Systema Saturday

A simple but focused session for the benefit of a group of new guys.  The TacFit Commando was especially well-received >;-)  See you all next week!


Systema Saturday – 22/08/2010


Objectives


- Introduction to TacFit Commando high-intensity metcon

- Introduction to striking and shock absorption

- Introduction to basic structure breaks

- Basic step sparring


Conditioning


IntuFlow Basic Routine


TacFit Commando Mission 1 – Recruit: 1st half


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


Influencing Structure Through Intermittent Force

- Partner Push drill

- Partner Reciprocal Push drill

- Partner Striking drill


Influencing Structure Through Continuously Applied Force

- Marionette Drill to soft takedown



Simple Step Sparring to Soft Takedown

- Round-robin format soft sparring, 1 and 2-step


Circle



Homework

- Holding plank on fists

- Slow squat – 20 seconds down, 20 seconds up