This feature appeared in Combat magazine's column The Negotiator in the June 2010 issue. It has been edited for website convenience.
Body weight training
By Aran Dharmeratnam
From an early stage in my martial arts training, I was always very interested in exploring the different ways the body could be trained. My instructors from various arts conveyed to me the importance of developing the crucial physical attributes needed for progress. Then as my own understanding of the martial arts increased I start looking at training exercises that not only honed physical skills but those that sharpened the mind. This led me to more subtle mind body exercises that could be used to energise the body and increase awareness.
Russian bodyweight training
Over the years, although I would sometimes explore forms of exercise that utilised various equipment or training gear; I found myself drawn more and more into the world of body weight exercises. I noticed how highly skilled masters from arts such as Brazilian Jiu Jitsu or the Indian martial arts seemed to acknowledge the benefits of body weight training. There were also seasoned practitioners from the Chinese fighting arts and other systems who had forged their physical attributes using body weight training. So I put my body through various arduous forms of training based on what these teachers would share. Then I got involved in the Russian martial art Systema. It was great to discover that this less well known, yet fascinating art also incorporated a wide arsenal of body weight exercises. In fact, it soon became clear to me that these exercises were something special. These exercises where sophisticated; they had been designed as multi functional tools designed to work the body and the psyche. And so these exercises became my friends. They provided a powerful gateway from which to travel further into this enigmatic Russian martial art. Ten years later and I’m still working with these exercises. They have helped me to strengthen my body -keeping it both healthy and functional.
Diverse exercises: diverse objectives
Systema contains a wide range of exercises. Some can help develop basic physical attributes; others develop more specific qualities. Quite often though, the people who train in this the art discover that the main exercises actually work on several different levels or more. So an exercise such as Systema’s slow squat can be used to strengthen the ligaments and tendons. It can be used to improve the person’s connection with their breathing and in this way they learn to utilise the breathing on deeper levels...It can be used to increase mobility in the body. Furthermore, the same exercise can be used to free the mind of tension or it can increase energy levels. Then on the martial level, the exercise can be used to increase efficiency in kicks and other strikes. Now in order for a person to reap these benefits, they need to be diligent with the exercises. In this way, they will gain a deeper awareness of what the exercise does. They will start to develop a sharper sense of how the exercise interfaces with the body and the consciousness.
Advantages of Systema body weight exercises
These exercises are great for conditioning. They can challenge the person on many levels but over the years I have been working with them, I have found that the good thing about these exercises is that they are don’t leave the person feeling drained or overly fatigued the next day. They don’t over tax the person’s recuperative ability in the way some athletic training might do. I also find that these exercises feel very natural for the body.
Another advantage of this type of body weight training is that it doesn’t require any fancy equipment or machines. This makes the exercises much more accessible. Now I could mention many more advantages or ways these exercises can help a person but I should also point out that the person hoping to find these benefits must be open minded. Sometimes people will come to a Systema class, hoping to learn all kinds of self defence skills or martial art moves. Then when they start working with these body weight exercises, they look disappointed. You see some of these exercises might not look like typical martial art exercises. There is no dramatic shouting; no elaborate stances. On the surface some of these exercises look quite unassuming but hidden within them are many keys to progress. The Systema slow push up, for example, is an exercise in alignment that can reveal a great deal about effective striking. The Systema floor work such as the rolls and various crawling motions can help improve agility needed for a ground based situation. So the point is, these body weight exercises do relate to the self defence training in many different ways.
Holistic approach
The Systema body weight exercises may offer ways to significantly enhance self defence skills but they will also be of interest to people interested in the more holistic forms of training or different forms of exercise. Among the people who attend my training sessions are people who have trained in everything from Pilates to Yoga. Others are interested in these exercises as a way to strengthen the mind or to help them function within their working environments. The training is also useful for people who want to learn more about different types of body movement,such actors and actresses preparing for a role; or people who simply want to move in a more fluid, graceful way.The thing with these exercises is that they offer a way for a person to develop an awareness of their current state. As the person works through certain exercises they will be able to gauge their current level of tension. They will be able to sense how effective their breathing is. On a deeper level the person can also gain an understanding of certain weaknesses and how these weaknesses manifest during the exercise.
The guide
Once the person has learnt the correct method of carrying out the exercises and the principles behind them, they can use the exercises to energise the body and free it of tension. At the same time, it’s important to have an experienced instructor monitor one's progress with the exercises. The instructor can provide external observations acting as a guide as the person goes deeper with the exercises. In Systema, practitioners are taught how to listen to their intuition and how to listen to the body; so at some point they themselves will develop a more profound understanding of which exercises they need to do. But there may also be times, when an instructor can recommend specific exercises or offer a different way of carrying out the movement. Sometimes, the instructor might help the person improve their alignment or modify the breathing approach.
In sharing Systema with people from different backgrounds, including experienced martial artists, people working in security and those involved in a fast paced, intense working environment, I have developed a good understanding over the years of how people’s lifestyle and pace of life affect their bodies. In observing the person’s movement and the way they engage certain exercises, a great deal of information is revealed. You can see how certain stresses or life experiences have caused restrictions in body movement. Or you might see when the person’s mind is out of synch with their breathing and this can off set the person’s timing and their ability to move the body in a flowing manner. Often an experienced Systema instructor will be able to pick up a great deal of information based on how the person is breathing. But as mentioned earlier, fortunately within this Russian system are many unique exercises designed for removing specific forms of tension and for restoring the body to its more natural state.
A long term path
Systema’s exercises offer many lessons and as the person develops along this path, they will start to pick up different information and insights as they train. There is much depth to these exercises so it makes the training interesting and rewarding.
Aran conducts private one to one sessions and intensive training in Systema within Central London. Areas covered include: Kensington, Knightsbridge, Belgravia, and St Johns Wood. To book a private lessons contact:
07939 678 356 or email: aran@globalkick.com