• Breathwork is fundamental to any movement practice.
• Mastering your breathing leads to major performance, health and even spiritual growth.
• Quality is more important that quantity.
• Listen to your body. No – really listen to your body.
• In most cases, strength has little to do with size.
• There are many types of strength.
• Strength and movement are not contrary capabilities.
• Mobility is as – if not more – important than strength.
• Attaining the ability to apply the correct balance of tension and relaxation at any given moment for the task at hand is a worthy goal – and it could take a lifetime to achieve.
• I still love martial arts as much today as I did 35 years ago – maybe more.
• I have been blessed to meet, learn from and work with some incredible teachers, coaches, instructors, and fellow practitioners. And they are all also great human beings. No coincidence.
• Occasional pressure testing is essential for honest growth. But this must be balanced with a continuous reinforcement of the fundamentals.
• Planning and practice/rehearsal are necessary for success. But also be prepared to alter plans at any given moment.
• I believe principle-based systems offer the best methodologies – but exploration of techniques is also necessary to reinforce the principles.
• It is important to honor your teachers and respect their traditions – but you must find your own Path.
• Dogma is dangerous.
• “Check your ego” is an often-used phrase. But you must know how to do this properly; it is more difficult than most realize and requires deep and honest introspection.
• If something is labeled as “real”, “realistic”, “reality based”, “real life”, etc. – it probably isn’t.
• The single most important element in a violent or high-stress encounter is the state of your psyche. All else is secondary.
• Understand this at a deep level: Why are you training in the system, method, school, practice, etc. that you are? What are your expectations and motivations? Be sure your training aligns with your spirit, core beliefs and goals.
• If you are doing it right – you will fail. That’s OK. Learn why you failed and find a way to improve.
• Keep showing up…
• Lastly: Don’t be an asshole. Karma works.

No – this is not a post about deviant S&M behaviors 🙂

I began this post as a brief “thank you” regarding the combined bodywork training/treatments I receive from Dr. Mark Cheng and Martin Wheeler and how they have helped me over the last year (well, much longer than that – but that’s the time frame for this article). But, as usual, once I start writing something it just keeps on going… So, this has morphed into an article regarding my experiences of improving the mobility and stability in my shoulders and thoracic spine areas. I should start out by saying that I have exceptionally tight shoulders and less than optimal mobility in the thoracic spine region.

Doc Cheng has been working with me in several areas to assist – with his Prehab/Rehab exercises, coaching me with proper kettlebell techniques and through his exceptional work as a physician. The things he can do with his thumbs and needles are astounding, and in fact, mimic some of the nervous-system level topics I will discuss in the Systema massage section below (at least that’s my perception). Doc’s pre/rehab exercises are awesome and I highly recommend getting this video series if you want to improve your foundational movement patterns. From a kettlebell perspective, the Turkish Getup and arm-bar/broken arm-bar exercises Doc has taught me have made a huge impact on both mobility and structure – and includes an added bonus of improved core strength. The unique bodywork that Doc performs, which utilizes combinations of Eastern and Western modalities, has made a major difference in my overall health, above and beyond the shoulder and back issues.

Those of us who practice Systema know that a major component of this training includes bodywork in the form of massage. However, “massage” means different things to different people – and considering that Systema is a martial art – the massage aspect of it is aligned with that fact. Which is a roundabout way of saying that Systema massage does not include fragrant oils, bath towels and incense burning in the background. I remember the first “massage” given to me by Martin, about 7 years ago. It went something like this.

Martin: “Let’s do some massage today”.

Me: “Ok, sounds good.”

Martin: “It’s extremely painful.”

Me: “No problem, I can handle it.”

Note to self: when Martin says something is “extremely painful” – take him at his word!! Yes, it was painful. But – there were some decades long tensions that were released that day that have never returned. I have received (and have given) many Systema massages since that day, and I believe there are four prerequisites to receiving a beneficial Systema massage, as listed below:

• Willingness to accept the pain and discomfort that will accompany the massage. This is not macho, tough-guy stuff. This willingness is a critical part of your overall Systema training, which involves acceptance of things beyond our control – such as lying there in a vulnerable and relaxed condition while someone works on you. Willingness is also the first step in relaxation, which is a critical element of a successful massage experience (discussed below).
• Ability to understand what is happening and why. You need to know what the main goal of the massage is – i.e. – removal of tensions from your body and psyche. Mikhail Ryabko once said at a seminar: “Tension in your body is a manifestation of fear at some level.” That quote has stayed with me. Many people can grasp the removal of tension in the body; not everyone can grasp the non-physical elements.
• Trust in your partner. And yourself. If you don’t trust the individual administering the massage, you cannot willingly accept what is to happen and you can therefore also not relax. Receiving a massage under excessive tension will not be a pleasant experience, in the same way that receiving strikes under excessive tension is not a pleasant experience.
• Apply the core relaxation and breathing practices as part of the massage experience. Having the ability to recognize, adapt and dissipate tension during a massage is a critical skill. Breathwork is very important here, but the internal tools that have been developed in the combatives areas of training should be directly transferrable to the massage. Remember, Systema breathwork is a fantastic technique – but it is also a catalyst to the development of other internal “tools”. Obtaining the ability to dissolve the tensions and pain (to the greatest degree possible) is a high-level skill to achieve.

Speaking of tools, there are numerous physical tools that can be employed during a Systema massage – fists, hands, feet, sticks, knives, etc. For self-massage, foam rollers (smooth and knobbed), lacrosse balls, “beasty” balls, and of course Martin’s unique exercises with medicine balls can all be used. And then there is the whip. I know what you are thinking – “Wait. What?… a whip for a massage…???”. Yes – go back and review the four necessary ingredients that comprise a productive Systema massage experience.

Keep in mind massage work is intended to eradicate tension. Most other forms of massage are very topical, physically – and do little, if anything, to address deep-seeded tension. Tension that resides in our psyche and is often manifest in our bodies; it can also be presented in our emotions and behaviors. The Systema massage is meant to work at all of these levels.

A couple weeks ago I received yet another massage from Martin. It started with the typical “walking on the body” and then progressed to the whip. Martin was aware of the tension and restrictions in my back and shoulders and asked me about them so he could focus the massage work accordingly. For my part, I made sure I was adhering to the four prerequisites I described above. The whip is unique in that it can extract deep tensions in a very surgical manner. It will also challenge your acceptance and relaxation skills considerably. This is also where trust in your partner is huge: anyone can push someone “over the edge” with the whip. That’s easy. The partner has to know how far to push and to even check in with you if he feels it is needed, which Martin most certainly did. Receiving the massage with the whip produced moments of intense pain, which pushed my limits in terms of acceptance and employing my relaxation skills. But – the eventual release in my back and shoulder area in particular has been significant and has remained three weeks later. I think it is highly indicative the only bruises I sustained from that massage were on my shoulder area (see the photos), which is where some of my deepest tension remains. Interestingly, as nasty as those bruises may look, there was very little residual pain there, and I focused my breathing and exercise routine over the next week on that area so that those bruises healed quickly.

Shortly after this massage session I went back to see Doc Cheng, and he did his magic with the needles on my left shoulder area. Doc uses the needles on specific trigger points to reprogram the nervous system and release tension in the targeted areas (please note I am a layman and that’s how I would describe it). I have observed that he rarely puts the needles where the target area actually is; he knows what the complementary support locations are and works on those instead. Those needles let you know you are alive. I have had many acupuncture treatments in the past, and none of them are similar to what Doc does. The results are fantastic. The “lightness” I feel after these treatments is an indication of how effective this work is. The combination of the “whip and needle” is working very well for me – so much so that I had to share the experience in this article.

In summary, the sustained results of working with these two exceptional practitioners have been great for me. My shoulders are gaining mobility as well as my thoracic region. I am not yet Gumby – and I may never be – but I am steadily progressing which is what is most important to me, especially at this phase of my life. What is really great is I can now feel my body readjusting. I notice my shoulder and neck alignment – and I also notice when I start to exhibit incorrect posture. I also have noticed how my body is trying to “pull me back” to my old, incorrect posture at times. This normally appears as a quick, sharp tweak in the neck or shoulder area – which quickly dissipates and leaves no residual pain. I asked Doc Cheng about this and he confirmed it was most likely what I just explained. All of these re-alignments have greatly improved my overall structure, balance and power.

So, once again, big gratitude to Martin and Doc Cheng. Very glad that our paths have crossed and somewhat merged in this life.

The primary topics of this article are Selective Tension and the Systema breathing principle of Leading.  However, because there is such a high level of integration and interdependency of concepts and principles within Systema (it is, after all, called “The System” for a reason), many other principles and concepts specific to Systema practice will become evident. Additionally, what I describe here may not necessarily be applicable to all who practice Systema. We all find our own Systema…  But I am satisfied that this article adequately communicates what I had hoped to share.  So, here goes.

There are almost limitless ways to practice the “Core Four” Systema exercises: push-ups, squats, sit-ups, and leg lifts. I always remind my classes – and myself – that these exercises are, first and foremost, breathing exercises.  The physical activity and motion is secondary, regardless of how intense or demanding the physical activity may be. The constant practice of these exercises with focused breathwork will develop deeper levels of knowledge, higher levels of skill and the ability to attain and maintain a more relaxed state of being.  So when you are practicing your core four – don’t get into a rut. Strive to attain ever-deeper levels of understanding of the relationship between your breathing, your motion and your psyche. Below are some discoveries and realizations I have made that have helped me; perhaps they can help others.

In the book “Let Every Breath…” there are seven breathing principles presented and explained: one of these principles is The Breath Leads.  When I began practicing Systema, my original interpretation of this principle caused me to apply it in its most literal meaning: all of my movements were “led” by breath – i.e. I didn’t perform any movement until I started an inhale or an exhale.  I now believe this is a great place to begin, but is actually highly impractical for anything other than basic exercises, and this impracticality becomes evident sooner or later.  It could actually be contrary to true Systema training by potentially constraining or programming a specific method of activity (which would violate the Systema breathing principle of Independence – and the overarching Systema principle of Freedom of Movement – but I will not elaborate on that topic at this time).  I now interpret this principle as the breath powers all movement.  In this way, the breath is “leading” everything I do regardless of the cycle of the breath or the activity performed. From an awareness perspective it is critical to focus on my breathing at all times.  Even – or especially – when moving faster or when presented with a high stress situation. The focus on the breath provides the key to negotiating difficult scenarios. It disengages the ego and the mind. It allows authentic natural movement to become unlocked.  It prevents you from entering the red and black zones so frequently discussed in reality-based systems and other combative approaches.  All of this can also be considered “leading” with the breath. Ok – enough on that. How does this relate to selective tension…

Selective Tension.  This concept needs to be taken to ever-deeper levels.  I came to this gradual realization over the course of several events from the past year or so, beginning at Vladimir’s seminar in Los Angeles last year, continuing with my own individual practice and working with my students, and then some light bulb moments came during Martin Wheeler’s Master Class III last November.  It has most recently been reinforced since I started working with Dr. Mark Cheng on increasing the mobility in my back and shoulders.  He has dissected the kettlebell swing and Turkish get-up in extreme detail for me, which has made me examine selective tension and overall structure (another core Systema principle) in a whole new light.   FYI: Dr. Cheng is an experienced martial artist, a highly respected specialist in functional movement and corrective exercise and an editor for Black Belt magazine. Check out his Facebook page here: https://www.facebook.com/DrMarkCheng). Lastly, I train at Martin Wheeler’s school – The Academy at Beverly Hills (http://www.theacademybeverlyhills.com/) – as often as I can, which is only a couple times a month right now, and it seems that most of what Martin is covering these days is directly related to this concept. Of course, it is also possible that my current lens on training is specifically focused on this topic.

Selective tension will bridge the gap between over-relaxation and working in a relaxed – yet highly effective – manner.  Because of the constant reminder in Systema to “relax”, some folks manifest this as a “limp noodle syndrome” physically and/or a non-focused attitude mentally, which is clearly not the desired state.  I also observe that many folks stay properly relaxed for the first movement or two, but fall back to tension thereafter.  I believe linking proper breathing to selective tension will allow practitioners to grow and improve.  While it is absolutely critical to know how to relax deeply and maintain that relaxation to the greatest degree possible while working, we must also achieve the proper balance of relaxation and tension. Applied specific tension – specific in terms of timing, engagement of select muscle groups, and level of force – is a fairly reliable barometer of Systema skill and maturity; in other words, if you are consistently employing applied specific tension, you are doing it right. At the other end of the spectrum you find the obvious case of being unable to relax properly at all and working with excessive tension, which will restrict proper movement, flow and feel.  Exactly what we don’t want.

I look at Selective Tension – and all abstract Systema concepts – and how deeply one grasps these concepts, as the difference between understanding and knowing. You can mentally comprehend a concept and perhaps even be able to explain it well: that’s understanding. But that does not mean you truly know it.  Can you apply it? Knowing something means it has become integrated within you and you function at levels you may not be able to verbalize; yet you can express and demonstrate freely in action.  The Core Four in all of their derivatives, or any drill done during training, offers the potential to know what selective tension truly is.  Selective tension is sometimes confused with isolation. I have used these terms interchangeably, and I should stop doing that. Selective tension is self-describing: you are deliberately choosing (initially in a very conscious manner, but over time in an unconscious manner) which areas of the body to engage in order to complete a physical task. And you then learn there are linkages that must exist for the selective tension to work. This is in contrast to isolation, where these linkages are lost. In Systema, we constantly strive to reduce and refine so that a practitioner is selecting and implementing only exactly the muscles/joints/tendons required to do the work at hand.  All other muscles are meant to be in as relaxed a state as possible – and/or be able to operate completely independently from other active muscle groups. Again, this may sound easy to comprehend when reading it – but putting it in practice is very different.

Why is selective tension so important? The more refined a practitioner can become in the application of this concept, the more relaxed s/he will be.  And when one operates in a relaxed-as-possible manner, the more efficient, precise and powerful that practitioner will be. Selective tension is the physical manifestation of applying real relaxation to real work. Systema differs from other martial arts and other physical culture practices because Systema begins with refinement and avoids the complete- or excessive-tension approach that is the norm in most other systems.  Over time, the practitioner absorbs and applies the structural, neural and psychological interfaces of selective tension and becomes stronger, more resilient and more aware of how the body operates in a holistic manner.

I have personally discovered the best way to achieve selective tension is through the breathing principle of leading, but with the following parameters, which could be applied to any discussions on breathwork: breathe through the nose and mouth – not with them.  All breathing should originate from within the body, and the nose and mouth are just the endpoints of the conduit for inhalation and exhalation.  Breathing in this manner encourages deeper, more efficient breathing (physical benefit) and keeps the mindset directed internally (psychological benefit).  It is important to put this into practice.  If you consciously focus on breathing with your nose and mouth, this localized attention will cause you to breathe in a very shallow manner and it also demonstrates that your mental focus is topical.  I think I finally know what Martin Wheeler meant when he told me to relax my mouth a couple years ago (that one really threw me: “Relax my mouth!?”). Remember to breathe from within and the breath flows through the nose (inhale) and mouth (exhale).  I have found this subtle detail to add significant breath capacity, while simultaneously enhancing overall relaxation, awareness and focus.  I also believe this is one of the major reasons my exercise induced asthma (which I was diagnosed with last year) seems to be nonexistent today.  By devoting a large amount of effort to how I breathe, I have not had to use any meds and I am now running 3x per week without any wheezing.  Systema breathing is truly a gift.

Here’s how I got to this point: practice your breathing first from a relaxed position such as standing or lying down. Be sure you are breathing from deep within before adding any movement. Then add very basic and simple variants of the core four – all the while keeping focus on how you are breathing.  Don’t overdo it – make it about the quality of the breath and not how many pushups or squats you are doing. Once you have this solid, add more challenging variants to the physical work by consciously adding tension to various parts of the body – both externally and internally – while continuing to develop the ability to keep your breath originating from within and not locally to nose and mouth. As you progress, you should discover some interesting ways to keep your breathing “internal” to your core without focusing on the nose and mouth – this sentence is perhaps the key theme of this entire article.  Finding ways to continue breathing in a relaxed manner from within – and moving that breath around your body – is the specific skill to strive for. Example: do some challenging variants of Systema leg lifts (or whatever exercise is challenging for you – leg lifts do it for me) and focus your breathing only at the nose/mouth – and observe.  Then, re-focus your breathing as being powered from within and see what happens: where does the breath “want” to go?  How do you adjust your breath to continue to work in a relaxed manner? How is your own tension affecting your breath? I have done this type of focused breathwork while walking, running, doing kettlebell swings and getups, as well as the Systema core four exercises.  Try a number of different exercises and drills until you find something that clicks for you. Then explore deeper.  One particular important note: I have found it is especially necessary to focus on breathing from the core whenever doing restorative/burst breathing.  If burst breathing is shallow, you may actually cause yourself to hyperventilate which is obviously not a good place to be in.  Remember Konstantin Komarov’s rules for checking your own breath/body awareness: If you are light-headed from the exercise and/or breathwork – you need to exhale more; if your pulse is heavy in your chest/body – you need to inhale more.

Tying it together: the enhanced focus on core breathing and the principle of leading has allowed me to make progress in selective tension applications, which I had struggled with earlier.  And this more-controlled selective tension has allowed me to practice Systema in a noticeably more relaxed and aware manner.  Vladimir once said to me: “Master your breathing and all the rest becomes easy”.  I think I am just now beginning to know what that means.  And although I will most likely not master my breathing in this lifetime – I will continue to work at it as long as I am able.

In remembrance of those who have given all. Rest in peace brothers and sisters.

If I die a violent death

Lord, let it be not in vain

Let the end justify the pain

And may those who remain

Behind know I lived a life of virtue

Of honor, of faith

That I was a warrior by choice

Paying heed to the voice

That lie buried deep within

For there is no sin so egregious

Than allow evil to besiege us

And wither our Heart and Soul

To live a life less worthy

Of the Path that makes one whole

But discover peace within the knowledge

Of right action and clear thought

While I tread that path fraught

With danger and despair

So no fear shall I endure

As I close my eyes ‘pon this world

And pray, I meet my Lord

To welcome me Home at last.

-Michael Muckin, August 2, 2011

Since a good deal of Systema training focuses on understanding fear and transcending that fear, it would be good to have a discussion on what fear truly is and how it manifests within us.  There are multiple categories of fear: physical fear, psychological fear and spiritual fear.  We will discuss each of them and explore how Systema training can assist with all of these types of fear.  We will also briefly discuss what fear is not, but is often associated with fear, since these conditions often arise and it is necessary to be able to distinguish between them.

What true fear is not:

• Worry
• Anxiety
• Panic

I won’t do a lengthy explanation of these topics to keep the scope of this article manageable.  It should be obvious that these conditions are related to fear and also require tools to effectively counter – but they are not true fear.  It is important to understand this difference as you train, and more importantly, when you need this recognition in a real-life situation.

Continuing with the various types of true fear, then:

Physical Fear is defined as the visceral, physiological reactions of the body when operating in a high-stress and/or lethal environment. Vasoconstriction, time-distortion, clutching, symmetrical muscular responses, visual and audio tunneling, etc.  All of these reactions are the result of the fight/flight response of the sympathetic nervous system (hereafter labeled FF/SNS) and the flood of adrenaline into the body.  While this reaction provides some level of protection, especially when considered from the evolutionary perspective, by priming the body to respond to a legitimate threat – it also hinders most modern humans because this condition is so uncommon to them that the FF/SNS syndrome often feeds upon itself and eventually puts the person into a frozen state – and essentially helpless.  Even military and LE personnel who are trained to understand this phenomenon are often the victim of it.  Modern studies state the elevated heart rate (up to a certain point) produced by the FF/SNS response puts the body in optimal combat readiness.  The reported optimal heart rate of 115-145 BPM is applicable based on the following benefits:

• Ideal muscular and nervous system reaction times
• Control of gross and complex motor skills
• Optimal cognitive process
• Visual and audio response times

I challenge this line of reasoning and offer a contrary opinion based on my training in Systema:

In today’s world it is difficult to argue with “science”.  But I would like to present an alternative perspective.  First – let us assume that the 115-145 BPM heart rate is accurate.  What if the encounter lasts for more than a few moments?  Is your conditioning up to par?  Will fatigue begin to set in?  Will the heart rate continue to escalate into the danger zones?  All of these are very real possibilities.   Training programs should provide the solutions to these scenarios and I suspect that many do not.  Another question:  In the animal world – is it the lion or the zebra whose behavior coincides with that described by the SNS response in human beings? (This does introduce another topic – predatory violence in human beings – which is beyond the scope of this article).  Do you see yourself as a victim or prey?  Your psychological preparedness for a dangerous situation is equally as important as physical response.

So let’s discuss how the major physiological reactions to elevated stress – with the possible exception of time distortion – can be dramatically reduced by Systema breathing and related exercises:

Tactical breathing – which is taught to many military and LE personnel – has been proven to provide positive results in a lethal scenario.  Here is my concern with tactical breathing.  Will you always remember to call upon it when you need it most?  And by the time you realize you need the tactical breathing, have you already found yourself in a danger zone? This lapse could result in unwanted physical actions, bad decisions being made or any number of other negative consequences. When lives are on the line – yours, your mates, those you are trying to protect – is this the level you want to operate at?

Regular training in Systema breathing makes it a part of your daily life – it becomes a part of you.  It is always there for you.  Chances are you won’t get close to the danger zones in the first place because the breathing techniques kicked in automatically.  (I have a personal example to share on this – please click here to read about it).  I am not disparaging tactical breathing.  I am suggesting this proven practice – i.e. breathing – should be a more regular practice in the lives of those who may really need it vs. an afterthought, add-on response that may be at best delayed, and at worse, forgotten when needed most.

The breathing techniques in Systema are obviously designed to improve physical functionality.  And while these physical aspects of the breathwork are of great value, they are superficial compared to the full benefits provided by Systema breathing. We have already reviewed how Systema directly impacts the physical manifestations of reactions to fear, so let’s continue with the psychological and spiritual aspects of fear.

Psychological Fear can take the form of emotional responses to the current environment and/or manifest itself as mental instability – even in mentally healthy individuals.  Panic, emotional distress, shock, uncharacteristic moral or ethical behavior are all indicators or symptoms of psychological fear.  This type of fear can be brought on by external stimuli, intense internal reactions to a given scenario, or a combination of the two.  A good example of inducing psychological fear is a technique used in SERE school.  Audio recordings of disturbing events are replayed over and over again and broadcast into the cells of the “prisoners”.  This often creates a state of emotional helplessness, rage, panic, self-pity or some other debilitating mental state in the “student” of the SERE training.  This fear is very real, but is quite different than the purely physical FF/SNS fear response and can often manifest as a specific phobia which may not have revealed itself before.  And when in this state, the student may perform or participate in actions that he would never do otherwise.  Although few of us can relate to the experience of SERE school, there are many scenarios that a normal citizen may encounter that produce the same condition.

Spiritual Fear may be the most difficult to define.  But it can be described in the most basic way: fear of death. Some would argue that all true fear is a fear of death.  I don’t want to debate that here.  But, how is fear of death a spiritual fear?  The spiritual fear of death is directly relevant to our existence as Faith-based individuals.  While it is said there are no atheists in a combat foxhole, those who suddenly discover faith as rounds are flying by their head may not be as prepared to deal with the situation as one who lives life every day in a Faith-based manner.  We will all die someday.  Having your own unique beliefs on death and dying will directly impact how you behave in a potentially lethal encounter. I personally believe that a strong Faith-based lifestyle, which honors whatever form of God you believe in, and lived in truth, integrity and honest devotion, will allow you to act in the best possible way if you are ever involved in a lethal situation.  While Systema has no requirements about religion or spirituality, the roots of Systema come from an ancient Orthodox Christian ascetic practice known as Hesychasm.  I believe to get the most out of Systema – and of course, life itself – requires you to be a deeply Faith-based individual.  Which will directly translate into how you handle spiritual fear in dangerous scenarios.

Systema training forces you to discover your own fears across all three aspects: physical, psychological and spiritual.  The unique nature and expression of those fears become apparent and you gain the insight and tools necessary to work within, and hopefully, beyond those fears. It also allows you to see the byproducts of real fear, which can be equally dangerous, and more importantly – allows you to distinguish them from real fear and work through them.  The breathwork in particular is what gives us this bounty.  But there is no simple set of breathing exercises to do to be “cured” of fear.  No – the breathwork in Systema is integrated into everything you do in training.  It is the fabric that all your capabilities and acquired skills are woven from.  It is a continuous process that is never finished – for no matter how much you have attained, there is still more to discover.

The last topic of this article is Intuition.  Fear and intuition are actually closely related topics. According to Gavin de Becker, with whom I wholeheartedly agree, true fear supplies one other critical tool: Intuition.  Gut feelings, that little-voice-you-should-have-listened-to, when you know something that seems to defy logic – all of this and much more is your intuition at work.  While all of us have the gift of intuition to some degree, it is my strong personal belief that training in Systema heightens intuition at an accelerated rate. There are actual drills done in Systema to help build this capability. And the more you learn to recognize and tame your own fears, the stronger your intuition becomes. As a bodyguard, I am grateful everyday for Systema – and not so much for the combatives (which are outstanding) – but more so for the elevated awareness, ability to maintain this awareness for long periods of time and for the ability to just be here – right here, right now – whenever I need it, which is essential for the protection profession.

Final note:
While this is a relatively analytical description of the benefits of Systema breathing and training as applied to recognizing and working through fear, I do not want to inadvertently present Systema as an analytical martial art.  There is much more “art” in the martial art of Systema than I can communicate in this article, or even if I had written an entire book.  Systema is experiential; you must practice Systema to begin to comprehend it.  Which is true of any real art form.

References:
Systema – Russian Martial Art;  as taught by Mikhail Ryabko and Vladimir Vasiliev. Web site: http://www.russianmartialart.com/

Books:
Let Every Breath, by Vladimir Vasiliev
The Gift of Fear – and –  Just 2 Seconds, by Gavin De Becker, et al.
On Combat, Lt. Col. David Grossman

The Obligation of Protection

What is a Warrior?

Much has been written throughout the ages about what it means to be a warrior. Each culture seared its own unique brand onto the fabric of the warrior tapestry as it unfurls through time. Sun Tzu and Miyamoto Musashi gave us amazing guides regarding strategy and behavior – both in the arenas of combat and in everyday life. Homer beautifully spins the tales of Ulysses’ quest and the Trojan War – works of fiction, but full of contemporary interpretations of correct behavior by the noble warrior. Thucydides documents the feats of the Peloponnesian War. His views on political realism coupled with keen observations of conflict in his time revealed a deeper knowledge of human nature. The Spartans are to this day considered one of the greatest military cultures of all time and the famed Battle of Thermopylae is still taught in military academies.

Most scriptures make references to great battles and conflicts between good and evil – citing the need for the proponents of good to do great deeds to thwart evil or a personification of evil. Even in mystical worlds beyond our comprehension, such as the battle of the Archangel Michael with Lucifer and the numerous battles in the myriad planes of existence contained within Vedic and Buddhist religions, the struggle of good vs. evil endures. Native American cultures placed special significance and responsibility on the warriors within their nations and tribes.

But what makes someone a warrior? Most people think upon the title of “Warrior” with a degree of respect, befittingly so. A warrior strives for honor, duty, discipline, integrity and humility. He devotes his life to these principles, as well as gaining an understanding of the nature of evil and what is needed to combat it. He does not seek reward or fame, for his duty is more than enough compensation. He will willingly lay down his life to protect the things he holds dear, whatever they may be. History has shown that those who are not warriors will never understand why a warrior does what he does. That’s why I consider it a calling or a vocation – you either feel it or you don’t; no sense trying to explain it if you don’t already feel it. Authentic martial artists and members of elite military units understand what I am talking about. Beyond these reasons lies the concept of the complete warrior, which was fully integrated in the ancient traditions. A warrior learned much more than the domain of physical conflict, and I firmly believe these other areas of knowledge are what made the best warriors, and ultimately, the best human beings. It is a pity there is such a lack of this type of training for our modern warriors.

I consider myself a warrior. I have lived and died with warriors; laughed, cried, drank, bled, and endured pain difficult to explain in mere words with my warrior brethren. Warriors are great people. But not all who fight are warriors; not all soldiers, not all police officers. As with any True Path, those who tread It are rare and are the exceptions vs. the rule. The true warrior is quick to laughter – and also quick to anger, albeit a righteous anger. There are no veils or pretense or politics. In the company of fellow warriors, you can just “be”. He is loyal to his family, friends, principles and himself. He is either deeply devoted to God or has Faith that can move mountains. Like a fine spirit, the warrior matures with age, becoming more refined, mellow and yet more potent.

A warrior must also engage in combat, which brings us to another special quality of the warrior: humility. Those that have seen actual combat and have experienced that life-changing moment are often the most humble of people. Why? Because once you witness how easily life is taken, you understand it is nothing to brag about. Your entire view of life changes from that time forward. Usually it is in a positive manner, but not always. Often, a desire to live life more fully and to devote oneself to protecting the precious gift of life arises. This often marks the true warrior. My experience has shown me that most barroom loud mouths who go on and on about their “military experiences” are usually full of you-know-what. The same applies to many former military personnel who will tell you they were in Special Forces or the SEALs; but when you challenge them on it (if you know what to ask) you often find out they are also full of you-know-what. Rarely do you hear the SEAL or the Ranger or the Special Forces soldier or Recon Marine outwardly boasting about their deeds – it is just not in their nature (and I fully understand there are many service men from other units, as well as law enforcement agencies where the same philosophy applies). Why? There are many reasons, but I will offer two: first, special operations operators are quiet, reserved and stealthy by nature and are typically much better listeners than talkers. Secondly, most of these operators have seen stuff that they would rather not talk about – the memories are too painful or too private for generic social banter (of course, it’s often quite the opposite in a private, “safe” location) – not to mention the often classified nature of what they have done. OK, I will add one more: these operators are the best of the best. They don’t need to impress you or convince you of anything; they already know in their hearts what they are made of and are content with that. As with so many professions, it is often those who are the best at their jobs that are the most available, down-to-earth and humble; warriors are no different.

The Calling
Those of us who feel the calling, the duty, the vocation of the warrior path take it for granted that with the skills and knowledge we have acquired, a responsibility exists to provide protection to those who cannot – or even will not – protect themselves. As it was so eloquently stated by Lt. Colonel David Grossman, “The ‘warrior’ is the 1% who protects the 98% from the remaining 1% who would do them harm.” It could be argued that the actual numbers are less than one percent, but the point is made clear; the warriors of the world are a rare breed.

There is a genuine need for protection. I am, at heart, a peaceful man. The realization that what I know and what I can do are necessities for this world saddens me a great deal. Yet it is a truth. We must be prepared and willing to protect our fellow man and certainly our loved ones. We all wish that a truly peaceful world existed and the need for combat would vanish. Scriptures, however, of all religions tell us this present world is full of evil. And the play of good vs. evil continues to unfold. Without those who are willing to stand up to this evil, it would completely dominate this world; it almost does already. Without the protective measures provided by warriors, who will stop the relentless march of this evil?

Specifically focusing on the obligation of protection, however, let us explore some relatively modern incidents that dictate to us the genuine need for protection. If we examine even just a few attacks against major religious, social, political leaders or celebrities – without even considering presidential assassinations and attempted assassinations – we can make some profound observations. Some of the most well known attacks against these targets include:

• Mahatma Gandhi – assassinated in 1948
• Martin Luther King, Jr. – assassinated in 1969
• Pope John Paul II – attempted assassination in 1981 (most well-known); also in 1982; and 1995 as part of the Al-Qaeda Bojinka Operation
• John Lennon – assassinated in 1980

There are many others we could examine, but this short list is enough to illustrate the point.

Martin Luther King, Jr., Mahatma Gandhi and John Lennon all preached peace as a mechanism for change, and they certainly achieved great deeds by their work, yet all were eventually undone by lack of protection. And I am not saying that if they had formal protection they would have lived. No, the point is, what if they were protected and had lived longer: what more could they have done?  What if just one of these three had survived? How different might our world now be? This is a discussion that can have no satisfactory conclusion, since we cannot turn back the hands of time.  But – my point is this – the concept of protection and the difference it can make in this world; those who can provide this protection, should – as your actions could actually change the trajectory of history.

There are numerous historical examples of the concept the “Obligation of Protection” being put into practice:

• The Shaolin Temple’s warrior-monks as protectors of those who could not protect themselves
• The Akhara system of the Swami order in India originated to protect fellow monks from the Muslim invasions
• The Kshatriya class in ancient India (of which both the historical Buddha Shakyamuni and Bodhidharma were members) were considered holy warriors
• The Knights Templar, Charlemagne’s Paladins in Europe and the Orthodox Christian Holy Warriors of Russia

These warriors of the past give us a precedent and a blueprint of how to behave and operate as modern protectors and warriors.  Let us keep them in mind as we perform our duties.

Warrior Mind
So what is the ideal mental, emotional and spiritual posture of the warrior?  A warrior on the Path will not fear death (please continue reading to understand what I mean). How one feels about, and how one embraces death is a topic that cannot be overemphasized. The following phrase says it all:

“A warrior is not afraid of death; he is afraid of dying”

This succinct maxim defines the warrior’s path. Death, for the warrior, is a certainty (as it is for all of us). The true warrior does not fear death, however, because he has lived a pure life, and death is a part of the cycle of life. He is afraid of dying, however, because then he can no longer fulfill his duties. A warrior must always be prepared for death, yet ignore it – especially so in a combat encounter. Thoughts of personal safety and fear will paralyze the warrior and cause defeat. An empty mind, backed by the certainty of faith, correct intent and right action, will provide the path to victory – on all levels. Perhaps one of the reasons the warrior path became such a spiritual and faith-based practice is because no other profession has to face the realization of their own mortality on a constant basis. This proximity to the “other side” must have motivated the warrior to live the highest life possible at each and every moment. By making the commitment to protect others – to perhaps even lay down his life for another – the warrior displays some of the greatest qualities found in humankind: compassion, sacrifice, duty and yes – even love.  So the obligation of protection taken up by the true warrior makes our world a better, safer and happier world to live in.  Let’s all try to remember this.

(Originally published July, 2010 – Re-posted now on new blog)

I have recently come to a conclusion about why I now study Systema exclusively, even though I have a broad background and advanced ranks in other martial arts. There are actually many reasons for this – but there is one particular incident that crystallizes this observation.

I found some old photos as I was cleaning out a closet – and I came across some photos from when I trained in JKD and MMA styles. And it brought to mind one particular incident that triggered a change in my mind about martial arts – and eventually led me to Systema (although not immediately).

Here’s the incident: we were doing some three-quarter speed sparring drills, and the particular drill we were working was to only use hands / arms for strikes. All good to go. Then – my partner threw a kick – and I froze. Got hit squarely on the left side of the head. If it was full speed it probably would have dropped me – at three-quarter speed it definitely rang some bells. I was really upset with myself. I saw the kick coming – I could have countered it in several ways. But – I was so conditioned to the parameters of the drill itself that all I could do was think “Hey, he’s not supposed to be throwing a kick!” – instead of just reacting to the current situation. This was a watershed moment for me. Up to that point in time, I was convinced the training I was doing was the best available and I was as prepared as I could be for whatever I might encounter in the “real world”. The idea that something as simple as a kick thrown during a routine drill could mentally handcuff me made me realize “something was wrong”. I told myself that if we were doing free-form sparring, I would have countered it. But this did not ease my concern – something still didn’t feel right. So I started asking myself: Was I training hard enough? Smart enough? Was I practicing the right style(s)? Many other similar questions came and went until I arrived at an important discovery.

The conclusion I reached was this: the methods of the styles I was training in were conditioning me in a way that I fundamentally disagreed with. It created a Pavlovian mind-set which is dangerous for a martial artist. I realized that Technique-based systems not only create conditioned responses to physical stimuli (which in itself is dangerous) – but they also create an atmosphere of compliance and rigidity which proved to be a major issue for me. It was at this point in time that I started looking for “something else”. It took me a while before I found Systema – but when I did, I knew I had found what I had always been looking for.

Systema encourages full Freedom of Movement – and not only from a physical perspective. Training in Systema allows me to fully develop an attitude of freedom – in action, in thought, in emotions, and in just being. In Systema, we also do drills which restrict movement to only arms, or only legs or whatever. But the primary objective of these drills is to develop skills to operate and survive in environments outside of your comfort zone. One could argue that the drills in MMA that I refer to above could also produce this result, but I doubt if this is the actual objective of these drills. Systema encourages creativity and flexibility to adapt to any given situation – at all times. In all my training in Systema (over four years) I cannot recall one moment where I felt the same as I did during the “lightbulb incident” that caused me so much angst. And because of the constant encouragement and reinforcement of freedom found in Systema, I believe I have grown more in these last four years – as a martial artist, and as a human being – than in all my other martial arts experience combined. And that is the real reason why I now only train in Systema.