28/08/2010: Systema Saturday - Fundamentals of Standup Grappling

A good, focused class for my new group of students today.  Next week, we will touch on integrating the lessons of the two previous classes (striking and grappling) into a seamless whole.



Objectives

- Standup engagement and control

- Manipulation of structure for control and takedown in grappling context

Warmup

- IntuFlow basic routine


Conditioning


TacFit Commando Mission 1 – Recruit




1.) Front Lunge – 20/10 x 8

1min rest

2.) Plank Push Knee – 20/10 x 8

1min rest

3.) Sit-Through Knee – 20/10 x 8

1min rest


4.) Basic Pushup – 20/10 x 8

1min rest


5.) Spinal Rock Basic – 20/10 x 8

1min rest

6.) Tripod – 20/10 x 8


Skill-Specific Biomechanical Drills – 1min each

- Forward and backwards Spinal Roll

- Shinbox + Shinbox switch (to cover next week)

- Threading shoulder bridge (to cover next week)

- Sumo squat switch (to cover next week)

Pummelling

Neck + Body, 2 mins each



Sweater Snag Drill

From neck and elbow tie, continuous pressure manipulations to takedown, approx. five steps each – 2 mins

Hyperfunction workshop

- Triangle point

- Hip-knee-ankle complex

- Loading for hip and leg takedowns


Asymmetrical Sparring – Round-Robin Format

Uke wrestle to maintain control, tori wrestle to takedown.



Homework

For homework, I want everyone to practice the following the stated number of times each week:


IntuFlow joint mobility series - daily.  If you forget segments of the series, don't worry.  Do what you can and catch up on what you've forgotten this coming saturday.

TacFit Commando Mission 1 exercises - 2-3 times in the week.  I don't expect you to do the 20/10 protocol - it's difficult to do without a specialised timer like what I use.  Instead, just do 10 reps of each exercise, one exercise after another as a circuit.  Take 1.5-2 minutes' rest between each round of the circuit and aim to complete 3-4 rounds.  If it seems easy doing it this way, don't worry about it.  I just want you to practice the movements so you're more sure of yourselves and can push harder on saturday.



Forward and Backwards Spinal Rolls - daily.  After having done your share of falling, I want everyone to practice these every day for about ten minutes.  Start on your knees and you should be able to do them on hard ground without getting hurt.


Fist Plank - daily.  Hold a plank on your fists for a minute or more.  Aim to use the minimum necessary muscular contraction to maintain a straight, flat back and tucked-in abdomen in this position.  Just once will do.


Slow Squat, 20 seconds down and up - daily.  Mind the postural details I taught you during class (spine pulled long and at most a slight angle to the vertical, shoulders down and back, hips hanging under the head, knees behind the toes) and aim to stretch your descent and ascent out over 20 seconds each way.  Just one of these will do.