Training Log

Just a quick post about my own personal training yesterday-

So i started with swinging sticks of different lengths and thicknesses around in figure 8 patterns and then i went on to drawing out my name in the air with the stick. I used different grips and positions on the stick to increase my own adaptability and familiarity with the stick.

I then took one of the sticks and used it to stretch and take my joints through their range of motion, to warm up my muscles and to limber up my body.

Then i moved on to holding the stick, firstly, draped over my shoulders and then in any position i could think of, while moving and rolling on the ground.

Finally, while laying on my back i practiced feeling the pulse in different parts of my body, to enhance my own awareness of my inner state.

Have Fun
Tom

Systema core exercise holds

In Systema we do a number of drills where we hold certain uncomfortable positions for extended periods of time, these can be in any position or range in any exercise or drill.
This method has a number of goals.

- It strengthens you psychologically. During long periods of the push up hold i have found my own strengths and weaknesses become more apparent and i find myself thinking of so many reasons of why the exercise is pointless and why i should give up or do it later. The times when i overcome these weaknesses are when i feel the most alive physically and psychologically.

- It strengthens you physically - After the muscles get very tired the body has no choice but to align itself along the bones correctly and to hold itself up using a higher proportion of connective tissue than muscle. You develop a form in he body.

- It allows you to understand breathing. When you learn to adjust breathing to the effort felt, it is the only tool you will ever need to overcome fear, panic, tension and fatigue.

Things to try
- Try a 10 minute push up hold and see how far you get.
- Try holding any of the core exercise positions at the ending/ starting or halfway positions
- Try holding the squat position up against a wall
- Try holding a one armed push up or one legged squat

The secret is Breathing!

Tom

Systemas enhancement of the natural physiological and psychological reflexes

Systema is unique in its teaching and enhancement of natural reflexes in a few key ways:

- Reflexes are taught through relaxation rather than tension

- The body is taught to think for itself

- Your body is taught the best possible movement, for any situation

- You learn to see movement planes rather than techniques

- The fear is slowly removed from the body which allows the body to move more freely and easily.

- Psychologically the willpower and determination (spirit) becomes stronger, the mind becomes more clear and centered and can quickly solve problems with confidence.

Until next time
Tom

Keeping the spine healthy

One of the most common problems in our world today, is a bad back.
This can have many causes but usually the cause is musculoskeletal.

Whether the cause be a muscle imbalances, strained ligaments or physical injury.
All of these can arise from lack of mobility and incorrect training methods.
The main problem is that people do not move their spine enough and have no awareness and knowledge of the spines mechanical and bio mechanical workings.

To move something you must first be able to feel it.
Therefore a program of spinal health should have a number of goals:

- Increase spinal mobility and flexibility and reduce overall spinal tension

- Increase awareness of the whole spine

- To strengthen the deep spinal and outer spinal muscles in a balanced way

- To eliminate any other muscular imbalances in the body.

Here are a few drills which cover all or most of the goals.

- Spinal rock - You start sitting down on the floor with legs held to your chest, now just rock backwards and forwards, Straight across your spine.
There is a certain point in the range that usually is bypassed and leads to a bump on the floor. This is the lower part of the lower back, Try and do this as slowly as possible and try to roll down every vertebrae for maximum benefit.

- Spinal stretch - Hang on to a pull up bar in pull up grip (wrists facing away) and now just hang there, now move your legs around underneath you. The object of this exercise is to extend the spine and separate the small facet joints to release synovial fluid and lubricate the joints.

- Google: Cobra stretch and downward dog

I highly recommend PAIN free by peter egoscue, for any musculoskeletal pain.

Have fun Training

Tom

Russian Systema Training ideas

Here are some fun training ideas that i have found:

- Pyramids - You can use this protocol for the core exercises - starting from 1, you do 1 pushup then you change the breathing pattern and do 2 all the way up to 8, 10 or 12 and then you come back down. All the while you stay in pushup position do not drop to your kness.

example - 1, 2,3,4,5,6,7,8,7,6,5,4,3,2,1

- Core exercise flow - This teaches you to have adaptability and relaxation throughout all ranges and levels (low, mid, high).
Firstly you do 5 pushups, then you have to get into the situp position somehow, with a roll or a turn, twist or movement. You then do 5 situps and now you have to do a movement that puts you in the leg raise position, now do 5 legs raises, and then finally make your way into a squat position and do 5 squats. Repeat as desired. In this exercise really try and use your imagination and creativity to find new and interesting movements.

- 4 hold - Hold each one of the core exercises for 5 mins.

- Slow progression - do a slow pushup lasting one minute then do a 1 minute situp, leg raise and squat, then do a 30 second pushup, situp, leg raise and squat and then finally go onto a 15 second P-U, S-U, L-R and SQUAT

Enjoy

Tom

Daniel Ryabko Seminar 2007 notes - Striking

Daniel Ryabko seminar 2007 - London

Here are a few notes on a seminar i attended last year. The main focus was on striking and taking strikes.

- Getting hit/ taking strikes is more important than giving strikes

- 1 person lays on floor and lifts 1 body part in to the air eg arm, leg etc

Other person kneels next to person and positions/ places fist and tries to relax the group of muscles that is tensing to keep that body part in the air. Vibrate / move fist around in area where tension originates from to relax those muscle groups and the lifted limb should slowly lower.

- Same with striking, Person tries to get up and you try to find the tension and the point of balance “the moment” to stop the person getting up.

- A saying of Mikhails “timing is everything” , “the right place at the right time”

- When pushing on someone with the fist do not change direction or push in a different direction just place the fist differently and move it around to relax the person downwards.

- When pushing someone with the fist do not create tension in yourself and therefore the other person will not tense as there is no force in the push, there is nothing for him to resist against

- Person lays down and you push your fist in him, so he feels he has to move and he moves.

- Laying on floor push your fist into the person, so he feels no pain only the power.

- Sitting down push each other with the fists and try to take away his force with a push of your own.

- Standing up push the person with the fist and you should place the fist so that it move the person very light pressure is required.

- 1^st strike/push to control the person – 2^nd strike/push to take their balance “give them a direction to fall”

- Taking strikes you exhale on contact, you exhale the pressure of the strike from your upper chest

- The stomach should be full with breath and the breathing should tense up the stomach

- You should exhale in your mind before you exhale with the mouth

- You touch the person in a place that cause their form to be disrupted and they move around to distribute tension and ensure that no tension arises in them

- For fullness inhale and tense the body and exhale and try to keep the feeling of fullness in your body. Exhale into yourself

- Getting hit by Daniel is an experience, whenever you can get hit by one of these guys do not pass up the opportunity.

Enjoy
Tom

History of Systema

Here is a forum post from the Rmax forum regarding Systema -

"What is intended to be systemized in SYSTEMA?

---

The word systema is a Romanization of cистема, taken from the Cyrillic alphabet, and translates into the English language from Russian as the noun, system; as in “The System”. In Russia, the word systema has evolved from being closely held professional jargon in military, intelligence, and law enforcement circles, most likely derived from references to, ‘Universal System of Physical Education and Sports of the USSR’, to becoming a specific brand of activity marketed to martial arts enthusiasts.

Three major, physical culture and sport societies were the main proponents of the Universal System of Physical Education and Sports of the USSR. These were the Dynamo or "Dinamo" society, officially created on April 18, 1923 on Felix Dzerzhinsky's initiative and connected with the state security apparatus throughout the history of the USSR, the Armed Forces Sports Society and, the Voluntary Sports Society, whose membership consisted of the Union’s labors and farmers. The stated purpose of establishing a universal system of physical education for all of the Soviet Union was simply a matter of facilitating efficient utilization of research assets and of dissemination of findings for the betterment of the health of the nation and to provide for her security and defense.

At certain echelons of the military and security services, Systema loosely referred to a generalized doctrinal approach to preparing adherents for close combat engagements and survival in extreme situations. The larger, Soviet-wide sports model was analyzed and using the universal, scientific method, fighting strategies and tactics were developed which permit quick recovery between combat engagements. Rapid recovery to pre-combat health and energy levels theoretically enables a soldier to work at higher operating tempos and for longer periods of sustained deployment.

The beauty of "The System" was that once a core cadre of trainers understood how to integrate physical and psychological training, and how to arrange attribute, skill, and tempering development along a continuum, they could apply that understanding to devise training programs uniquely matched to the mission requirements of each specific military or security unit. However, the Soviets realized that it was not practical to train thousands upon thousands of personnel in a truly comprehensive method of personal combat.

The circumstances of close combat encounters point to the most acceptable approaches for their resolution. It was realized immediately that close combat tactics and methods appropriate for VDV Airborne troops an overt theatre of war, would quickly expose an under cover GRU officer operating abroad, and would not be sufficient for MVD border guards tasked with protecting key installations, such as Strategic Rocket Forces facilities against an enemy’s most elite and professional commandos. The nuances of each area of combat specialization were addressed locally with de-centralized training, resulting in the evolutionary genesis of several flavors of individual readiness and combat training; all with the same, Soviet-wide Systema research findings at their core.

Since the dissolution of the Soviet Union in the early 1990's, Systema has expanded beyond the closed-door gymnasiums of the Russian state security apparatus to become a worldwide martial arts phenomenon. Today, people from all walks of life enjoy the opportunity to explore selected aspects of Russian Systema as an alternative approach to martial arts practice.

As a stylistic form of hand-to-hand fighting of Russian pedigree, Systema is typified by closely integrated physical and psychological training, intended to lesson the shock value of combat situations; synergistic mechanics, which drastically reduce a fighter's degree of localized fatigue; and practical knowledge of both anatomy and human nature, which increases deadly effectiveness in personal combat.

Through understanding just what was originally intended to be systemized by ‘The System’ it becomes easier to unlock access to the most efficient path of progressive training experiences.

The individual fighting techniques or methods of Systema are not the focus of its namesake systemization. A basic doctrinal tenet of Systema is to rely upon spontaneous improvisation to generate uniquely appropriate solutions to unfolding situations. There is an absence of the concept of comprehensive, start to finish, martial arts techniques in Systema. It defies the notion that a complete cataloging of its fighting curriculum is possible. There is nothing like a predetermined response to an anticipated problem or event.

What is systemized is the ability to assimilate concepts and ideas; to manage an evolving Meta System, by allowing it to grow and transform, while still keeping it within general parameters of direction and intent. The further down the chain of command a trainee is/was when he is/was exposed to close combat training in Russia or the former soviet Union, the more specifically focused his understanding of what Systema entails usually is. As a civilian, half a world away and a couple of decades behind the last people in Russia to give the subjects of close combat and survival in extreme situations a thorough re-think, you owe it to yourself to remember that you alone are at the top of your Chain of Command; to gain the most from your training, you must do the work of the Private, Sergeant, General, and Professor all by yourself.

Vern Jeffery"

ref: http://www.rmaxinternational.com/forum/showthread.php?s=fc4e7e7265ff84cabe5d937ffbf23555&t=16604

Enjoy

Tom

Rolling - learning how to swim on dry land

Rolling is a fundamental skill to any Systema trainee. Its uses are infinite and it is a highly practical, usable skill. There are many dimensions to a good roll,
which include:

- Proper balance of tension and relaxation
- Awareness throughout the entire movement
- Correct breathing and form

The basic Systema roll is as follows -
- Starting on your knees, extend one arm straight out to the side
- Place the other hand on the floor next to your shoulder and look under and through the space between your arm and the floor.
- Now continue rolling over from shoulder to the other shoulder and down to the opposite hip.
(For more information about rolling and for a greater and more precise description of how to roll see "Let Every Breath" by Vladimir Vasiliev and Scott Merideth

Note - In the movement this may become a shoulder to hip roll, but emphasizing the shoulder, shoulder, hip instead, gives overall better form and teaches you to have a greater degree of control over your own body.


Once you have evolved your roll into a fairly soft roll. Here are some challenging and interesting variations, Which help you gain more precision and control of your movement and breathing.

- Start the roll in different stages of the breath cycle , inhale , exhale , breath held on inhale, breath held on exhale.

- Using a stick hold it in different and uncomfortable positions Eg - On the shoulders which the hands draped over it.

- Blindfolded or with eyes closed

- With the whole body or specific parts tense

- With a stick down one trouser leg or tied to a leg

- Roll with any object held in your hands - a knife, a whip, a chain, a cap etc

- Roll over and on a stick or sticks -- ouch

- Roll towards an obstacle and change direction mid- roll to avoid it

Practice these drills they will take your rolls to the next level.

Have fun
Tom