Systema Mid Wessex Class Notes – EXAMPLE  (Members Only Section)

HEALTH

  1. An overview of the benefits of undertaking breathing, posture, energy vs. tension etc.
  2. Breathing: Release TENSION / increase ENERGY > Breath up if you can, up from the feet to the head, through the length of the inhale, exhaling back down.
  3. Review of 🔘🔺🔻◽️ basics – LIGHT to MEDIUM breathing – but with an emphasis on doing four pillars within i.e. Start 🔘 Breathing while walking 3:3 up to 7:7 – when reached do one press-up over 7:7 – thence walk & go down to 3:3
  4. THENCE REPEAT > Squat, legs & sit-up.
  5. THENCE Repeat – walking for 🔺🔻◽️ doing the same, but obviously incorporating the breath-holds at the 7:7:7(7) consistency.
  6. THENCE Walking but with lighter breath at 5:5 breathing through the body t/f the fascia.
  7. THENCE stand still quietly and simply close eyes to focus on the pulse, energy & internal feeling of calm & power resonating around body.

COMBAT – SELF-DEFENCE (based upon parts of Vladimir & Matt’s ‘Control & Disarm’ recent seminar) Review No. 1

           PSYCHOLOGICAL WORK

  1.  Thence as a simple representation of breathing power, use in pairs, the simple one stick against two persons exercise – pushing them back without effort, holding the stick with one hand.
  2. Moving to a place of psychological safety (i.e moving away / to the side) when the person feels threatened or uncertainty of intention; STEP off the line stuff.
  3. Thence in three’s (multiple attacker work), we moved onto working with psychological aspects, where two line-up and a third faces them. The idea being that for the two to be tense (angry/aggressive) while the third’s role is being to relax them but maintaining CDI distancing.        

          KNIFE DEFENCE WORK

  1. In pairs, one has a knife, the other has to work by using just their hand (but no grip), in order to control the attacker and not be stabbed/slashed. The idea being to, through continual full body movement, keep out of the way of the knife, effectively controlling the person & their ability to stab/slash; DO FOR BOTH ARMS (i.e. with/without knife/stick).
  2. Thence we did straight on knife attacks (to help with small knives) – where you control through grabbing using your fingers, not your arm. Movement & deftness follows to render attacker under control and past oneself to a point of control, disarm and/or or to the ground.