fully down)

- Again forward, backwards, sideways

- Lower yourself to ½ way down, work as above

- Lower yourself fully down, work as above

Try to keep good structure through-out drill. Don’t rush, your body will adapt over time. (Martin WHEELER used the analogy that - what if your body had some condition/handicap - your body would, over time, learn to compensate and function around the issue.)

Push-up Round

- Circle up, come to leaning rest position. Slow push-up, with breathing. Ten count down then ten count up. Take turns counting - with the person doing the counting (out-loud) resting at their knees.

Gets pretty taxing with a good size groups. If only a couple or few repeat a few times. Try not to rush thru the difficult bits - breathe through it instead

Pushing Drill

- Working as a group, circle up with one person in the middle.

- Person in the middle receiving pushes - keeping structure, relaxed, moving feet as necessary

- Pushes start light, just enough to change them a bit/work with good intention

- Each person in the group takes their turn in the middle

- 2nd round, pushes come a little harder and faster

- Each person in the group takes their turn in the middle

- 3rd round, again - pushes come a bit harder and faster

- Each person in the group takes their turn in the middle

- 4th round +, slow back down and now go thru the same process as above but with fists pushing

Take it as far as you want, really look after one another though, you should be watching one another’s reactions - when the person stops moving properly it is time to change to someone else (or back off on the pressure)

- Subsequent rounds, if your group is right and you’re all working on the same page - change pushes to punches and go through the same progression.

- Last round (and a bit of a laugh!), the person in the middle gets to hit back!! Careful……..

        Squat Round

- Same as push-up round above but now with a squat

Footwork/Kicking Drills

- Partner up, attacker attempts to step on partner’s feet

- Attacker steps and if misses, continues without orientating to partner - so is forced to step forwards, backwards, sideways

- Work slowly, good form, etc

- As you get better, try not to look at your feet!!

- Start to try to connect one of your legs/feet with the attackers (as he attacks)

- Try to catch the attacker’s step - aim to catch it right before he places it on the ground (when he is fully committed)

- Stretch the attacker’s step out in order to disrupt their balance

- They should seem to be doing much more work than you are

- Have the attacker come in with a straight/push kick

- Get off line, try to catch their movement as in the drill above

- Don’t go hunting for result, let the movement of your body set you up to be in place to disrupt the attacker

- After a few rounds, add in a response with your hands - punch/slap/grab, best time to attack is when they’re at a disadvantage due to your disruption

          Sit-up Round

- Same as push-up round above but now with a sit-up

End of Session

- Work the kicking drill above but as 2 on 1, 3 on 1, etc

- Really got to get moving

- Have it be just a bit of fun, nothing too serious - if you get caught, you get caught no big deal - have a laugh

- Add in a nice slap to the attacker’s face here and there

- Switch around when defender reaches overload