The Systema approach combines training in hand-to-hand combat, ground fighting, weapons, and military warm-up exercises. There are no fixed training patterns or combinations of movements, and training is based on the reality that combat situations cannot be anticipated. Systema trains students to relax while striking, rather than focus on generating power, and to smile in combat, rather than adopt a fierce visage or an aggressive yell.
Unarmed hand-to-hand combat training develops the foundation for self-defense. Experts consider it the most valuable contribution to worldwide combat preparation. It includes a multitude of innovative drills that develop endurance, sensitivity, and striking power. It emphasizes breathing, continuity, economy of motion, and the ability to respond to unpredictable moves.
Ground fighting training delivers unique strategies for overcoming any conceivable attack from all angles and positions, defeating multiple attackers, and disarming weapons - all from the ground. It focuses on taking on multiple attackers who grab, choke, kick, punch, stab, immobilize limbs, and attempt to shoot. Basic form and movement exercises progress to dynamic free-flow drills to unlock potential and release fear.
Disarming weapons training involves acquiring skills for using and defending against knives, sticks, and guns. It offers methods for gaining complete control of single or multiple-armed attackers and for transforming surrounding items into highly effective tools. Perhaps most importantly, it provides strategies to conquer the most powerful threats: one’s own tension, sense of vulnerability, and intuitive fear.
Military warm-up exercises allow for complete physical readiness and energy balance in just a few minutes. Previously only known to Russia's secret groups, these exercises build strength, flexibility, and endurance, and help students to develop an awareness and sense of confidence. Combined with unique Russian breath training, these specialized exercises provide the foundation for every physical activity in life.