【Martin Wheeler 2026 Taipei Seminar｜Control in Chaos】

2006 年五月，我在大阪參加了人生中的第一場西斯特瑪研習會。

當時的指導員，就是 Martin Wheeler。

那時我才剛開始接觸西斯特瑪，對於這套系統到底是什麼、自己是否真的要繼續走下去，其實還停留在觀望與摸索的階段。但那一場研習會結束後，我做了一個決定：

西斯特瑪會是我這一生持續探索的道路。

十九年後的 2025 年，我終於有機會邀請 Martin 來到台北。

去年研習會的主題是：

Internal Control for External Power

為了外在力量的內在控制

三天下來，我最大的感受並不是又多學了幾個技巧，而是對於自己未來練習的方向，突然有了一張更清楚的地圖。

Martin 的教學有一個我非常喜歡的地方：他的內容非常有邏輯。

他不會用一大堆新創造的名詞去包裝一件原本可以很直接理解的事情，而是把一個現象拆開，讓我們從身體、呼吸、緊張、結構、距離、空間、心理狀態，一層一層去觀察。

然後再把它們重新連接起來。

去年我們談到很多東西：

心態的轉變、對於緊張的覺知、呼吸、視野、流動、密度、安靜、乾淨、筋膜的啟動、全身的連結、從誇張的外在動作逐漸走向內在的微小變化，以及直覺的重要，還有如何透過練習讓直覺逐漸形成。

其中有一個概念，對我來說尤其重要：

自由度。

你能控制的部分愈多，你的自由度就愈大。

而真正的力量，很多時候不是來自「更用力」，而是來自你在壓力之中，依然保有多少選擇。

力量和力氣，是兩件不同的事情。

去年 Martin 教我們如何建立這種「內在控制」。

今年，我們準備往下一個問題前進：

當環境不再單純的時候，這些東西還在不在？

當你面對的不是一個人，而是來自數個方向的威脅；

當你沒有足夠的時間思考；

當距離、空間、視線不斷改變；

當身體開始緊張、呼吸開始混亂；

當你原本安排好的動作全部派不上用場——

你還能不能保持自己？

這就是今年 Martin Wheeler 台北研習會的主題：

Control in Chaos

Internal Control, Awareness, and Adaptation with Multiple Threats

混亂中的掌控——內在控制、覺察，以及應對多重威脅

我很喜歡今年這個題目，因為它其實非常接近我對西斯特瑪的理解。

西斯特瑪真正要處理的，從來不是一個已經知道答案的情境。

如果對方會出哪一拳、從哪一個方向過來、下一步要做什麼，全部都已經安排好了，那麼我們練習的，其實比較接近「完成一個動作」。

但真實世界不是這樣。

真正的情境一定包含未知。

會有壓力、會有干擾、會有錯誤，甚至會失去原本以為自己擁有的控制。

所以我們需要的，不只是技術。

而是當外在愈來愈混亂的時候，內在能不能依然保持安靜；

當資訊愈來愈多的時候，能不能仍然看見真正重要的東西；

當原本的方法不能使用時，身體與心理能不能立即調適。

這也是我認為 Martin 最值得學習的地方之一。

去年研習會裡，他告訴我們：

要誠實地練習。

對我而言，「誠實」就是不要假裝自己的動作有效，不要因為合作伙伴配合就以為自己已經理解，也不要用力量、速度或習慣去掩蓋自己真正沒有掌握的部分。

看見自己現在真正的狀態，然後從那裡開始動作。

Martin 的教學會一步一步改變條件，把我們原本依賴的東西逐漸拿掉，讓我們重新觀察：

我為什麼會緊張？

我的注意力跑到哪裡去了？

我的身體什麼時候開始僵硬？

我是在感覺對方，還是在執行腦中預先設定好的動作？

當環境改變，我有沒有能力跟著改變？

這些問題，最後指向的並不只是「如何對付多重威脅」。

而是：

當事情開始失控時，你是否仍然能夠控制自己。

我想，這也是今年 Control in Chaos 真正有意思的地方。

去年研習會中 Martin 曾說了一句：

我們不是 ordinary，我們是 super ordinary。

真正高階的東西，外表往往不需要看起來很厲害。

沒有多餘的準備，沒有刻意的姿勢，也沒有一定要做出某一個招式。

只是很自然地站在那裡、呼吸、觀察、移動、調適。

看起來非常普通。

但那個普通，是經過大量練習之後所得到的自由。

Super Ordinary。

—

✦ 關於 Martin Wheeler

Martin Wheeler 是一位終身投入武術修行的武術家，擁有超過 45 年的訓練經驗。

他涉獵並精研多種戰鬥藝術，最終將長年的習武歷程融合於 Systema 的研究與實踐之中。

Martin 卓越的能力與豐富的經驗，使他曾與美國海軍海豹部隊（Navy SEALs）、特種作戰單位（Special Operations Units）、美國緝毒局（DEA）、特警隊（SWAT）以及各地執法機關合作，並教導來自世界各地數以千計的 Systema 學習者。

Martin 的訓練方法並不只停留在技術層面，而是進一步探索人類的心理、生理，以及衝突情境中複雜而快速變化的動態。

他的教學將 Systema 的核心原則，與神經科學、表現研究、意識研究等領域的觀點相互結合，從更整體的角度去理解人在壓力、衝突與未知情境中的感知、行動與適應。

Martin 出生於英國，也是洛杉磯 The Academy Beverly Hills 的共同創辦人，目前定居於洛杉磯，持續從事武術研究與教學。

如果你以前沒有接觸過 Martin，我很推薦實際參加一次他的課。

因為他的教學真正有價值的地方，不只是「告訴你怎麼做」，而是讓你理解：

為什麼這樣做。

以及更重要的：

當原本的方法不能用了，你還剩下什麼？

—

今年十月，Martin Wheeler 將再次來到台北。

2026 年 10 月 16～18 日，三天研習會。

另外在正式研習會開始前，10 月 15 日晚上還會有一場 Martin 的 Extra Lesson。

去年談的是如何找到自己的內在控制。

今年，我很期待 Martin 帶著我們把這份控制放進更加複雜、更加不可預測的環境裡。

不是去背更多的答案。

而是讓自己在沒有答案的時候，仍然有能力動作。

這邊要再說一次：對沒有接觸過 Martin 的人，我很推薦親自體驗一次他的教學。

而對去年已經參加過的朋友，我認為今年的內容更像是上一個階段非常自然的延伸：

Internal Control → Awareness → Adaptation → Freedom

從控制自己開始，擴展覺察，學習調適，最後得到更大的自由。

而最後，還是回到去年那個最簡單、也最重要的提醒：

要練。

而且要聰明地練。

今年在 Martin 研習會之後，我們另外安排了一場特別的快閃課程，由西斯特瑪東京的主持人北川貴英帶領。北川貴英自 2005 年開始接觸俄羅斯武術西斯特瑪，此後長年往返多倫多與莫斯科，持續跟隨創始人及總部指導員深造。

多年來，他出版多部 西斯特瑪相關著作及教學影片，並於 2023 年獲 Vladimir Vasiliev 頒發：

Systema Ambassador｜西斯特瑪大使

除了西斯特瑪之外，他也具有演員及巴西柔術選手的身分，長期探索 Systema 如何融入不同的武術、身體活動與生活領域。

這次的快閃課程主題為：

無相之流——將西斯特瑪融入你的武術之中

—

去年 Martin 來台時有接受《立技瘋》頻道採訪，如果你還不熟悉 Martin，也可以先從訪談了解他的訓練觀點與對西斯特瑪的理解。

影片連結： https://www.youtube.com/watch?v=OrBKFYfhL3I  

今年十月，我們再次把 Martin 帶回台北。

如果去年是建立內在控制，

那麼今年就是要看看：

當世界開始混亂時，你還剩下多少自由？

台北見。

報名連結：
https://www.beclass.com/rid=30527c46a7200d5c2d32

【Martin Wheeler 2026 Taipei Seminar｜Control in Chaos】

In May 2006, I attended my very first Systema seminar in Osaka.

The instructor was Martin Wheeler.

At the time, I had only just begun exploring Systema. I was still trying to understand what this system really was, and whether it was truly a path I wanted to continue following.

But after that seminar, I made a decision:

Systema would be a path I would continue exploring for the rest of my life.

Nineteen years later, in 2025, I finally had the opportunity to invite Martin to Taipei.

The theme of last year’s seminar was:

Internal Control for External Power

Over those three days, what stayed with me most was not that I had learned a few more techniques.

Instead, I suddenly felt that I had been given a much clearer map for the direction of my future training.

One of the things I appreciate most about Martin’s teaching is its logic.

He does not create a collection of new terminology to make something sound more complicated than it needs to be.

Instead, he takes a phenomenon apart and allows us to examine it layer by layer—through the body, breathing, tension, structure, distance, space, and psychological state.

Then he connects all of those pieces back together again.

Last year, we explored many things:

Changes in mindset, awareness of tension, breathing, vision, flow, density, stillness, cleanliness of movement, fascial activation, whole-body connection, the gradual transition from exaggerated external movements toward subtle internal changes, and the importance of intuition—as well as how intuition can gradually be developed through practice.

Among all of these ideas, one concept was especially important to me:

Degrees of freedom.

The more aspects of yourself you can control, the more degrees of freedom you have.

And real power often does not come from “trying harder.”

It comes from how many choices you are still able to retain under pressure.

Power and muscular effort are not the same thing.

Last year, Martin taught us how to begin developing this kind of internal control.

This year, we are ready to move toward the next question:

What happens to that control when the environment is no longer simple?

When you are facing not one person, but threats coming from several directions;

when there is not enough time to think;

when distance, space, and lines of sight are constantly changing;

when the body begins to tense and the breath begins to lose its rhythm;

when everything you had planned to do suddenly becomes useless—

can you still remain yourself?

That is the theme of this year’s Martin Wheeler Taipei Seminar:

Control in Chaos

Internal Control, Awareness, and Adaptation with Multiple Threats

I particularly like this year’s theme because it is very close to my own understanding of Systema.

Systema has never really been about dealing with situations in which the answer is already known.

If you already know which punch is coming, where it will come from, and what you are supposed to do next, then what you are practicing is closer to simply completing a movement.

But the real world does not work that way.

Real situations always contain the unknown.

There will be pressure.

There will be interference.

There will be mistakes.

There may even be moments when we lose the control we thought we had.

That is why what we need is more than technique.

As the external environment becomes increasingly chaotic, can we remain quiet inside?

As more and more information comes toward us, can we still see what actually matters?

When our original method no longer works, can the body and mind adapt immediately?

This is also one of the things I find most valuable in Martin’s teaching.

During last year’s seminar, he told us:

Train honestly.

For me, honesty means not pretending that a movement works.

It means not assuming that we understand something simply because our training partner cooperates with us.

It means not using strength, speed, or habit to cover up the things we have not truly understood.

See clearly where you actually are right now—

and begin moving from there.

Martin’s teaching changes the conditions step by step.

Gradually, the things we normally depend upon are taken away, forcing us to observe ourselves again:

Why am I becoming tense?

Where has my attention gone?

At what moment does my body begin to stiffen?

Am I actually feeling the other person, or am I simply executing a movement that I had already planned in my head?

When the environment changes, am I capable of changing with it?

Ultimately, these questions are not simply about how to deal with multiple threats.

They point toward a much more fundamental question:

When things begin to move out of control, can you still control yourself?

For me, that is what makes this year’s theme, Control in Chaos, so interesting.

During last year’s seminar, Martin said something that stayed with me:

“We are not ordinary. We are super ordinary.”

The most advanced things often do not need to look impressive from the outside.

There is no unnecessary preparation.

No deliberately constructed posture.

No particular technique that absolutely has to be performed.

You simply stand there naturally.

You breathe.

You observe.

You move.

You adapt.

It looks completely ordinary.

But that ordinariness is the freedom that comes after an enormous amount of practice.

Super Ordinary.

—

✦ About Martin Wheeler

Martin Wheeler is a lifelong martial artist with more than 45 years of training experience.

He has studied and developed expertise in a wide range of fighting arts, eventually bringing his decades of martial experience into his study and practice of Systema.

Martin’s exceptional ability and extensive experience have led him to work with members of the U.S. Navy SEALs, Special Operations Units, the DEA, SWAT teams, and law enforcement agencies, while teaching thousands of Systema practitioners from around the world.

Martin’s approach to training goes far beyond technique.

His work explores human psychology, physiology, and the complex, rapidly changing dynamics of conflict.

His teaching integrates the core principles of Systema with perspectives from fields such as neuroscience, performance studies, and consciousness research, creating a more holistic understanding of how human beings perceive, act, and adapt under pressure, conflict, and uncertainty.

Born in the United Kingdom, Martin is also a co-founder of The Academy Beverly Hills in Los Angeles.

He currently lives in Los Angeles, where he continues his martial arts research and teaching.

If you have never trained with Martin before, I strongly recommend experiencing one of his classes in person.

Because the real value of his teaching is not simply that he tells you:

how to do something.

He helps you understand:

why it works.

And, even more importantly:

when the method you relied on no longer works, what do you still have left?

—

This October, Martin Wheeler will return to Taipei.

October 16–18, 2026
Three-Day Seminar

Before the main seminar begins, Martin will also teach an Extra Lesson on the evening of October 15.

Last year was about discovering and developing our internal control.

This year, I look forward to seeing Martin take that control into environments that are more complex, more chaotic, and far less predictable.

The goal is not to memorize more answers.

It is to develop the ability to move even when there is no answer.

I want to say this again:

If you have never trained with Martin before, I highly recommend experiencing his teaching in person at least once.

And for those who joined us last year, I see this year’s material as a very natural continuation of the previous stage:

Internal Control → Awareness → Adaptation → Freedom

Begin by controlling yourself.

Expand your awareness.

Learn to adapt.

And ultimately, gain greater freedom.

In the end, however, it still comes back to the simplest—and perhaps most important—reminder from last year:

You have to train.

And you have to train intelligently.

After Martin’s seminar this year, we have also arranged a special pop-up class led by Takahide Kitagawa, head of Systema Tokyo.

Kitagawa began studying the Russian martial art Systema in 2005. Since then, he has spent many years traveling regularly between Toronto and Moscow, continuing his training with Systema’s founders and senior headquarters instructors.

Over the years, he has published numerous books and instructional videos on Systema, and in 2023, Vladimir Vasiliev awarded him the title:

Systema Ambassador

In addition to Systema, Kitagawa is also an actor and a Brazilian Jiu-Jitsu competitor. He has spent many years exploring how Systema can be integrated into different martial arts, forms of physical practice, and everyday life.

The theme of this special pop-up class will be:

Formless Flow — Integrating Systema into Your Martial Art

—

When Martin visited Taiwan last year, he was interviewed by the martial arts channel 《立技瘋》.

If you are not yet familiar with Martin, the interview is a good place to begin and offers an introduction to his approach to training and his understanding of Systema.

Video:
https://www.youtube.com/watch?v=OrBKFYfhL3I

This October, we are bringing Martin back to Taipei once again.

If last year was about building internal control,

then this year we are going to find out:

When the world begins to descend into chaos, how much freedom do you still have?

See you in Taipei.

Registration:
https://www.beclass.com/rid=30527c46a71ac1751a78

俄羅斯武術西斯特瑪台北道場小教室-第二陣風

 

在大眾的印象中，武術的訓練不外乎是拳腳交錯、摔跌與防衛的肉體鍛鍊。然而，在俄羅斯武術 西斯特瑪的系統中，最精華的身心轉化，往往發生在課堂尾聲、所有人安靜圍坐的瞬間，這就是我們所稱的 Circle（課後分享圈）。

西斯特瑪創始人 Mikhail 曾說過，在西斯特瑪的訓練中，百分之三十是在練習場裡的身體訓練，而百分之七十是透過資訊與討論進行的學習。這段話深刻地揭示了 Circle 的核心價值。一堂完整的西斯特瑪課程通常由熱身、練習與 Circle 三者交織而成。熱身負責卸下外界塵勞並調整身心狀態，練習側重於身體面向的探索與防衛鍛鍊，而 Circle 則是將身體記憶內化進心靈深處的關鍵篇章。

當動態練習結束，學員與指導員圍坐成圈，真誠地提出當天的心得與疑惑。我們常將這個環節稱為課堂上的第二陣風。這股風能為剛歷經高強度訓練的身心吹來清明的覺察。透過傾聽他人的身體回饋，你能打破盲點、看見自己未曾留意的部分，進而拓展對身體與衝突應對的認知。同時，這也是靜態的專注力練習，我們需要凝聚專注力去專心聆聽、深度思考，並精準地將模糊的肉體感受轉化為文字。

許多人以為唯有動態的對打與流汗才算練習，因而容易忽略最後的課後分享。這就如同在餐廳享受了一頓豐盛的頂級套餐，卻在主菜結束後、美味的甜點上桌前就匆匆買單離席。那種與關鍵啟發擦身而過的損失，絕非可惜二字所能形容。無論是作為指導員還是學員，我無數個在動態練習中想不透的身體難題，往往都是在 Circle 中、與夥伴彼此共鳴的瞬間，找到了靈光一閃的答案。西斯特瑪不只是防身術，更是一門認識自我的生活哲學。想體驗這門融合身心、強調覺察的獨特武術嗎？歡迎私訊我們，預約一堂完整的西斯特瑪體驗課，和我們一起吹拂這股啟發心靈的第二陣風。

Russian Martial Art Systema Taipei – The Second Wind


In the general public's perception, martial arts training is nothing more than the physical practice of punching, kicking, grappling, and defense. However, in the Russian martial art Systema, the most essential transformation of body and mind often occurs at the end of the class, the moment everyone sits quietly in a Circle, doing a post-class sharing.


Mikhail, the founder of Systema, once said that in Systema training, thirty percent is physical training in the gym, and seventy percent is learning through information and discussion. This statement deeply reveals the core value of the Circle. A complete Systema class usually consists of a warm-up, practice, and the Circle interwoven together. The warm-up is responsible for shedding external distractions and adjusting the state of mind and body; practice focuses on the exploration of the physical aspects and defensive training; and the Circle is the crucial chapter for internalizing physical memory into the depths of the soul.

When the dynamic practice concludes, students and instructors sit in a circle and sincerely offer their feelings and doubts from the day. We often refer to this segment as the "second wind" in the classroom. This wind can bring clear awareness to the body and mind that have just undergone high-intensity training. By listening to others' physical feedback, you can break through blind spots, see parts of yourself you never noticed, and thus expand your understanding of the body and conflict response. At the same time, this is also a static focus exercise, where we need to concentrate our attention to listen carefully, think deeply, and precisely translate vague physical sensations into words.

Many people believe that only dynamic sparring and sweating count as practice, and thus easily overlook the final post-class sharing. This is like enjoying a sumptuous, top-tier set meal at a restaurant but rushing to pay the bill and leave right after the main course and before the delicious dessert is served. The loss of missing out on crucial insights is simply indescribable. Whether as an instructor or a student, countless physical problems that I couldn't figure out during dynamic practice have often found a flash of insight in the Circle, in the moments of mutual resonance with partners. Systema is not just self-defense; it is a life philosophy of self-discovery. Want to experience this unique martial art that integrates body and mind and emphasizes awareness? Feel free to message us to book a complete Systema trial class and let's feel this second gust of wind that inspires the mind together.

俄羅斯武術西斯特瑪台北道場小教室- 療癒以及「有為」與「無為」

大家都知道西斯特瑪的每個練習都包含三個面向：武術、健康以及療癒。當然如果願意的話，這三個面向也可以獨立的來研究或著進行。今天我們從療癒這塊來談一下。

說到西斯特瑪的療癒，一般都會直接想到Stick massage，這一點沒有錯，但Stick massage其實包含的部份很多，只是大多數的印象只會停留在用棍子在身上來回搓揉、棍尖刺在身體或著鞭子打在身上，而受作者則是用粗重的呼吸將身體的緊張以及疼痛伴隨著情緒排放出去，療程結束後會看到一個嶄新或著浴火重生的人。


其實stick massage的前和後還有一個放鬆的程序，這個程序很重要，作的好的話其實不需要後面的棍子或是鞭子，只是因為這個放鬆的程序很花時間，在時間就是金錢的催促下，只好使用棍子和鞭子這種見效較快的方式。到最後都會放鬆，只是過程不太一樣而已。

幫人放鬆的作法有點類似internal work的作法：施作者輕輕的將手放在被作者的身上，這邊Mikhail的原話是：腦子裡什麼都不想，然後，受作者就放鬆了。聽起來很不可思議，但接觸過Mikhail的人應該都有在他身邊時變平靜的經驗，這一點，我也在 VV 身上親身體驗過。 我曾經問過VV這個問題，他的回答是他儘他所能。


腦子裡什麼都不想或是儘其所能，都不是一個可以直接操作的技術，這一點很西斯特瑪：大師的責任是給我們看到什麼，我們的責任則是要能夠做到這個什麼。


這一點其實有點「無為法」和「有為法」的味道。「有為法」的作法基本像是招式一樣，先練套路、再拆單招、再熟悉招式的應用，最後成就，「無為法」的作法就像是小朋友學站學走路一樣，透過看到大人作一個動作後，自己一點點的模仿試誤最後找到自己站或走的方式。


本人是由傳武進入西斯特瑪的，在西斯特瑪之前曾經習練過許多不同的傳武，也因為這種經歷，個人很瞭解這兩種路徑並非絕對的對立，而更像是修練的不同階段。而大師們，或許就是那些已經將「有為」內化為本能，進而達到「無為」的人。


回到放鬆的話題，當年去莫斯科總部學習stick massage時，我見到了一個當時覺得不可思議的事情：一起上課學stick massage的還有一個波蘭男生和一個帶著三個小朋友一起到總部的愛爾蘭單親媽媽。那天下午我們在總部的stick massage按摩室，愛爾蘭單親媽媽趴在按摩床上，我們的指導老師有事離開了房間，這時Mikhail進來房間找正好不在房間的指導老師。Mikhail看到那個趴在按摩床上的單親媽媽，就把他的手掌放在趴著的單親媽媽的後腦上，還看了在旁邊的我一眼，一分鐘不到Mikhail就收手離開，但接下來是那個單親媽媽維持同一個姿勢但開始哭，並且邊哭邊問我們剛才Mikhail對他做了什麼？作為旁觀者我們只看到Mikhail把手放在她的後腦，但具體作了什麼我們不知道，只能從事後看到單親媽媽的壓力被釋放了。


回台灣後我開始研究各種身心靈的技術，並找到一些可以做出類似效果的技術，這些「有為法」技術的學習，最後成為我邁向無為路上的階梯。這段經驗更讓我確信前面說的這兩種道路不是對立，而應該是不同的階段。

本文這張照片拍攝於2019的五月東京研習會，當天Mikhail要我幫他的右邊肩膀作些處理，我就用我在莫斯科回台灣後找到的技術以及體會幫他送能量到肩膀，他當天很開心，並且要我繼續幫他做。這張照片是送完能量之後拍的，就在那天我確認我找到的方法是對的。

未來西斯特瑪台北道場的教學，將會開始嘗試以一些「有為法」的方式，幫助同學們更進一步的掌握西斯特瑪。至於療癒的課題，下一次的西斯特瑪不定期小型研習會將會以療癒以及stick massage的技術進行分享，請大家期待。

俄羅斯武術西斯特瑪小教室-西斯特瑪的練習態度

西斯特瑪的練習是一種探索型的練習，也就是說學習的方式並不是接受型，而是主動型。

這種主動式的學習代表學員必須親身感受、思考並找出最適合自己的動作與應對方式。西斯特瑪鼓勵練習者在沒有固定招式以及不同種類的限制下，透過不斷的嘗試和內省，去探索身體的自然運動、呼吸和放鬆的作法。與傳統武術中重複固定套路或單純模仿老師動作的「接受型」學習不同，西斯特瑪要求練習者在每個情境中主動尋求解決方案，從而在不同程度的壓力下保持冷靜和適應性。這種學習方法的核心在於培養身體的感知能力和心理的應變能力，最終目標是達到自然而流暢的反應。

基於這種目的性，面對看似一樣的練習內容，被動型的心態練習可能會說：「這個過去練過，現在練起來有了一些新感覺」。然而，主動型的態度則是持續的探索，不會產生「這個練過」、「現在比以前更有感覺」這類被動型的學習感想，因為對探索者來說，每一次的練習都是全新的。因為西斯特瑪不是那種「拳打千遍其義自現」的練習方式。西斯特瑪不是一種苦練的武術，它的練習並非透過無意識地重複一萬次動作來換取精熟。相反地，它強調在每一次練習中，學員必須專注於「當下」的感受，以「探索者」而非「重複者」的身分進行。

這種持續探索的練習態度，要求練習者不斷檢視自己的身體和心理狀態，特別是西斯特瑪的四大核心原則：呼吸、放鬆、骨節對正與持續移動。每一次看起來重複的練習或是動作，都不是為了更熟練地進行該動作，而是為了在不同的壓力與情境下，找出自己能維持自然、放鬆狀態的邊界在哪裡。因此，練習的重點不在於動作的「外在形式」，而在於動作背後「內在狀態」是否合乎原則。這就是主動型練習的價值——透過有意識的內省，確保所有的身體反應都是自然且幾乎不費太大力氣，讓力量從苦練的枷鎖中釋放出來。

大師們對所有西斯特瑪的練習者的建議是要有耐心。西斯特瑪的學習是一個很有深度的過程，在不同的階段會遭遇到不同的困難也會得到不同的回饋。要一直等待新的發現，只要走在正確的道路上就會得到深度的喜悅，這會是很棒的經驗。

耐心是西斯特瑪練習中不可或缺的心理素質。由於練習的核心在於內在的轉變和原則的應用，而非外在招式的累積，因此進步的曲線往往不是直線上升，而是充滿平台期和偶發性的頓悟。這種深度學習的過程需要時間來讓身體和潛意識吸收並整合原則。當練習者被要求在面對衝擊時保持放鬆，或是在移動中維持呼吸時，他們正在挑戰長久以來形成的防禦機制與慣性。耐心讓練習者能夠接受這些挑戰，並在沒有立即成果的情況下繼續探索。它提醒練習者，真正的掌握不是在於能夠「做」一個動作，而是在於能夠「活在」原則之中，讓每一個當下都成為一次新的、寶貴的學習機會。缺乏耐心，練習者很容易落入「苦練」的窠臼，試圖用蠻力或重複來加速過程，這反而與西斯特瑪的核心精神背道而馳。

Mikhail曾經說：西斯特瑪是一直在進化著的。這邊進化了，那裡又進化了.....又要從頭開始學了；一直重複像這樣的事情。很多人喜歡這種過程，相反地也會有很多人不喜歡。

正如大師所言，西斯特瑪是一直在進化著的。這種不斷「進化」的特性，正是「探索型練習」態度的終極體現。它意味著當你自認為已經掌握了某個技巧或原則時，新的覺察會出現，促使你放下舊有的認知，「從頭開始學」。

因此，西斯特瑪的練習之路，並不是一條朝向最終「完成」的直線道路，而是一個螺旋上升的過程。它不斷挑戰著練習者的心態：你是否能接受這種永無止境的變化？你是否能在每一次的歸零中，找到重啟探索的深層喜悅？

西斯特瑪最終要求的，是練習者以無比的耐心，擁抱這份持續的流動與進化。它不再是關於累積招式或追求外在的力量，而是關於在每個當下，讓身體與心靈回歸呼吸、放鬆、骨節對正和持續移動的本源。對於那些熱愛在變化中尋求真理、願意成為自身探索者的人來說，西斯特瑪提供了一條獨特而深刻的武術修煉之路。

The Practice Attitude of Systema

Systema practice is an exploratory form of training. In other words, the learning method is not receptive, but proactive.

This proactive learning style means practitioners must personally feel, contemplate, and discover the movements and responses that suit them best. Systema encourages practitioners to explore the body's natural movement, breathing, and relaxation through continuous trial and introspection, free from fixed techniques or restrictive rules. Unlike the "receptive" learning found in traditional martial arts—which often relies on repeating fixed forms or simply mimicking an instructor's movements—Systema requires practitioners to actively seek solutions in every situation, thereby maintaining calmness and adaptability under varying degrees of stress. The core of this approach lies in cultivating physical awareness and psychological resilience, with the ultimate goal of achieving a natural, fluid response.

Given this purpose, when facing a seemingly identical drill, a practitioner with a passive mindset might say, "I’ve practiced this before, but doing it now gives me some new sensations." An active attitude, however, is one of continuous exploration. It does not produce passive reflections like "I've done this" or "I feel it more now than before," because to an explorer, every single practice is entirely new. Systema is not the kind of training where "repeating a punch a thousand times reveals its meaning." It is not a martial art of grueling toil; its mastery is not traded for the unconscious repetition of a movement ten thousand times. Instead, it emphasizes that during every drill, the student must focus entirely on the "present" sensation, participating as an "explorer" rather than a "repeater."

This attitude of continuous exploration requires practitioners to constantly examine their physical and psychological states, specifically through the lens of Systema’s four core principles: Breathing, Relaxation, Structure (Alignment), and Continuous Movement. Every seemingly repetitive drill or movement is not performed to become more proficient at the technique itself. Rather, it is to find where one’s boundaries lie in maintaining a natural, relaxed state under different pressures and contexts. Therefore, the focus of practice is not on the "external form" of the movement, but on whether the "internal state" behind it aligns with the principles. This is the true value of proactive practice—ensuring through conscious introspection that all physical responses are natural and nearly effortless, freeing power from the shackles of grueling toil.

The Masters advise all Systema practitioners to be patient. Learning Systema is a profound process; you will encounter different difficulties and receive different feedback at various stages. Always look forward to new discoveries. As long as you stay on the right path, you will experience a deep joy—it will be a wonderful journey.

Patience is an indispensable psychological quality in Systema practice. Because the core of the practice lies in internal transformation and the application of principles, rather than the accumulation of external techniques, progress is rarely a straight upward line; instead, it is filled with plateaus and sporadic epiphanies. This deep learning process takes time for the body and subconscious to absorb and integrate the principles. When practitioners are asked to remain relaxed upon impact or to maintain breathing while moving, they are challenging deeply ingrained defense mechanisms and habits. Patience allows them to accept these challenges and continue exploring even in the absence of immediate results. It reminds practitioners that true mastery is not about being able to "do" a movement, but about being able to "live within" the principles, making every present moment a fresh, invaluable opportunity to learn. Without patience, a practitioner can easily fall into the trap of "grueling toil," attempting to use brute force or mindless repetition to speed up the process—which runs completely counter to the core spirit of Systema.

Mikhail once said:

"Systema is constantly evolving. It evolves here, then it evolves there... and you have to start learning from the beginning all over again. It’s a constant cycle of this. Many people love this process; conversely, many people dislike it."

As the Master said, Systema is constantly evolving. This characteristic of continuous "evolution" is the ultimate manifestation of the "exploratory" practice attitude. It means that just when you think you have mastered a certain technique or principle, a new awareness will emerge, prompting you to let go of old perceptions and "start learning from scratch."

Therefore, the path of Systema practice is not a straight line leading toward a final "completion," but rather an upward spiral. It constantly challenges the practitioner’s mindset: Can you accept this never-ending change? Can you find the deep joy of restarting your exploration every time you return to zero?

Ultimately, Systema demands that practitioners embrace this continuous flow and evolution with boundless patience. It is no longer about accumulating techniques or chasing external power, but about allowing the body and mind to return to the source of breathing, relaxation, structure, and continuous movement in every present moment. For those who love seeking truth amidst change and are willing to become explorers of themselves, Systema offers a unique and profound path of martial arts cultivation.

俄羅斯武術西斯特瑪台北道場年度總部指導員研習會心得 2026.04.25&26 Daniil Ryabko Systema Seminar review

這次的研習會除了4.25和26兩天的課程之外，4.24有一場extra lesson，而這一天是西斯特瑪的創始人Mikhail Ryabko的三週年忌日，是個很特別的日子。值得一提的是，當天練習的最後Daniil帶領我們大家一起追悼Mikhail時，門窗都關閉著的教室飛進來一隻白粉蝶-在我們的頭上翩翩盤旋飛舞，Daniil說那是Mikhail，祂一直在看顧著我們。以前曾經在不同的地方聽說過類似的說法，不過真正見證到時感覺是真的不一樣，內心中充滿了感動的震動。

那隻蝴蝶還停在了我們CEO的手指上。

今天是5月6日，是Mikhail的冥誕，也在這一天我把這次Daniil的研習會心得寫完，這對我來說，如同另一種特別的巧合與連結。

這次研習會的主題是「放鬆、力量以及自然動作」（”relaxation, power and natural movement”），這三個詞彙涵蓋了西斯特瑪（Systema）武術的核心精神與訓練目標。然而，我們必須理解，西斯特瑪研習會所設定的主題，其目的並非要嚴格界定課程的內容，而主要是作為一個輔助性的引導，幫助參與者更深入地理解指導員在實踐中展現的動作與技術。

換句話說，研習會的主題提供了一個思考的框架，而非一條必須遵循的單一路線。這很像在攀登一座山時，雖然山頂的目標是固定不變的，但卻有無數條不同的路徑可以通往頂峰。研習會的主題正是扮演了不同的路徑角色，讓參與者可以從「放鬆」、「力量」或「自然動作」等不同的角度切入，最終都能領會西斯特瑪的整體訓練哲學與高階動作原理。因此，每位參與者即便透過不同的切入點，也能在同一座知識與技能的山上，找到屬於自己的獨特視角，達成對西斯特瑪更深層次的理解。

Daniil在包含extra lesson的三天當中，用各種不同方式幫助參加者找到身體操作的感覺。例如雙手維持在身前、身側、身後以及各種不同位置的正向、後向走路；而後在這個練習之上進行雙人對練，用不同的操作方式找到用極小tension控制人的體感。最後一天則是加上手指：手指的不同動作如何連結身體的所有部位，並用這種體感去進行不和對方對抗而控制對方。中間Daniil有帶領一個有趣的不同情境練習：對方躺在地方另一人去拉對方起來，第一種是躺在地上的人擺爛不起來、第二種是躺在地上的人起來但上面的人不讓他起來，最後是地上的人要起來，上面的人提供最小的力量（或是tension)幫助地上的人起來。

總結這次為期三天的研習會，Daniil透過各種精妙且層次分明的練習，清晰地展示了如何將「放鬆、力量與自然動作」的主題，轉化為身體操作的實際體感。從不同方向的行走、雙人對練到精細的手指應用，幫我們用身體理解到控制與連結並不依賴於蠻力或對抗，而是依賴於極微小的張力（tension）與身體整體的協調性：平衡。這次研習不僅是技術上的精進，更是一次對西斯特瑪核心精神的深刻體會。這份對體感與原理的深化理解，伴隨著創始人Mikhail的精神連結——從研習會當天白蝶的「看顧」，到我在其冥誕日完成這份心得的特別巧合。在Daniil的帶領下，我們不僅找到了通往「山頂」的新路徑，也確實感受到西斯特瑪傳承力量的非凡與溫暖。

期待下次的相遇。

In addition to the two-day seminar on April 25th and 26th, there was an extra lesson on April 24th, which marked the three-year death anniversary of Systema founder Mikhail Ryabko—a very special day. It is worth mentioning that at the end of the training that day, when Daniil led us in a moment of remembrance for Mikhail, a white powder butterfly flew into the closed classroom. It circled and fluttered over our heads, and Daniil said that it was Mikhail, watching over us. I had heard similar stories in different places before, but witnessing it in person was truly different, filling my heart with intense emotion.

The butterfly even landed on our CEO’s finger that day.

Today, May 6th, is Mikhail’s birthday, and it is on this day that I finished writing this review of Daniil’s seminar, which feels like another special coincidence and connection for me.

The theme of this seminar was "relaxation, power and natural movement," three phrases that encompass the core spirit and training objectives of Systema martial art. However, we must understand that the theme set for a Systema seminar is not meant to strictly define the course content, but rather to serve as an auxiliary guide to help participants gain a deeper understanding of the movements and techniques demonstrated by the instructor.

In other words, this theme provides a framework for thinking, rather than a single mandatory route. This is very much like climbing a mountain: while the summit remains the constant goal, there are countless different paths to reach the top. The seminar's theme plays the role of these different paths, allowing participants to approach the training from different angles—such as "relaxation," "power," or "natural movement"—ultimately leading them to grasp the overall training philosophy and advanced movement principles of Systema. Therefore, every participant, even with different starting points, can find their own unique perspective on the same mountain of knowledge and skill, achieving a deeper understanding of Systema.

During the three days, including the extra lesson, Daniil used various methods to help participants find the sensation of body manipulation. For example, walking forwards and backwards with hands held in various positions (in front, to the side, or behind the body); following this, a two-person drill was introduced, using different manipulation methods to find the feeling of controlling a person with minimal tension. The last day focused on the fingers: how different finger movements connect to all parts of the body, and using this sensation to control an opponent without confrontation. In between, Daniil led an interesting scenario-based exercise: one person lying on the ground and the other pulling them up. The first scenario was the person on the ground refusing to get up; the second was the person on the ground trying to get up while the person above prevented them; and finally, the person on the ground wanted to get up, and the person above provided the minimal force (or tension) to assist them in rising.

In summary of this three-day seminar, Daniil clearly demonstrated how to translate the theme of "relaxation, power, and natural movement" into the actual physical sensation of body application, through various subtle and multi-layered exercises. Through walking in different directions, two-person drills, and precise finger application, we realized that control and connection do not rely on brute force or confrontation, but rather on minimal tension and the overall coordination of the body. This seminar was not merely a technical refinement but a profound experience of the core spirit of Systema. This deepened understanding of physical sensation and principle is accompanied by a spiritual connection to the founder Mikhail—from the white butterfly's "watchfulness" on the day of the extra lesson, to the special coincidence of me completing this review on his birthday. Under Daniil's guidance, we not only found new paths to the "summit" but also truly felt the extraordinary and warm power of the Systema lineage.

I looking forward to our next encounter.

俄羅斯武術西斯特瑪台北道場小教室- 從武術到生命管理：西斯特瑪練習的深度成長路徑

在西斯特瑪（Systema）的世界裡，核心重點是「原則」而非「招式」。這不僅是因為原則比招式更靈活，更因為這門藝術的終極目標，是將武術轉化為一套「管理自己生命能量的工具」。對練習者而言，西斯特瑪不只是學習如何擊打及防衛，而是一場長年的、從生理結構到心理素質的深度自我探索。

這條路徑通常從重塑生理基礎開始。在初期，重點在於打破身體的慣性緊張，建立呼吸、放鬆、身體正直與持續移動這四根支柱。練習者學習在伏地挺身或深蹲等簡單動作中維持呼吸，而非憋氣發力。這一階段的關鍵在於「實用性」，當你發現透過正確的呼吸，可以在高壓會議或通勤焦慮中找回平靜，西斯特瑪就已經開始與你的生活產生連結。

當基礎穩固後，練習便進入了情境實驗室的階段。此時重點在於如何在混亂中保持穩定，並引入「內在工作」（Internal Work）的開發。練習者開始感知細微的「張力」，不靠肌肉蠻力，而是透過結構調整與體液流動化解外來的推擠。這種對身體細微操作的好奇心，結合幽默且具玩耍性質的練習環境，讓練習者在低風險的氛圍下，迅速提升反應速度與心理韌性。

經過長年的持續修習，西斯特瑪最終會進入更深層的能量管理階段。這時，追求的不再是傳統意義上的贏過誰，而是如何極致地優化生命的運行。在西斯特瑪的視角下，道場裡的對抗練習其實就是現實生活的濃縮模型。日常的焦慮與痠痛，本質上都是身心產生了不必要的張力，像「漏電」一樣消耗能量。透過「最小努力原則」，我們學習只啟動必要的肌肉，將寶貴的精力留給真正的創造力。

呼吸在此時成為了能量的調度員。當遇到突發挫折，能量通常會因為驚嚇而「凍結」，透過受擊練習，我們學會主動吐出恐懼，將「戰或逃」模式迅速切換回平穩運作，實現生命能量的即時止損。這種「持續移動」的修煉，代表了心態上的不滯留。在道場上被推擠卻能保持結構正直、持續流動，這會內化成一種生命質地。當你不再揮霍能量去與世界「硬碰硬」，你便學會了如何優化身體這個精密儀器的能源配置，讓生命能量產生最大的邊際效用。

更核心的理念在於，西斯特瑪讓衝突變成不是對抗的目標，而是可以繞開或是消解的對象，更非破壞對方。真正的力量展現於如何恢復環境的平靜，並保護彼此的生命完整。我們練習消解對方的攻擊意圖，而非摧毀對方的肉體。隨著年齡增長，體力或許會下降，但對於放鬆的深度與能量的掌控卻會隨之進化。這解釋了為什麼許多修習者到中老年後，動作反而更輕盈、精神更飽滿——因為他們不再揮霍能量去對抗，而是學會了與周遭能量共處。

如果您也在尋找一種能練一輩子的藝術，或許可以參考俄羅斯武術西斯特瑪台北道場的教學觀點，透過日常動作的微小調整，提煉出應對人生的強大智慧。這不是死板的教條，而是一場關於生命自由的終身修煉。當你意識到，每一次在道場中的呼吸與移動，都是在練習如何更優雅地度過餘生時，這場自我探索之旅便再也沒有終點。

In the world of Systema, the core focus is on "principles" rather than "techniques." This is not just because principles are more flexible than techniques, but because the ultimate goal of this art is to transform martial arts into a set of "tools for managing one's own life energy." For practitioners, Systema is not just about learning how to strike and defend; it is a long-term, deep self-exploration from physiological structure to psychological resilience.

This path usually begins with reshaping the physical foundation. In the early stages, the focus is on breaking habitual physical tension and establishing the four pillars: breathing, relaxation, body alignment, and continuous movement. Practitioners learn to maintain breathing during simple movements like push-ups or squats, rather than holding their breath to exert force. The key at this stage is "practicality," when you find that through correct breathing, you can find calm in high-pressure meetings or commuting anxiety, Systema has already begun to connect with your life.

Once the foundation is solid, practice enters the stage of the situational laboratory. At this time, the focus is on how to maintain stability in chaos, and the development of "Internal Work" is introduced. Practitioners begin to perceive subtle "tension," not relying on muscular brute force, but neutralizing external pushes and shoves through structural adjustments and fluid flow. This curiosity about the subtle manipulations of the body, combined with a humorous and playful practice environment, allows practitioners to rapidly improve response speed and psychological resilience in a low-risk atmosphere.

After years of continuous study, Systema eventually enters a deeper stage of energy management. At this time, the pursuit is no longer about winning over anyone in the traditional sense, but about how to ultimately optimize the operation of life. From Systema's perspective, the confrontation practice in the dojo is actually a condensed model of real life. Daily anxiety and soreness are essentially unnecessary tension generated by the body and mind, consuming energy like a "power leak." Through the "principle of least effort," we learn to activate only the necessary muscles, saving precious energy for true creativity.

Breathing at this point becomes the dispatcher of energy. When encountering sudden setbacks, energy usually "freezes" due to fright, and through impact practice, we learn to actively exhale fear, quickly switching the "fight or flight" mode back to smooth operation, achieving instant stop-loss of life energy. This cultivation of "continuous movement" represents a non-stagnant state of mind. Being pushed and shoved on the dojo floor while maintaining structural alignment and continuous flow will internalize into a life quality. When you no longer squander energy to "go head-to-head" with the world, you learn how to optimize the energy allocation of this precision instrument, your body, so that life energy produces the maximum marginal utility.

The more core concept lies in that Systema transforms conflict not into an object of confrontation, but into an object that can be bypassed or neutralized, and certainly not about destroying the other party. True power is manifested in how to restore peace to the environment and protect the integrity of each other's lives. We practice neutralizing the other party's attack intent rather than destroying their body. As we age, our physical strength may decrease, but our mastery of the depth of relaxation and energy will evolve accordingly. This explains why many practitioners become lighter in movement and fuller in spirit in their middle to old age—because they no longer squander energy to confront, but learn to coexist with the surrounding energy.

If you are also looking for an art that can be practiced for a lifetime, you might refer to the teaching perspective of Systema Taipei, refining powerful wisdom for dealing with life through minor adjustments in daily movements. This is not a rigid dogma, but a lifelong cultivation of life's freedom. When you realize that every breath and movement in the dojo is a practice in how to spend the rest of your life more gracefully, this journey of self-exploration never ends.

俄羅斯武術西斯特瑪台北道場-西斯特瑪的一些不太一樣的練習

 

西斯特瑪有些看起來似乎和一般武術或是防身不太一樣的練習，例如：站或坐或躺著被擊打太陽神經叢、躺在地上被很多人壓著鑽出來、閉眼或單手或單腳受限下進行練習、被踩著大腿正面作仰臥起坐、、等，這些練習不是在搞怪，而是在幫助練習者經驗到不同刺激下覺察自己身心的覺受，並維持呼吸以及對自己身體的控制，是一種探索式的練習。想要知道為何西斯特瑪進行這些練習，也許可以從軍用格鬥技術開始說起。

在現代戰爭的宏大敘事中，格鬥術常被視為士兵最後的保命手段。然而，從俄羅斯古武術西斯特瑪（Systema）的角度來看，格鬥術的演進史，本質上是人類在極端壓力下奪回生理主導權的漫長抗爭。當體能耗盡、空間受限、恐懼吞噬理性時，士兵真正能依靠的並非死板的預設招式，而是回歸生物本能的生理韌性。

現代軍用格鬥術的邏輯起點，可追溯至20世紀初由費爾貝恩（W.E.Fairbairn）研發的Defendu系統。費爾貝恩曾在混亂的上海租界處理過數百次街頭格鬥，其經典著作《Get Tough!》奠定了早期軍警格鬥技術殘酷且直接的基調。雖然他意識到競技與實戰的落差，但早期的體系仍傾向將士兵訓練成執行精密招式的機器。

從西斯特瑪的觀點來看，特定招式在極端壓力下往往反而是一種限制。根據行為科學中的希克定律（Hick's Law），大腦儲存的應對選項越多，需要反應的時間就越長。在生死關頭，士兵短暫的猶豫往往源於搜尋正確答案的邏輯過載，而非對環境流動的感知，這種認知停滯在戰場上往往是致命的。

到了1980年代，美軍陸戰隊推行了著名的LINE系統（Linear Involuntary Neural-override Engagement），試圖透過高強度的重複操練達成神經覆蓋，也就是強行用肌肉記憶去壓制人體對恐懼的自然反應。然而，這套系統最終在 1998 年遭到廢棄，其失敗主因是所謂的狀態依存性（State Dependency）。LINE系統試圖用剛性的技術去對抗生理本能，卻忽略了若士兵未學會處理呼吸與緊張，一旦心跳突破175–180 BPM，交感神經會完全主宰身體，大腦會為了生存而關閉非必要的資訊輸入，神經系統便會發生短路。此時視野會變狹窄，甚至聽覺會被排除，平時練得再熟的動作，也會因交感神經過度亢奮導致的肌肉僵直而無法施展。這證明了單純的技術操練，始終無法跨越生理崩潰的鴻溝。

隨後取代 LINE 的 MCMAP（Marine Corps Martial Arts Program）標誌著軍人格鬥進入了生理與心理高度整合的新維度。它不再單純追求殺敵技術，而是將訓練重心轉向壓力管理與人格特質的鍛鍊。

這個想法是格鬥不應只是肌肉的對抗，而是呼吸、放鬆與身體運作的動態管理。透過在極度疲勞下的對抗訓練，迫使士兵在體能透支時仍能維持戰術覺察。這種對生理系統的壓力測試揭示了一個真理：唯有在生理接近崩潰時仍能做出的動作，才是真正能保命的本能。也就是說，當一名士兵連續作戰數日、極度缺眠且身負重物時，身體會進入生理崩潰模式，此時精細動作會迅速退化，人體僅能依靠大幅度、高容錯的粗大動作。

而西斯特瑪的訓練不給予標準答案，而是要求練習者掌握呼吸規律以平復神經系統、維持肌肉放鬆以防止恐懼僵直，並利用自然的身體結構在各種狀態下均可維持行動能力。

站或坐或躺著被擊打太陽神經叢的練習並不是為了練習抗打，而是幫助練習者找到被擊打時如何透過呼吸回復身體能力、經驗到被擊打產生不適時身體發生的反應、以及如何透過身體的操作來減輕被擊打所受的影響。這不是一個單向的練習，進行擊打的人不是用傷害對方的想法去做這個練習，而是觀察對方的承受能力下進行擊打。被擊打的人一般來說身體會在被擊打的地方產生一個緊張來抵抗這個擊打，擊打的人要探索如何讓這個自然產生的緊張不發生之下進行擊打。很多時候我們看到西斯特瑪的大師進行擊打時表面上看起來好像沒有很大的力量，但是對手的反應很大就是因為這個探索式的練習。

躺在地上被很多人壓著鑽出來也是個類似的探索練習，當躺在地上自己身上有好幾個人壓在自己身上時，最快感受到的是呼吸困難，接下來視野變狹小、外界聲音變小、身體變僵硬都是練習者需要去解決的課題。用蠻力脫出當然是一個選項，但是這種作法對於體力的消耗極大，這個練習其實和拔河這種全身性運動很像：看起來很簡單但其實非常耗體力。如何在維持體力下脫出就是這個練習的主要探索課題。沒有標準答案，但是呼吸、放鬆、覺知一樣是重點。

現在我們練習的西斯特瑪在訓練強度上和軍用版的不是一個量級，例如在長時間不睡覺的情況或在極端惡劣的訓練環境下進行訓練，但西斯特瑪的各種抗擊打訓練與對抗練習，本質上都是在幫助練習者於不適的狀態下，重新找回呼吸、放鬆與行動的自由。

Systema encompasses several practices that may seem unconventional compared to typical martial arts or self-defense methods. Examples include being struck in the solar plexus while standing, sitting, or lying down; wriggling free from beneath a pile of multiple people on the ground; practicing with eyes closed or while limited to using only one hand or leg; performing sit-ups with someone stepping on your thighs, and more. These exercises are not random oddities; rather, they are designed to help practitioners experience various stimuli, heighten awareness of their own mind-body sensations, maintain proper breathing, and retain control over their body. It is an exploratory form of training. To understand why Systema includes these practices, it might be best to start by discussing military combat techniques.

Within the grand narrative of modern warfare, hand-to-hand combat skills are often viewed as a soldier's final means of survival. However, from the perspective of the ancient Russian martial art Systema, the history of combat evolution is essentially a long struggle by humanity to reclaim physiological dominance under extreme pressure. When physical strength is exhausted, space is restricted, and fear consumes reason, what a soldier truly relies upon is not rigid, preset moves, but a return to biological instinct—physiological resilience.

The logical starting point for modern military hand-to-hand combat can be traced back to the Defendu system, developed by W.E. Fairbairn in the early 20th century. Fairbairn had handled hundreds of street fights in the chaotic Shanghai International Settlement, and his classic work, Get Tough!, established the brutal and direct tone for early military and police combat techniques. Although he recognized the gap between competition and real-world application, the early systems still tended to train soldiers to become machines executing precise techniques.

From Systema's point of view, specific, preset techniques often become a limitation under extreme pressure. According to Hick's Law in behavioral science, the more response options the brain has stored, the longer the time required for a reaction. In a life-or-death moment, a soldier's brief hesitation often stems from logical overload while searching for the "correct answer," rather than a perception of the fluid environment. This cognitive stagnation on the battlefield is frequently fatal.

By the 1980s, the US Marine Corps implemented the well-known LINE system (Linear Involuntary Neural-override Engagement), attempting to achieve "neural override" through high-intensity, repetitive drills—essentially, forcibly using muscle memory to suppress the body's natural response to fear. However, this system was ultimately abandoned in 1998, primarily due to what is known as State Dependency. The LINE system attempted to use rigid techniques to combat biological instincts but overlooked the fact that if a soldier had not learned to manage breathing and tension, once the heart rate surpassed 175–180 BPM, the sympathetic nervous system would completely dominate the body. The brain would shut down non-essential information input for survival, and the nervous system would "short-circuit." At this point, vision narrows (tunnel vision), and even hearing can be excluded (auditory exclusion). Techniques, no matter how well-practiced, cannot be executed due to muscle rigidity caused by excessive sympathetic arousal. This demonstrates that pure technical drilling can never bridge the chasm of physiological collapse.

The subsequent replacement for LINE, MCMAP (Marine Corps Martial Arts Program), marked military combat's entry into a new dimension that highly integrates both physiology and psychology. It no longer focuses purely on killing techniques but instead shifts the training emphasis to stress management and character development.

The idea is that combat should not be merely an opposition of muscles but a dynamic management of breathing, relaxation, and bodily mechanics. Through adversarial training under extreme fatigue, soldiers are forced to maintain tactical awareness even when physically spent. This stress-testing of physiological systems reveals a truth: only the movements that can still be performed when on the brink of physiological collapse are true life-saving instincts. That is to say, when a soldier has been fighting continuously for days, is severely sleep-deprived, and is carrying heavy loads, the body enters a mode of physiological collapse. At this point, fine motor skills rapidly degrade, and the body can only rely on gross motor movements that are large in scope and have a high tolerance for error.

In contrast, Systema training does not provide standard answers. Instead, it requires practitioners to master breathing rhythms to calm the nervous system, maintain muscle relaxation to prevent fear-induced rigidity, and utilize natural body mechanics to retain mobility under any circumstance.

The exercise of being struck in the solar plexus while standing, sitting, or lying down is not intended to train the ability to withstand impact (impact conditioning). Rather, it helps the practitioner find how to restore body functionality through breathing when struck, to experience the body's reactions when discomfort arises from being hit, and how to use body mechanics to mitigate the impact of the blow. This is not a one-way exercise. The person delivering the strike does not do so with the intention of harming the other; instead, they strike while observing the other's capacity to receive the blow. Generally, the body of the person receiving the strike will generate tension at the point of impact to resist the blow. The person striking must explore how to deliver the hit without causing this naturally occurring tension to manifest. Often, when we see Systema masters deliver a strike, it may appear externally as though it lacks great force, yet the opponent's reaction is significant—precisely because of this exploratory form of practice.

Lying on the ground with several people piled on top and wriggling free is a similar exploratory drill. When lying on the ground with several people on top of you, the first thing felt is difficulty breathing. Following this, narrowed vision, quieter external sounds, and body stiffness are all challenges the practitioner needs to solve. Using brute force to escape is, of course, an option, but this approach consumes immense physical energy. This exercise is actually very similar to a full-body sport like tug-of-war: it looks simple but is extremely demanding on physical stamina. How to escape while conserving stamina is the main subject of exploration in this drill. There is no standard answer, but breathing, relaxation, and awareness remain the key points.

The training intensity of the Systema we practice now is not on the same magnitude as a military version—for instance, training under conditions of prolonged sleep deprivation or in extremely harsh training environments. However, the various forms of impact conditioning and adversarial drills in Systema are, in essence, designed to help practitioners, when in a state of discomfort, rediscover the freedom of breathing, relaxation, and movement.