Systema Training

Warm-up Exercises 

  • Specialised exercises designed to provide you with a complete physical warm-up and energy balance in a few minutes.
  • These exercises are combined with Systema breathing techniques to help warm the body from the inside out. The focus of the warm-up exercises is not just on the muscles but also the tendons and ligaments which aids in joint stability and support.  
  • These exercises will not only give you strength, flexibility and endurance, but also a high level of awareness and confidence.

 Hand to Hand Combat

  • In Systema you will learn the fundamental principles of unarmed hand to hand combat through a number of unique drills and ideas.
  • You will learn ways to develop endurance, sensitivity, striking power, the use of any part the body for defence and attack and the freedom to total control any form of empty-hand attack.
  • As in all aspects of Systema the emphasis is on breathing, continuity, economy of motion and subtle movement to produce powerful and devastating attacks.

 Fighting from the Ground 

  • Unique strategies to overcome any conceivable attack from all angles and positions, defeat multiple attackers and disarm weapons – all from the ground.
  • Learn how to fight from the ground unarmed against one, two and three opponents who try to grab, choke, kick and punch you or attack you with a weapon.
  • Learn the tactics to develop breathing, avoid injuries, maximize your body and strengthen your psyche. From basic form and movement progress to the exceptional dynamic free-flow drills. unlock your ultimate potential and free yourself from the worst opponents – Fear and Tension.


  • Systema training includes defence against common street weapons.
  • Explore the incredible ways of turning common items in your surrounding into highly effective tools of protection.
  • Learn to conquer not just dangerous weapons, but even greater threats: your own stiffness, vulnerability and fear.

Click here to learn about Systema Classes in Sydney