As we have a large number of new members joined recently thought it would be useful to highlight some of the training methods of Systema. It is also useful for the rest of us to be reminded of these occasionally, as it can be very easy to get into a comfortable routine in training (and teaching) and allow ourselves to stagnate.
This is a broad view of training and should not be thought of as too rigid; however it is useful to understand how Systema “works” as a learning methodology.

Unlike most arts Systema has no technique base, form, kata or syllabus. The emphasis is on learning through direct experience rather than being directed into specific shapes or movements. In order to facilitate this Systema drills can be divided into four categories:

PREPARATION
This covers work intended to prepare the practitioner for training. This can be anything from warming up the body, stretching, strength training, relaxation or tension work and so on. Preparation should be mental / psychological as well as physical. This type of work is the easiest to practice outside of class as it can mostly be done alone. In fact I would encourage everyone to spend at least 10-15 minutes a day in solo exercise, for health benefits if nothing else

Another form of preparation work is taking strikes, gauntlet work and so on. None of these resemble a “real” situation but they are important tools in developing ourselves.

KNOWLEDGE
This covers what we might call technical knowledge - how a choke is applied for example, or where the weak
structural areas of the body are. Usually these are learnt or “discovered” on a training partner. Another example might be the location of pressure points. Simply pressing around on a partner will reveal many of these. In these cases our partner is typically not being active, other than giving feedback.

This type of work might also include discussion or practice on communication skills, (such as reading body language), health work (such as first aid or massage) or procedural / operational information (for example close protection work)

PLAY
This is where we take knowledge and begin to learn how to apply it. This can take a wide range of forms, from
simple walking-type drills to free sparring. Speed and resistance levels can vary (discussed below) and there may be other limiting factors put in place to help focus on a particular area or skill set. It is important that these are adhered too otherwise the value of the drill can be diminished or even totally lost.

The guiding line in this type of work should be that it is not competitive, in the sporting sense, nor is it an idea of “attacker and defender”, but that both partners learn from the drill. A good analogy would be the way that young animals learn to fight - they “play”.

SIMULATION
In this area we attempt to replicate a situation. This may involve working in a particular environment, setting a
particular scenario and so on. This allows us a chance to test all our previous areas of training, evaluate our actions and learn from the experience. Once again levels of intensity will vary and it is even more important that all participants are aware of the boundaries of the drill.

It is also important to say that even the most intense “realistic” training is just that – training and not reality. We should also take care in training that our reactions are “real” and natural – for example it is easy to grab the blade of a training knife or ignore getting stabbed or sliced in a drill in order to “win” but neither is applicable in reality

SPEED AND LEVELS OF RESISTANCE
Starting almost any new pursuit involves a period of slow practice. Systema is no different, but can be different in that slow training is something we return to throughout. For convenience I put speed into four levels:

Slow motion
Walking speed
Brisk or lively
Full speed

The same applies to levels of resistance. This ranges from a partner being totally compliant through to full resistance. The term resistance can also be applied on a psychological level by working with different mindsets - aggressive, professional, non-responsive, etc

We also mix these two things together. For example it is possible to train at slow speed with full resistance. Or fast speed with low resistance. Sometimes one partner will be asked to train at less or more resistance than the other. The important thing is to keep our movement and reactions natural at all times.

This is all for a specific reason – to allow us to learn. If you are not sure how or why this is the case in a specific drill you should always feel free to ask the instructor.

SAFETY & ETIQUETTE
When training it is always important to consider the safety of your partner/s and yourself. This means working to the limits of the exercise as given by the Instructor and also being sensitive to your partner. For example if your partner has no experience in falling you need to take extra care when doing throws or takedowns.

Unless other wise directed you should always stop when your partner asks you to. If at any time you feel uncomfortable or at risk in a drill - then stop. If you feel your partner is not working as instructed, mention it to them (sometimes they may not even realise). If you feel your partner continues to behave in an inappropriate way please inform the Instructor immediately. Be aware that newcomers to the class may not be familiar with our training methods and make allowances

Where appropriate we use safety equipment - goggles, pads, training knives, etc. While they can change the feel of training (for example body armour can absorb the impact of a strike to some extent) they do allow us to train with more speed and contact. It is very useful to get your own set of training equipment. A training knife, set of focus pads, light gloves and a headguard should be enough.

UNDERSTANDING THE DRILL
So these are our four methods and, though there can be crossover of course, they should usually be clear when training (if not you should always ask the instructor)

It is important that you understand which area we are training so that you and your partner can get the best from the exercise. If we take a simple punching “knowledge” drill as an example:
The drill is for one partner to walk towards the other, who places their fist upon the body and pushes the walker away. The main purpose of the drill is to learn the effect of applying strikes into particular muscle groups or areas of the body and how different angles change the effect of the strike.
Imagine if the walking partner covers their body with their arms, allowing no or minimal contact with the fist, or if they move to avoid the fist. The person may think they are doing well by not being touched, by “winning”, but in fact they have destroyed the value of the drill for their partner.

We should not be selfish in training; neither should we be over-generous. Keeping everything within the boundaries of the training method will allow everyone to develop to their maximum potential.

Copyright@2007 Robert Poyton