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Wednesday, 9 July 2014


This year's Systema Retreat runs from Friday afternoon to Sunday 12th-14th Sept
The work is led by Rob Poyton and Ed Phillips, plus guest instructors.
You will have the opportunity to study breath work, mobility, awareness training, massage, application work and more in a lovely peaceful setting!

Early bird booking discount at

CLASS NOTES 5/8/2014

1. Jogging with pyramid breathing, breath holds
2. Core exercises
3. Upper body work with long sticks
4. Free movement with stick
5. Developing joint rotation with stick

6. Deflection / passing vs one and two sticks, slow to fast
7. Ditto vs punches
8. Rotation around point of contact
9. Multiple strikes from initial defensive contact
10. Learning different types of work for different types of situation and skill level
11. Using partner's shoulder movement as signal to move
12. Blasting forward on the pads
13. Ditto on a partner
14. Sword work as the source of punching work - deflect and cut
15. Footwork for positioning, evade into your counter attack
16. Battlefield mentality vs sparring mentality
17. "Invisible" strikes
18. Taking hits and massage
19. Experiencing adrenal dump in unexpected situations
20. Thinking = nightmare :-)

CLASS NOTES 21/07/2014

1. Breathing and stretching
2. Core exercises
 3. Pushing with the fist
4. Exchanging strikes
5. Footwork vs punches, hands behind back, avoiding strikes

6. Ditto with the hands clasped in front, use of elbows and shoulders to defend
 7. Ditto with full use of the hands in groups of three
8. Speed work - touch the attacking arm then touch the body/face
9. Pad work - hard hits from short range, punching from the hand not the body
10. Ditto against a partner - hit the attacking arm then into the core
11. Takedowns vs a punch
12. Multiple strikes from close range
13. Draining attackers will to fight - hits into muscles, etc
14. Freestyle work
15. Group work
16. The healing power of strikes!