Systema Training at FightClub

Body weight exercises and drills are favored over machine and cast iron weights. A large array of conventional push-ups, squats, leg raises or body raises are used in conjunction with unconventional ones. Keeping good body alignment and posture allows breathing channels to operate properly and to strengthen the muscular, skeletal and nervous systems of the body. The breath is incorporated and should drive the body’s movements.

Building strong tendons and ligaments is favored as opposed to big muscles. The theory is that muscles rob the body of energy by requiring a lot of oxygen to function properly resulting in fatigue and limited mobility of the person. Tendons and ligaments give the body energy, require less oxygen to function and therefore the body does not fatigue as quickly, and mobility is not compromised. Strong tendons and ligaments stay with a person longer. Big muscles actually damage and stress the body unnecessarily and ultimately limit the body’s natural ability to protect itself.

Flexibility training focuses on increasing your range of motion. Therefore dynamic stretches are favored over traditional static ones. This is not to say static ones are not good, just limiting. The goal is to build functional flexibility. A stretch is not held but is kept in motion from one position to the next. As you begin to stretch in a single direction and reach the end of your flexibility, simply change the angle and start another movement in a different direction. Stretching the body in this fashion allows you to see and feel what range your body has with movement and stretches the little ‘hidden’ muscles in the body.

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