New start with a new group in a new country. Spirits were high and much learning was done. Good work done by all today. Let's keep this momentum rolling!
For your homework assignment, work on all the basic solo exercises we went through in training today, particularly the joint mobility as it encompasses all the fundamental movements of Systema. Do the exercises every day for at least 5 repetitions at a time (both sides for asymmetrical exercises), but no more than 10 at a time. Multiple intervals throughout a day are good, particularly if you work a desk job.
Also work on your rolling, as this will prepare you for more falling work and make you safer during training overall.
If you want to beef up your striking quickly, work on holding a plank on your knuckles and the 40-second pushup (20s down, 20s up), using minimal muscular effort for both.
Work the wall squat to improve your posture - stay on your heels, keep your spine flat against the wall , keep your knees behind your toes and keep your feet on rails.
Train well and see you all next Sunday!
Theme
- 1. Basic mechanics and weapons
- - ‘1 strike’ – upper body striking mechanics
- - ‘1 takedown’ – biomechanics of cervical spine
- - ‘1 escape’ – biomechanics of escaping to outside of single and double arm grabs
- - ‘1 defence’ – hair-brush and shoe-shine defence
- 2. Basic knife inoculation
- 3. Basic conditioning
Warmup
Basic Joint Mobility
Neck: Forwards/backwards glides, side-to-side glides, side-to-side tilts, rotation
Shoulders: Basic rolls, forwards and back, figure-8s of the arm
Elbows: Drill bit
Wrists: Up and down, side to side flexing
Hands: Finger roll to fist and OK-sign
Thoracic Spine: Forwards and back arch, side-to-side glide
Lumbar Spine: Pelvic thrust, side-to-side hip lift
Hips: Forward thrust and sit-back to squat, side to side squat
Knees: Basic circles
Ankles: Basic circles
Basic Neural and Structural Prep Drills
- - Basic forward rolls
- - Slow pushup
- - Slow squat
- - Taichi Twist
- - Partner push drill: with fist and knife
Rangefinding
- - Zombie walk evasion drill – escalate from simple evasion to arm-drape, to arm-drape-and-match-gait
Basic Weapons
- ‘1 strike’ – biomechanics for upper-body ballistic strikes, using ballistic punch/palm slap as model
o Partner strike drill – keep basic but illustrate progressions
o Hand-to-hand slapping conditioning drill
- ‘1 takedown’ – biomechanics of head and neck and how to weaponise into takedown
o reference back to zombie walk arm-drape
o 1-step sparring – evade strike and counter w/takedown
- ‘1 escape’ – evasion to outside of single and double-arm grab with elbow and shoulder jam
o Practice vs simple grabs
- ‘1 defence’ – hair-brush/shoe-shine defence; illustrate utility in breaking grips
o Vs single strikes – escalate speed and multiplicity according to comfort
Situational Sparring
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