Rob Poyton

04/09/2026

https://www.eventbrite.co.uk/e/ghost-stories-for-christmas-tickets-1989674288357?aff=efbevent

30/08/2026

Today's Class Notes

1. Breathing and balance
2. Stick exercises
3. Hammer time
4. Knife "massage"
5. Knife flow
6. Resting fists exercise - refining alignment, both physical and mental. Strength through posture and relaxation
7. Fine tuning short punches
8. Speed work - pads, hit as fast and hard as possible
9. Applying to an attacker - preparation of hands and lining up targets
10. Closing distance and striking on the move
11. Name the target drill. Developing precision and flow
12. There is no plan but there is a plan!
13. Maintaining forward pressure and striking without pulling back the fist
14. Stress inoculation - staying comfortable under pressure
15. Free sparring
16. Circle and finish

15/08/2026

15/08/2026

Today's Class Notes

1. Breathwork
2. Stick exercise
3. Knife flow, partner and group
4. Sword evasion, partner and group
5. Speed work - anticipate, don't wait
6. Respond, don't react
7. Movement as defence, think attack
8. Escape into safety, cut with precision
9. Working into flow from initial response
10. Same work vs two attackers
11. Transferring sword skills to empty hand
12. Again, why wait?
13. The balance between calmness, aggression, speed, timing, forward drive and over-commiting
14. Don't be ruled by anger, it restricts awareness - eye gouge example from pub fight
15. Crash in with your body weight - first contact must disrupt the physical and psychological structure
16. Fear as a weapon
17. The "Lennie Approach"
18. The challenge of meeting tension with relaxation
19. Twist the spine
20. Extended free sparring, speed and resistance
21. Breathwork
22. Circle and finish

09/08/2026

Systema Vlog Aug 26 The One Inch Punch
We revisit a drill in context of working the one inch punch. All you need is a cup of water!

We revisit a drill in context of working the one inch punch. All yo...

11/07/2026

Today's Class Notes

1. Breathwork
2. Balance
3. Stick exercises and massage
4. Stick pushing
5. Knife flow
6. Pushing with fist - strengthening and alignment exercise
7. Sink and expand rather than push
8. Short stick soft deflection reviewed
9. Applying the same with the hand
10. Minimal effort work with fingers to break posture - find position and angle
11. Pressure points vs working into tension or "gaps" in the armour.
12. Applying on the move, links with massage
13. Working into flow state - intuitive rather than planned response
14. Detaching from result, developing flow
15. Speed comes from relaxation and deeper connection to our nervous system.
16. Extended flow sparring, whole body movement
17. Breathwork
18. Circle and finish
19. Remembering Sergey

07/07/2026

Very sad news

28/06/2026

Today's Class Notes

1. Breathwork and balance
2. Stick exercises and pushing
3. Knife flow
4. Relaxed work for hot weather!
5. Using the fingers, three parts
6. Locking/breaking, let attacker "give you" the fingers
7. Fingers to eyes and face, from flinch to control to damage
8. Finger pressure to break structure / takedowns
9. Working when hot, tired and or injured, unique Systema perspectives
10. Free sparring for the above
11. Integrated body movement - minimum exertion for maximum effect
12. Heal / hurt massage / pain compliance
13. Hand and finger sensitivity and strengthening
14. Free striking work / punch massage
15. Breathing
16. Circle and finish

21/06/2026

Systema Vlog June 26 How to Sweep
The foot sweep is a method that requires no strength or tension, but it does need good timing. Here's the basics to get you started.

The foot sweep is a method that requires no strength or tension, bu...