Preparing physically for the SOM

[Erik Schlagel]

Hi guys,

I'm planning on going to SOM 2010, and It's my first event. I want to be able to get everything I can out of it. What should I be doing to prepare?

How much time do I need to devote to Breath training exercises? I've been doing a couple of minutes every day in addition to practicing not holding my breath while working and moving during the day.

What should I shoot for in terms of cardio? I can run one mile, but that seems inadequate.

I'm lining up some training partners and trying to put a seminar together to attract more people, so I should finally get some real training partners (my little niece and nephews can only do so much!)

And lower acrobatics, what should I be able to do? My front rolls are good, my back rolls need work and I think help from a live instructor. I'm learning the funny, no, silly walks I can do a back bend, but can't walk in that position. I can't do the lever (from gymnastics) or handsprings or cartwheels. My practice area is either where cacti (and snakes) grow or on asphalt, I'm trying not to kill myself.

Any advice? How can I improve my routine?

Thanks,

Erik
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Four Corners Systema

[Sharon Friedman]

Hi Erik,

my answers and I am sure others with more to give will contribute:

I think the material pretty much speaks for itself when you are asking when to practice breath work. Your entire life is composed of breath work whether you are doing push ups, shooting or sleeping. Do pyramid breath when you go to the market to buy your apples, Do square breathing while driving the car to work, do puff breathing while starting your cold cold shower and so forth.
I am sure you can run more than one mile but wait until you are under bombardment to gauge your true enthusiasm as for running
My best training partners are the stone floor, the wall, a stick a knife and a whip from Mikhail I got many years ago and at least once a week the wife bleeds me with it to both our amusement.
Rolling should be fun and possible almost on any surface as you already know when you watch toddlers. Focus on your breathing and simple enjoy each moment and than the progress will come naturally rather than forced. Remember you need to relax to survive.
http://www.youtube.com/watch?v=NzmuneuhnXE

Sharon.
Systema Israel.
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"And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom." Anais Nin
Systema Israel http://systemablog.blog.com

[Erik Schlagel]

Mr Friedman,

I never considered using square breathing on the way into work in the morning, I'll have to try that.

Speaking of rolls, a couple of weeks ago I tried singing while rolling. That was an interesting challenge. It challenges mentally and physically.

Thanks for your help,

Erik
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Four Corners Systema

[RachelKlingberg]

Hi Erik,
I attended the training camp once, way back in 2005, but I don't recall doing anything special to prepare for it, other than attending Systema class 3X a week as usual. I think anything you do to prepare should be just part of your regular fitness routine. I mean, if you want to be able to run for miles and miles, practice doing that because you want to achieve that goal, not because it will prepare you for the training camp. Breathing is a life skill, if you read Let Every Breath and practice those principles, it will be helpful overall, not just for the training camp. Rolling's always good for solo practice. You can also practice transitioning from the ground, to standing, to squatting, and all levels in between. Being able to work at any level and transition smoothly and fluidly between them is a good good skill for any martial artist.

Although it's great to keep practicing your breathing and rolls and Systema skills, I don't think extensive preparation for the training camp is necessary unless you are alarmingly out-of-shape to the point where you can't even climb a flight of stairs without huffing and puffing. But I doubt that's the case with you. I am not especially fit and I did not feel the camp was too strenous, though I was pretty tired by the end of each day, but also very inspired and invigorated.

I think you will have a marvelous, life-changing experience at the training camp. I wish I could join you but alas money's a bit tight these days with Manhattan rent ever on the increase.

*Vsego nailuchshego* (best wishes),
Rachel
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There is nothing more deceptive than an obvious fact. - Sherlock Holmes

[Erik Schlagel]

Thanks, Rachel.

I guess I'll keep doing what I'm doing and not worry about it.

Thanks again,

Erik Schlagel
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Four Corners Systema

[Chris Misek]

Hi Erik.

I remember few years ago heading of for a week and a bit of intense Systema training.At that time I was very "fit".I ran and walked regularly and I played soccer (football).I also still had same job-which involves physical labour so I thought Id fly through it.

I went there and found the training demanding,it was tough.Mentally and physically.Mental part Im sure you understand very easily by just reading about some of the drills,eg:breeath hold work ect.
It was demanding physically because my body was doing completly different things and was taken out of zone where it could get into routine.Training for my sport-soccer and things Id do on the side were just "routine fitness" training.If you try something else,the body does not like it.

So yes,your cardio condition will help.But also pay huge attention to the other stuff and do various types of Systema exercises.Attend Systema classes-a good teacher will vary things in every class.

Sharon Friedman has EXCELLENT videos regarding solo training and some stuff you can do.Check them out.

I dont know how tough and strenuous this particular camp is.But,if it will be,it will help if you are little prepared.You dont want to be struggling on day two with very tender muscles-muscles you "never knew you had" )

Take care.