New to Systema? What to Expect at Our Movement & Breath Workshop

Emmanuel Manolakakis
Aug 5
2 min read

New to Systema? Here's What to Expect at Movement & Breath Foundations

If you've never set foot on a martial arts mat before, the idea of walking into a Systema workshop can feel intimidating. It shouldn't. Movement & Breath Foundations, our half-day workshop on Sunday, August 16, 10 am–1 pm at FightClub Toronto in East York, was built specifically so that no prior experience is needed — just a willingness to slow down and pay attention.

Here's exactly what the morning holds.

Do I need to be "in shape" for this?

No. This isn't a fitness bootcamp, and there's no competitive sparring. The workshop centers on Systema principles of relaxed, breath-led movement — the pace is deliberately slow enough that a first-timer and a longtime student can train side by side.

What actually happens during the three hours?

Part one: Arriving in the Body. You'll start with a body scan and breath reset, some floor rolling and spine work, and slow walking with light partner contact. The goal here isn't performance — it's noticing where you're holding tension you didn't know you had.

Part two: Breath as Tool. This is the heart of the workshop. You'll practice four-count breath cycles, learn to keep your breath steady under physical stress, work on breath recovery drills, and eventually move into breath-led free movement — letting the breath lead the body instead of the other way around.

Part three: Movement Without Tension. You'll finish with tension-release mobility flows, partner flowing drills, and a three-person integration drill focused purely on staying breath-connected and fluid under unpredictable contact.

Movement & Breath Workshop at FightClub Toronto

What should I wear or bring?

Comfortable clothing you can move in, and a willingness to work with a partner. You'll spend time on the floor, so nothing restrictive.

Is this really donation-based?

Yes. All proceeds from the workshop go directly to Michael Garron Hospital — you're supporting a local East York institution just by showing up to train.

Will this feel like the self-defence or youth classes?

Not exactly — this workshop is more introspective than our self-defence or youth programs, which focus more on applied technique. Think of this as foundational work that underpins everything else we teach, including Systema, archery, and even the Eudaimonia philosophy behind our training — the idea that calm, deliberate control of the self is the real goal, and everything else follows from it.