Systema is a Russian martial art. It is not a sport. There are no forbidden techniques, everything is allowed, and it has no competition or belt system like, for example, karate, jiu-jitsu, judo, or aikido.
There are general principles with which the Systema practitioner learns to respond to an attack.
The core of Systema can be summarized in the following four concepts:
- Breathing is important for good oxygen supply but can also be used for a kiai during atemi. Especially in stressful situations, proper breathing is essential to stay relaxed.
- Movement is the first form of self-defense; dodging a kick is better than taking it. Staying as mobile as possible is the motto. If possible, run away as fast as you can.
- Structure is the third pillar. This refers to a person’s posture; the defense aims to collapse it. A hand against the chin will unbalance someone much faster than a series of kicks or punches. Breaking a finger can also immediately end a fight.
- Relaxation is the fourth pillar; many techniques performed on you become much less effective if you receive them softly. Drunk people do this naturally due to the influence of alcohol; the art is to be able to do this in a normal state as well.
Principle of Systema
The fourth pillar (relaxation) does not mean Systema is inefficient; the motto is: receive softly and give hard. Many techniques from karate, jiu-jitsu, judo, and aikido can be used in Systema as long as they are applied in the Systema way.
No one prescribes how a technique must be performed. It is up to the practitioner to find the best way.
Training sessions may look ‘soft’ because much is practiced in slow motion, but in practice, it is done at full speed.
Depending on your level, you can gradually increase the speed to full speed. Many techniques are so efficient that they are better performed slowly anyway.
There are no forbidden techniques. Women can easily train at the same level as men (even though they have a disadvantage in physical strength) because the emphasis is more on sensitivity and effective techniques.
Mentality
Systema is also partly a mental exercise: precisely because there are no limitations, one must discover for oneself how far to go in a defense, and that is a confrontation with yourself.
The fact that you can get injured also requires preparation. You must take into account that you will never remain 100% fit during a fight; your techniques must be adapted accordingly.
A knife fight, for example, more often means that something is suddenly stabbed into you rather than someone threatening to stab you. Other situations can be that you are very tired or threatened by multiple people.
Slow motion
It can be confusing that in videos on the internet you mostly see Systema in slow motion and people falling to the ground relatively easily. This has a very practical reason: performed at full power, there is a high chance you will leave the training hour injured.
But controlled, hard strikes to each other’s bodies, chokes, and locks can be applied to get used to the stress this brings.
Free sparring is also an essential part of Systema, standing or in ground fighting. Low kicks, a knee to the head, high kicks—as long as you can perform them in control, it’s fine.
Hitting the face, ears, pressing into eye sockets, or bending fingers—nothing is forbidden. Free sparring is only possible if you are able to protect both your own and your opponent’s body from serious injuries.
Beginners
Systema is suitable for beginners and advanced practitioners to learn effective self-defense. This is, of course, claimed by every martial art, but Systema is characterized by teaching a personal style.
It works with general principles, and no techniques are taught; the practitioner will develop those themselves. There is no training for exams or katas. Beginners quickly feel at ease among people who have been training much longer due to the absence of a clear hierarchy.
Regarding fitness: if you maintain a good basic condition (in any way), you build it up by doing lots of ground fighting and such.
No arrogance
The attitude toward the environment is also different from some other martial arts. A black belt, for example, has status, and the practitioner gets an ‘ego boost’ as they progress.
In Systema, the idea is to give the opponent the impression that you are inferior and then unexpectedly end it. Not standing out is the motto, let the attacker believe he is winning.
You don’t stand ready in a karate stance; rather, you act as if you don’t quite understand what it’s all about and aren’t really interested. If he realizes you can defend yourself, he will be on high alert (or more likely draw a knife).
Instructors
The most well-known Systema instructors are Michail Ryabko in Russia and his successor Vladimir Vasiliev in Toronto, Canada. In Western Europe, some Systema instructors are represented by the European Systema Association led by Andreas Weitzel (Augsburg, Germany).
Much knowledge is currently still spread through seminars held worldwide.
