What can Aikidoka learn from Systema?

Posted on 20/10/201421/10/2014 by Matt Hill

“What Can Aikidoka Learn from Systema..?” by Keni Lynch

More and more people in the Aikido world are beginning to realize that even a short course in Systema will pay them great dividends in increased mental and physical freedom, leading to effortless movement. Famous names in Aikido who have learned from Systema include: Hiroshi Ikeda (Aiki-kai 7th Dan) and Kevin Choate (6th Dan under Saotome Shihan), Matthew Hill (5th Dan Iwama) and the list is growing. The similarities with Aikido are uncanny.

Mikhail Ryabko, Founder of modern Systema, with Matt Hill.

When I first saw Vladimir Vasiliev’s Systema (S) on video 5 years ago, for instance, I thought someone had taken Japanese Aikido, added a few punches to it, and given it a Russian name.. it was so close to what I knew.. It was as if some Japanese guy had somehow secretly emigrated to Russia long long ago, resulting in a very evolved version of Aikido (A) that no one in Japan, and even the Western world, could have predicted or expected to see.. until now..

I attended Anthony Lucas’s Systema class yesterday in Budapest and so thought I’d share with you some of what I learned and tie this in with a brief technical comparison between the two systems. As someone with 30-years-plus experience in Aikido, whose made a conscious study of its major schools like the Aiki-kai, Yoshinkan, Tendo-kan, and Ki-no-Kenkyu-Kai (KKK), I think I can comment fairly on what is different and special about Systema that is missing in Aikido training. I’d like to present three ideas from S that might help Aikidoka realize, apart from the great overlap the two arts share, what is unique to S, so that you can learn to explore these in greater depth in any S seminar. Of course, Systema has many branches, just like in the Aikido world, so we can only talk in general. But, I think we can always learn more about ourselves, and whatever branch of Aikido you may happen to study, the following points, common to all branches of S, will inspire you:

Number 1: Breathing. The greatest thing about S is how they move from the inside – out. Of course, Aikido too, in theory, is about the spirit leading the body, but for most people this theory is a little abstract and not as evident in practice. Don’t get me wrong, there are many people in A who practice sincerely, with spiritual intent in the back of their minds. And, there are a few great teachers who actually teach the spiritual and energetic sides in detail, but the majority do not. The general pattern though is that we find ourselves moving without really knowing how or why we have to move in certain ways. Indeed, we have the names kokyu-ho and kokyu-nage (‘breathing exercise’ and ‘breath technique’), for example, to enhance our

appreciation of the breath, and the ki exercises to help us realize the energetic mind, but few of us know the real reasons why these are so central to grasping Aikido as a whole. In practice too, these movements are difficult to pull off..

Systema can come to the rescue here: a) because it has a solid foundation in breathing and b) because the physiological reasons it gives as to why relaxation is good for self- defense, and why this leads to smoother interactions in potential conflict situations, is ground-breaking scientific news..! It has to do with monitoring our breathing, so that no matter how fast or furiously our partner moves, it is possible for our nervous system to stay calm.. if we know ourselves and our body’s limits.

Many advanced Aikidoka also know this (especially in the KKK) and consciously try to work on keeping calm but what they may not know is how the limits of their own personal breathing patterns can upset their inner equilibrium. S deliberately explores the different aspect of the breath: the inhale, the exhale, and the holding of the breath after exhale, as well as after the inhale. These breathing patterns are explored in basic exercises, like the push-up, the squat and sit-up, to develop stamina in the lungs and nervous system, and are central to cultivating calm and safe movement. But, the whole idea is not to do more of these..

Quantity, or strength per se, is not the ultimate goal. It’s the psychology behind such things as oxygen deprivation and the nervous system’s reaction to panic that are the most valuable lessons here.

As we all know, scientists tell us that, in a threatening situation, many people hold their breath. In what is famously known as the fight or flight response, blood pressure, heart-rate, and muscular tension all rise, the pupils of the eyes dilate to try and take in more of what is going on, and, as your body instinctively goes into the stress mode, you feel the urge to fight, to run away or to freeze on the spot with fright.

S helps us get in touch with the workings of this response in ourselves in a safe environment, and through S’s slow-motion practices, and relaxation exercises, to override this instinctive response to danger, so that we can defend ourselves in the manner of our choosing. This, alone, would be a great addition to anyone’s Aikido, but the greater benefit, I think, lies in knowing how to challenge our limits, and thereby enhance our everyday life. In S seminars, you will learn how to take the tension completely out of your body in every potentially stressful posture. This psychology of relaxation under stress is something that can serve you well for a lifetime of reduced stress… I got this from Anthony, and, I think, this is invaluable.

Number 2: Natural Movement. You may be sceptical, like I was, when any martial art claims to teach ‘natural movements’, because it seems clear that every culture has its own definition of natural. Just think of the difference between the minimalism of Aikido movements compared to, let’s say, the exuberant gymnastics of Brazilian Capoeira. Both martial. Both natural. Yet, they are on opposite ends of the spectrum of expressive human movement. But, if we say, ‘natural’ is ‘whatever can help us survive an attack with ease’, then we have to think of the most likely attacks in a civilian context, and consider the question of how we will personally encounter them: psychologically and physically.

You can probably be 99.9% sure, for example, that you won’t be attacked by a man flashing a Japanese sword on the street.. (So, what is the relevance of Aikido sword- work..? That is another question..). And, it’s also statistically improbable that you’ll have to deal with cartwheel kicks from someone whose friend is playing the berimbau in the background…

By contrast, S focuses on how to deal with the most likely grabs, pushes, punches, kicks, knife attacks and group attacks.. but all within the simple context of moving with an awareness of your calm(ing) breath. Like in the best mastery-level Aikido, you have to start with yourself, and realize there are no separate techniques. S is only about the freedom to move yourself freely.. in the here and now.. Kind of like the gentle art of Aikido free-style, but with the stops removed.

S has found a way to teach this freedom to us quickly, through progressive drills and exercises. Through S, we can realize that it isn’t the memorized martial techniques we know, even if learned over decades, that will get us out of trouble but our innate freedom to move without fear… Like the Zen master Takuan said, “..if our minds are caught in the thought of technique, then we won’t have the freedom to respond creatively, spontaneously, appropriately. Our partner will spot our distracted mind, detecting a gap in our awareness.. we’ll be unable to move, while our opponent will be able to exploit this moment to attack us…”

So, the way we express ourselves in self-defense MUST be natural in the psychological sense that it will always be personal, natural to you, and different to someone else’s way, even if that person is your most favorite teacher of Budo. I like what an 8th Dan Kendo master once shared with me. He said: ‘Most people think of the Way (or ‘Do’, as in ‘Bu-do’) as a road, or a road-map, already travelled by others. Its features and landmarks are well known. It’s usually about a set of rules, teachers and formal

traditions.” “But, I don’t think of it that way..” he said, “the True Way, I think, is really our own.. It’s like the freedom we feel when walking on the beach, alone.. and, as you take in the beauty of the scenery, and look back, you see a series of footsteps going all the way back to the horizon.. When you take stock of your training record over the years, you realize, for the first time, where you’ve been. That is your individual path.. If you think of it this way, you can give yourself the courage to move forwards for the rest of the journey into the unknown.. What else is there..? If you follow someone else’s way.. even Ueshiba’s Aikido.. it could still be taken away from you, if you relied on others to give it to you.. but your way is your way.. you will always have it, and it can’t be taken away..’.

S is natural in that each person can discover their own insecurities and express their freedom to move past them, all within a safe place. S calls this the work.

Number 3: Strikes. In spite of Ueshiba saying, allegedly, that “Aikido is 90% atemi” (or ‘striking’), Aikidoka are shy, in general, of following through with punches.

(It should be said, though, that Ueshiba’s statement here is apocryphal, and is still controversial, and, therefore, shouldn’t be taken literally as gospel. At the very least, if Ueshiba did say this, we have to reconcile it with his other statements like the fact that Aikido has something to do with the infinite spirit of the universe. It would be logical to ask, then: ‘how it is possible to have 90% of infinity..?’ But, the absurdity this leads us into is a debate that will have to be covered in a separate article)

The Yoshinkan and Iwama dojos are about the only ones that use strikes extensively to get their techniques to work. Without strikes to initiate their moves, their hard versions of Aikido don’t make much sense. The Aiki-kai and KKK tend to limit striking in their curricula; even eschewing defences against kicks, on the grounds that they don’t want to encourage violent minds. OK, I understand the sentiment.

Most Aikidoka, I think it’s fair to say, don’t like the image, the feelings or conduct, and seeming lack of control that appears to be associated with punching and kicking. Indeed, in the minds of non-violent people, punching is already a kind of violence, and, because of their violent image in films, the martial arts are also, unfortunately, often enough equated with thuggery. In the eyes of many Aikidoka, then, the martial arts (Bu-jitsu), as opposed to Budo, are No-Go Zones.

Indeed, I think it’s true that non-violence is what attracts people to come to Aikido in the first place. After all, if you wanted something more aggressive, there’s no limit to the range of choices available.. From MMA to Krav Marga, Brazilian Jujitsu to Thai Kick-boxing, you can take your pick.. Aikido is supposedly uniquely different from this smorgasbord of consumer choices, because it takes its firm footing on the basis of its non-violent spiritual stance.

So, the question to S people from A people would then have to be something like: ‘Can punching ever be spiritual..?’ And, the short answer is ‘yes’. But, the second part of the answer is: “it depends on you..and your intent..” “If you punch with love..” Anthony said.. which, by the way, made my head spin, in the beginning..

A spiritual punch – Vladimir Vasiliev with Matt Hill.

But, then when you actually try it, it ain’t so bad..

In fact, the punching in S is nothing like in boxing, where we tense our arms and go against our partner to try to knock him out. The punches in S are done exactly like the idea of ki extension. You just extend your arm with a relaxed fist to break down your partner’s balance. Or, you make him react to your hand that’s in the way of his movement. People who are off-balance in the turn, as you move away, are vulnerable.. At the same time, if you had to KO someone, there is no reason why you can’t do that in self-defense using S, just like you can do that with Shiho-nage or Irimi- nage in A. Then again, Ueshiba did say “ Aikido is loving attack and peaceful reconciliation”.. Too many of us think that this reference to ‘loving attack’ is only about uke’s role, but there is no reason why tori can’t also be loving in defending themselves with punches.. If so, S can show us how..

The kicking too is done more like Ikkyo with the legs. The idea is to lead the attacker’s leg a little, touching his shin with your foot to make him pause (omote, or ‘entering’, if you will), or, by stretching his heel out a little with your foot, making him lose his balance (a sort of ura). Again, there is much more to using the legs than the punishing Thai-Kick Boxing routines..

Leg work – Vladimir Vasiliev with Matt Hill

Finally, just a few words on the Systema Instructor Anthony Lucas. I have found him to be a generous person, with a compassionate heart, always ready to encourage his students with positive feedback. As an experienced teacher of Ninjutsu, it is clear he is also keenly aware of the differences between kata (or form) training and the relaxed freedom of movement which Systema provides the student of traditional Budo. He has trained with some of the biggest names in Systema, like Vladimir Vasiliev, Mikhail Ryabko, Martin Wheeler, and others. As a fellow researcher along the martial road of self-study, I salute him. and recommend him highly to all Budoka, but Aikidoka in particular who have so much to gain. Europe is lucky to have him.

Matt Hill is teaching a seminar in Amsterdam on October. A Full Systema Instructor under Vladimir Vasiliev and Aikido 5th Dan under the Saito Family, Matt will explore drills to:

improve your creativity,
feel confident in your instinctive and spontaneous response,
develop your ability to handle psychological pressure,
applying the principles to multiple attacker & crowd work and
drills to add relaxed power to your movement to improve both Aikido and Systema.

Be sure to mark your calendar for this unique event. Click here for more details

Matt Hill with Morihiro Saito Sensei.

Writer: Keni Lynch is the son of Aikido pioneers in New Zealand and currently teaches Aikido in Budapest, Hungary. He is an award-winning philosopher and has a masters degree in International Relations from Victoria University in Wellington. He is also the author of the upcoming book ‘Aikido Body’ (2014), in which he shares some of the principles behind effortless Aikido mastery, based on his 34 years of experience in the art.

Will this work for real?

Posted on 17/09/201421/10/2014 by Matt Hill

Will this work for real?

Probably the most common question asked by martial artists is: ‘Will this work for real?’

They ask it of themselves, others and their instructors.

A common theme running throughout this year’s Full Immersion Systema Training Camp in Toronto was belief; the removal of doubts. If you have doubts, you won’t be able to perform, you have to be totally confident in your capability.

If you watch a person filled with doubt, it is immediately apparent in their movement, their aspect and even every breath that they take. Right from start, the drills at camp addressed this.

In the first session, we did a number of different breath holds with specific emphasis on introducing physical as well as emotional/psychological stress. Detailed instruction was then given on the recovery process. In fact, the real work of the breath hold was in the ability to restore as quickly and thoroughly as possible. We were shown how to use the breath to remove emotional stress, and movement to eliminate physical tensions. We soon realised that recovery from breath holds is very close to recovery from strikes. We also did a fascinating and revealing exercise on faith in yourself during prolonged breath holds.

This solid foundation of preparation for the body and psyche continued into the combat phases and was a strong theme throughout the week. It was clear that progression in Systema was much less about changing your surface movement. Rather, it was about changing your operating system on a fundamental level in the way that you deal with your own fears, anxieties, stresses, pain, tensions and ego. We were gently (and not so gently) being trained to give our bodies the correct responses.

Watching Vladimir, Valentin and some of the other great instructors work, is like seeing this faith manifest. Every demonstration is perfect in that moment. If you are new to Systema, there are no pre-ordained movements or katas, just the right response for that moment. The masters wait calmly and peacefully and then deal swiftly, precisely and effectively with whatever presents itself. There is beauty in this. There is a self-knowledge that your movement and response was wholesome and perfect: neither too little nor too much. You may never do that same movement or series of movements again, but in that moment, it was perfect.

Watching Vladimir during one demonstration, I was struck by the level of unconscious skill that he possesses. He was dealing with three multiple attackers and talking to us at the same time. At one stage, he had two in front and another joined from the side. He threw the side attacker behind him without any obvious diversion of attention from the front two attackers. Without looking, he delivered a heel kick to the chin as the attacker hit the ground. A ‘wow’ escaped my lips as he did it. The spontaneous, effortless precision was stunning.

In the end, it was clear that it doesn’t matter what you do. Whether you are a performer, an artist, in business, a martial artist, a person of God or a soldier, if you are good, you must have an unshakeable belief in yourself. Systema, with its unique drills and methodology has the ability to give you this. The courage to find a deeper pool of strength rooted in humility.

It is said of the great generals in history that they knew themselves and they knew their men. Their persona instilled a belief and confidence in those under their charge. Caesar was said to be able to walk the camp fires at night and be able to talk to his men on a personal level, knowing their names and their families. This instilled cohesion, loyalty and belief that was unshakeable. Vladimir has this persona. As does his whole family. During mealtimes, Vladimir would walk around the room with a word and a smile here and there, before eating his own meal. Vladimir’s wife Valerie knew all of the instructors by name and so did their daughters, Melissa and Julia.

Vladimir is the kind of martial artist that comes along once in a generation. Much more than this, he is one of the most open-hearted, generous and decent men I have ever had the privilege to meet.

To understand more about Systema’s unique drills and exercises join us for a unique event. Vladimir Vasiliev and Mikhail Ryabko are coming to the UK for the Legends of Systema seminar on October 4th and 5th.

Systema Falling, Rolling & Movement Workshop – 28th Sept

Posted on 31/08/201421/10/2014 by Matt Hill

‘Systema is transmitted body to body‘

The bottom line is that you learn Systema or any other martial art by having it done to you, body to body. If you can lose the fear of falling, you will be able to concentrate more on how it feels during the takedown and in fact at all times during the training process. This will accelerate your learning.

‘You build a body from the ground up‘
Just like a baby, you build a strong body, with freedom of movement through relaxation in every range of motion, from the ground up. I will be showing lots of exercises to develop balanced core muscles and to maintain good posture and graceful, powerful, easy movement.
Lose the fear of falling
As we get older, we become more and more scared of falling over. We become tense and brittle. Learn to lose this fear and tension through simple methodology that can be practiced by anyone of any age. Learn to heal the body through movement. Watch cats and dogs stretch and roll around on the floor with ease, well into thier old age. They do it because it makes them feel good and keeps them healthy. Even if you are not a martial artist you will benefit from this workshop. Learn to:

Move freely and easily on the floor.
Transition from standing to ground and from ground to standing with ease, slow or fast

Basic to advanced – speed, height, distance, obstacles
We will move from basic falls rolls and ground movement to more advanced levels such as increased speed, height, distance and obstacles. through the day. Everyone is free to sit and watch some or stay at basic levels the advanced work is not mandatory. That said progression will be methodical and gradual.

Details

Date: Sunday Sept 28th
Location: Unit S3, Avonside Enterprise Park, New Broughton Road, Melksham, Wiltshire
Time: 10am-2pm
Need to bring: Loose, light clothing, Water bottle.
Investment: Just £40 (Discount for club members).

Numbers will be strictly limited. Book below to secure your space to avoid disappointment.

An insight into Systema from a Thai Boxer

Posted on 09/12/201308/08/2024 by Matt Hill

Hi, my name is Peter, I’m 46. I first met Matt when he came to Jersey to teach a Systema seminar in October 2013. I first saw Systema about a year before that but I come from a Muay Thai background. I began training in Bangkok in 1990 and since then I’ve been a fighter, trainer, cornerman, ref, physio and gym manager.There’s hardly a job i haven’t done in the sport. The reason I mention this is to state strongly that I was not easily swayed from Muay Thai, it was my life, it would have to be something pretty special to do that. After having spent years training both myself and our teams fighters, and then trying to strategically dismantle our opponents in the ring, through watching footage of Systema I came to steadily realise the beautiful and complex simplicity of the art. I know that sounds like a contradiction but thats what it is.

I had attended a previous seminar in Systema with another teacher but was still left a little confused, however after Matt came to Jersey something just popped in my brain. He explained and demonstrated everything so clearly for one thing, but the real lesson I took home was that he has the presence, balance, flow and demeanour of Systema. This is a bit like a nice warm hug, but with some punches involved, and also you may end up on the floor… and actually all that is surprisingly in total context with the hug. Regardless, we all felt much better afterwards!

I practised every day after that, it took over my thoughts so much that after only about a month I had to call Matt to get some more lessons. I travelled from Jersey and I’ve just spent 4 days training with him in Wiltshire, I had 16 hours of private lessons and also 4 hours training with his club [lots of good friendly people there]. On the combat side of things we covered knife fighting, fist fighting, kicks, rolls, ground movement, ground fighting, taking of the balance, multiple opponents and more. One night he had me finding my way through a forest in the pitch black blindfolded, then knife fighting in the dark, then sneaking up on each other blindfolded in the dark…I’ve not had so much fun since I was 10 years old. Its actually fair to say I felt both ancient and 10 years old at the same time, which a damn good feeling I can tell you. All this was taught with excellent and concise instruction, its serious but you can’t say that because its so much fun, and it’s always safe and friendly. Again its more like being hugged than threatened, you have to push yourself and dig deep sometimes, but its always entirely in your control and from that you learn so much about yourself.

Matt has also shown me here is a huge health benefit side to Systema, breathing exercises to improve the lungs, circulation, nervous system and heart rhythm, gentle posture correction, smooth joint rotation, both muscle toning and relaxing, balancing of blood pressure, steadying of the mind. This list could go on and on. There is no reason I have put this second after the combat, they actually are the same thing, and the combat won’t work without this. I studied Yoga in Asia, and If you can imagine, all of Yoga, it is like half of Systema.

Anyway, I’ve just had a journey into some unmapped parts of my body, mind, heart and soul, thanks Matt you were the perfect guide, I can’t wait to come back.

Peter Dolan 29/11/13

Good posture – how to have youthful, comfortable, fluid movement at any age.

Posted on 15/11/201302/02/2015 by Matt Hill

Good posture represents a proper state of mind – Morihei Ueshiba.

Good posture – its not what you think. Dispelling some common myths about posture and tips on how to have youthful, comfortable, fluid movement at any age.

Good posture benefits us in many ways. It:

helps with elegant, effortless, fluid movement,
provides greater comfort and mobility,
puts less wear and tear on joints,
improves mood, self image and appearance,
provides space for internal organs to work and
improves blood and energy circulation.

It also means that you will have optimum readiness for your next movement, pretty handy as a martial artist or sportsperson. However, there are some common misconceptions about posture.

Good posture isn’t just about how straight your back is, or about sucking or pinching things in to be ramrod straight. It is more about being efficient, freely moving as you need to in a natural expression of yourself and being ready for your next movement.

There are three main misconceptions about posture:

Firstly good posture shouldn’t require constant attention to maintain it. If you think about it this is impractical at best. Try constant attention in any movement for more than a few minutes. I bet you can’t do it. For it to be effective we want to have good posture all day not just when we think about it. Good posture needs to be unconscious. Like walking.

Secondly good posture shouldn’t require extra effort. In fact it should require less effort than most people use. Good posture is very efficient. It uses the body’s bone structure to minimise the amount of muscle strength that needs to be used. The body ‘settles’ in a relaxed way. A simple test for this is to check and see if there is any strain in your current position. If there is you are probably not in a very good posture.

Thirdly, posture is not about keeping ramrod straight and still (think military recruit standing to attention) you certainly couldn’t manage that all day. Believe me, I have tried and failed. This type of posture brings stiffness into the muscles and reduces blood flow. This stiffness or tension interferes with other movements and breathing and impedes the natural relaxed state of awareness that you need.

Of course this is not a license to slouch. Slouching also inhibits breathing and readiness for athletic movement. You really need to find that happy medium between tension and complete relaxation. Alert relaxation if you like.

Are you evolving or de-volving?

The way that we have evolved is to be ready at any moment to meet an attack from a predator. Alert, ready, balanced, efficient. Watch an animal. They can move from complete relaxation to very athletic movement in an instant. Good posture then allows for three things:

It is efficient, conserving energy for when you need it most.
It allows for constant subtle movement such as scanning for information or danger.
It prepares you for your next movement, be that hugely athletic or a subtle change of position.

Efficiency really means minimal effort to get the job done. With posture this means holding a position to do the work while counteracting the effects of gravity. I am sure that you all agree that lying down is a pretty efficient posture. However it is not very efficient when it comes to doing other things at the same time (well with the exception of a couple I guess). Standing on the other hand, is a very unstable position. It is like balancing a bowling ball on top of a stick on top of two sticks. It requires constant corrections and movement to keep you upright (apparently for every inch the head falls forwards in bad posture the weight on the spine increases by 10lb causing long term muscle strain, disc hernaitions, arthritis and pinched nerves*)

In a standing or sitting posture you are in fact never standing still. We are all continually making minute falls and corrections in order to maintain good balance.You should strive to keep the main heavy body parts (feet, knees, pelvis, chest and head) stacked one on top of the other. Any change to this requires a lot of muscular effort to maintain balance. An understanding of these bio mechanics is what allows you to disrupt someones posture in a martial arts setting.

To keep alertness in our movements we need to be able to comfortably make subtle shifts of movement in a good posture to scan for information. Taking in the field of play, the location of different attackers or escape routes, or other dangers approaching. Alternatively it could be as simple as typing, eating or turning around to check over your shoulder in the car. If you are too tense and rigid, these on going movements will be restricted.

Finally you need to be optimally ready for the next movement, relaxed and ready to make a big exertion or just a subtle change of position. If you are too tense or rigid then your next movement will be slow, strained or cumbersome. This is however, situation specific. An almost perfect example of posture is a sprinter in the blocks. He is efficient, ready for information and perfectly positioned for his next movement.

As a martial artist you train for the time when you don’t know what is going to happen next, such as an imminent attack. In this instance your posture would be more neutral – ready to move any part of you in any direction, freely and spontaneously.

I want to get old gracefully. I want to have good posture, I want to be healthy and a good example to my children. – Sting.

In conclusion good posture is not just about sitting straight and still with an erect spine. It is more about a dynamic and ever changing event that takes minimum effort to hold, doesn’t cause injury, allows for constant ongoing activity and is ready for the next movement.

There are just two days left and only 6 spaces remain for the seminar with Jamie and I this weekend where we will cover in depth the last four posts on
Breathing, Movement, Relaxation and Posture. Attention to these four arts really can improve the quality of your health and life immeasurably, seeping into everything that you do. Click here to book now to ensure your place.

A Lighter, Leaner Pack

Posted on 23/07/201308/08/2024 by Matt Hill

helping you go further on an adventure, in everyday life and in martial arts.

Anyone who has had to carry a pack over any distance will know the value of making that pack as light and lean as possible. Imagine this scenario:

You park up at the car park and check off the kit list: basha, bag, roll mat, hammock, stove… all done. As you are closing it you see a spare set of trainers. Better throw them in just in case, my feet might get wet or hot you think. You also throw in a trusty top, an extra wooly jumper just in case it turns chilly; an extra pair of wooly socks, a couple of extra snack bars (not mars bars of course) and a light rain jacket for those occasional downpours.

Okay pack ready and I am now set for any eventuality you think.

You put the pack on and almost buckle under the weight. You brace yourself and set off on the trail with the pack digging into your shoulders. Its okay you say to yourself, I will get used to it.

The Fork in the Trail
However, ten miles in and the pack is really starting to weigh you down. The straps are digging in, your back is covered in sweat, your feet have ‘hot spots’ and all that extra stuff that you put in is taking its toll. And what’s worse? You haven’t used any of it. You come to a fork in the path. You have heard about a glorious spot about 8 miles further up the trail to the left. People have waxed lyrical about how stunning it is and how good they felt when returning from the spot. It is a small secluded glade by a pool at the bottom of a waterfall that almost no one goes to. It is quite a steep path with some loose rock and all uphill. Any other time you would do it but after walking so long with such a heavy pack you are thinking of taking the more traveled route down to the riverbank. Not as spectacular, quiet or secluded but still nice and rewarding.

Then you catch yourself in mid thought. When am I next going to be taking this trail? The last time was over a year ago. No, I am going to do it. You make the commitment and suddenly feel a surge of adrenalin and energy. You move into the bushes and take out everything except what you will need for the trip. Out come the spare shoes, rain jacket, wooly jumper, socks, extra snack bars and you hide them under a bush. You put the pack on and it feels so much lighter, almost half the weight. Buoyed by your decision and commitment you step onto the trail again with a fire in the belly and a spirit of adventure. The warriors spirit of knowing how fleeting and precious every experience and moment is. This day will never come again and you have the knowledge that you are seizing life by the horns.

The principle of sufficiency
I know that this resonates with many of my experiences. In the Army we would go to huge lengths to lessen the weight of the pack. Cutting the bottom half off toothbrushes, cutting a roll mat in half, squeezing half the toothpaste out so that you only had what you needed. Cutting towels in half, trimming the edges of the map. It sounds crazy I know, but all of these things added up to a significant lessening of weight. We were ruthless with it. Take care of the ounces and the pounds will look after themselves was the maxim. It was also mentally important to know that you were as lean as you could be. When you know you have extra clutter it is not just the physical weight, but mentally every step reinforced in your mind that you were carrying more than you should be.

Lightening your pack in life.
The worries of everyday life can be seen in the same light. Worrying about meeting the costs of our ever increasing outgoings for things that we know that we don’t really need. Meeting the demands of commitments to friends, family or co-workers that we couldn’t say no to even though you know that you should have. Wading through a life cluttered with stuff that we haven’t used in years. Items from old hobbies, an office and drawers overflowing with manuals for things we don’t even own anymore. Go through them and ruthlessly de-clutter. It will feel great afterwards.

Lightening your emotional pack
Then there is the mental fatigue of carrying anxiety, stress, worry, and tension. These mental things very quickly become physical. Worries and fears quickly become physical tension. Usually in the back, neck and shoulders. These sap your energy levels, drive, motivation and enthusiasm. They cause poor posture, knotted muscles, headaches and worse, and they rob you of your vital energy. Spend just 10 minutes sat on a bench or at an airport watching people as they walk. The majority won’t be walking naturally and at ease. Most will be hunched in the shoulders, back, legs or hips. Most of the time this will be worry or anxiety related tension rather than an actual physical injury.

A lighter pack for martial artists
Lightening our pack is vital as a martial artist. It is possibly the most important aspect. In training we work to create an environment where the training pushes our buttons. It triggers our fears, tensions, anxieties, pride, ego, frustrations and other unwanted ‘heavy’ emotions. It gives us the tools to be aware of these emotions and simple reliable methods of removing them. In battle, be that a combat situation, self defence situation or a high pressure negotiation, we need to be free of these inhibiting emotions. We need to be relaxed, fluid, loose and creative both physically and mentally. We are often blissfully unaware of the fears and anxieties that are running constantly through our minds. Our body and our movements are the physical barometer for them. Unchecked these fears and tensions inhibit spontaneous, natural, creative movement and a response that is ‘just enough’ and appropriate to the threat.

Daily Ablutions
As well as normal cleaning, the warrior would need to ‘wash’ themselves daily of these unwanted emotions. The tightness, headaches and knots are the roadmap of the fears and thoughts of the mind. Daily training and simple breathing exercises help you to firstly notice and then remove these tensions. The amazing thing is that once you notice and remove the physical tensions, the mental ones go too. Think of the body as your alarm clock. Once you start to do this you will find yourself much more aware of the daily tensions and be able to drop them, leaving you with more energy, feeling more relaxed, moving more smoothly, being more creative and much, much healthier.

Attention to keeping your pack light whether for a trip, in daily life or in a martial situation will make a huge difference.

De-cluttering your pack is an on-going process. It gets easier the more you do it, a bit like weeding a garden. In the beginning the best advice would be to tackle one area at a time. There are really 4 things to de-clutter:

1.     Your ‘stuff’ (old clothes, papers, manuals etc. for things you no longer need use, or even own)
2.     Your finances (BIG cause of anxiety.   The key thing for stuff you have is to ask yourself, do I need it, do I use it, and is it worth it?)
3.     Your schedule (is it filled with things that you should have said no to but couldn’t? Things that are not aligned with your key priorities?)
4.     And finally and most importantly your mind of fears, worries, anxieties and stresses that you don’t need.

Now watch your lighter leaner life fill with opportunities and adventures that truly matter to you. The view from the waterfall is exhilarating.

I am organizing a trip to Sweden in September this year that will focus on two of these topics. A lighter pack for an adventure and lightening the emotional weight of fears, tension and anxiety. Let the stunning Swedish forests and some simple effective, reliable exercises melt away your tensions, worries, anxieties and stresses.

For the ideal chance to get a better understanding of the unique breathing exercises in a martial arts setting come and see the hugely talented Martin Wheeler in Melksham on August 10^th and 11^th.

Kill or Cure: The health benefits of Martial Arts by Gareth Leake

Posted on 21/06/201310/12/2024 by Matt Hill

Testimonial from Gareth Leake on the health benefits of Martial Arts

A few months ago my two daughters came home from Youth Club buzzing from a self defence class run by Matt Hill of Wiltshire Martial Arts. My youngest daughter aged 12 said ‘Dad try and grab me around the neck.’ To show willing I gently did as asked only to find my daughter had disappeared, sliding out of my grip. Totally stunned by this I asked her if I could have another go only to find the same happened again. After my 4^th attempt and by this stage using all my focus and effort I still found it impossible to restrain her. She was visibly more confident and left me feeling somewhat perplexed as how this could be possible after the shortest taster into self defence.

Some weeks later I was chatting to one of the other Dads in the park, who had practiced Aikido under Matt Hill. I asked him if he thought Aikido might help to improve a chronic back problem I had been suffering from for well over 10 years. The last few years becoming increasingly disabling in terms of my day to day life. I wondered if the ‘rolls’ that are performed when you fall to the floor would have the same mobilising effect on my back as an osteopathic treatment. He said that the exercises that are carried out provide good overall strength and flexibility to the body and that in principle rolling should be beneficial. I thought to myself well it would be a ‘kill or cure’.

Up to this point I had invested a much time and money seeing, over a number of year’s osteopaths, chiropractors, cranio sacra therapists, physiotherapists and acupuncturists all sadly providing little sustainable improvement in my back condition. Many of them gave advice and countless exercises to do at home, which with the best will in the world on my part, were quickly shelved as time and life got in the way. So ‘what the hell’ I thought and gave Matt a tentative call to see if there was a place for a stiff and immobile middle aged man in his club. As I was so anxious about the prospect of falling over and hitting the ground, only to find my spine shattered around me in a thousand pieces I asked if it might be possible to have some private 1 to 1 sessions to prepare for the class and see if I was indeed capable of moving and falling. Matt suggested we could meet at an outside training area near his home to go through some basics. Odd, I thought at the time as surely the sports hall and the cushioned safety mats would be the place to meet. But not wanting to question the idea I thought, well it sounds different.

By this stage I had started to take my youngest daughter to the Saturday morning sessions where it quickly became apparent to me that Matt has a deep understanding how the body and the mind works with regards to movement, strength and relaxation and is able to convey trust and confidence in those around him. I felt increasingly reassured that the odds of ‘kill or cure’ for me were moving rapidly in my favour.

So, fast forwarding to the present I have now had a couple of months of club work and some highly focused 1 to 1 sessions with Matt. There are two main disciplines at the club; Aikido and a Russian defence system called ‘Systema.’ The impact of joining the club and learning these martial arts has made a huge difference in the quality of my life and is one I am still getting my head around as its all happened so positively and so quickly. The masters of Systema, Mikhail Ryabko and Vladimir Vasiliev talks of 3 principle aims within the Russian system of ‘Systema’ which capture and encompass all the areas of personal growth for me in the last 2 months.

1) Clearing the mind

2) Strengthening the body

3) Cleansing the soul

They are huge aspirations and beacons to have in anyone’s life and give such depth and validity to the art form. My own personal experience within each of these has been significant to me and I know will be common to others who commit time and an open heart and mind to Systema practice.

The first principle of ‘clearing the mind’, I have found the breathing practices which are taught and practiced in each lesson highly effective in promoting inner calmness and improved focus. In addition a significant factor in the practices taught is the removal of fear from the mind and body. It is this fear which presses down and limits us, be it the fear of hurting old injuries we carry to protect the body or fear of emotional and stressful situations in our daily life.

The second principle of ‘strengthening the body’ is astonishing in its effectiveness. There are four basic exercises are called the ‘Four pillars’ which include press-ups, squats, leg raises and stomach curls. If I am being honest my immediate thought at the time was ‘Oh here we go again, those old chestnuts!’ my reminiscent memories from school PE lessons I guess! But very quickly these simple exercises are elevated to being quite literally the pillars of movement of our daily lives. Taught and practiced with care, skill and depth these exercises not only provide the strength to develop in class practice, but more fundamentally are the keys to improving everyday movement such as getting up from chair, or in and out of a car, walking up and down the stairs, crouching down and getting up off the floor or out of bed in the morning. After so many years of back and knee pain I find that within just 2 months I can manage steps with a feeling of real strength in my knees and legs and almost no discomfort. For the first time in over 10 years I find I am now sleeping through the night without being woken by back pain. I’m even finding that when I lay in bed in the morning there is much less pain or discomfort. I can now bend over at the basin in the morning and clean my teeth without being in agony, something I never thought I would do.

Matt said when we first met ‘whist we cannot stop the passage of time we can limit and even rewind the effects of that aging process on our bodies.’ In my experience not hollow words but statements of fact.

The third principle of ‘cleansing the soul’ Within Systema practice important words are spoken and handed down by the masters of Systema Mikhail Ryabko and Vladimir Vasiliev, such as the need for humility, living with an open heart, love and kindness for our fellow man. These are huge words and even greater principles to have in one’s life. They are handed to us in class by Matt during exercises and end of class talks for us to work with and aspire to. They form a deeper strength within us, than that which we alone can derive from physical exercise alone.

One surprising benefits I have found in my journey since knowing Matt is my renewed pleasure and joy of being outside and rolling around on the grass. Matt has a great love for the outdoors and all the health benefits it offers. Long gone now are my initial thoughts, of it being odd not training in a gym. I find now that whenever I see grass or slopes and banks I just want to roll down them! Its a lovely feeling smelling of grass, earth and sweat after an exhilarating session surrounded by views of trees, distant hills and inquisitive cows for company rather than four walls filled with MTV screens blaring away. I have no doubt that being outside and exercising is the way forward, getting away from the confines of a sanitised gym doing exercises that frequently hinder rather than help. I understand that Vladimir Vasiliev once said ‘when did you last see a Tiger do a bench press and they seem to do ok.’

My final thoughts to any health professional or commissioner who might read this or to anyone who suffers pain from stiffness and poor flexibility, that there could potentially be another way forward.Calling Matt was undoubtedly the most significant step I have made in years managing my own health.

Now I feel like I’m gradually claiming back a few years of my life and I hope others on reading this will do the same too.

Gareth Leake

Personal Sessions

Small group or 1 – 1 sessions to really focus on improving health, well being and combat effectiveness.
To book email Matt at wiltshiremartialarts@gmail.comMatt also offers highly specialised small group or 1-1 overnight sessions in bushcraft covering the basics of kit selection, layer management, navigation and route selection, knife and fire management, cooking and minimal impact skills. The courses leave you feeling light and invigorated. Find out more here

Shinrin Yoku – The healing effect of Forests

Posted on 17/05/201319/02/2014 by Matt Hill

As our lives get busier, time seems to go quicker. We have less time, more stress and seemingly ever greater responsibilities.

In 2008 we crossed the Rubicon. For the first time in human history more people lived in towns and cities than in rural areas. This is compounded by the fact that the average worker now spends 8 hours a day in front of a screen. They then go home and relax by watching on average 3 hours TV or the Internet.

Research tells us this is not good for us, that this behaviour makes us more aggressive, more depressed, less patient, slower witted and fatter. But we already know that. What research hasn’t been able to tell us is why, or how we can fix it.

The answer really is simple and obvious.

If you knew of a simple, scientifically proven way to lift your mood, make you 50% more creative, increase your production of cancer fighting cells by 40% and keep all these levels high for a month afterwards, would you take it? You bet. Read on for the answer.

I’ve often wondered why I take such pleasure from being in nature. I teach my classes outside whenever I can and get immense satisfaction from taking people into forests for weekend experiences. What I couldn’t really explain was why people seemed to ‘get’ things so much quicker in an outdoor environment than they do in a dojo. It is almost as if there is a secret accelerant in the air.

Why does a weekend in the woods would have such a profound impact on people? I thank Japanese researchers for giving me the answer.

Miyazaki San, a Japanese physiological anthropologist and vice director of Chiba University’s Center for Environment, Health, and Field Sciences, located just outside Tokyo has been at the centre of Forest Therapy for the past decade. In that time he has taken more than 600 people out into the woods and monitored their reaction to their surroundings.

The results are startling.

The findings show that leisurely forest walks, compared with city or town walks, yield a 12.4% decrease in the stress hormone cortisol, a 7% decrease in sympathetic nerve activity, a 1.4% decrease in blood pressure and a 5.8% decrease in heart rate. On subjective tests, study participants also report better moods and lower anxiety.

Is that really a surprise? When you consider that we have spent 99.9% of our evolutionary journey in nature and we are still physiologically tuned to it. The more time we spend there, the better we feel. Consider how you would feel…

Listening to the sound of running water and birds singing
Smelling fresh pine, wild garlic, bluebells
Feeling the sun on your back and the wind in your hair
Seeing sunrays through a canopy or a beautiful waterfall
And have you ever noticed that food tastes better outside – think barbeques and picnics or fresh fruit plucked straight from a tree.

As much as the forest gives us, it is also what it takes away that cleanses us. The anxiety of checking your smart phone, sweating the little things and lack of perspective that every day life brings.

Japanese Doctors have been prescribing a cure for these ailments called ‘Shinrin Yoku’ or ‘forest bathing’. Literally spending time in forests. You don’t have to do anything else. Researchers are building a body of evidence that proves at a cellular level what we already innately know.

So if we know it, why don’t we do more of it?

I think that it is too easy to stay comfortable and easily entertained. I confess that I am as guilty of this as the next person. I maintain numerous social network platforms, spend most of my day in front of a screen and yes, I relax in the evening in front of one too.

So how do I get my dose of forest medicine? I try to build in to my life as many reasons as I can to go outside. Building a business around the outdoors has been instrumental, as has having dogs and a family that loves the outdoors and wild swimming – so in no particular order:

I have dogs,who LOVE walks in the forest.
I have cultivated a love of wild swimming in my daughters and have a wife who loves walking
I make conscious decisions to live near woods.
I teach my general classes outside whenever I can.
I teach private lessons outdoors whenever I can
I run woodlands experience courses where people literally rediscover the pleasures and benefits of being outdoors.
If I have to choose a business hotel when travelling I will click the ‘countryside hotel’ option wherever possible.

I am sure that very little of what I’ve said will astound you. You will have felt it yourselves I’m sure.

All I would say is try to find ways to get out into nature and just be there.

An afternoon or a long walk will bring you lasting benefits. Even better would be a few days. The Japanese prescribe 3 days. If you would like to get some real benefits try a few days on a woodlands course and on top of the health benefits improve your martial arts capability way beyond where it is now. You will be immersing in at least 6-7 hours of training a day and far from leaving you depleted you will be energised in a way you will have rarely if ever felt.

Three days of this gives you about 21 hours of training with more time spent in discussion with like-minded people. Most people spend about 3 hours a week in training – 12 hours a month. You will be getting about 2 months worth of training in a weekend.

Add to this the compound interest of the training being condensed into a short period. without the skills fade that comes between sessions. You then have incredible value.

There are limited spaces for this years Devon Camp in June. Click here to find out more

P.S If you fancy something even more thrilling There is a four day course in Sweden in some of the most beautiful forests and lakes that I have ever seen. Once again spaces are filling fast for this so don’t wait too long to book. Click here to see a video of it

If I was to leave you with one message from this it would be that If you want to feel better, spend more time in nature. It really is that simple….

I hope to share some of those great forest experiences with you.