Systema Sydney Russian Martial Art

Friday, 30 August 2013

Rolls and Falls by Senior Systema Instructor Emmanuel Manolakakis

When you talk about rolls and falling one must first consider their many aspects and applications. A roll or fall can be done by choice, but usually results from a reaction to something. They can also be used as an offensive move but are more commonly a defensive one.

A typical urban street is a hard, uneven surface with lots of little stones or debris. It is not a place you would want to land. On a conscious level this would explain why most people hate going to the ground. On an unconscious level people love or hate the ground because of their training. A wrestler loves this area while a boxer may not, this comes from their training and the psychology around their particular sports.

In SYSTEMA rolling or falling is just another skill that you can call upon when you need. Just like a punch, kick or grab, it is a movement like any other. You don’t need to love or hate the ground, just become friends with it. If you need to go there go, if not don’t. Your situation will dictate more what is possible.

As I often mention to my students, your chances of falling, slipping or tripping on something during the course of the year are more likely then you getting into a fight. Hospitals are full of people having hurt themselves by falling. Injuries are common to the hands, arms, back and head. Practicing this aspect has an application beyond the martial art.

Training on hard surfaces is preferable to mats. An old Russian saying is “a hard floor is like a good friend, a soft one is like a bad one”. Your focus should be on blanketing the ground, not slamming into it. Contact is made only on the soft tissue, not the bones. A good indicator would be the amount of noise from your roll or fall. No noise is excellent. Banging would indicate bones are contacting the ground and could possibly be damaged.

You begin a roll with your hands stretched out in front of you. This is an instinctual position for your hands. They come forward to brace or stop a fall – this is the body’s way of trying to protect itself, so start from here. Rotate the arm from the hand so that your shoulder rolls forward. You will be rolling through the shoulder and the back, on the soft tissue and muscles, not on any bones. The legs will come around and land carefully, not slamming into the ground. Using the momentum of the roll and not fighting it is essential.

Now that we can get to the ground safely let’s talk about ground fighting. There are two main perspectives – survival or competition based. You must make decisions when you train about which path you will follow. A lot depends on your personal goals, aspirations and wants from martial arts.

I have done both in my years and can safely say that survival based training is much more practical, efficient and safe. By focusing on survival you more easily build creativity and awareness skills. These two attributes are vital for any real life applications.

SYSTEMA starts by having students simply move on the ground – crawling, sliding, shuffling and rolling. No negative stimulus is initially applied. This gives a student room to discover and learn his or her movements. Following this you can start to progress and have someone walk towards you while you’re on the ground. Your objective is to simply move out of the way safely. This simple drill can get very interesting when your training partner starts to run at you and you are forced to move quickly. Add to this the many other students surrounding you in class doing the same thing and the person running is just half the problem. The progress has no limits, you can have your partner start to step or kick you while you are on the ground or have them use a stick or knife to strike you with, the objective is still the same – just move out of the way. The offensive applications come from the movement chosen by each student. Anything is possible, the only limit is the students creativity.

Time is also spent in the more traditional forms of wrestling – where two people are locked or engaged physically. Students are shown how to use the ground to their advantage and how to work with their movements. They learn first hand what works and what does not work for them


Author :Emmanuel is the Owner & Chief Instructor of the Fight Club Martial Arts and Fitness Centre in Toronto. Emmanuel has spent the last sixteen years focusing on Systema under the tutelage of Vladimir Vasiliev and Mikhail Ryabko. Information can be found about Emmanuel and the Fight Club at: http://www.fight-club.ca/ 


Thanks Manny,


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

Wednesday, 21 August 2013

Systema in Blitz Martial Arts Magazine: Technique Workshop August 2013


This August we are once again featured in Blitz Martial Arts Magazine in their Technique Workshop: Defence against a jab and a low round kick.




Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

Friday, 16 August 2013

Memory, Tension and Striking by Senior Systema Instructor Martin Wheeler

I know when I first started training with Vladimir I was overwhelmed by the fact that I seemed to be giving away such huge swathes of mental and physical information about myself that I felt practically naked in front of the man. If I moved he countered, if I prepared to strike he struck, if I did land a shot it was all but laughed off. And when I was hit, just how devastating the effect of the strikes were (and are).

But for all my efforts, even though frustration was a huge factor, eventually through soft training, gentle coaxing and a monumental amount of patience on Vladimir’s behalf even the most dyed in the wool martial artist will finally get the point that far more is going on here than the simple or even sophisticated techniques employed by most fighting systems.

Now I am often assailed by the same questions at seminars of training sessions that I asked of him- mainly how do you see the tension and make use is it?

We are born and we eventually die, an over simplification of life I know but the only framework that I have to work in. In between those events are our lives, and everything we learn, love, hate and achieve, every event from suckling a breast, to being punched for the first time, to driving a car and taking our second to last breath are irrevocably writ into physiology, psychology and movement, and in turn can be read by a practiced eye (I use eye in the metaphorical as well as the physical sense here).

The reason your own eyes are scanning these words the way they are, the way you are sitting to read this, the way your hand is moving to either scroll down further or shut this crap off and flip to Youtube has been learned by your body through a series of trials and errors which allow you to exist in your environment in the most comfortable way possible.

Nobody does anything to be uncomfortable, no one intentionally walks awkwardly, intentionally throws a ball well or poorly (if they are genuine in their purpose to do it well), or fights you in a way which is uncomfortable to the individuals mechanics or psyche. Even through these actions may be born out of stressful situations no-one intentionally makes themselves more uncoordinated or clumsy than they naturally are or have trained themselves to be. They will work in the most efficient a way that their memory, subconscious or conscious, and mechanical physiology allows for.

The inevitable tension created by the muscles and tendons that must fire to coordinate these movements are linked to the memories and experiences of our life, whether those experiences have been good or bad, right wrong or indifferent. When someone moves they are showing you far more than just their movement, the body is essentially a book of the mind, it is the physical manifestation of the individuals whole life experience.

When someone moves they are showing you their life, all of it up till that point.

The tension points that you are attempting to seek and feel through the soft work employed in Systema training could be considered as layer upon layer of memory bound experiences that are literally holding the person up not only physically but also mentally/spiritually stable, allowing them to they perceive the world and their spatial awareness in it, and not independent of their experience of it.

This is why when striking the effect of (positive) striking can have a far more devastating effect on the receiver than the usual method of blunt force hitting employed in many martial systems.

Not that blunt force hitting doesn’t have its merits and effectiveness, ask any poor sucker-punched sap or highly trained MMA fighter waking up from the effects of a well placed shot, but that is not what I am attempting to unravel here.

Systema striking should at its most fundamental level be a deep level of touching, essentially no different from the lightest level of contact employed by the fingertips, soft but deep enough to release the memories bound in the movement at a subconscious level. At the point we have literally invested ourselves at that moment.

I think back to the fights I have been in for ‘real’ or ‘training’, the ones I have won and the ones I have lost, each its own unique and intimate learning experience and each a moment I would swap for no other in my life, but as I look back on them for all their unique components there was always the commonality of having someone to fight.

No matter who the opponent, from some ‘dude’ to various top level professionals in multiple arenas, they always gave me someone to fight. The more and the harder they hit me, threw me, choked me.. The list goes on… the greater my desire to defeat them in some way if I could. The harder they came the more navigation points they gave me to direct my will at. Give me someone to fight, whether I win or lose, I will fight them. I’m pretty sure many reading this will have shared this feeling at some point.

I then think back to the times in my life when I have been reduced to a quivering husk of a man unable to even stand on the legs right under me, for whatever personal reasons that I am not prepared to go into at this time suffice to say I am also pretty sure that most of us have experienced the same emotions; the loss of a loved one, the thought of a desolating event befalling us, the apprehension of news we know we are simply not prepared to handle at this very moment in our lives, etc.

My point being that often the only things that we cannot face are those locked deep inside of us, those things that take us out of our level of comfort and force us to confront our greatest and darkest fears of the unknown, and until competently guided, the unknowable.

That is, to my mind, is one of the reasons why the strikes work so effectively. Skillful intuitive placement of deep level strikes/touches releases untended memories and experiences into the individual- giving the ‘opponent’ no one to fight other than themselves. This creates an almost insurmountable wall for them to climb, a flailing sense of loss as the familiar navigation points of perception and experience are skewed, if not totally removed.

Strangely enough this is also the healthiest thing that can happen to the person being struck if they are indeed being struck by someone with skill and positive intention. As those fearful memories and experiences are expunged and faced and replaced by a positive, healthy and ultimately survivable experience.





Author: Martin Wheeler is a highly experienced Systema Instructor, certified under Vladimir Vasiliev. Martin is teaching regular Systema classes at the Academy Beverly Hills, California and at international seminars. He has over 30 years of various martial arts practice, teaching and training in Systema since 1998. Martin is contracted to teach SWAT teams and Special Operations Units and is also a produced Hollywood screen writer.


Thankyou for sharing your experience with us Martin,


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art 
www.systemasydney.com

Friday, 9 August 2013

Check Your Gauges by Senior Systema Instructor Emmanuel Manolakakis

Our bodies are equipped with countless hidden gauges, providing us with critical information on our well being. All too often we ignore them. Imagine a race car driver ignoring his speedometer and tachometer - instruments vital to the success and safe operation of his vehicle. Ignoring them would not fare well for the driver and vehicle.

I often see people ignoring they’re bodies speedometer and tachometer while training. This results in sloppy and careless work, while also leaving them out of breath.

Watch the hands and feet of those that have mastered this system - they are in complete control of their speed, power and breathing. There are many simple things you can do to start to build this awareness and understanding for yourself.


How to begin...

1. Sit or lie quietly with your eyes closed.

2. Inhale through your nose and make your body completely (100%) tense for 10 seconds. Exhale through your mouth and make you body completely (100%) relaxed for 10 seconds.

3. Inhale through your nose and make your body (50%) tense for 10 seconds. Exhale through your mouth and make you body (50%) relaxed for 10 seconds.

4. Inhale through your nose and make your body (25%) tense for 10 seconds. Exhale through your mouth and make you body (25%) relaxed for 10 seconds.

5. Repeat with push-ups, squats, leg / body raises.

* Similar things can be done with speed and breathing, just remember to stay focused on what you are developing. It becomes easy to cheat so have a friend watch you or videotape yourself.

When you’re ready, apply this during training.

1. As your partner grabs, punches, kicks or stabs – Use a 100% of your effort to put them down. Be careful.

2. As your partner grabs, punches, kicks or stabs – Use 50% of your effort to put them down.

3. As your partner grabs, punches, kicks or stabs – Use 25% of your effort to put them down.

* Feedback is critical, so talk to your partners. Ask them if they felt any difference in the work? Look at the difference in your partners reactions? Look at the difference in you reacted?


What I find useful with this work:

1. It allows me to explore one of the key principles in Systema; ‘Using the least amount of effort to control a situation’. By working with minimal effort it allows me to limit the disturbance and irritation to my own and partners psyche.

2. Gives me the option of hiding my abilities; something that you might find necessary in certain situations.

3. It allows me to focus on what needs to be done rather than what I want to do.


Author :Emmanuel is the Owner & Chief Instructor of the Fight Club Martial Arts and Fitness Centre in Toronto. Emmanuel has spent the last sixteen years focusing on Systema under the tutelage of Vladimir Vasiliev and Mikhail Ryabko. Information can be found about Emmanuel and the Fight Club at: http://www.fight-club.ca/ 


Thanks Manny,


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

Friday, 2 August 2013

Fists and Punches by Systema Master Vladimir Vasiliev

A few years ago, when I was visiting Mikhail Ryabko in Moscow, he demonstrated a slow fist pushup against the wall. I still clearly remember how standing next to him, it felt like a huge beast filled the room, the wall was droning and buzzing under his fists.

Pushups in Systema are not just exercises for shoulders and chest, they are a comprehensive method to prepare for fighting and strikes. The way Mikhail did it, he had full sensitivity of the surface his fists were on, and he was not just moving his body up and down, he used the points of weight bearing to work through his entire body. The pushing off force moved though the arms down to the feet and back up, smooth, strong and solid.

Fist pushups are great training for punches. When done correctly, they help us learn how to strike without tension in the body. When we learn to do pushups while keeping the body relaxed, using only the muscles we need – then we will be able to do the same during strikes – that is to keep the body tension-free while delivering a punch. Control of our muscle tension gives us power and precision, it allows us to choose the distance correctly, there is no longer a need to reach, punches become short, strong and accurate. Tension-free punches produce no side effects of straining and fatigue, the recovery time from training and fighting becomes minimal.

When I practiced karate many years ago, before my Systema experience, I noticed a definite vulnerability there. At the point of completing a strike, the body was fixed, in a rigid structure, not moving and tense. I found that this often created a very fragile structure for real confrontations. If the striker was hit right at that moment – he was easily injured. A tense body lacks sensitivity and agility, it cannot react, escape and counterattack quickly and smoothly.




So here is how you can practice pushups.

  • Stand on the fists in the pushup position. 
  • Place as much of your fist surface as comfortable in contact with the floor. 
  • Execute the pushup and continue to feel the ground with the same fist area as you started with throughout the entire range of movement. 
  • In the meantime, watch for any tension in the body. 
  • As soon as you feel that part of your fist surface no longer has full sensitivity of the floor – you know that tension has set in. In that case, continue the pushups and try to relax through breathing and movement. 
  • Repeat as much as you feel is necessary. 
Also, as Mikhail explains, such pushups with tension control have a tremendous health benefit. They ensure that excessive pressure does not go up to the head but instead gets evenly distributed through the body. We know how damaging the excessive pressure to the head can be during striking. Once mastered in pushups, the pressure control will also be occurring while delivering a punch.

About the Author:
Born in Russia, Vladimir received intense training from the top Special Operations Units instructors and is the top student of Mikhail Ryabko. Vladimir's work spans across 10 years of extensive service with the Special Operations Unit. He also served as trainer for elite units, SWAT teams, and bodyguards. Vladimir moved to Canada, and in 1993 founded the first school of Russian Martial Art outside Russia - Systema Headquarters. He has since personally trained and certified well over 300 qualified Russian Martial Art instructors and schools worldwide, and has provided an Award-Winning instructional film collection.




Thanks Vlad,


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

Friday, 26 July 2013

On Fear and Courage by Systema Master Konstantin Komarov

Recently we started talking about fear and courage. It got me thinking about my own childhood: for as long as I can remember, I was always striving to be brave.

To overcome my fear of darkness I would crawl into dark cellars or venture into the woods at night. To conquer my fear of heights, I’d jump down from roofs or dive from cliffs. Despite being afraid to fight, I’d pick fights with stronger opponents or go to boxing practice. The list goes on and on.

For some reason, even as a little kid, I instinctively knew that if you succumb to fear, it would grow into a huge monster that you cannot get rid of. I also knew that you can’t hide from fear. The problem is that it lives inside, and you can’t hide yourself under a blanket or on a pretend “home base”. So for me, there was only one way out: to meet fear full-on, face the scary situation, and overcome myself. It was always tough but it always worked. The second time around it was not as hard to overcome the fear, and the third time it felt almost easy.

Now I understand that many of my crucial, far-reaching life choices were made subconsciously, while striving for courage. Yet during our early years, we tend to make important decisions without thinking too much why we make them…

During the war it was different somehow. I don’t mean the training missions but in real combat, dealing with tough and dangerous situations. It was understood that an officer could not show his fears because his soldiers would always watch and imitate him, following the key principle: “Do as I do!” which applies to war and life in general. Well, all of us were kind of fearless, sometimes borderline reckless. Yet this fearlessness was based upon a few very specific things: · Unshakable belief in our comrades · Confidence in ourselves · Confidence in our weapons

The ordinary, mundane fears sort of faded into the background. For whatever reason, we never thought of death. Everyone was prepared for possible injuries and pain. However, some new and previously unknown fears surfaced. It was not until now that I can verbalize them; back then they were held deep inside, sometimes breaking out and getting in the way of my decision-making. The fear of letting down our comrades was at the top: things like not making it in time, straggling or getting lost in a combat zone. The second was the fear of helplessness: being unarmed, captured, or losing control over a situation. These were not just my personal fears, but rather universal among my friends.

Once in South Ossetia, while resting on the base, we got a garbled radio transmission from our convoy. The operator could only make out the words “…we’re pinned down in the city…” then the transmission ended. About 10 seconds later the emergency response unit was off while everyone else abandoned their dinner, jumped onto the vehicles and anxiously waited for the ‘go’ signal. That’s when I saw fear on everyone’s faces. No, it was not the fear of combat because everyone was eager to fight. We were not afraid of what might happen to us. It was the fear of what might happen to our comrades: what if we can’t find them? What if we’re late? Well, that time everything ended well: we found them and got there on time.

I will never forget the expression of fear on my friends’ faces. The best remedy from this kind of fear was our combat brotherhood and “Perish yourself but rescue your comrade!" as said by Suvorov (a great Russian general who has never lost a battle). It worked!

Speaking of other fears, one thing I remember distinctly is carrying a hand grenade in my pocket wherever I went. It was not just me. Almost everyone did. Was it inconvenient and dangerous? You bet, but somehow it was comforting. No one ever asked why. No one ever talked about it or had to explain it to anyone. This means there was a common reason, a silent understanding.

For about ten years afterwards, I had the nightmares of not getting to the meeting point on time, or running out of ammo, or realizing my gun got jammed… I would wake up sweating, short of breath, my heart pounding like crazy…

These feelings still come up once in a while. Thanks to Systema, now I quickly recognize these emotions as they appear and no longer allow them to control my actions.

Thank God, during my service I never let down my comrades even once. Yet, I experienced the full-blown fear of helplessness twice. First, being alone, practically unarmed, in the midst of a war-torn, enemy-controlled city. A few years ago, I already wrote about this experience in the story called “The Final Argument”. And the second episode was falling down in a helicopter jam-packed with people. Let’s talk about the helicopter incident.

It happened in early spring of 1992 in mountains of Armenia.

The military conflict between Armenia and Azerbaijan over the Nagorno-Karabakh area broke out and the fighting was very close. The 46 of us were flown in by helicopters to our base, which was surrounded by more than 500 Armenian guerrillas. A day before, the guerrillas had assaulted the base and taken its commander and 10 officers hostages. In exchange for their lives, the bandits had demanded that we relinquish all the heavy weapons located at the base, including artillery and ammo for ‘Grad’ and ‘Uragan’ rapid-fire systems.

We did our job. How we did it is a different story. It included repelling another attack and completing the mission in the surrounding territory. In a few days, all hostages were brought back unconditionally. However, there was still a very real threat of attacks.

The next shift was flown in to replace us. As we were leaving for the mainland in four MI-8 helicopters, we decided to take along the wives and children of the officers. The load in each helicopter was more than double the permitted weight. People were sitting tightly on the floor and on their packages. High elevation and rough weather conditions (wind, snow, and darkness) only added to the complexity of the mission.

Our pilots were top of the line. All crews went through Afghanistan. They knew very well that there would be no other chance and tried to pick up everybody. It was risky, but the risk was well calculated based on the capabilities of the pilots and the equipment.

My chopper was second in the first pair. There was only a small area for the take-off, so we could not gain speed by running like an airplane (a maneuver often used by helicopter pilots in high mountains). I stuck out the barrel of my gun in the window on the left side and watched how the leading helicopter, swinging heavily from side to side, took off after three attempts. It veered to the left, narrowly missing electric poles and trees, but regained its balance and started ascending.

Immediately, our chopper started shaking violently. There was the roar of the engine as we started taking off… Then I felt it diving down and bouncing heavily off the ground… Another take-off attempt and one more dive with a thud… Our chopper was bouncing like a ball. Then again, lift-off, going up and a sharp right – all I could see was the sky… There was someone falling off the bench, a piercing shriek of a woman, yelling, something crashing, sounds of metal scraping, another crash, then deafening roar of the engine, and jittery convulsions of the chopper… I don’t know how long it lasted – more than likely, it was only 3 or 4 seconds but it surely felt like eternity. Out there, in the twilight zone between life and something else, there is no sense of time. It felt like everything inside of me shrunk and froze, my limbs got weak, my breathing stopped. There was this sudden, acute awareness of how helpless, fragile, and useless everything was…

Somehow we took off. We made it. Our flying aces pulled it off. I can’t thank them enough. Unfortunately, we could not properly thank them – right after dropping us off on an impromptu landing spot they flew to their home base. That was the last time we saw them alive – in two months they crashed high in the mountains and we had to get their bodies from the snow slopes at an elevation of over 11,000 ft…

Later on, people from the second helicopter pair told us that during the take-off we were blown smack into a two-story headquarters building, a wheel and chassis support got stuck and tore off the water spout and a piece of the roof, the propeller blades chopped off the antennas… It was a miracle that the pilots pulled it off.

Anyway, as soon as we started steady ascend, my fear was gone and I dozed off. We flew through the night. I remember how a sharp sideways jolt woke me up; what I saw through the window looked like chains of lights streaming towards us from the darkness. My sleepy interpretation was peaceful: maybe those were fireworks or simply a faraway train down there… As we were getting off, I noticed bullet holes in the helicopter’s body.

It’s been many years since that night, but I still vividly remember the fear. I also remember making a promise to myself to try and avoid any situations where I had no control. Now I understand that often I could not keep this promise.

With the foundation of strength and security in Systema, it is easy to reflect on your life (both past and future) and discover many things about yourself. I believe this is the only healthy way: through calm training, unraveling your own memories, impressions and thoughts, gradually figuring out your fears, tracing their roots, and learning to live fear-free today! This is what recognizing your fears and mustering courage is all about. I hope that during the upcoming Systema Summer Camp, we’ll have enough time for both.



About the Author:

Konstantin Komarov is a Major in the Special Service Police Force having worked in Russian Military Reconnaissance and holds a PhD in combat Psychology. He has been a Professional Bodyguard for Moscow's Elite, and is one of the master instructors at the Systema Camp held regularly in Canada.





Thankyou Konstantin,

Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

Saturday, 20 July 2013

Register Online For Daniil Ryabko's Systema Seminar in Sydney this November 2013

This November Daniil Ryabko returns to Sydney to share with us The Secrets of the Russian Masters


Dates: 23 & 24 November 2013 (Saturday and Sunday)
Times: 10:00am to 4:00pm both days
Place: To be Announced
Topics: Strikes and Knife Work
Price: Early bird special of $340 before 30 September 2013, then full price of $400 from 1 October 2013 onwards. Please note that all payments are non-refundable.


It’s really simple to pay online, just take a moment to set up a Paypal account to pay by credit card.



Alternatively to arrange to pay via bank transfer contact Justin by e-mail on jho_systema@hotmail.com


Daniil Ryabko is the son of Systema Founder Mikhail Ryabko. Daniil has been training in the Russian Martial Art, Systema, with his father since a very young age and is today one of the most experienced Russian Martial Art instructors in Moscow. He has also served and trained an elite unit of the Spetsnaz.                                               

Monday, 8 July 2013

Knife Defense - Instinct then Knowledge by Senior Systema Instructor Martin Wheeler

There are essential rules to knife defense. Rules that probably pre-date any known knife defense system - ie. recognize the threat as immediate and life threatening, get out of the way of the on coming attack then control the ability of the attacker to come at you again. But from the first time someone took a sharp weapon and thrust it at another, the defender most likely discovered even the most basic of rules generally play out in a complex manner in a real fight..

Many effective knife defense arts work within a simple paradigm. Divert, seize, control and disarm. Systems in some form or another develop from that series of ideas into full fledged and in some cases highly effective knife fighting arts. But instead of following a strict paradigm of rules Systema develops its concept of knife defense from deep natural structures based in the innate human desire to survive. Trying to impose rules on the nervous system can quickly become a zero sum game in a knife fight. It is better to survive first then apply knowledge to the situation. Trying to apply knowledge to instinctual behavior can work, but trusting and developing your instinctual behavior will lead to much more sophisticated, spontaneous and psychologically confusing (for your opponent) defense.

Unfortunately relying purely on instinct is also a losing proposition. I would relate it to realizing that a car is barreling towards you at high speed. What do you do? If you try and figure out the best technique for avoiding the car then apply it, for all the ways and all the completely random positions you could find yourself in the path of a speeding vehicle (it would be very difficult to train a technique for every eventuality).. If you are still thinking about these things you are already under the wheels. No, you recognize the threat by what ever means, sight, sound, a feeling.. and your body immediately leaps out of the way as instinctual survival takes over. But now you are in the air, you still have to survive the landing. This is where knowledge must kick in to recognize your attitude in space and further protect yourself.

This analogy is more akin to Systema’s approach to knife defense. To go back to the primal urge - recognize the threat as immediate and life threatening, get out of the way of the on coming attack, and control the ability of the attacker to come at you again through various and varying methods.

Each of these stages can be trained to become deeply routed, naturally forming principles that allow a completely spontaneous, highly effective and essentially hidden method of defense.

There are many ways to train for the eventuality of knife defense; develop mobility principles for universal motion, exercise to merge with an attackers motion, study a fundamental psychology of knife defense, practice knife disarming and limb destruction, understand softwork principles, work with a resistive opponents, strike, spar etc. But the core of all of this work is to develop from your instinct first and then apply knowledge.

As Vladimir once said to me after an exhaustive day of knife defense drills ‘All this work! In a real fight you probably only get one chance.’ And there it is, better make it a good one.

-Martin Wheeler



Author: Martin Wheeler is a highly experienced Systema Instructor, certified under Vladimir Vasiliev. Martin is teaching regular Systema classes at the Academy Beverly Hills, California and at international seminars. He has over 30 years of various martial arts practice, teaching and training in Systema since 1998. Martin is contracted to teach SWAT teams and Special Operations Units and is also a produced Hollywood screen writer.


Thankyou for sharing your wisdom with us Martin,


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art 
www.systemasydney.com

Sunday, 30 June 2013

What is Short Work? by Systema Masters Mikhail Ryabko and Vladimir Vasiliev

Practical and real for confrontations, Short Work is one of the most appealing and challenging in Systema application. It is not to be confused with work at close distance, in fact it has very little to do with distance. To clarify, we recently asked Systema founders to define Short Work. This is what they said.


Mikhail Ryabko: 
It includes movements of minimal quantity and amplitude yet of top precision and power. Short work is the opposite of moving around a lot, waving, long, broad, fidgety and redundant movements. Instead, movements are concise and calm, contact with the target is instantaneous, with pin-point accuracy and great strength. Short work usually seems subtle to the observers and comes unexpected to the attacker. The physical effort to apply short work should be minimal, while the efforts to achieve this level of skill are significant. Systema practitioners gain this skill though learning to control their physical and psychological tension, correct body placement, dynamic breath patterns, developing power-filled fists, freedom of movement, tactical diversity and other key Systema features.


Vladimir Vasiliev: 
More specifically, Short Work is the result of the opponents’ tension and your relaxation. In a confrontation, your attacker is either tense and you need to see where or you can force him to tense up wherever you need him to. Then you bounce your strikes and movements off his tension. This allows you to deliver multiple strikes all in one movement. For example, you deliver a punch and your arm does not stop or pause upon contact, it does not return back towards your body but continues to travel and deliver more strikes in various directions. There is great benefit in learning Short Work, for it allows you to defend from multiple opponents. It enables you to do multifunctional work – defense, offense, redirection and stopping of attacks. The more tension the opponent has the faster your short work can be. But this does not mean that punches are quick and light, in Short Work the punches are heavy and strong. Proper Short Work is precision in any direction, where for instance, you can tense up a part of your arm or move it regardless of the position and tension in the rest of your body. It is extremely hard for the opponent to defend against Short Work. It has a devastating effect on a tense body. The only way to handle Short Work is to eliminate tension.

Very interesting to study and very useful for any confrontation, Short Work is truly a sign of mastery.

The following is a clip of Vladimir Vasiliev demonstrating shortwork at Systema HQ:



Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

Monday, 24 June 2013

Systema in Blitz Martial Arts Magazine: Technique Workshop July 2013

This July we are featured in Blitz Martial Arts Magazine in their Technique Workshop: Defence against a shoulder grab and punch:




Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

The Seven Principles of Systema Breathing

The following principles are taken from the book Let Every Breath, a comprehensive guide on Systema Breathing Practices by Vladimir Vasiliev with Scott Meredith.



  1. Pathway - Inhale through nose, exhale through mouth.
  2. Leading - Let breath slightly lead physical action in time.
  3. Sufficiency - Take as much breath as you need at the moment, for the action, no more and no less.
  4. Continuity - Keep breathing, without interruption or breath holding, no matter what you are doing unless doing a special breath hold training.
  5. Pendulum - Let every breath cycle complete itself and reverse naturally, just like a pendulum swings and reverses naturally without interference. Allow and experience the reversal pause at the end of each cycle.
  6. Independence - No specific type of action is invariantly tied to any particular phase of breath cycle (For example, you should be able to punch or roll as well on inhale as exhale).
  7. No Tension - Keep your muscles and your body overall relaxed.


Click to purchase at Systema Headquarters online store
Let Every Breath is based on the teachings of Mikhail Ryabko. 

Secrets of the Russian Breath Masters. A groundbreaking new manual that reveals the Breathing Techniques of Russia’s traditional "SYSTEMA".

Born in the discipline of Russia’s ancient holy warriors and brought down to us today through the ranks of their military’s most elite modern special forces, these battle-tested principles and techniques are available to you for the first time. Whether you are looking to raise your athletic skills to the next level, or simply seeking to increase your potential and to enjoy life, Systema Breathing is guaranteed to uncover the endless reserve of energy, health and happiness.

This book presents step-by-step training drills given to you in a thorough and comprehensive way. You will learn the unique methodology of Systema breathing including the seven Systema breathing principles that provide the foundation for every physical activity of your daily life.

Easy reading full of entertaining stories and thought provoking ideas.

The most important book you will ever read.


This Book can be purchased at the online store of Systema Headquarters Toronto. See the following link:


I Strongly recommend it,


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

Friday, 21 June 2013

Systema - The Go Warrior Documentary on the Discovery Channel

Here is an oldy but a goody. The complete Go Warrior documentary on Systema. If you haven't see this, check it out

  

 Hope you enjoyed it :)


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art

Tuesday, 18 June 2013

Systema in Blitz Martial Arts Magazine: Interview with Daniil Ryabko

During Daniil Ryabko's time with us this last March 2013, we were able to help get him in touch with Blitz Martial Arts Magazine. Check out the interview, 5 Minutes with Daniil Ryabko.




Daniil will be returning again for Seminars in Sydney, Melbourne and Brisbane this November 2013. For more information check in at:


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

Saturday, 15 June 2013

Women and Systema by Systema Instructor Kaizen Taki

CHANGING & SAVING LIVES

I’ve been involved with training and teaching in Systema for more then a decade now. Over the years I have seen this practice literally change and save lives.

Systema offers a way to cleanse and strengthen a human being on all levels. It can provide some of the most rewarding experiences you will ever have and help build the strongest and most open relationships.

For many of us, Systema is defined by how it has changed our lives. Because Systema is based on the fundamentals of human experience, it is defined by our lives. In other words, to practice Systema is to live it. As such, Systema is about living out the full range of human experience. This also means that Systema manifests itself differently in each practitioner. Systema is, then, meant to evolve as its practitioners evolve in number and grow in the diversity of their backgrounds and contexts.


100% SYSTEMA

Systema has been introduced to the world by its military applications for the Spetsnaz. Unfortunately, for some, the images of camouflage, guns, and knives have defined Systema. However, any serious student of Systema knows that Systema reaches a much more profound depth of humanity than its military image. Quality Instructors will say that the combative application aspects of Systema only make up about 10% of the practice. There is no doubt that Systema has very relevant combat applications, but the practice of Systema encompasses much more. It’s time the other 90% becomes accessible to a wider audience. The combative 10% is a critical and necessary part of the whole, but it needs to be emphasized in its proper proportion to the rest of the work. Systema is about living out the full human experience.



WOMEN'S PARTICIPATION MAKES SYSTEMA STRONGER

Because the combat culture has been the dominant image, the culture of Systema has remained male-centered. This has made Systema understandably unapproachable to most women. This is extremely unfortunate, especially considering in my experience, women often excel at the practice of Systema.

Many of the core attributes of Systema training are often naturally displayed and picked up by women faster than men. Some of the problems that interfere with quality work in a male dominant training environment are either significantly reduced or simply don’t happen with greater female participation. A female presence brings not only balance to the training environment, but can provide a good example for many core attributes in Systema.

For instance, I’ve repeatedly seen women open up and listen to their intuition quicker then most men. They are often more willing to trust their feelings and listen to their internal state. This is one of the most important aspects in our training. The lack of sensitivity, awareness, and intuition is often the limiting factor for much of the work done in training, and for daily life applications.

In my experience women will display more patience, honesty, and humility when it comes to their personal limitations, and current internal state. All of these things are critical to excelling in Systema practice.

I’ve also seen how empowering Systema can be for women. As with all participants, training helps build confidence and remove the controlling grip that fear has on us. Becoming comfortable with who we are, both our strengths and weaknesses, helps us embrace our humanity, allowing for humility and compassion towards others.



OPEN ACCESS TO LIFE SKILLS

For all these reasons and more, I think it’s time we create a culture that focuses on opening up the 90% of Systema that often goes unseen by the public. The training environment needs to be accessible to a wider audience. Especially to women.

Systema is about living and all that life encompasses. Violence and death are part of the process of life, of course, but it’s not the only thing. We should not be spending the majority of our time fighting life, we should be living it.

Our goal with the women’s classes and workshops is to do just that. Ultimately, a good training environment should be accessible by everyone, regardless of gender, age, or physical limitations. We are cultivating our environment so that every class is accessible to all participants.

If Systema training is about discovering, nurturing, and maintaining our humanity under all types of situations, then there needs to be a much greater presence of women in Systema. Humanity is equal parts male and female. A balanced psyche needs both expressions to be whole and complete.

I, for one, look forward to the lessons we can all learn from having a greater female presence in Systema culture. Some of the best feedback I’ve received about training and teaching has come from women participants and for that I am grateful. Thank you.

Kaizen Taki | Redmond School | SystemaNW.com



About the Author:

Kaizen is a Certified Instructor of Systema Russian Martial Arts under Vladimir Vasiliev. He has been a dedicated student of Martial Arts since 1987. Kaizen has specialized in the Breathing, Psychological, and Health aspects of Systema since 2002. For more information visit http://systemanw.com/







Thankyou Kaizen,

Justin Ho
Principal Instructor
Systema Sydney Russian Martial
Art www.systemasydney.com

Monday, 10 June 2013

KNIFE IN A FIGHT - Systema real body & mind training by Scott Meredith


One day many years ago, a good friend of mine who worked for years as a corrections officer with the most dangerous inmates in a notoriously rough facility, and who knew of my interest in esoteric martial arts, took me aside with a smile and offered to give me "a lesson in how the real world works".

He then demonstrated on me physically a dozen different prison knife killings that he had either observed or cleaned up after. The setup, the attack, the follow-through. Though he was a cheerful guy and it was all done with a smile, it was one of the most horrifying experiences of my life because I had no idea what was happening in any of the attacks. They came out of nowhere, I saw nothing, and all I felt was the total BAD INTENTIONS as his pseudo-blade (just a stick, because to him we were just playing around) impacted me over and over within less than a second.
These attacks were so incredibly sneaky in setup, yet so natural in action that, cheesy as it may sound, I hesitate even to write them up in case somebody picks up on it and does it to somebody for real. From that moment to now, I have had nothing but absolute fear and loathing on the subject of real world knife attacks.

But so what? After all, he was a corrections pro demonstrating a very specialized situation, right? Shank attacks at close quarters in a crowded, more or less locked down venue. No relevance to your life, as you aren't in prison and don't plan on going. But what I took away from it was that people who really know what they're doing, in prison or not, would go at you exactly as he'd shown. So now we get to KNIFE IN A FIGHT (I'll abbreviate it 'KIF' in this article), a new Russian Martial Art training video by Systema master instructor Vladimir Vasiliev.

I've watched many knife defense videos and done lots of edged weapon related training. But nobody hit my hot button, from my experience above, until in the introduction section of KIF, I heard Vladimir say:

"If you see a knife in his hand, lots of people have suggestions - to run away, grab, do something like that. Perfect, that's good - but sometimes the problem is that you didn't see the knife. Then it's already too late. When people start to stab you, it will be too late to run - or maybe you can, but not too far. You need to understand both how the knife came into his hand, and why you didn't see it."

Though I couldn't have articulated it so technically, that's a perfect statement of my feelings after undergoing the demonstration described in my opening. KIF is geared to the most realistic, most difficult, most frightening, most professional scenario. Why couldn't I see the attack? Why was I utterly unable to react?

KIF contains dozens of exercises clearly described, thoroughly and awesomely demonstrated, that will lead the viewer to an understanding of this horrifying topic that is far deeper than any other teaching material I've seen. Everything is laser-focused on how to develop the acute sensitivity that is your first and last defense and really your only salvation in a knife attack carried out with serious intent.

Vladimir's body effortlessly expresses that quality of extreme sensitivity in every one of the demo segments, but rather than hot-dog to impress (though it does), Vladimir always treats the demonstrations as his real-time teaching platform. He makes his crucial training commentary in the action context of unscripted movement. So the core integrated elements of this extremely fast, close, secretive, and subtle work (both attack and defense must be jointly understood to master the topic) are separately teased out for isolated inspection, and then reassembled in later drills.

Systema overall is an integrated method of full body/mind training and KIF reflects that. In my past Systema education, I've done some similar knife defense work in Toronto and Moscow sessions, but always in the broader context of Systema movement and combative principles in general. The beauty of KIF is that all the relevant work is collected in a seamlessly focused whole for the first time. I could go on and on listing the many dozens of KIF's training exercises, but that would miss the forest for the trees. You need to hear Vlad's real time commentary as he simultaneously presents the drills and demonstrates the work. It all adds up to the greatest contribution to the scariest topic in all martial arts, and I'm not kidding - experiencing a knife attack by a committed street-wise attacker is in fact THE scariest scenario that martial arts purports to deal with. KIF is the first program that really delivers. I have no doubt that KIF will end up actually saving people's lives who would otherwise die in such attacks.

About the Author: 

Scott Meredith, the writer of Let Every Breath, is a certified instructor of SYSTEMA under Vladimir Vasiliev. Intimately familiar with the languages and cultures of Japan and China, Scott is a lifelong student of martial arts. He is a professional technologist who holds a Ph.D. from the Massachusetts Institute of Technology and has worked for over 20 years as a senior researcher in human-machine interface technologies for IBM, Apple Computer, and Microsoft. Scott is highly regarded and respected by both Mikhail Ryabko and Vladimir Vasiliev for his profound understanding of Systema.

KNIFE IN A FIGHT by Vladimir Vasiliev available in downloadable MP4 format for tablets and smart phones. http://www.russianmartialart.com/catalog/product_info.php?products_id=225




Many thanks to Scott Meredith for such a comprehensive review



Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com




Sunday, 2 June 2013

What is Systema? A Word by Senior Systema Instructor Maxim Franz in Belgrade

Senior Systema Instructor Maxim Franz, straight out of Systema Headquarters in Toronto. This clip was during a Systema knife and gun disarming seminar in Belgrade in Serbia, October 2011.

Max gave this wonderful description of Systema:



Clip sourced from Systema Serbia, see: http://www.youtube.com/watch?v=fMASiOFLCg0 or www.systemaserbia.com


Many thanks to Maxim Franz and Milos Malic,


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com






Wednesday, 29 May 2013

Street Fighter Tests Russian Martial Art Systema

Filmed at the Systema School of Mikhail Ryabko by Systema Miami.

  This clips starts AFTER almost 2 minutes of hard striking by the same guy. Him and his friend wanted to see if Systema is real. They were experienced street fighters from Moscow. They were allowed to hit a couple guys hard to see how we take strikes with breathing and relaxation and then they were given a couple 'gentle' strikes by Mikhail Ryabko. He used just the right amount of power to let them "understand" yet let them keep their "dignity". At the end both guys were very interested and wanted to learn more about Systema. Mikhail converted aggressiveness and bullying into interest and respect. A very powerful lesson for any martial arts teacher out there.

 

Clip sourced from Systema Miami: http://www.youtube.com/user/SystemaMiami?feature=watch




Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

Monday, 20 May 2013

A Systema Seminar Message from Emmanuel Manolakakis

The following clip is a video message from Senior Systema Instructor Emmanuel Manolakakis just prior to the conduction of a seminar in May of 2012.




Emmanuel is the Owner & Chief Instructor of the Fight Club Martial Arts and Fitness Centre in Toronto. Emmanuel has spent the last sixteen years focusing on Systema under the tutelage of Vladimir Vasiliev and Mikhail Ryabko. Information can be found about Emmanuel and the Fight Club at: http://www.fight-club.ca/ 


He was also one of my teachers, who had a tremendous positive influence on my journey.


Thankyou Manny,


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

Wednesday, 15 May 2013

A Question of Faith by Systema Instructor Martin Wheeler



A common question is: do you have to be Orthodox Christian or even religious in order to be good at Systema? The answer is no. But the concept of faith and religious philosophy in Systema is an intriguing one.

What is the purpose of faith in Systema other than the well known health and well-being benefits? I think there are many, and they are certainly worth exploring, as the heart of the art is more than certainly rooted in religious philosophy.

To me it seems likely that the concept of Systema has been around for a very long time, a lot longer than the name Systema itself. The art we are learning today is simply too vast to have evolved from an amalgamation of ideas that have only existed since the Cold War.

Historically, it is believed that centuries ago when the ancient warriors left the Russian battlefields, some entered the churches and monasteries to atone for their battlefield experiences. Out of this mix of warrior arts and Christian philosophy, the art that is handed down to us from Mikhail Ryabko was likely born.

When I first discovered Systema, I was immediately struck by its relaxed approach to combat. The other thing that was mostly lacking in the fighting arts that I had studied, was its deep philosophy. A philosophy that not only guides your actions, but more importantly, can guide your entire life.

Despite the amount of movement explored in Systema training (which is far more than in any art I can think of) movement is only one percent of Systema training. The majority of Systema is philosophy. The way you think and feel reflects directly in how you move and interact with others. Fear of death is the fear that rules all our fears, and studying Systema is a pathway to exploring those fears and overcoming them. In doing so, removing any doubts and obstacles as to how and when you act and react and more importantly what you feel. If you can remove the fear of death, it changes your perspective on the world.

On a professional level to see the world differently from others is a definite advantage. As a non-professional, it is no less important to remove fear, especially the ultimate fear. The fear of death. Nothing does that more effectively than religious training and the strengthening of your belief. 

Watching Vladimir’s or Mikhail’s relaxed effective work, it is easy to see the benefits of their devotion. But when I think one of the biggest lessons I had in recent years about the nature of relaxation and how an untrained psyche reacts, was passed to me by Father Vladimir, the head of the Orthodox Church in Toronto.

He is casually impressive, very friendly, affable and most human of men. I always come away with deep insights into life after any conversation with him that effect me to this day. But on one occasion it was his actions that spoke volumes, more than his words.

We had just come from a beautiful service he had presided over and were having lunch with the Vasilievs family on a hot muggy summer Toronto afternoon outside of a patio restaurant. Father Vladimir was sitting opposite, sweating uncomfortably in the heat and chatting animatedly.

... A fly landed on his forehead. Walked around to his eye brow and after a while, flew away. I was fixated by it. I know I would have reacted, flinched, brushed it away if it had landed on me. Something. But he just carried on chatting like nothing had happened. I know he knew the fly was there, I found myself wanting to reach across and brush it away. But Father Vladimir was unfazed, relaxed, and comfortable enough with his own psyche not to react to the annoying intrusion. That was very good Systema.

There is of course so much more to accepting God’s love than this, I present this is as just one very limited view point. But if considering Christian philosophy helps to interpret Systema, then maybe it will help to decipher the meaning behind Master Mikhail Ryabko’s words in this recent interview: 

Question: Is Systema more defense or offensive?

MIKHAIL: If we are talking about real situations, any martial art more is defensive because first you need to survive and then attack. 

Q: What is the most important quality in training and fighting?

MIKHAIL: “As in life in general, the main attribute should be doing everything to glorify God. Note how in the Scriptures, our Lord calls Himself the Son of Man. Do you know why that is? This is to emphasize that all the miracles He created were for other people, none were created for Himself. In one episode the Pharisees and the crowd tried to seize Him, but it was not time for His sacrifice yet. So, what He did was He walked right through the crowd and no one could lay their hands on Him. How did He do that if we know that He did not perform any miracles for Himself…? His movements were so correct and pure that no miracle was needed. He just escaped. This is an example to us of how we should work and act and fight.” “Blessed are the pure in heart…” Systema allows us to attain this. “Also, it is important to differentiate the purpose of our training – either sport or defending your country. Sport generally breeds pride, whereas defending your loved ones, one is ready to sacrifice his life. “Greater love hath no man than this, that a man lay down his life for his friends.” If one is ready to fight for his loved ones, he is only afraid of God and no one else and nothing else. Such a warrior becomes undefeatable. In our training, it is therefore very important to overcome the unwanted fear and emotions. To keep up the fear of God and cleanse our heart from the needless fear, anger, pride and other feelings. We do it through breath work, strengthening/endurance exercises, natural movements and understanding ourselves.”

On May 18 and 19 I am hosting a seminar with Vladimir Vasiliev in Los Angeles and look forward to seeing you there: http://wheelersystema.com/martial-arts/seminars/vladimir-in-los-angeles 


Author: Martin Wheeler is a highly experienced Systema Instructor, certified under Vladimir Vasiliev. Martin is teaching regular Systema classes at the Academy Beverly Hills, California and at international seminars. He has over 30 years of various martial arts practice, teaching and training in Systema since 1998. Martin is contracted to teach SWAT teams and Special Operations Units and is also a produced Hollywood screen writer.


Many Thanks Martin,

Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art 
www.systemasydney.com

Street Crime. A professional perspective by Systema Instructor Joe Mayberry



As a police officer for the past decade, I have interviewed hundreds, if not thousands of victims of street crimes. In most all cases, they always stated to me that they were “caught off guard” or did not see the criminal before it was too late. The majority of these crimes would have never happened if the victims were just a little more vigilant.

Major Komarov possesses an encyclopedic knowledge of psychological aspects involving criminals, their intents and methods. His depth of knowledge of the criminal mind rivals that of many high level criminologists and profilers. In addition to his intellect, Major Komarov also has the personal experience of many decades of field work, not only on the battle field but also on the streets. This adds a lot of legitimacy, urgency and authenticity to his presentations, lectures and classes, which most so called “experts” lack.

As one of the privileged to have been in attendance for this class at Systema Camp 2012, I can personally say that the topics, theories, practice and work are all top notch. As someone who has attended classes at the FBI National Academy, I can honestly say that Major Komarov’s presentation is far more superior and relevant to what is even being presented by our own national Law Enforcement departments.

Major Komarov has the great ability to present very serious subject matter in “layman’s terms”. The work and topic, even though it is very serious, is thoughtfully presented to which any citizen can easily retain and put into action.

While starting work as a police officer many years ago, I was told be a veteran officer that in order to catch a criminal, you first needed to think and act like one. Put yourself in the mindset of the criminal and then it will be easy to see the simplicity of their actions in committing a crime. It is then that we can have a foresight into their intent. Major Komarov provides us with the tools to delve into the mind of criminals in a clear and precise manner. And knowing your enemies intent is the majority of the battle. In short, I cannot recommend the presentation of Street Crime more highly.



About the Author: Joe Mayberry has been intensively training and teaching Systema since 2008. He is a USMC Veteran and Detective with the St. Louis Police Dept. Joe has extensive martial arts experience and currently teaches Police, Military and Security personnel. Joe’s school has recently been awarded the best Self Defense Program in St. Louis. www.stlcombatinstitute.com
On June 22nd, to celebrate the 3rd year anniversary of Systema St. Louis, Joe will be conducting an 8 hour outdoor workshop. The curriculum is intended to enhance your power, speed and ability to survive, not to mention your armed and unarmed fighting skills. This training is highly recommended by Vladimir Vasiliev.To register visit http://www.stlcombatinstitute.com/169401.html


Thankyou for your review Joe :)


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com

High Tension, Building Strength, Managing Fatigue and Related Questions for Systema

The following Q&A dialogue is between myself and Nathaneal Morrison, Martial Arts/Military Combatives Instructor and Founder of The Morrison System of Physical Training.

Justin Ho:
I have something I am working on which I am asking numerous people about, whom I think may be able to shed light on the matter for me. Like many Systema practitioners I am working on creating a body that is incredibly strong with minimal excess tension, and as adaptable and as free from fear reactivity possible. In order to do this I have been employing a number of strategies; running, swimming, the 4 core exercises, tissue annealing, ground flow, breath work and the full scope of my Systema training.   

I have have been planning to incorporate the work off of Sonny Puzikas's DVD the Forge. I was very impressed with the work and explanations; unconventional 3D movement, strengthening of the connective tissues, creating a strong and adaptable core to serve as a platform to the primary and secondary movers etc.... But most of all the description of “creating a body that is incredibly strong with minimal excess tension”. I wanted to get the most out of the work that I would be doing so I started to consider how frequently I would perform the exercises, and when to alternate between them. A friend of mine mentioned Pavel Tsatsouline's explanation regarding “Greasing the groove, low reps, high intensity, high sets, staying fresh". Given your background I assumed that you were familiar with this gentleman's work. Then when reading the Naked Warrior I came across a photo of you doing a one legged pistol squat holding a kettlebell....Ahhhhhh sooooooo.....   

Anyhow, I acquired some of Pavel's books (Power to the people, Naked Warrior, Relax into Stretching) and began reading. Originally I just wanted to get a bit more information on “Greasing the Groove”, but I continued reading on and was fascinated by his work on developing Strength through “whole body tension” and getting the surrounding muscles to send neuro impulses to the main contracting muscle causing it to contract harder (cheering not cheating) thus developing more strength in less time. By the way correct me if I'm wrong about any of this, as the information at least in this format and description is new to me.   

The information and tools Pavel provided seem like an amazing way to increase functional strength at an incredibly rapid rate. To me Pavel's work and the work I have learned in Systema are 2 different sides of the same coin. Tension/Relaxation for strength i.e. The deepest relaxation can only be achieved in contrast to the greatest tension. However there were a few things I was curious/concerned about regarding integrating this kind of work with my general Systema Training and also the work that Sonny presented in the Forge. I was hoping you might be able to help me out here, as I am not as well versed in such areas:

Nate Morrison: 
a) In response to this: “The deepest relaxation can only be achieved in contrast to the greatest tension.” While this may be technically true at some level, it is not compatible with life and function. The highest tension yields unconsciousness. In a practical setting high tension is very difficult to turn off. Consistent high-tension training resets the resting tonus of the muscle so that it remains shorter (partially contracted). A highly trained athlete is able to functionally contract and relax the muscles further to both ends of the spectrum and up to 900% faster than the average person. This describes the efficiency of the nervous system.
b) Remember that a muscle recovers best when maximally relaxed. So carrying excess tension interferes with acute and chronic recovery. Recovery is required for the best possible second or 102nd rep. Relaxation in actual performance is a state of being in the entire organism.
c) Tension is only needed when you need it. Most of the time you don’t need it but when you do, be able to use it effectively.

Justin Ho:
1. With Pavel's advice using whole body tension such as in the pistol, one armed push up, deadlift or side press. Will this focus on developing predominantly muscle strength, and as a result neglect or reduce development of the strength of the joints, tendons ligaments and connective tissues? What triggered this question for me was work with the static holds, i.e. push up. It seems to me that staying there will result in the muscles fatiguing leaving no choice but for the connective tissues to take the load and eventually grow stronger. This lead me to consider this process in the rest of the material presented in the forge and the rest of my training. Conversely is strengthening of the connective tissues faster achieved by relaxation in the form of fatiguing the musculature?

Nate Morrison:
a) You cannot strengthen a joint. There is nothing to strengthen. 
b) You cannot strengthen connective tissue such as myofascia. While it has a contractile property, it is a chronic capability, not acute and it exerts no force on the structure. The tensile breaking strength actually reduces the more it contracts. 
c) Tendons and ligaments will increase their size, and thus their tensile breaking strength if properly loaded over a long period of time (years). This loading is most effective when it is passive. Active loading (high tension) has some effect but it is limited to the force under time of the muscle contractions. Passive loading such as that occurring during manual labor is the most effective. During manual labor the body is as relaxed as possible to be as efficient as possible. One does not unload a truck or a ship with maximum tension. 
d) It is not wise to attempt to load the tendons and ligaments by exhausting the muscles first. Exhaustion of the muscles will cause overloading of the tendons and ligaments and compromise the safety of the joint. You need muscular contraction, but just enough. A skeleton cannot stand without muscular contraction.

Justin Ho:
2. Through acquiring great gains in strength using whole body tension and the principle of irradiation (contracting the surrounding muscles so their neural impulses cause the main muscle to contract harder) is there a risk of acquiring excess/residual/habitual muscle tension through contraction of the whole body to perform the exercises? If so I figured I would counter this by performing various relaxation exercises between sets i.e. tension/relaxation exercises, gentle ground flow, walking, and even at the completion of a work out performing the 4 core exercises slowly with breath and relaxation to regulate the levels of tension/relaxation in the body. What do you reckon? Is there a risk of acquiring excess/residual/habitual muscle tension through contraction of the whole body to perform the exercises? i.e. Excess tension that lingers and thus impedes freedom?

Nate Morrison:
a) Yes. It is a very poor way to train for life in general. 
b) There is a Russian concept that does not recognize the difference between physical training and physical therapy. Top Russian coaches and athletes do not train into dysfunction and injury, then fix it and then do it again. The very idea is dysfunctional. Don’t do it. 
c) If you want to get brutally strong AND fluid, perform that ground work with a weight vest and ankle/wrist weights. In a short period of time you will literally have to throttle back for fear of tearing door handles off. 
d) Tension is important and should not be neglected. But it is better to know when and how to turn it on and off. One should not train in tension inappropriately. Tension is required when the loads are maximal, above 85-90% 1RM. That is when you need it and that is when you should use it. 
e) Always remember that you become what you do consistently. Period.

Justin Ho:
3. Through utilizing the principle of irradiation and tensing the whole body during the exercises is there the likelihood of developing an inability to selectively isolate muscles to get them to work independently (tensing or relaxing) when needed? i.e. using only what is necessary in a given action allowing the muscles not directly required a chance to rest? If so I thought this could be countered by using selective tension methods between sets. But what's your take on this?

Nate Morrison:
a) Yes
b) See #2

Justin Ho:
4. Would the strength developed by using whole body tension be only available by repeating and thus reinforcing whole body tension as a pattern? It's just that to my mind, to be constantly tense all the time would be incredibly tiring, and also would not allow for free and relaxed movement.

Nate Morrison:
a) Yes

Justin Ho:
5. Having so many awesome tools to use for strength development and only having so many hours in the day to use them. (i.e. The 4 Systema core exercises, Pavel's one arm push up and squat, the Work with and without kettle bells which Sonny presents in the forge, also my own groundflow work, not to mention swimming and running) it's like being a kid in a candy store. I know that generally less is more, and it's better to do a few things well than many poorly, but I can't give up any one of them without feeling like I've been robbed. Yes, I know it's incredibly immature, but I'm sure I'm not the first nor last Systema practitioner to have this dilemma. Any advice?

Nate Morrison:
a) You can do all of these activities but do them as relaxed and efficiently as possible. For example, kettlebell training should be performed in the manner it is taught in Russia. Relaxed, lots of breathing, etc… If you are going to do heavy weight lifting (bench, squat, deadlift) you need high tension for sets where the weight is in excess of 85-90% 1RM. Otherwise it is identical in the quest to do more with less and breath properly. Push-ups of all kinds and pistols are also exercises that should be done with relaxation and breathing.

Nate’s Final Thought: 
High tension is incompatible with anything less than maximal lifts, period. In some cases, especially in high fatigue states it is actually worse and will cause immediate failure or unconsciousness. This can be experienced in a max set of push-ups or 100 rep squats. So use high tension only when you are doing sets of 1-5 reps using weight above 85% 1RM.


Nathaneal Morrison

  • 18-year veteran of USAF & US Army Special Operations 
  • USAF & US Army Instructor in the following areas: Pararescue Instructor/Evaluator; Military Freefall Instructor; Mountain Warfare Instructor; Tactical Medicine Instructor; Physical Training Instructor 
  • Strength & Conditioning Coach 
  • Movement & Mobility Coach 
  • Martial Arts/Military Combatives Instructor 
  • Mountain Guide 
  • Founder of The Morrison System of Physical Training 
  • One of the initial cadre to introduce kettlebells into the United States. 
  • The first to introduce kettle bells to the US Military 
  • Internationally published fitness expert 
  • The leading expert on military fitness training 
  • Extensive work with wounded veterans in the area of mentoring and exercise based corrective physical training 
  • Currently works exclusively with wounded soldiers, world-class professional athletes and military/police recruits


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Thankyou for your time and well thought out answers Nate. It is very much appreciated and has truly helped make things clearer for me :)


Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art
www.systemasydney.com