Category Archives: well-being

Move with Ease, Freedom and Power: The Path to Optimal Health and Combat Effectiveness

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Last week I had my 1-1 with Vladimir and as always the conversation was light, illuminating and insightful.

Vladimir shared his insights into movement, how it should feel and how that can enhance your skills and quality of life.

As we gear up for his upcoming Movement Masterclass in September, I wanted to share some of these thoughts and ideas with you.

Three stages of Movement Mastery

1. Internal Freedom: The Breath

The journey to free movement begins internally, with the breath. Vladimir emphasized the importance of checking if you feel freedom inside yourself. Are you already experiencing tension that locks you up? Start in a static position by observing the free movement of your breath in and out of your body. Notice if it flows effortlessly or feels forced and restricted. The key here is simple: if your breath doesn’t feel free, it will be challenging to find freedom in your movement.

2. Freedom in Body Parts

Once you’ve assessed your breath, the next step is to examine the different parts of your body. Vladimir explained that you need to check if there is freedom in the movement of your head and neck, shoulders, elbows, wrists, fingers, torso, waist, hips, knees, and ankles. Do any areas feel restricted or painful? The goal is to move these parts in a way that creates space rather than restriction, just like the ‘play’ in a gearstick.

This is also the way to move to begin the healing process around injuries.

3. Freedom in Action

The third stage is to test that freedom of movement when the “tires hit the tarmac.” This involves maintaining that feeling of internal freedom during progressively more challenging movements, such as walking, running, push-ups, squats, leg raises, and ground movements at various speeds. Can you sustain that freedom when performing these activities?

But it doesn’t stop there. Vladimir challenges us to maintain this freedom when interacting with others, such as when someone grabs you or during sparring. Do fast, aggressive movements bring tension to your body, whether they come from yourself or another person? Does aggression or confrtontation itself make you tense? This emotion will take away your freedom.

The Lens of Movement

Our body and movements are the lens through which we see and experience the world. If your movement is free, relaxed, easy and calm , that is how you will experience life. Conversely, if your movements are tense, effortful, choppy, erratic, and restricted, that will colour your perception of the world.

Join the Journey: Movement Masterclass

In the upcoming Movement Masterclass, Vladimir will guide us through finding freedom inside our movements. We will begin with solo drills, progress to partner drills, and then test our skills in more dynamic scenarios such as grabs, multiple opponents and knife work. This holistic approach ensures that we not only understand the principles intellectually but also embody them physically.

This week at the Academy, I will be incorporating these concepts into our classes. I invite you to explore these ideas and begin your journey towards freer movement. Together, let’s prepare for the profound experiences that await us in September.

To secure your spot in Vladimir’s Movement Masterclass and embark on this transformative journey, click here to register.

By integrating these insights and practices into daily life, you can unlock a more optimal level of movement and life experience. I look forward to seeing you in class and at the masterclass in September.

Here’s to moving freely, living fully, and see the world through the lens of freedom and calm.

Click the image below to find out more and register

All my best as always,

Matt.

What’s on offer at the Systema Academy

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www.matthill.co.uk offers a comprehensive array of self-defence classes, relaxation, movement and breathing classes. These classes uniquely incorporate the principles of Systema, a Russian martial art renowned for its holistic and adaptive techniques. Systema, unlike many traditional martial arts, focuses on natural movements, relaxation, and efficient biomechanics, making it accessible and effective for individuals of all ages and fitness levels.

At Matt Hill’s training Academy, students are immersed in a supportive environment where the emphasis is placed on developing practical skills that can be applied in real-world situations. The self-defence classes cover a wide range of scenarios, teaching participants how to defend themselves against armed and unarmed attackers, manage multiple assailants, and handle high-stress situations with calm and control.

Matt Hill, a certified Systema instructor with years of experience, guides students through the nuances of this martial art. His teaching methodology is grounded in the belief that self-defence is not just about physical prowess but also about cultivating mental resilience and emotional stability. Students learn to harness their natural instincts, improve their awareness, and develop a deeper understanding of their bodies’ capabilities.

In addition to self-defence classes, www.matthill.co.uk offers combat classes, breathing classes, movement classes and sports massage services. The combat classes are designed to enhance physical conditioning and tactical skills, providing a robust and challenging workout that complements the self-defence training. Breathing classes focus on the core principles of Systema, teaching techniques to manage stress, improve endurance, and enhance overall well-being. These breathing and movement exercises are integral to mastering the art of relaxation and efficient movement.

The sports massage services cater to athletes and individuals seeking to maintain peak physical condition. These massages help alleviate muscle tension, prevent injuries, and promote faster recovery, ensuring that students can train effectively and sustainably.

The classes at www.matthill.co.uk are structured to cater to both beginners and advanced practitioners. Beginners are introduced to the fundamental principles of Systema, including breathing techniques, posture, and movement. As they progress, they are exposed to more complex drills and sparring sessions, allowing them to refine their skills and gain confidence in their ability to protect themselves.

Advanced students benefit from personalised training plans that challenge their existing skills and push them to new heights. They engage in rigorous practice sessions that simulate real-life encounters, helping them to test their limits and prepare for any eventuality.

Moreover, the website offers additional resources such as instructional videos, articles, and workshops, providing a well-rounded learning experience for those interested in deepening their knowledge of Systema. Whether you’re looking to enhance your self-defence skills, improve your fitness, or explore a new martial art, www.matthill.co.uk offers a unique and effective approach that blends traditional wisdom with modern practicality.

www.matthill.co.uk

Systema Academy Breathwork for Life Seminar: 22 Jan 2022

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The theme of this years fist seminar is: Breathwork for life.

It is running on the 22 Jan 2022.

We will  explore the basic elements of Systema Breathing and look at how to take them from conscious practices to unconscious skill. How to integrate them into life in a way that moment to moment you are making positive deposits in your physical, mental and emotional bank account.

When integrated into daily living, Systema breathing will help to :

  • ​Improve stress response
  • Improve and stabilise blood pressure
  • Slow heart rate
  • Strengthen the immune system
  • Improve sleep quality
  • Improve emotional wellbeing
  • Stay calm
  • Increase energy
  • Think clearly
  • Manage pain
  • Move freely
  • Endure longer
  • Recover faster
  • Remove stress
  • Mitigate trauma and injury

Over the seminar we will introduce, integrate and show how to naturalise the Systema breathwork approach into your everyday movement and responses to stress.

We will look at ways to incorporate them in normal, natural ways, so that you begin to better feel the benefits of the key principles of breath work.

Integrating the practices and principles into your daily life and training is the only real way to realise the full potential of arguably our most important function: the gift of the breath of life.

Details:

Date: 22 Jan 2022
Timings: Sat: 11am Finish 5pm |
Venue: Systema Academy, Avonside Enterprise Park, New Broughton Road, Melksham, Wiltshire, SN12 6PX.

Accommodation: There is plenty of good accommodation in the Melksham Area. A quick search on booking.com or airbnb will reveal.

Parking: Ample on-site parking available.

Details:

The In Person cost is £80.

 

To join the sessions via zoom the cost is £40.

 

Timings:

Saturday 22nd January

11.00 – 14.00 – Session 1

14.00-15.00 Break

15.00-18.00 – Session 2

It will be a small group with lots of opportunity for questions, discussion and peer learning. The aim is find and peel back the layers of tension that hold us back in Martial Arts and life.  

 

Payment:

To pay by GoCardless (preferred) click the appropriate link: 

In person 1 day : £80

Zoom 2 sessions : £40

 

To pay by Paypal click the appropriate link:

In person 1 day : £80

Zoom 2 sessions : £40

 

 

To pay by BACS please email me for details.

My very best wishes as always for your training and health,


Matt.

P.S To help keep costs down there is also the opportunity to sleep on the mat at the Academy for a nominal nightly fee. First come first served.

Recommended reading for the course:

Systema Health

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Systema Combat
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Systema on-line and solo resources that can be used from home, virtual classes, and wellbeing tips.

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I recently put out an email to club members outlining how we are adapting training at the Academy in light of COVID19 and beneficial Systema practices that can be done from home.

Tonight will be the first on-line class for club members that I will lead. Fingers crossed it goes well!

I may well open this up for non-members for a small fee to give those who wish the opportunity to partake in the benefits of Systema training:

Please reply to this email to let me know if you might be interested in this opportunity so that I can get an idea of numbers.

Space in your room will be no problem and of course you can do it outside. All of the work that we will do can be done in a small room size spaces.

We are blessed in Systema that we have so much that can be done solo:

  • Guided Breathing
  • Breath walks (even in a small space).
  • 4 pillar variations
  • stretching
  • Self Massage
  • Balance work
  • Ground flow movements and much more.

The Systema method approach to exercising, calming and relaxing the body and mind and strengthening the spirit will ​benefit the nervous system and therefore the Immune System at any time. This will be especially useful currently.

There is also a sense of community and solidarity that comes from coming together that is so important.

Online resources:

I have spent the past few years building up some online resources from books, to film channels, to downloadable and email programmes.

You can find them here.

I also have a you tube channel with lots of free videos that you can find here.

Benefits of Systema Practice during the Pandemic:

Lot of people have sent out advice to stay healthy here are my tips with thanks to Vladimir Vasiliev who, as ever, led the way:

Benefits of Systema Practice during the pandemic:

  • We are blessed in Systema with a large number of health practices which will be beneficial. This is a good opportunity to improve our skill set.
  • Nasal Breathing. One such opportunity is to purely focus on nasal breathing. This filters the air and kickstarts your immune system. The virus is transmitted through water droplets in the air and on surfaces and It is easy to see how much more protected you are against air particles when nasal breathing as opposed to mouth breathing.
  • Staying calm will be of huge benefit to your resilience. Stress inhibits your immune system. The Systema health work, especially the four pillars done slowly with breathwork and the breathwalks will remove remove stress and replace it with calm. Practices that calm the nervous System also have a benefit for the immune system.
  • Cold Water Dousing: For the brave this would be a great time to try out the cold water dousing health practice! This ancient practice gives a tremendous boost to your immune system with a temporary surge to your internal temperature. A bit like a mini explosion, creating a hostile environment to viruses. Ideally use a bucket as per this video but if not here is a short video on it using a shower.
  • Some other good practices are:
    • Maintaining a calm, balanced, positive outlook.
    • Eating healthy foods.
    • Drinking 2-3 litres of water daily (this has been especially noted as beneficial amongst health workers in China as it washes the virus quickly to the stomach where it dies).
    • Getting good quality sleep – here is a short clip to help relax before sleep.

As ever please feel free to reach out if I can help. ​

My very best wishes for you continued health and wellbeing,

Matt.​

Integrated Systema Breathing Seminar 18-19 Jan 2020

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Integrity… – To act as a whole, undivided in accordance with your values, beliefs and principles.

In this context I am looking at the principles of Systema Breathing and whether we act these out in daily life and training.

When integrated, the Systema breathing principles will help to :

  • ​Keep you physically healthy
  • Improve emotional wellbeing
  • Stay calm
  • Increase energy
  • Think clearly
  • Manage pain
  • Move freely
  • Endure longer
  • Recover faster
  • Remove stress
  • Mitigate trauma and injury

Over the two days we will take each of the Systema Breathing Principles and check how integrated they are in your everyday life.

We will look at ways to incorporate them in normal, natural ways, so that you begin to better feel the benefits of the key principles of breath work.

Integrating the practices and principles into your daily life and training is the only real way to realise the full potential of arguably our most important function: the gift of the breath of life.

Details:

Date: 18-19 Jan 2020
Timings: Sat: 11am Finish 5pm | Sun: 9am Start Finish 3pm.
Venue: Systema Academy, Avonside Enterprise Park, New Broughton Road, Melksham, Wiltshire, SN12 6PX.

Accommodation: There is plenty of good accommodation in the Melksham Area. A quick search on booking.com or airbnb will reveal.

Parking: Ample on-site parking available.

Price is £120 for 2 days

£65 for  1 day.

Here is the link to pay via GoCardless.

or email me for BACS details.

My very best wishes for your training and good health,

Matt.

Would I Survive?

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I received this testimonial from Susan, an attendee at last years Systema Camp in Wiltshire. It is a good indication of the benefits at any age and level of fitness or experience.

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I have written this to to demonstrate how systema is becoming part of my daily life. It is getting me through times that would have challenged and stressed me before.

I had the honour to meet up with some systema practitioners last summer at the Systema Fundamentals camp in Wiltshire under your guidance Matt. I had no idea what to expect and was nervous as to what would face me. Would I survive?!

I loved the experience.

It was probably the first time that my mind and body was able to look past the daily worries and challenges of work and aging parents.

It was also the first time in a long time that I was pushed out of my comfort zone over my 56 years.

Since then I have enjoyed (and struggled with) your 28 day challenge and the online breathing video course.

Unexpectly I have found the new approach to movements, breathing and even something as simple as standing a huge benefit to my overall health.

I have been amazed at how elements of the camp your programmes have naturally become part of my daily routine. This has meant that even during the most demanding times, I am able to find calm, focus on my immediate surroundings and relax the mind.

You mentioned recently in an email Vladimir’s quote “stop feeling sorry for yourself” while performing strenuous exercise.

I realised that this ethos can be applied when I feel life in general is getting too demanding. Just that viewpoint grounds me. Without realising it I had adopted this quote.

I look forward with respect and anxiousness to returning to the camp this year!

Thank you for introducing me to a way of living that I am beginning to include in my daily life.

Susan.

This years camp runs from 3-7 July 2019. The theme is Living Systema.

Among many other things we will be covering how to translate the exercises and drills into a way of living your life with more ease, calm and relaxation. We will then bring this state of body, mind and spirit to the application of Systema in self-defence.

It is a deep 5 day immersion into all aspects of Systema and ultimately a better understanding of yourself and how to live, move, breathe and respond in better ways.

The price goes up in less than two weeks. Here is the link to the page with more information.

If you enjoyed this blog there are more in my weekly newsletters here.

My best wishes for your training and health,

Matt.

Testimonial from a former Royal Marine Commando

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…”Instead of scanning my environment for threats, I now scan my mind and body for tension…”

 

 

 

 

The following testimonial is from Billy, an ex Royal Marine 45 Commando Sniper.

Hi Matt

It has been a couple of weeks now since your 2 day systema breathing weekend and the principles have remained solid and constant.
Since 2007 I have been having intermittent flash backs to Afghanistan where I served as a sniper with 45 Commando. The memories would be triggered by a certain smell or landscape. My imagination would wander and feelings and strong emotions would get stirred up. Before I knew it 20 minutes would elapse in complete unawareness of the present moment and my surroundings. This is not ideal at 03:00 when you are flying down the M5 at 80mph thinking the rear car lights are RPG’s) these uncontrolled thoughts and vivid memories had the tendency to ruin the rest of my day and leave me with an underlying bubbling anger.
During the outdoor exercise that you did whilst walking across the field I had a mini flashback to a raid I was involved in. However the difference this time was that instead of getting carried away I remained anchored in my breath which prevented any emotional attachment. It seemed to establish a present awareness that caught the thought before it took hold. Although the memory was still there it seemed more like a dream that faded the more I concentrated on the breath.
I have continued to apply the whole body breathing exercises during the waking day and it is becoming almost automatic. I have realised that for me this is not a one off thing to be done a couple of hours a week but a way of life where I remain ‘on watch’ over myself. Instead of scanning my surroundings for threats, I now scan my mind and body for tension.
An unexpected bonus of this is that the chronic aches and pains I have are also starting to subside and life is becoming brighter. Thank God.
Best regards,
Billy.

It is not just our Military that suffer from and live with these episodes. They are on a spectrum that we can all suffer from at some point in our lives.

Systema’s approach may work with everyone, but we all have more power to heal and clean ourselves out than we believe.

What Billy was referring to are not just breathing techniques. They are a deep understanding of how your breathing is linked to and affected by emotions, thoughts, movement, strain, tension and posture. There are tools to learn how to be sensitive to this and then how to manage it. Once we have the tools, they are then ours.

My sincere thanks to Billy for sharing such a powerful experience.

I have listed a couple of upcoming opportunities to explore this deeper. One on-line and one at an upcoming 5-day camp exploring the fundamentals of Systema’s approach.

Matt Hill

The 28 Day Challenge below gives you a day by day guide to Systema’s approach and is great for exploring breathing and movement for performance and healing.

The booking is also open for this years UK Camp on 04-08 July – the camp is now half full.

Click the links below for Matt’s Systema:

Living Systema: Why I wrote it.

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When I went on the 2012 Systema Camp with Vladimir Vasiliev, we were able to ask some questions at the end of the last days session.

I asked him how in the absence of any kata or techniques, we could practice Systema alone, without a partner.

He looked at me a little quizzically. I guess he was searching for how to answer a question on a concept that came so naturally and obviously to him.

He then got me to stand up and guess how many paces away from him I was. He then asked me to close my eyes and walk the 8 paces that I guessed towards him.

That was his answer. Typically simple and yet profound. In every action and moment we could and should be studying.

How often does our training end when we take off our kit, zip up our bags and leave the training hall?

This moment really got me thinking about how to train Systema more and more.

  • How do I walk?
  • how do I stand?
  • how do I deal with people? Do I get tense and rooted, physically, mentally, verbally, emotionally?
  • How do I allow my breathing to naturally adapt to whatever situation I am in?
  • Do people notice me when I move, or can I move in a way that people do not notice.
  • Do I pick up on things that aren’t right in a situation and then act upon them?
  • How much tension am I carrying moment to moment and can I release whats not needed?
  • What about mental tensions?
  • How much is my posture compromised by my thoughts and emotions? How do I restore it?
  • How do I get out of my own way and become more and more natural in my movement, my responses, my breathing, posture?

In short, how do I live this art? I wanted to find a way to work on it in every moment, in a way that wasn’t  too intense or obsessive, but was natural. It should enhance my life not be a chore.

This book, Living Systema, has been my collection of thoughts distilled into 30 practices comprising physical movement, breathing, balance, tension and awareness.

Like so many writers, It is the book that I wanted to read.

It is not meant to be a definitive dogma but rather an explorers guide. You should take it and run with it. Use what is useful and then build and expand it.

I sincerely hope that you find it of use.

Copies are available on Amazon. Here is the link.

My sincere wishes for your training and health.

Matt.